Mutha kuwonjezera zisonyezo zamphamvu ndi kupirira popanda kugula makina olimbitsa thupi okwera mtengo, koma pogwiritsa ntchito thumba lamchenga wamba - thumba lamchenga, lomwe limatha kulowa m'malo mwa barbell ndi sparring ya mnzake.
Chikwama cha mchenga ndi chiyani
Thumba lamchenga ndi thumba lamchenga lomwe ndi zida zamasewera pophunzitsira ndikugwira ntchito mwamphamvu. Kulemera kwa thumba kumatha kusiyanasiyana pakati pa 20 mpaka 100 ndi kupitilira kilogalamu.
Chikwamacho chimakhala chovuta kukweza. Katunduyu ndi ofanana ndi kukweza munthu. Chifukwa chake, maphunziro a matumba a mchenga ndi othandiza kwa ma bouncers komanso omenyera masewera omenyera nkhondo, pomwe cholinga chimodzi chachikulu ndikugwira mdani ndikuponya.
Ubwino wogwira ntchito ndi thumba
Chikwama cha mchenga chimafunikira mphamvu zambiri kuti chigwire. Ndikosavuta kugwiritsa ntchito "chimbalangondo", kuchiyika paphewa kapena kuchita Zercher squats.
Kusavuta kugwira ntchito ndi thumba lamchenga ndikuti limatha kusunthika. Mukamachita zolimbitsa thupi kapena kuchita masewera olimbitsa thupi, chikwamacho chimafungatira thupi, ndipo mutha kulifinya mwamphamvu ndikuponya kapena kulikoka malo ndi malo.
Kusakhazikika kwa thumba kumathandizira kukulitsa minofu ya thunthu. Kugwira ntchito ndi chinthu chotere kumabweretsa pafupi kwambiri kuti muphunzire ndi munthu weniweni. Poterepa, zochitikazo ndizosiyana ndi masewera olimbitsa thupi kuti apange minofu ya thupi, yomwe imakhala bata pamtunda wosakhazikika.
Kukweza thumba la makilogalamu 100 pamutu panu kumakhala kovuta kwambiri kuposa barbell, chifukwa chake, kugwira ntchito nthawi zonse ndi chikwama, mutha kusintha magwiridwe anu mochitira masewera olimbitsa thupi.
Mtengo wa thumba ndi wotsika kwambiri kuposa mtengo wa makina ena aliwonse ophunzitsira mphamvu. Kuphatikiza apo, mutha kupanga thumba lamchenga nokha potenga matumba angapo wamba, ndikusoka mwanjira inayake ndikudzaza mchenga.
Momwe mungaphatikizire chikwama cha mchenga muntchito yanu
Ngati muli ndi magawo angapo a masewera olimbitsa thupi momwe mulibe mawu onenedwa za thumba la mchenga, ndiye kuti kulimbitsa thupi ndi thumba lamchenga kumatha kuchitidwa ngati njira ina yoperekera zida, ma squats, ma lifts ndi ma benchi. Ngakhale zili choncho, mutatha gawo loyamba la maphunziro, mutha kumva zabwino zogwira ntchito ndi chikwama.
Njira yosavuta yochitira izi ndikugwiritsa ntchito thumba lamchenga m'malo mwa mabelu kapena zotumphukira. Izi siziyenera kuchitidwa kangapo pamwezi.
Ndikofunikanso kuwonjezera kulimbitsa thupi kwa thumba. Pangani masewera olimbitsa thupi kuti mukhale olimba komanso opirira. Pachiyambi choyamba, muyenera kulemera kwambiri, kubwereza kangapo ndikupumula kwambiri pakati pa ma seti. Pachifukwa chachiwiri, m'malo mwake, kulemera pang'ono kapena kwapakatikati kuti mubwereze kangapo, ndikukhazikitsa nthawi yocheperako.
Ndipo koposa zonse, musasunge thumba. Itha kukokedwa, kukankhidwa, kukokedwa, kuponyedwa. Izi zimangotengera kuyerekezera komanso kuthekera kwakuthupi.
