Anthu nthawi zambiri amayang'ana kwambiri masewera olimbitsa thupi omwe amayang'ana magulu akuluakulu a minofu monga chifuwa, msana, ndi miyendo.Komabe, mbali imodzi yomwe nthawi zambiri imanyalanyazidwa ndi maphunzirokugwira dzanjamphamvu.Thekugwira dzanjandi zofunika pa ntchito za tsiku ndi tsiku.Ndipo imagwira ntchito yofunika kwambiri pamasewera ndi zochitika zosiyanasiyana.Nkhaniyi ikufotokoza kufunika kwakugwira dzanjamphamvu, ubwino wake, ndi ntchito zolimbitsa thupi kuti zisinthe.
KumvetsetsaKugwira PamanjaMphamvu:
Kugwira dzanjamphamvu imatanthawuza mphamvu yogwira ntchito ndi minofu ya dzanja ndi mkono pamene wagwira chinthu.Amayezedwa pogwiritsa ntchito dynamometer yamanja.Chipangizochi chimatha kuyeza mphamvu yayikulu kwambiri yomwe munthu angapange akamafinya chidacho.Mphamvu yogwira dzanja imakhudzidwa ndi zinthu zingapo, kuphatikizapo mphamvu ya minofu, kukhazikika kwamagulu, ndi zina zotero.
Ubwino waKugwira PamanjaMphamvu:
1. Kuchita bwino pamasewera:Kugwira dzanjamphamvu ndizofunikira m'masewera ambiri.Kugwira mwamphamvu kumathandizira othamanga kuti azilamulira zida, kupanga mphamvu, komanso kupewa kuvulala.Mwachitsanzo, munthu wokwera miyala yemwe ali ndi mphamvu yogwira mwamphamvu amatha kugwira bwino pamiyala ndi m’mbali mwake.Ngakhale golfer yemwe ali ndi mphamvu zogwira mwamphamvu amatha kuwongolera bwino kalabu komanso kukhazikika kwamasewera.
2. Kupititsa patsogolo Kugwira Ntchito:Kugwira dzanjamphamvu ndizofunikira pochita ntchito za tsiku ndi tsiku.Kugwira mwamphamvu kumathandizira kuwongolera, kumachepetsa chiopsezo chogwetsa zinthu, ndikuwonjezera kugwira ntchito kwa manja.
3. Kupewa Kuvulaza: Kufookakugwira dzanjamphamvu zingayambitse kusalinganika kwa thupi lapamwamba.Ndipo kungapangitse ngozi ya kuvulala m’manja, m’zigongono, ndi m’mapewa.Kulimbikitsakugwira dzanjazimathandizira kukhazikika kwa mfundozi, kuchepetsa mwayi wa zovuta, ma sprains, ndi kuvulala kopitilira muyeso.
4. Kuwonjezeka kwa Mphamvu Yosiya: Minofu ya dzanja ndi mkono imagwirizanitsidwa ndi minofu ya kumtunda kwa mkono ndi phewa.Mwa kuwongolerakugwira dzanjamphamvu, anthu angathe kuonjezera mphamvu zawo chapamwamba thupi.Kupititsa patsogolo ntchito zolimbitsa thupi ndi zochitika zosiyanasiyana.
Zolimbitsa Thupi Kuti Mukhale BwinoKugwira Pamanja Mphamvu:
1. Zogwirizira Pamanja: Zogwirizira m'manja ndi zida zonyamulika zomwe zimapangidwira kulimbitsa minofu ya dzanja ndi mkono.Amabwera m'magawo osiyanasiyana okana.Zimalola anthu kuti awonjezere pang'onopang'ono zovutazo.Kufinya chogwirizira pama seti ambiri ndikubwerezabwereza kumathandizira kukhala ndi mphamvu komanso kupirira.
2. Farmer's Walk: Ntchitoyi ikukhudza kugwira zolemetsa padzanja lililonse.Ndiyeno kuyenda mtunda winawake kapena nthawi.Kugwira kumatsutsidwa pamene zolemera zikuyesera kuti zichoke m'manja.Ndipo kukakamiza minofu kuti igwire ntchito molimbika kuti ikhale yolamulira.
3. Pinch Pinch: Ikani mbale ziwiri zolemera zokhala ndi mbali zosalala zoyang'ana kunja ndikuzigwira ndi zala zanu ndi chala chachikulu.Kwezani mbalezo pansi ndikuzigwira kwa nthawi yeniyeni.Zochita izi zimayang'ana pa pinch grip.Ndipo ndizofunikira pazochitika monga kunyamula masutukesi kapena kugwira zinthu zoonda.
4. Zokoka Zopukutira: M'malo mogwiritsa ntchito chokokera chachikhalidwe, kulungani chopukutira pamwamba pa bala ndikugwira kumapeto.Chitani zokoka pamene mukugwira mwamphamvu thaulo.Zochita izi zimatha kulimbikitsa kugwira dzanja.Ikhozanso kugwirizanitsa minofu ya kumbuyo, mikono, ndi mapewa.
5. Zopindika Pamanja: Khalani pa benchi ndi dumbbell m'manja, kanjedza kuyang'ana mmwamba.Ikani mkono wanu pantchafu yanu ndikulola dzanja kuti likule, kenaka mupirire kumbuyo kwa mkono wanu.Zochita izi zimayang'ana minofu ya mkono, kukulitsa mphamvu yogwira komanso kukhazikika kwa dzanja.
Pomaliza:
Kugwira dzanjaKulimba mtima ndi gawo lofunikira koma lomwe nthawi zambiri limamanyalanyazidwa pakuchita masewera olimbitsa thupi komanso masewera.Mwa kulimbikitsa minofu ya dzanja ndi mkono, mukhoza kuwonjezera mphamvu yogwira.Ndipo mutha kupewa kuvulala, ndikuwonjezera mphamvu ndi magwiridwe antchito osiyanasiyana.Choncho, musachepetse mphamvu ya munthu wamphamvukugwira dzanja.Ikhoza kusintha kwambiri paulendo wanu wolimbitsa thupi.
Nthawi yotumiza: Jun-21-2023