Kuti muphunzire momwe mungadumphire mtunda wautali kuchokera pamalo, mufunika mphindi zochepa kuti muwerenge nkhani yathu. Ndipo kuti mudziwe momwe mungachitire mwaluso - zoposa chaka chimodzi. Kwa anthu omwe ntchito yawo ndi masewera, maphunziro amachitika tsiku lililonse kwa maola angapo. Ndipo kuti muphunzire kulumpha kutali ndi malo, sikokwanira kungodziwa kulumpha kokha.
Ndikofunika kukhala ndi thanzi labwino, chifukwa ntchitoyi ndi yolumikizana ndipo imakhudza magulu angapo am'mimba nthawi imodzi. Tiyeni tiwunikire kaye njira yolondola yochitira kudumpha kwakutali.
Maziko aukadaulo amatha kupezeka mkalasi, ndipo mutha kuwerenga za miyezo yophunzitsira ana asukulu mkalasi pano.
Ndi magawo ati a kudumpha kwakutali kuchokera pamenepo:
- Kankhani;
- Kusuntha kwaulere;
- Kufika.
Awa ndi magawo atatu akulu, ogwira ntchito omwe mungaphunzire kulumpha kuchokera pamalo ndikusintha magwiridwe anu.
Choyamba ndi kukankha kwamphamvu kuchokera pamwamba kuti lifulumizitse thupi lonse. Nthawi zambiri, uwu ndi mulingo momwe mphamvu yanu yolumpha imapangidwira. Ichi ndichifukwa chake ndikofunikira kukhala ndi miyendo yamphamvu, yamphamvu. Koma simuyenera kuiwala zakumtunda. Thupi lamunthu limagwirira ntchito bwino. Kupanga mayendedwe ofanana ndi manja athu, timadzithandiza kuti tithawe ndikukhazikitsa njira yolondola yolowera tikadumpha.
Poyenda momasuka, chinthu chachikulu ndikulongosola bwino gulu, kutanthauza kuti, jambulani miyendo yanu mthupi ndikuyesera kutsitsa posachedwa. Manja akuyenera kubwereranso kumbuyo kuti asasokoneze kutera komanso osakulitsa mpweya.
Mukamatera, muyenera kutambasula miyendo yanu ndi mawondo anu kutsogolo kuti muwonjezere mtunda woyenda. Mulimonsemo mawondo anu sayenera kutambasulidwa ndikukhazikika. Udindowu ungavulaze kwambiri mukamadumpha. M`pofunika kutera pa miyendo anawerama pa bondo olowa. Pakatikati pa mphamvu yokoka pali zidendene. Pakufika molondola, kuyenera kuyenda bwino ndikofunikira kuti musabwerere mmbuyo ndikuwononga zomwe zakwaniritsidwa chifukwa chodumpha.
Kuti mumve zambiri za zomwe baji yagolide TRP imapereka, onani apa.
Momwe mungadumphire kuchokera pamalo kupitilira apo: maupangiri pakuchita
Kuti pakhale zotsatira zabwino kuchokera ku maphunziro, zimayenera kuchitika pafupipafupi. M'nyengo yotentha, mutha kudumpha panja, m'nyengo yozizira - m'nyumba. Kutenthetsa kwa mphindi 15 kuyenera kuchitidwa musanapite gawo lililonse kuti muchepetse mwayi wovulala ndi kupindika.
Kuyimirira kulumpha ndi gawo la maphunziro asukulu yakuthupi. Kulimbitsa minofu ya mwendo, tikulimbikitsani kuchita ma barbell kapena ma squats aulere, mapapu, makina osindikizira osiyanasiyana ndi ma deadlifts. Izi zidzakuthandizani kuti mukhale ndi miyendo yamphamvu pakukankha mwamphamvu. Ndipo kuti gulu louluka likhale losavuta komanso losavuta, ndikofunikira kulimbikitsa minofu ya atolankhani ndi kumbuyo. Imani thabwa, ikani mmwamba ndikupanga zokumana nazo. Zochita zosiyanasiyana zophatikizika zimakuthandizani kuphunzitsa kulumikizana, kuti mutha kuwongolera thupi lanu mlengalenga.
Kuti mumve zambiri, werengani nkhani yathu yotsatira kuti ndi ndani yemwe ali othamanga kwambiri padziko lapansi pano.
