Ma resistance band ndi abwino kugwiritsa ntchito minofu yanu yakumtunda pachifuwa.kukana magulu chitsanzoKuti muyambe, imirirani ndi mapazi anu motalikirana m'chiuno ndikugwira kumapeto kwa gulu lotsutsa.Pindani mkono wanu wakumanzere ndikubweretsa mbali inayo paphewa lanu lakumanja.Bwerezani mbali inayo.Cholinga chake ndi kukhala ndi malo olimba a pamwamba pa thupi, koma mungagwiritsenso ntchito masewerawa kuti mulimbikitse chifuwa chanu chapansi.Izi ndi zolimbitsa thupi kwa othamanga, nawonso.Kuti mukhale ndi kusiyana kovutirapo, gwirani gulu lotsutsa m'dzanja lanu lamanzere mukuweramitsa bondo lanu lakumanja.
Kuti muchite izi, kulungani bandeyo kuzungulira ntchafu zam'mwamba, mchombo, ndi miyendo yanu.kukana magulu chitsanzoKenako, finyani mapewa anu kumbali ya msana wanu.Tulutsani mkono wanu, ndikubwereza mbali inayo.Mukamaliza kubwereza 10, sinthani mbali.Ndizosavuta kugwira gululo pansi pa mawondo anu.Pamene mawondo anu akuyandikira pachifuwa chanu, kokerani gululo ku torso yanu.Bwerezani zolimbitsa thupi mpaka mutakhutira ndi kupita patsogolo kwanu.
Kuti muwonjezere kukana kwa mapewa anu ndi triceps, yambani ndikusuntha mapazi anu padera.kukana magulu chitsanzoIzi zimapangitsa kukhala kosavuta kulinganiza.Kokani zogwirira ntchito kuti mupange zovuta.Kenaka, pindani mawondo anu kuti muthe kutambasula gululo pakati pa mapazi anu.Chitani zomwezo ndi mwendo wanu wina.Kumbukirani, kukana kwakukulu, kumakhala kovuta kwambiri kuchita masewera olimbitsa thupi.Miyezo yotsutsa muzochita izi idzasiyana malinga ndi momwe gululo limatambasulira.
Mu kafukufuku waposachedwa, McMaster et al.kukana magulu chitsanzoanapeza kusiyana kosawerengeka pakati pa gulu limodzi lotsutsa ndi chitsanzo chofanana chopangidwa ndi magulu awiri amagulu okhala ndi makulidwe osiyanasiyana.Iwo adanena kusiyana kwakukulu kwa 4.9 kg pakati pa gulu kawiri ngati mwendo wopuma.Komabe, kusiyana uku kungakhale kosiyana.Chifukwa chake, kafukufuku wapano adawonjezera kukula kwachitsanzo cha makulidwe aliwonse kuti agwirizane ndi wakunja uku.
Magulu otsutsa ndi njira yabwino kwambiri kwa othamanga chifukwa amatha kukweza ndi kutsika kuti agwirizane ndi dongosolo linalake lolimbitsa thupi.kukana magulu chitsanzoMonga momwe zilili ndi zolemera, magulu otsutsa amasinthasintha, kutanthauza kuti mutha kuchita masewera olimbitsa thupi osiyanasiyana mukugwiritsa ntchito gulu lomwelo.Omari Bernard, mphunzitsi wamphamvu komanso katswiri wowongolera masewera olimbitsa thupi, akuti ndi njira yabwino pamagawo onse olimba.Magulu otsutsa amapereka mapaundi asanu ndi atatu mpaka makumi awiri otsutsa.
Mtundu wolondola kwambiri wotsutsa ukhoza kupezedwa ndi kuphatikiza kwa zotanuka ndi isotonic zokana.Elastic resistance imachokera ku kutambasula kwa gulu ndi kutalika kwake.Ikhoza kuyezedwa mu mapaundi kapena peresenti.Kuchulukirachulukira kumatsimikizira kuchuluka kwa mphamvu zomwe gulu lotanuka limatha kutulutsa pamtunda womwe wapatsidwa.Mwachitsanzo, gulu lobiriwira la mapazi awiri lomwe limatambasulidwa mpaka mamita 120 (masentimita 120) lili ndi kutalika kwa 100%.
Magulu otsutsa amabwera mumitundu yosiyanasiyana, ndi miyeso yosiyana ya kukana malinga ndi gulu la minofu.Mlingo wokana ndi wofunikira chifukwa minofu ina imatopa ikalemedwa kwambiri.Monga lamulo, magulu otsutsa ayenera kugwiritsidwa ntchito mitundu itatu kapena yochulukirapo, kapena idzakhala yosavuta kwa inu.Ndipo kumbukirani kuti kugwiritsa ntchito gulu limodzi panthawi imodzi kumatha kubwerezabwereza komanso kosathandiza.Ndi magulu osiyanasiyana, mutha kupeza masewera olimbitsa thupi athunthu ndi chizolowezi chofunda ndi gulu lotsutsa.
Nthawi yotumiza: May-31-2022