Kankhani pazanja: zomwe amapereka ndi momwe angapangire zolimbitsa molondola pazibakera

Kukankhira nkhonya kwa oyamba kumene kumawoneka kovuta, choyambirira, chifukwa chakumva kuwawa ndikukhazikika kwa manja. Zochita izi sizoyenera konse koyambirira kwakudziwana ndi masewera. Samalirani zoyambira - phunzirani kuchita zolimbitsa thupi mwanjira zonse, ndi manja osiyanasiyana. Kusiyananso kwina ndikuti thupi la wothamanga limakhala lokwera masentimita 5-10 pamwamba panthaka, zomwe zikutanthauza kuti liyenera kutsikira. Zikuwoneka kuti masentimita 5 okha - koma yesani, ndipo mudzazindikira msanga kusiyanasiyana kwa zovuta.

Ndipo komabe, zolimbitsa thupizi zimafunikira lingaliro lokwanira bwino, chifukwa kusanjikiza m'manja otsekedwa kumakhala kovuta kwambiri kuposa kuyimirira pamanja.

Kusiyanitsa kwakukulu pakati pakukakamizaku ndikwachikhalidwe ndikuti manja adalumikizidwa m'chibakera ndipo amakhalabe olimba m'malo onse azolimbitsa thupi. Njira yakupherayi ndiyofanana.

Komabe, pali zinthu zina zomwe sizingatheke kuti mukwaniritse zomwe mukufuna. Ponena za zolinga, tiyeni tikambirane chifukwa chake kukankhira nkhonya ndi ndani adzapindule ndi njirayi.

Zochita zake ndi ziti

Chifukwa chake, zomwe zikukakamizidwa ndi nkhonya zimapereka, tiyeni tilembere:

• Katundu wapamwamba kuposa zolimbitsa thupi;
• Kuteteza chiwonetsero cha nkhonya;
• Mphamvu zowonjezereka zakukhudzidwa;
• Kuchepetsa chidwi cha ma knuckles;
• Kulimbitsa manja ndi zolumikizira lamba wamapewa;
• Kukulitsa lingaliro la kusamala.

Kutengera ndi zonsezi, maubwino omenyera nkhonya adzayamikiridwa makamaka ndi omenyera mitundu yosiyanasiyana ya masewera omenyera, pomwe pamafunika mphamvu zowombera ndi manja olimba.

Ndi minofu iti yomwe ikukhudzidwa

Kuti mudziwe momwe mungakankhire bwino nkhonya kuchokera pansi, muyenera kumvetsetsa kuti ndi minofu iti yomwe ikugwira ntchito nthawi yomweyo:

1. Minofu yolondera: chifuwa, ma triceps, ma deltas amtsogolo ndi apakati;
2. Minofu yotakata kwambiri, trapezium ndi miyendo zimalandila;
3. Minofu yayikulu ndiyofunika kuchita bwino;
4. Press;
5. Mitsempha ndi minyewa ya manja, komanso mapewa ndi zigongono zimagwira ntchito mwakhama.

Ubwino ndi zovuta zake zolimbitsa thupi

Monga tafotokozera pamwambapa, kukakamiza kotereku kumakhazikitsa minofu ya lamba wam'mapewa, komanso kumapangitsanso nkhonya. Omenyera nkhondo amaphunzira kugunda mwamphamvu komanso mwachangu, nkhonya zimakhala zophwanya, kulimba kuli kolimba. Komanso, kupirira kwa othamanga kumawonjezeka ndikumverera kwa mafupa kumachepa.

Ntchitoyi ndi yovuta kuposa kukakamizidwa, chifukwa chake imagwiritsidwa ntchito ndi othamanga omwe akufuna kuwonjezera katundu wawo. Ikuthandizani kuti mumange msanga minofu ndikulimbitsa ma triceps. Komanso, mafupa ndi minyewa imalimbikitsidwa, minofu imakulanso.

Ubwino ndi zovulaza zakukankhira pazibakera kuchokera pansi ndizosayerekezeka, maubwino ake ndi akulu kwambiri. Zovulaza zimachitika pokhapokha ngati ntchitoyi ikuchitika pamaso pa zotsutsana:

• Kuvulala kwa dzanja, chigongono kapena paphewa, kupindika kapena tendon;
• Zinthu zosagwirizana ndi kuchuluka kwa masewera.

Kusiyanasiyana

Ngati mukufuna kudziwa momwe mungapangire zikwapu kuti mumange ma tendon, onani njira zonse zomwe zingachitike:

1. Pali kusiyanasiyana kutengera momwe manja amakhalira - otakata, apakatikati kapena opapatiza (mikono ndi yocheperako, minofu ya pectoral imagwira ntchito, m'malo mwake, ma triceps amanyamula);
2. Kukhazikitsidwa kwa zala kulinso kofunikira: ngati mutembenuzira zala zazikulu kutsogolo, ma triceps azinyamula, kuziyika mkati - chifuwa, kutuluka panja - ma biceps adzagwira ntchito;
3. Kutengera kuthamanga kwakupha - mwachangu, kwapakatikati kapena kosalala. Kuthamanga komwe mumachita mwachangu, kuthamanga komanso mphamvu yamenyedwe yomwe mudzafike;
4. Kuti mukhale opirira, pumulani pamwamba ndi pansi;
5. Omenyera nkhondo nthawi zambiri amachita "zachiwawa" (kuphatikiza ndi kuwombera kumbuyo), momwe zibakera ndi zala zimasinthana;
6. Kuti athetse bwino ma deltas, othamanga amachita ma push-Thai aku Thai - momwe mwendo umodzi umaponyedwanso pakubwera;
7. Ochita masewera othamanga amachita kukankha pachikopa chimodzi;
8. Oyamba kumene amatha kuyika manja awo pamakutu oyambira kapena kuchita zolimbitsa maondo awo.

Monga mukuwonera, pali zosankha zambiri - wothamanga aliyense angapeze njira yake, ngakhale atakhala ndi thanzi labwino. Tiyeni tiwone momwe mungaphunzirire momwe mungapangire zolimbitsa bwino nkhonya, chifukwa popanda zotsatirazi muyenera kudikira nthawi yayitali.

Njira yakupha

Kukonza nkhonya kumafanana ndi njira zolimbitsa thupi:

• Malo oyambira: thabwa pamanja otambasulidwa, manja atsekedwa ndi nkhonya, thupi lowongoka, kuyang'anitsitsa kumayang'ana kutsogolo;
• Pamene mukupuma, dzichepetseni pansi mpaka kumapeto;
• Mukamatuluka mpweya, dzukani osagwedezeka, kutsitsa atolankhani;
• Phunzirani kusiyanasiyana kwa zochitikazo mwatsatanetsatane kuti mupeze zomwe zikugwirizana ndi zolinga zanu;

Malangizo & zidule

Tisanaphatikizepo zankhonya mu pulogalamuyi, tikukulimbikitsani kuti mudzidziwe bwino za izi:

1. Kwa oyamba kumene, timalimbikitsa kuyika mphasa wofewa kapena thaulo pansi pamaburashi. Izi zithetsa kumverera kowawa;
2. Ngati pachiyambi panali zovuta ndi zovuta, yesani kukankha kuchokera pa bondo lanu;
3. Pofuna kuti musavulaze mitsempha ndi minyewa, kukulunga bandeji zotsekera m'manja;
4. Mtundu wosavuta kwambiri wa kukankhira uku ndikumangokhala manja ndi zala zazikulu kutsogolo;
5. Ndibwino kuti muyime motere kuti mapazi azipumira kukhoma - izi zimapewa kuterera;
6. Pochita izi, yesetsani kusunga kulemera kwakukulu pazikwati zapakati ndi zala zakalozera;
7. Osatsegula maburashi, sungani kuti aziwoneka bwino;
8. Osakhotetsa m'thupi;
9. Chofunika kwambiri chiyenera kugona m'manja ndi pachifuwa, osati m'thupi. Yendani bwino komanso osagwedezeka.

Chifukwa chake, tazindikira kuti zolimbikitsira zibakera zimagwedezeka, monga mukuwonera, zochitikazo zili ndi maubwino ambiri. Ndipo, chabwino ndi chiyani, kukankhira pamakamu kapena pachikhatho?

Tiyeni tiyambe ndikuti manja otsekeka samangolimbitsa minofu yokha, komanso kukulitsa mphamvu yakuphulika, kukulitsa kugwira, ndikukweza mulingo wa kupirira kwanu. Ngati cholinga chanu ndikukula kwa minofu kapena kupumula kokongola kwa manja, yesetsani kuzikweza pafupipafupi m'manja. Ngati mumvetsetsa tanthauzo la kukankha nkhonya, zikuwonekeratu kwa inu kuti ndizoyenera magulu ena othamanga. Ndipo sizothandiza kwenikweni kwa oyamba kumene, mosiyana ndi njira zachikhalidwe, zomwe ndizoyenera nthawi zonse.

Onerani kanemayo: Using NewTek NDI KVM (Mulole 2025).