Kankhani kudzanja limodzi: momwe mungaphunzirire kukankhira kumanja ndi zomwe amapereka

Kukankha pamanja kumachita masewera olimbitsa thupi posonyeza kulimbitsa thupi. Zimawerengedwa kuti ndizovuta, chifukwa chake sikuti aliyense woyamba angazidziwe. Mwa njira, kuwonjezera pa kulimbitsa thupi mwamphamvu, wothamanga pano adzafunika kukhala ndi malingaliro oyenera, chifukwa amayenera kukhala osamala, kulimbitsa thupi lake, ngakhale chikhocho, mbali imodzi yokha.

Ndi minofu iti yomwe imakhudzidwa?

Ngati mukudziwa momwe mungapangire zochotsa mbali imodzi, ndiye kuti mumvetsetsa momwe zimakhalira zovuta kulimbitsa gawo limodzi lothandizira, kulimbitsa thupi mozungulira mu bar. Tsopano talingalirani kuti wothamanga amafunikirabe kutsitsa ndikukankhira thupi pokweza.

Kuchita masewera olimbitsa thupi kotereku kumagwiritsa ntchito minofu yambiri yolimbitsa thupi, pafupifupi minofu yonse yapakatikati, komanso, minofu yamiyendo yakumtunda.

Mukufuna kudzitsutsa? Phunzirani kuchita zinthu monga izi!

Ndiye ndi minofu iti yomwe ikugwira ntchito?

• Zovuta
• Minofu pachifuwa;
• Madera akutsogolo;
• Press;
• Minofu yam'mbuyo;
• Olimbitsa minofu.

Ubwino, zoyipa ndi zotsutsana

Tisanaphunzire momwe tingapangire zolimbitsa dzanja limodzi, tiwunikanso maubwino ndi zovuta zake, komanso zotsutsana.

Pindulani

1. Wothamanga amakhala ndi mphamvu zomwe sizinachitikepo;
2. Amaphunzitsa kupirira kwa minofu yakumtunda;
3. Amamanga mpumulo wowoneka bwino wamiyendo yakumtunda;
4. Kugwiritsa ntchito masitima mogwirizana
5. Amagwedeza osindikiza ndikulimbitsa minofu yakumbuyo.

Zovulaza

Tiyeni tipitilize kuwona zomwe zikukhudzidwa ndi dzanja limodzi. Chotsatira, tiyeni tisunthire zovuta zomwe zingachitike mukamachita masewerawa motsutsana ndi zotsutsana:

1. Kuvulala kwamanja: dzanja, chigongono, phewa;
2. Kupweteka kulikonse m'minyewa;
3. Njira zotupa, limodzi ndi kuwonjezeka kwa kutentha;
4. Kuwonjezeka kwa matenda aakulu;
5. Zomwe zimachitika atachita opareshoni yam'mimba, matenda amtima, sitiroko, radiation.

Mukanyalanyaza zotsutsana, thupi silidzangopeza phindu lililonse, komanso limavutika - mutha kukulitsa vuto lanu.

Zovuta

1. Kuvuta kukhazikitsa;
2. Chiwopsezo chovulala (oyamba kumene sangakhalebe olimba);
3. Kufunika kochita zokakamiza mu kampani yokhala ndi mnzanu (kwa oyamba kumene pa chitetezo).

Njira yakupha

Musanaphunzire za maluso, muyenera kukonzekera bwino. Osachepera, popanda zovuta zilizonse, pangani ma 50-70 push-up mu mawonekedwe achikale, phunzitsani ABS, kuti mukhale olimba. Magulu pa mwendo umodzi, ma squat aku Bulgaria, ma headstand, kuyenda manja - machitidwe aliwonse omwe amafunikira kuti mukhale olimba amathandizira ndi izi.

Kukonzekera masewera olimbitsa thupi

Tisanakuuzeni momwe mungapangire zolimbitsa dzanja limodzi kwa oyamba kumene, tikuwuzani machitidwe ena okonzekera bwino:

• Tengani poyambira, monga m'makankhidwe apamwamba, tengani chiwalo chanu chosagwira ntchito pambali ndikuyiyika pa mpira. Chifukwa chake, satenga nawo mbali pazokakamiza, koma apanga zowonjezera zowonjezera.
• Yesetsani kuchita zodzikankhira munthawi zonse, koma ikani mwendo wosagwira ntchito pansi ndi kumbuyo. Simungathe kudalira kwathunthu, ndipo mudzatha kunyamula dzanja logwira ntchito bwino;
• Chitani zokankhira kudzanja limodzi, ndikuyiyika pothandizira. Poterepa, mutha kuchepetsa katunduyo ndipo pang'onopang'ono mutha kutsitsa kutalika, kuyesa kuchotsa chithandizo.

Ndondomeko ya kuphedwa

Tsopano tiyeni pamapeto pake tidziwe momwe tingapangire zochotsa mbali imodzi - njirayi, mwa njira, siyosiyana kwambiri ndi magwiridwe antchito achikale. Kusiyana kokha ndikuti muyenera kuchita zokomera limodzi, zomwe zimapangitsa ntchitoyo kukhala yovuta kwambiri.

• Onetsetsani kuti mukutenthetsa thupi lakumtunda: sinthanitsani miyendo yanu, pendeketsani thupi lanu, chitani zolimbitsa thupi lanu, tambitsani mafupa anu;
• Tengani malo oyambira: bala lili mbali imodzi, kumbuyo kuli kowongoka, mutu wakwezedwa, maso akuyang'ana kutsogolo, dzanja losagwira ntchito limakokedwa kumbuyo (lagona kumbuyo kwenikweni);
• Mukamalowetsa mpweya, yambani kutsika, kupindika gawo logwira ntchito, osakhotera kumbuyo osatulukanso matako. Malire otsika - m'munsi bwino;
• Mukamatulutsa mpweya, dzukani mofatsa;
• Chitani 2 seti ya nthawi 5-7.

Zolakwa za Newbie

Chifukwa chake, mukudziwa njira za momwe mungadzikakamizire kudzanja limodzi, tsopano tiyeni tiwone zolakwika zomwe ochita masewera osadziwa amapanga.

• Lolani kubwerera kumbuyo;
• Amayandikira miyendo yawo mokulira, kuti zikhale zosavuta kuyeza ndikusamutsa katundu wonse kuchokera ku triceps kupita ku minofu ya pectoral;
• Musasunge thupi mosasunthika pansi. Ambiri amatengera mafupa a chiuno kumaloko ogwira ntchito, ndikukweza phewa la lomwe silikugwira ntchito. Poterepa, mumachepetsa kusakanikirana ndikulandila katundu wochepa.

Tsopano mukudziwa zomwe zimakakamizidwa ndi dzanja limodzi, ndikumvetsetsa kuti zolimbitsa thupi ndizoyenera kwa othamanga odziwa okha omwe ali ndi mawonekedwe athupi. Oyamba kumene sangakwanitse kutero nthawi yomweyo, tikupangira kuti tisataye mtima ndikupitiliza maphunziro.

Nthawi zambiri zimachitika kuti amayamba kuchita bwino, potengera zolakwika zina. Poterepa, ntchitoyi imakhala yosavuta ndipo pamakhala kuyesedwa kuti mupitilize ndi mzimu womwewo. Ngati mukufuna kuchita masewera olimbitsa thupi, ganizirani momwe mungapangire zokwera 1 kuchokera pansi moyenera ndikuyesetsa kuti mukhale ndi luso labwino.

Kupambana pamasewera!

Onerani kanemayo: Wachinyamata ndi Bomba Robert Chiwamba Poem (July 2025).