Kodi mumadziwa kupanga zikwangwani zala zanu, ndipo mukuganiza kuti ntchitoyi ndiyothandizadi monga momwe amanenera? M'malo mwake, ndi akatswiri othamanga okha omwe ali ndi thanzi labwino kwambiri omwe amachita bwino. Otsatirawa ayenera kuti anali ndi mitsempha yazala, manja ndi mikono. Kuchita masewerawa kumakuthandizani kuti mukhale olimba komanso opirira, chifukwa chake amayamikiridwa pamasewera andewu, pomwe othamanga ayenera kuwonetsa mwamphamvu ndikugwirana chanza.
Pindulani ndi kuvulaza
Kulankhula zakukankha pazala, maubwino ndi zovuta za masewera olimbitsa thupi zimapangitsa anthu ambiri kudzifunsa ngati angafune.
- Chabwino, choyambirira, imagwiritsa ntchito minofu yambiri, yomwe ndi yabwino pakuchita masewera olimbitsa thupi;
- Chachiwiri, othamanga amachulukitsa kupirira kwake ndikuwongolera kupuma;
- Chachitatu, kukankha kotere kumalimbitsa zala, zimapangitsa kulimba kukhala kolimba, kwamphamvu komanso kwamphamvu;
- Chachinayi, kukankha kuchokera pansi pa zala kumaphatikizidwa ndi zovuta zodzitetezera kuthana ndi nyamakazi ndi matenda ena olumikizana.
Komabe, ngati muphunzitsa mosaganizira, musatsatire njirayi, mwachitsanzo, yambani zokakamiza, popanda chilolezo cha dokotala kapena wophunzitsa, mutha kuvulaza thupi. Mwa zovuta, timawona izi:
- Pali chiopsezo chovulala ku chandamale ndi minofu;
- Kuchita zolimbitsa thupi ali contraindications ambiri: matenda aakulu, kunenepa kwambiri, kuwonongeka kwa Minyewa kapena mafupa a lamba phewa, nthawi konzanso pambuyo kuvulala, ntchito m'mimba, ndi kutupa kulikonse (kuphatikizapo ochiritsira chifukwa cha chimfine mavairasi).
Chifukwa chake, tidasanthula zomwe zimakanikizidwa pazala ndi zomwe zimadzaza ndi zolakwika kapena kuchita mopupuluma. Pitilirani.
Ndi minofu iti yomwe imagwira ntchito
Minofu yotsatirayi imatithandiza kukankha bwino zala zathu:
- Zovuta
- Mitolo yakutsogolo kwa delta;
- Chifuwa chachikulu;
- Minofu ya Trapezius;
- Minofu yakutsogolo ndi kumbuyo;
- Press;
- Big gluteus;
- Quadriceps ndi hamstrings, komanso ng'ombe.
Ma 4 omaliza amalandira katundu wokhazikika ndipo amathandizira kukhazikitsa bata mlengalenga. Minofu yakutsogolo ndi triceps imalandira katundu wamkulu.
Chitani masewera olimbitsa thupi
Tanena pamwambapa kuti kukankha zala kumangopezeka kwa othamanga odziwa bwino masewera olimbitsa thupi kapena omenyera omwe amaphunzitsidwa pafupipafupi. Ngati simukukhala mgulu lachiwirili, muyenera kukonzekera.
Tisanakuuzeni momwe mungapangire zolimbitsa zala zanu, tikambirana zokonzekera nanu:
- Onetsetsani kuti mwakhazikitsa njira yosavuta yotenthetsera yomwe imathandizira kulumikizana ndi mitsempha ya zala, manja ndi mikono. Zachidziwikire, muyeneranso kutambasula thupi lanu lonse - abs, mikono, miyendo, thupi;
- Phunzirani kuchita zodzikongoletsera zachikale m'njira zosiyanasiyana: kugwirana pang'ono, diamondi, thonje. Muyenera kukhala ndi ma triceps olimba komanso otukuka;
- Chitani thabwa pamanja lotambasulidwa ndi manja pazala. Ndiye kuti, yambani kuyambitsa zala zakumiyendo, koma osachita kukankha. Limbitsani zala zanu poyimirira mu bar yotere kwa mphindi, ziwiri, zitatu kapena kupitilira apo;
- Yesetsani kuyimirira koyamba pazothandizira zisanu, kenako zinayi, zitatu, ziwiri, ngakhale chimodzi.
- Mukamva kuti mwakonzeka, mutha kupita patsogolo kukakakamiza.
Malangizo osavutawa akuwuzani momwe mungaphunzirire momwe mungapangire kukankhira mwachangu posachedwa. Monga mukuwonera, chofunikira kwambiri ndikukonzekera bwino minofu yolunjika.
Njira yakupha
Tsopano, pamapeto pake, mpaka pa chala chakukankhira mmwamba njira - phunzirani masanjidwewo mosamala. Izi zidzakupulumutsani ku zolakwitsa ndikuthandizani kuphunzira mwachangu.
- Chitani konzekera;
- Tengani malo oyambira - thabwa pamanja otambasulidwa, kuyika manja anu pa fives, thupi ndi lowongoka, yang'anani kutsogolo;
- Mukamadzipuma, pang'onopang'ono muchepetseni pansi, monga momwe mungapangire masewerawo;
- Mukamatulutsa mpweya, dzukani. Yendani bwino;
- Chitani nambala yobwereza.
Kusiyanasiyana
Pali njira zingapo zakusankhira zala zazala:
- Zikhala zosavuta kuti oyamba kumene azikankha kuchokera m'maondo awo, kenako ndikusintha mpaka kutambasula miyendo;
- Mutha kukankha zala ziwiri kapena zitatu, ndi zina zambiri. Zimatengera kuthekera ndi kuphunzira kwa wothamanga. Pali ambuye omwe amatha kuchita masewera olimbitsa thupi. Ingoganizirani za izi - amasunga cholemera chawo chala chaching'ono kwambiri, ndipo amathanso kukankha nthawi imodzi.
Kankhani pa chala chimodzi ndi masewera olimbitsa thupi ndipo wothamanga aliyense ayenera kuyesetsa kuchita izi. Mwakuchita, omenyera akatswiri okha ndi omwe amafunika kusankha izi. Kwa wothamanga wamba, kukhazikika kwa zala zisanu ndikwanira.
Tidasanthula zochitikazo mwatsatanetsatane, tinauzidwa momwe tingachitire, komanso momwe tingakonzekerere bwino. Tikukhulupirira kuti mudzachita bwino, ndipo luso lodabwitsali ndilotsimikizika kuti lidzadabwitsa anzanu amasewera.
