Pali mitundu ingapo yama bar. Ndi momwe amadzikonzekeretsa m'maphunziro a masewera olimbitsa thupi, gulu lankhondo komanso mpikisano wampikisano. Mitundu yazithunzithunzi zokoka makamaka minyewa yakumbuyo. Koma nthawi yomweyo, ma biceps, ma triceps ndi mapewa nawonso amakhudzidwa kwambiri. Momwe mungakwerere pazenera yopingasa molondola, ndi momwe mungachitire kangapo, kufinya zonse zomwe zili mthupi lanu, tidzakambirana m'nkhaniyi.
Momwe mungakokere molondola
Kuti mukwere pazenera yopingasa, muyenera kuigwira ndi manja anu kuti akhale olumikizana paphewa, kapena wokulirapo pang'ono. Pa nthawi imodzimodziyo, poyesa mayeso kapena pamipikisano, nthawi zambiri amafunikira kugwira molunjika, ndiye kuti, pamene zala zikuyenda kutali ndi iwo eni.
Miyendo ikhale pamodzi. Pogwira bwino ntchitoyi, sangathe kuwoloka kapena kuwerama. M'masukulu ena, amaloledwa kuwoloka miyendo yanu, koma ndizololeza kuti muchepetse ntchitoyi pang'ono.
Pamalo awa, khalani ndi manja anu okulitsidwa bwino. Pambuyo pake, yesetsani kudzikweza ku bar. Kuchita masewera olimbitsa thupi kumawerengedwa kuti kumalizika pomwe chibwano chakwera pamwamba pamtanda osachepera 1 millimeter.
Ndiye muyenera kupita ku kuwongola konseko kwa mikono yanu. Ngati simutsika kwathunthu, kukoka koteroko sikuwerengedwa.
Zolemba zina zomwe zingakhale zothandiza kwa inu:
1. Momwe mungasankhire ma dumbbells
2. Momwe mungaphunzitsire zokoka
3. Kuchita masewera olimbitsa thupi
4. Momwe Mungaphunzitsire Kutha Kuthamanga
Panthawi yochita masewera olimbitsa thupi, musasunthire. Ngati kukokera kumachitika mukamayendetsa, ndiye kuti sichidzawerengedwa. Nthawi zambiri, kuti mupewe izi, munthu amaima pafupi ndi bala yopingasa, yomwe imachedwetsa kugwedezeka.
Simungathe kupindika miyendo ndi kugwedezeka. Kukoka uku nawonso sikuwerengera.
Zinsinsi zakukoka. Momwe mungakokerere zambiri.
Ngati mukuyesa mayeso kapena mukuchita mpikisano, ndiye kuti palibe chifukwa chokwera pamwamba, kukhudza bala yopingasa ndi chifuwa chanu. Mudzangowononga mphamvu zina zomwe zingakuthandizeninso. Pophunzitsa, kukoka kumeneku ndikofunikira pakupanga minofu yamanja. Kuphatikiza apo, ngati mumachita zolimbitsa thupi nthawi zonse momwe mumakokera, ndikukhudza bala ndi chifuwa, ndiye kuti posakhalitsa muphunzira momwe mungachitire chomwe chimatchedwa "kutulutsa mphamvu." Koma simuyenera kuchita izi pamipikisano.
Musanatengeko, mutha kupatuka pang'ono kumbuyo ndipo panthawi yomwe msana wagunda kwambiri, kokerani mwamphamvu. Njira imeneyi ikuthandizani kuti muzichita mobwerezabwereza osati kudzera mu minofu, koma kudzera pakuphedwa koyenera. Simungathe kupindika kwambiri, chifukwa pamenepa kukoka sikungathe kuwerengedwa.
Kuti mutenge zambiri, muyenera kuchita masewera olimbitsa thupi pafupipafupi, komanso kulimbitsa thupi kukweza kettlebellzomwe zili zabwino maphunziro mikono maburashi, ndipo imatha kukulitsa kuchuluka kwa zomwe mumakoka.
