Kankhani ndi thonje ndi mtundu wovuta wa masewera olimbitsa thupi womwe umafunikira kulimbitsa thupi kwa othamanga. Komanso, pano tikulankhula osati za minofu yotukuka, koma za liwiro la kuchitapo kanthu. Mwanjira yosavuta, wothamanga ayenera kuphunzira kuyesetsa mwamphamvu munthawi yochepa kwambiri.
Kuphulika (komwe kumaphatikizapo kuchita zolimbitsa thupi) kumatha kuchitika mosiyanasiyana. Ndikofunika kudziwa bwino malingalirowo, chifukwa sikuti zotsatira zake zokha ndizochita zolimbitsa thupi zimadalira izi, komanso kukhulupirika pamphumi panu, zomwe, ngati zingachitike mosayenera, zimawopsa kukhudza pansi.
Kodi ndichifukwa chiyani timafunikira kukakamizidwa kotere ndipo ndioyenera ndani?
Poyankha funso la zomwe zimakankhidwa ndi thonje kumbuyo kapena kumbuyo kwa chifuwa, komanso mitundu ina "yophulika" imapereka, tiyeni tiwone chifukwa chake amapangidwira.
- Kuphatikiza pakupanga mikhalidwe yamphamvu m'manja, othamanga amaphunzitsidwanso.
- Wothamanga amaphunzira kugwira ntchitoyo mwamphamvu, mwamphamvu, komanso mwachangu kwambiri;
- Osati minofu yokha yomwe imaphunzitsidwa, komanso dongosolo lamanjenje;
- Wothamanga amakula msanga momwe amachitira panthawi yolamulidwa.
Pulogalamu yodzikankhira ndi gawo limodzi lamaphunziro a nkhonya, omenyera nkhonya, komanso omenyera masewera andewu, pomwe ndikofunikira kuti wothamanga azitha kukhomerera mwamphamvu ndi manja ake.
Mwa njira, sizongokakamiza zokha zomwe zitha kuphulika. Mwachitsanzo, mutha kuyamba kusefukira ndikudumpha kumapeto. Komanso, zolimbitsa thupi ndizothandiza. Zowona, komanso zowopsa kwa iwo omwe satsatira malamulo achitetezo ndipo samatsata njirayi.
Ndi minofu iti yomwe imagwira ntchito?
Mosiyana ndi kukankhira kwazikhalidwe, zolimbitsa thupi za thonje zimakhudza gulu lalikulu la minofu:
- Zovuta;
- Serratus minofu yakunja;
- Minofu ya pectoral;
- Press;
- Minofu yolemekezeka;
- Ma Quadriceps;
- Iliopsoas ndi lalikulu;
Monga mukuwonera, mumagwiritsa ntchito minofu ya pachimake (yoyang'anira malo oyenera a mlengalenga ndi geometry yolondola ya msana), ndi mikono, ndi mimba. Kuphatikiza apo, phunzitsani kuyankha kwanu mwachangu komanso mphamvu zachiwawa.
Pindulani ndi kuvulaza
Kodi maubwino okakamiza thonje ndi chiyani, tiyeni tipeze mfundo iyi:
- Kulumikizana kwamkati kumachita bwino;
- Zomwe zimachitika zikukula;
- Mphamvu zophulika zimaphunzitsidwa;
- Thandizo lokongola la minofu limamangidwa;
- Minofu yambiri imaphunzitsidwa.
Pali vuto limodzi lokha lochita zolimbitsa thupi za thonje - chiwopsezo chachikulu chovulala, chifukwa chake sichabwino kwa oyamba kumene, komanso othamanga omwe alibe thanzi labwino. Zotsutsana zimaphatikizapo kuvulala kwa chigongono, phewa ndi olumikizana ndi dzanja, kulemera mopitilira muyeso (kumapanga katundu wambiri) ndi zinthu zina zomwe sizingafanane ndi masewera olimbitsa thupi.
Maphunziro
Ngati mukufuna kuphunzira momwe mungapangire kukankhira thonje kumbuyo kwanu molondola, konzekerani kuti kukonzekera kudzatenga nthawi yambiri. Musaganize kuti mupita kumalo ochitira masewera olimbitsa thupi ndipo nthawi yomweyo mudzadabwitsa aliyense ndi luso lanu.
Choyamba, phunzirani kuchita miyambo yazitali - yayitali komanso yayitali. Chotsatira, yambani pang'onopang'ono kukulitsa liwiro lakukwera kwanu ndi zotsika. Gawo lotsatira ndikusintha kusiyanasiyana kwa mawonekedwe amanja - yotakata, yopapatiza, diamondi, pazowonjezera, mbali imodzi. Mukamva kuti mwazolowera katundu watsopano ndipo mwakonzeka kuuchulukitsa, yambani kuchokera pamwamba kuti mukweze manja anu pansi. Osayesa kuwomba m'manja - poyamba ingochotsani maburashi anu ndikusintha makonzedwe - kuchokera kumtunda mpaka kupapatiza komanso mosemphanitsa. Mukadziwa bwino ntchitoyi, mutha kuyamba kuwomba m'manja.
Njira yakupha
Chifukwa chake tidatiuza momwe tingaphunzirire momwe tingapangire zophulika kuchokera pansi, titasokoneza gawo lokonzekera. Tsopano tiyeni tisunthire molunjika ku njira yakuphera ndi mitundu ya masewera olimbitsa thupi.
- Zachidziwikire, kuti mupange ma push-ups ndi thonje, kaye konzekera, konzekerani. Samalani kwambiri za abs, mafupa a zigongono ndi manja, mikono.
- Tengani malo oyambira: thabwa pamanja lotambasulidwa, ikani manja pang'ono kuposa mapewa, thupi liyenera kukhala lolunjika. Mutu wakwezedwa, kuyang'ana kumayang'ana kutsogolo. Miyendo ikhoza kugawidwa pang'ono.
- Pamene mukupuma, dzichepetseni pansi momwe mungathere, mukamatulutsa mpweya, ponyani thupi lanu mwamphamvu komanso mwamphamvu, ndikuwongola manja anu. Nthawi yomweyo, kumbukirani kuti momwe mumatha kuponyera thupi, ndipamenenso muyenera kuwomba m'manja (kutsogolo kwa chifuwa, kumbuyo kumbuyo, pamwamba pamutu);
- Ombani mmanja ndikuyika manja anu pansi pansi poyambira. Panthawi yoponyera kunja, muyenera kumasula manja anu, koma thambitsani kutuluka kwanu ndi kubwerera kwanu ndi mphamvu zanu zonse - thupi liyenera kukhala lolunjika molunjika.
- Bwerezani kukankhira.
Ngati mukuganiza kuti mungaphunzire bwanji kukankha ndi kuwombera kumbuyo kwanu, tikupatsani upangiri - chofunikira kwambiri ndikukankhira torso yanu momwe mungathere. Thonje, yomwe imachitika kumbuyo, pamutu, kapena, kusiyanasiyana kwa masewera olimbitsa thupi, pomwe sikuti mikono yokha, komanso miyendo imachokera pansi, zimawerengedwa kuti ndi zovuta kusiyanasiyana kwakukankhira. Chifukwa chake, kuti musamamatire pansi, gulani nthawi yochulukirapo.
Malangizo wamba
Kuti mupindule kwambiri ndi zomwe mwaphulika, tsatirani izi:
- Kutenthetsa nthawi zonse;
- Osalimbikira kusintha nthawi yomweyo zovuta zolimbitsa thupi - onjezerani katundu pang'onopang'ono;
- Onetsetsani kuti mulibe zosokoneza msana;
- Minofu ya pectoral ndi triceps ziyenera kumangika nthawi yomweyo komanso mwachangu. Izi zikhazikitsa malo oyenera kuti atuluke mwamphamvu kwambiri;
- Ngati mukukankha-thonje ndi thonje mukuthyolanso miyendo yanu, sikungakhale koopsa kuchoka kwa iwo;
- Kuti mupititse patsogolo kupirira, kukankhira ndi thonje kuyenera kuchitidwa pang'onopang'ono, koma ngati kuli kotheka. Kukulitsa ndikuwongolera machitidwe anu omenyera - mverani liwiro la kubwereza.
Dziwani za chiopsezo chovulala ndikumvetsera thupi lanu. Mukawona kuti malire anu ali pafupi, sinthani kulimbitsa thupi kwanu kapena muchepetse katundu. Odala masiku masewera!
