Sikuti aliyense ndipo nthawi zonse amakhala ndi mwayi wopita kumalo olimbitsa thupi kuti akaphunzitse magulu a minofu omwe akutenga nawo mbali. Ndipo izi ndizofunikira kwambiri, chifukwa ngakhale mutathamanga nthawi yayitali bwanji, ngati simulimbitsa minofu ndikulimbitsa thupi, kupita patsogolo kumatha msanga.
Lero tikambirana za mtundu wotani wothamanga omwe akuyenera kukhala nawo. Yemwe alibe njira yopitira kumalo ochitira masewera olimbitsa thupi.
Ophunzitsa manja
Manja othamanga kugwira ntchito yofunikira. Kwa othamanga, kuphunzitsa mkono ndiye njira yayikulu, pamaulendo apakatikati, nthawi yocheperako imaperekedwa m'manja, koma nthawi yomweyo, lamba wamapewa ayenera kupangidwabe.
Pachifukwa ichi, bala yopingasa ndiyoyenera. Kukoka pamtanda wopingasa mosiyanasiyana mosiyanasiyana kumatha kulimbitsa minofu ya lamba wamapewa wofunikira kuthamanga.
Koma kuti chiwerengero chobwerezabwereza pamakokedwe opingasa chimangodalira mphamvu zamanja, osati mphamvu ya manja, ndikofunikira kuthana ndi kutambasula dzanja nthawi ndi nthawi. Magulu amanja amathandizira kulimbitsa manja anu kuti zokopa zikhale zosavuta. Ndipo, koposa zonse, manja olimba azithandizira kugwira ntchito ndi kettlebell, yomwe iyenera kukhala maphunziro anu othamanga.
Ophunzitsa mwendo
Zachidziwikire, kuti muthamange, muyenera kuyamba phunzitsani miyendo yanu. Pali zolimbitsa thupi zambiri kunja uko zomwe sizikusowa kulemera kwina. Makamaka ngati mumaphunzitsa miyendo yanu kuthamanga mtunda wautali. Komabe, panthawi inayake, zolemera zimakhala zofunikabe, popeza kuchuluka kwa kubwereza masewera olimbitsa thupi opanda zolemera zowonjezera kumakhala kwakukulu kwambiri kwakuti kumatenga nthawi yochulukirapo.
Chifukwa chake, kuti muchite masewera olimbitsa thupi, muyenera kulemera makilogalamu 16-24-32 kunyumba. Osachepera chimodzi. Ndi kettlebell, mutha kuchita masewera olimbitsa thupi, kulumpha, kulimbitsa thupi kuti muphunzitse phazi.
Kuphatikiza apo, masewera olimbitsa thupi omwe amakhala ndi ma kettlebells, omwe amagwiritsidwa ntchito pokweza kettlebell, amaphunzitsa bwino kupirira kwamphamvu ndikulimbitsa minofu ya mwendo yofunikira kuthamanga. Amagwiritsanso ntchito lamba wamapewa.
Kapamwamba kapaka ndi kothandiza kwambiri pakuchita masewera olimbitsa thupi. Mwachitsanzo, othamanga odziwa zambiri atha kuthera maola ambiri akutambasula opanda bala. Ngati, pamwamba pa mapewa a othamanga oterowo, ikani bar ndi zikondamoyo zosachepera 5 kg iliyonse, ndiye kuti nthawi yophunzitsira ikhoza kuchepetsedwa. Nthawi yomweyo, maubwino a izi amangowonjezera. Sizomveka kupachika zikondamoyo zambiri pa bar. Koma makilogalamu 30 mpaka 40 azikuthandizira kwambiri kulimbitsa thupi kwanu.
Muthanso kuchita masewera ndi bala. Koma mosiyana ndi kunyamula zolemera, squats amachitidwa bwino kwambiri ndi zala zakuthwa komanso mphamvu zowaphulika momwe angathere. Ndipo chitani kuchuluka kwa ma reps oyenda mtunda wautali komanso kulemera kwake kwa sprint.
Ophunzitsa M'mimba
Makina oyamba a abs ndi benchi yopendekera. Sizingatenge malo ambiri, koma popanda izi, masewera olimbitsa thupi m'mimba sangakhale othandiza kwenikweni. Mutha kuphunzitsanso abwana anu mutagona pansi. Ndipo akazi anu, amuna anu kapena sofa agwirizira miyendo yanu. Koma panthawi ina, mudzazindikira kuti kubwereza kwa atolankhani 100 sikukuyambitsani zovuta ndipo zovuta ndizofunikira.
Ndipo ngati nthawi yomweyo muli ndi zikondamoyo kapena zotchinga kunyumba, ndiye kuti muli pa benchi, ndipo muli ndi chikondamoyo kumbuyo kwanu, mutha kukwaniritsa bwino pamimba ya m'mimba.
Kuphatikiza pamimba, kubwerera kumbuyo ndikofunikira kwambiri pakuyenda. Chinthu chophweka kwambiri ndikugona pansi m'mimba mwako ndikukweza mutu wako ndi miyendo nthawi yomweyo kuti uphunzitse minofu imeneyi. Koma, panthawi ina, izi zikhala zosavuta kuchita. Chifukwa chake, wophunzitsa minyewa yobwerera sangasokoneze.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, luso lopanga eyeliner woyenera patsiku la mpikisano, gwirani ntchito yolimba yolimba yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
