Takukonzekeretsani zolimbitsa thupi zothandiza kwambiri kutambasula minofu yam'manja, mikono ndi lamba wanu. Kumbukirani, chinsinsi chakutambasula sikumachita masewera olimbitsa thupi mpaka ululu utayamba. Nthawi zonse muyenera kudziwa nthawi yoti muime ndikukula pang'onopang'ono.
Kutsogolo kwa mapewa
Kutambasula kudera lakumaso:
- Kuyimirira, mapazi m'lifupi mosiyana. Manja kumbuyo, wina atakumbatira mnzake.
- Manja amakwera m'mwamba momwe zingathere ndipo zigongono zimapinda. Chifuwacho chiyenera kupindika patsogolo. Mapewa kumangitsa. Mudzamva kutsogolo kwa phewa lanu kutambasula.
Pakatikati pamapewa
Izi zimakuthandizani kutambasula ma deltas apakati:
- Imani molunjika ndi mapazi phewa-mulifupi popanda.
- Lembani dzanja limodzi ndi thupi monga momwe chithunzi chili pansipa. Ndi zala za dzanja lanu lina, gwirani chigongono chanu, kokerani kumbali ndi pansi. Osasunthira phewa lanu kumbali, liyenera kukhazikika pamalo amodzi.
- Bwerezani ndi dzanja linalo.
Kumbuyo kwa mapewa
Ntchitoyi cholinga chake ndikutambasula chakumapeto kwa delta ndi khafu yovota:
- Udindo wa thupi ndi wofanana.
- Kwezani dzanja limodzi kuti lifanane ndi pansi ndipo, popanda kupindika, mutambasule pachifuwa kupita paphewa lina. Gwiritsani ntchito dzanja lanu kuti muthandize chigongono kumapeto kwa gululi. Thupi limakhala chilili.
- Bwerezani mayendedwe mbali inayo.
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Triceps kutambasula
Mutha kutambasula triceps brachii motere:
- Imani molunjika mawondo anu atawerama pang'ono.
- Ikani mkono wanu wokhotakhota pamphepete mwa mutu wanu. Paphewa liyenera kukhala loyang'ana pansi.
- Ndi dzanja lanu lina, gwirani chigongono chogwira ntchito ndikusindikiza, kuyesera kuti mubweretse kumbuyo kwanu. Chigongono cha dzanja chomwe mumakoka chiyenera kukhala chopindika momwe zingathere, chikhatho chimayang'ana kumapewa (mpaka msana). Torso limakhala lowongoka.
- Sinthani manja anu.
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Biceps kutambasula
Chitani masewera olimbitsa thupi a biceps brachii:
- Ikani zala zanu pachitseko kapena pamalo ena ofanana ndi chigongono chanu ndi chala chanu chachikulu pansi. Dzanja ndilofanana pansi.
- Sungani thupi patsogolo pang'ono.
- Bwerezani kumbali inayo.
Triceps ndi Paphewa Tambasula
Ichi ndi masewera olimbitsa thupi omwe amakulolani kutambasula triceps ndi mapewa nthawi imodzi:
- Miyendo m'lifupi mwamapewa padera, yopindika pang'ono.
- Dzanja lamanja limabweretsedwa kumbuyo kumbuyo kuchokera pansi. Dzanja likutembenukira panja ndikudina kumbuyo.
- Dzanja linanso limabwerera, koma kudutsa pamwamba. Chigongono chikuyang'ana mmwamba, ndi zala zathu timafika kumapeto kwa zala za dzanja lachiwiri. Yesetsani kutseka zala zanu loko. Mwina sizigwira ntchito poyamba, kungogwira kosavuta kungakhale kokwanira. Ngati izi sizigwira ntchito, gwiritsani chingwe ndi "kukwawa" ndi zala zanu wina ndi mnzake. Popita nthawi, mutha kuwakhudza.
- Sinthani manja ndikubwereza mayendedwe.
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Kutambasula dzanja
Zochita izi zimatambasula minofu patsogolo pake:
- Khalani pansi mutagwada. Lonjezani manja anu kutsogolo kuti kumbuyo kwanu muzikhala pansi, ndipo zala zanu zikulozerana. Manja amakhala otambalala m'lifupi.
- Yesetsani, kumangirira zibakera ndikutsamira patsogolo ndi thupi lanu lonse, kusamutsa thupi lanu m'manja mwanu.
Kutambasula dzanja kumanja
Tsopano timatambasula mkatikati mwa mkono:
- Imani molunjika mawondo anu atawerama pang'ono. Muthanso kuchita izi mutakhala pansi.
- Lonjezerani dzanja lanu lolunjika patsogolo panu. Pangani chizindikiro choyimitsa ndi dzanja lanu. Kwezani dzanja lanu mmwamba momwe mungathere (ndendende chikhatho, osati dzanja lonse).
- Ndi dzanja lanu lina, gwirani dzanja lanu ndikukokera kwa inu.
- Chitani masewera olimbitsa thupi.
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Makanema atsatanetsatane amomwe mungatambasulire manja anu ndi mapewa anu (nazi zosankha zingapo zomwe sizikupezeka - tikuwoneka):
