Simungathe kupita kumalo ochitira masewera olimbitsa thupi pafupipafupi? Musataye mtima! Mutha kuphunzitsa popanda kuchoka panyumba pogwiritsa ntchito zida zosavuta zamasewera - bala yopingasa. Pulogalamu yophunzitsira yopingasa yopangira koyambira imakupatsani mwayi wogwiritsa ntchito minofu yonse ya torso: latissimus dorsi, biceps, triceps, deltoids ndi abs.
Ubwino wamaphunziro pa bala yopingasa
Pali mitundu yambiri yazolimbitsa thupi yopingasa: zokoka mosiyanasiyana, ma push-up, kukweza mwendo, kupindula kwamphamvu, ndi ena ambiri. Kupeza zabwino pazolinga zanu sikungakhale kovuta. Mothandizidwa ndi maofesi omwe afotokozedwa munkhaniyi, mudzakhala ndi minofu yolimba, mudzakhala olimba ndikuwongolera mpumulo. Komabe, njira ndi kusasinthasintha ndizofunikira pachilichonse, ndipo kuphunzitsa pa bala yopingasa ndi kulemera kwanu sikusiyanso.
M'nkhaniyi, tiona mapulogalamu abwino kwambiri pa bar yopingasa, yankhani funso loti tingapangire pulogalamu yanokha, ndikupatsaninso malangizo ndi malingaliro.
Ubwino wophunzitsidwa
Zochita pa bala yopingasa ndi zofananira sizimangochitika mwangozi zomwe zimakhala pamtima pa masewera olimbitsa thupi - kulimbitsa thupi. Amuna amaphunzitsidwa kuphunzitsa pa bala yopingasa kuyambira ali mwana: kusukulu komanso munthawi iliyonse yamasewera. Asitikali komanso maphunziro azolimbitsa thupi ku yunivesite, izi sizidadalitsidwanso. Chifukwa chiyani ali othandiza ndipo kodi maubwino ake akulu ndi ati?
- Kupezeka ndi kufalikira. Pali mipiringidzo yopingasa pabwalo lililonse: simuyenera kuwononga nthawi kuti mufike kumalo ophunzitsira. M'mizinda ikuluikulu, pali malo olimbirako bwino okhala ndi mipiringidzo yopingasa yazitali zazitali zosiyanasiyana, zotchinga, mphete, makwerero amakwerero, zingwe ndi zida zina. Zonsezi ndi zaulere. Mutha kuzichita mosavuta - gulani kapena pangani bar yopingasa nokha ndikusewera masewera osasiya nyumba yanu.
- Ntchito zosiyanasiyana zamaphunziro. Ngati mukuganiza kuti maphunziro pa bar yopingasa amangokhala ndi kukoka kamodzi kokha, mukulakwitsa kwambiri. Ndi masewera olimbitsa thupi, pa bala yopingasa mutha kugwira pafupifupi minofu yonse ya torso.
- Chitetezo. Mukamatsatira njira zolimbitsa thupi, ngozi yovulala imachepetsedwa. Malamulowa ndiosavuta: panthawi yokoka ndi zina zochita masewera olimbitsa thupi, osapendeketsa mutu wanu mochulukira, osazungulira msana wa thoracic, osapanga mayendedwe ozungulira ndi mapewa anu.
- Kuchuluka kwa minofu ndi nyonga. Pa bala yopingasa, ndikosavuta kugwiritsa ntchito mfundo zakukula kwa katundu, zomwe zingakupangitseni kukulira komanso kulimba. Komanso, kuchokera pakuphunzitsidwa ndi kulemera kwanu, mitsempha ndi minyewa imalimbikitsidwa, zomwe zimapangitsa mphamvu kukhala yolimba.
- Kusunga nthawi. Maphunziro pa bala yopingasa samatenga nthawi yambiri. 25-30 mphindi ndikwanira kumaliza ntchito yonse yomwe idakonzedwa.
Mphamvu pathupi
Zatsimikiziridwa kuti kulendewera kwazitali kopanda ntchito popanda kugwiritsa ntchito zingwe zamanja kumachepetsa hypertonicity kuchokera kumtunda kwa msana, kumalimbitsa kugwira, kumawongolera kukhazikika ndikuchepetsa chiopsezo chovulala msana.
Ntchito yopitilira kulemera kwa thupi imalola minofu kuthana ndi ululu komanso kutentha paminyewa. Kukana kumadza pambuyo pake. Popita nthawi, othamanga amatha kusintha zinthu ngati izi, ndipo kuphunzira pa bar yopingirako ndikosavuta.
Mwa zina, kuchita masewera ampweya wabwino kumakhala kathanzi m'thupi kuposa masewera olimbitsa thupi. Zokwera okosijeni mlengalenga zimathandiza kuti achire mofulumira pakati pa maselo, bwino makutidwe ndi okosijeni wa adipose minofu.
Zotsutsana
Osati othamanga onse omwe adzapindule ndi maphunziro opingasa omwera. Amakhulupirira kuti kupachika pa bar yopingasa kumakhala ndi zozizwitsa zambiri ndipo kumathandiza ndi hernias ndi ma protrusions. Tsoka ilo, izi sizili choncho.
Ndi mavuto awa ndi msana, simukuyenera kuphunzitsa pa bar yopingasa konse, chifukwa nthawi yayitali pamalo atalire imatha kukulitsa izi.
Musanayambe kulimbitsa thupi kwathunthu, onetsetsani kuti mwaonana ndi dokotala woyenerera. Ndi yekhayo amene angayankhe moyenera funso la momwe mungachitire masewera osawononga thanzi lanu.
Sitikulimbikitsidwanso kuti tizichita pazitsulo zopingasa kwa iwo omwe ali ndi zopindika kapena ligament misozi m'mapewa kapena m'zigongono. Kulendewera kwa nthawi yayitali kumabweretsa zowawa, makamaka ngati kulemera kwanu kukupitirira. Mumakhala pachiwopsezo chovulala mobwerezabwereza.
Pulogalamu yoyamba
Chinthu choyamba chomwe newbies akuyenera kuchita ndikuphunzira momwe mungakokere mwaluso molondola. Kukoka sikumachitika ndi ma biceps ndi mikono, koma ndi latissimus dorsi. Awa ndi malo pomwe zochita zina zonse zimamangidwa. Njira yosavuta yochitira izi ndikuyesa kubweretsa masamba amapewa palimodzi mukakweza thupi. Simusowa kusambira.
Kuyenda kokhako sikuyenera kuchitidwa osati chifukwa champhamvu zina, koma chifukwa cha kupanikizika kwa minofu yotakata kumbuyo. Kumva kuyenda uku ndi kovuta, ndipo nthawi zambiri kumatenga maphunziro opitilira mwezi umodzi. Koma mukaphunzira kuchita izi, msana wanu uyamba kukula mwachangu. Njira ina ndikugwiritsa ntchito zingwe zamapewa, amathandizira kuzimitsa mikono.
Musanayambe maofesi, muyenera kuyesa - dzikongoletseni nthawi yayitali. Ngati munakwanitsa kuchita zoposa 5, tulukani pulogalamu yoyamba ndikupitilira yachiwiri. Ngati mutha kuchita kangapo 1-4, yambani ndi pulogalamu yosavuta ya masabata 4 kuti muwonjezere kuchuluka kwa zokopa:
| Sabata 1 | |
| Chiwerengero cha njira | Chiwerengero cha kubwereza |
| Tsiku 1 | |
| 5 | 1, 1, 1, 1, pazipita |
| Tsiku 2 | |
| 5 | 1, 1, 1, 1, pazipita |
| Tsiku 3 | |
| 5 | 1, 2, 1, 1, pazipita |
| Sabata 2 | |
| Chiwerengero cha njira | Chiwerengero cha kubwereza |
| Tsiku 1 | |
| 5 | 1, 2, 1, 1, pazipita |
| Tsiku 2 | |
| 5 | 2, 2, 2, 1, pazipita |
| Tsiku 3 | |
| 5 | 2, 2, 2, 2, pazipita |
| Sabata 3 | |
| Chiwerengero cha njira | Chiwerengero cha kubwereza |
| Tsiku 1 | |
| 5 | 2, 3, 2, 2, pazipita |
| Tsiku 2 | |
| 5 | 3, 4, 3, 3, pazipita |
| Tsiku 3 | |
| 5 | 3, 4, 3, 3, pazipita |
| Sabata 4 | |
| Chiwerengero cha njira | Chiwerengero cha kubwereza |
| Tsiku 1 | |
| 5 | 3, 4, 3, 3, pazipita |
| Tsiku 2 | |
| 5 | 4, 5, 4, 4, pazipita |
| Tsiku 3 | |
| 5 | 4, 5, 5, 5, pazipita |
Pulogalamu yophunzitsira pa bar yopingasa kwa iwo omwe amatha kuchita zopitilira 5 yakonzedwa magawo atatu pasabata. Zochita zina zawonjezedwa kale pano. Kulimbitsa thupi kulikonse ndi kochepa, osaposa mphindi 30.
| Lolemba | ||
| Zolumpha zolumpha | 3x10-15 |  |
| Kukoka kopingasa pa bar yotsika | 3x10-12 |  |
| Kukoka kwakukulu | 3x5-7 |  |
| Atapachikidwa pa bala yopingasa | Kutalika kwa 4x |  |
| Lachitatu | ||
| Mwendo wopachikika ukukwera ku bar | 3x8-10 |  © Makatserchyk - stock.adobe.com |
| "Opukuta" | 3x6-8 |  |
| Makina osindikizira achi French pa bar yotsika | 4x10-15 |  |
| Atapachikidwa pa bala yopingasa | Kutalika kwa 4x | |
| Lachisanu | ||
| Zolumpha zolumpha | 3x10-15 | |
| Kukoka kumbuyo kwa mutu | 3x5-7 |  |
| Zokopa Zosintha Zosintha | 3x4-6 |  |
| Atapachikidwa pa bala yopingasa | Kutalika kwa 4x | |
Mukangomaliza kumaliza ntchito yonse, yambani kuonjezera pang'onopang'ono kubwereza ndi njira zina. Komanso, yesetsani kupita patsogolo kwanu mosiyana ndi nthawi ndi nthawi, chifukwa ichi ndiye maziko azomwe mumachita pa bar yopingasa. Ngati mutha kumaliza mosavuta ma reps 15, ndi nthawi yoti mupitilize kulimbitsa thupi kwa akatswiri odziwa zambiri.
Njira ina yabwino yowonjezera katundu ndikugwiritsa ntchito zolemera zowonjezera. Chikwama chodzaza ndi chinthu cholemera, monga matumba a mchenga kapena mabotolo amadzi, chimagwira bwino pano.
Pulogalamu pa bala yopingasa kunenepa
Ngati muli othamanga odziwa bwino ntchito yanu ndipo muli ndi luso pazochita zonse zofunikira, ndiye kuti pulogalamu yophunzitsira kulemera ndiyanu. Mukamachita izi, muonjezera minofu mmanja mwanu, kumbuyo ndi m'mapewa.
Pulogalamu yophunzitsira yopingasa yopezera misa imamangidwa mozungulira mayendedwe angapo ophatikizika omwe amakhudza magulu akulu akulu nthawi imodzi. Ntchitoyi imagwiridwa mobwerezabwereza kuchokera pa 8 mpaka 15. Kugwiritsa ntchito katatu kokha pa sabata, koma zina zonse pakati pa seti ziyenera kukhala zochepa - potero mukulitsa kufalikira kwa minofu yogwira ntchito, popanda kukula kwa minofu komwe sikungatheke.
| Lolemba | ||
| Kukoka kwakukulu | 3x12 | |
| Kutuluka kwamphamvu kwamanja awiri | 3x6-8 |  |
| Zofananira zokoka | 3x8-10 |  |
| Kukoka kopingasa pa bar yotsika | 4x15 | |
| Lachitatu | ||
| Kukoka kumbuyo kwa mutu | 4x10 | |
| Kankhani kuchokera ku bar yopingasa | 4x12-15 |  |
| Zokoka mozungulira | 3x8 |  |
| Atapachikidwa pa dzanja limodzi | 3x pazipita |  |
| Lachisanu | ||
| Zokopa Zosintha Zosintha | 4x10-12 | |
| Makina osindikizira achi French pa bar yotsika | 4x12-15 | |
| Amakweza miyendo yolunjika pa mtanda | 3x12 | © Makatserchyk - stock.adobe.com |
| Knee Yopachikidwa Imakweza | 3x15 |  © Jacob Lund - stock.adobe.com |
Monga mukuwonera, pa masewera olimbitsa thupi aliwonse, timakweza minofu yathu yonse molunjika kapena mwanjira zina. Njira yophunzitsira iyi siyimangotipititsa patsogolo, chifukwa kuchuluka kwa ntchito sikokulirapo ngati magawano am'masiku atatu ochitira masewera olimbitsa thupi. Minofu imakhala ndi nthawi yoti ichiritse bwino.
Kuti mupitirize kuphunzira, yesetsani kupumula pang'ono pakati pa magwiridwe antchito - osaposa mphindi imodzi. Ngati kuchuluka kwa ntchito kwakuchepa kwambiri kwa inu, onjezerani ma seti 1-2 pa masewera olimbitsa thupi ndikuwonjezera kubwereza mpaka 15. Mungagwiritsenso ntchito zolemera zina.
Pulogalamu yothandizira
Ponena za gawo lamphamvu, pulogalamu yophunzitsira pa bar yopingasa yopumulira siyosiyana kwambiri ndi ntchito ya misa. M'magulu awiriwa, timaphunzitsira pakati (8 mpaka 15) ndikupanga zochitika zofananira. Izi ndiye mulingo woyenera kwambiri osati wongopeza misa, komanso kusungabe.
Kusiyanitsa kwakukulu pakati pa mitundu yoyimitsidwa ndi youma ndi chakudya. Ndizomwe zimatsimikizira ngati wothamanga atha kumanga minofu kapena kuwotcha mafuta owonjezera. Komanso, mukayanika, mutha kuwonjezera cardio ndikulimbitsa thupi kosiyana: kuthamanga, kupalasa njinga, ndi zina zambiri.
Kuti tipeze kalori yowonjezera kwambiri pakuphunzitsira mphamvu, tikufunikira machitidwe ena a CrossFit:
| Lolemba | ||
| Burpee ndi mphamvu yotulutsa pa bar yopingasa | 3x8-10 |  |
| Zokopa Zosintha Zosintha | 4x10-15 | |
| Makina osindikizira achi French pa bar yotsika | 4x12-15 | |
| Amakweza miyendo yolunjika pa mtanda | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Lachitatu | ||
| Kukoka kwakukulu | 4x12-15 | |
| Kankhani kuchokera ku bar yopingasa | 4x12-15 | |
| Zofananira zokoka | 4x15 | |
| "Opukuta" | 3x8-12 | |
| Lachisanu | ||
| Kutuluka kwa manja awiri | 3x8-10 | |
| Kukoka kwakukulu | 4x10-15 | |
| Makina osindikizira achi French pa bar yotsika | 4x12-15 | |
| Ngodya yopachikidwa | 3x60-90 gawo |  © undrey - stock.adobe.com |
Kuti mupindule kwambiri ndi pulogalamuyi, khazikitsani lamulo loti muziyimitsa kaye nthawi yayitali pazokoka (pachimake pa matalikidwe). Minofu imayankha bwino njirayi, msana umakhala wolimba komanso wopindika. Gwiritsani ntchito mosamalitsa kutengeka kwake. Lats ikakhala yothina kwambiri, Finyani masamba amapewa ndikuyesera kukonza. Mukamachita zonse molondola, mudzamva ngati kakhosi kofewa m'mitsempha yanu ya latissimus. Chinthu chachikulu pakadali pano sikuti kusamutsira katunduyo ku biceps ndi m'manja mwake.
Ngati mukufuna kukulitsa kulimba kwanu kopingasa pomwe mukuwotcha mafuta, tsatirani pulogalamu yomweyi, koma mozungulira mozungulira. Izi zachitika motere: timachita njira imodzi yobwereza 10-15 pa zochitika zilizonse popanda kupumula. Iyi ndi raundi imodzi. Pambuyo pake, timapuma kwa mphindi ziwiri kapena zinayi. Payenera kukhala kuzungulira 3-6 kwathunthu.
Kuti muwone kuchuluka kwa katundu, pang'onopang'ono onjezani kuchuluka kwa kubwereza pamaseti. Mwachitsanzo, pangani maulendo atatu a maulendo 10 pa seti iliyonse. Kenako 11, kenako kubwereza 12 ... Mukafika kubwereza 15, onjezani zoonjezerapo kamodzi ndikubwereza mobwerezabwereza.
Kuchita masewera olimbitsa thupi kumbuyo ndi abs
Ngati minyewa yanu yakumbuyo ili kumbuyo kwambiri pakukula, ndiye kuti pulogalamu yophunzitsira pa bala yopingasa yopangira minofu ya kumbuyo ndi atolankhani ndizomwe mukufuna. Izi ndizochita zabwino kwambiri zokulira m'mbuyo m'lifupi, palibe china chothandiza kwambiri chomwe chidapangidwa. Mwa kuwonjezera kusiyanasiyana kwakanthawi kokwanira kwakanthawi kokwanira, mutha kulimbitsa minofu yonse yakumbuyo.
Komanso, mothandizidwa ndi bala yopingasa, mutha kuphunzitsa atolankhani kwathunthu. Gwirizanani, kuchita zidutswa zosasangalatsa pansi kapena zoyeserera mozungulira mosiyana ndizosangalatsa. Zikatero, kukweza mwendo kukuwathandiza, pamakhala kusiyanasiyana kwakukulu kwa izi.
Padzakhala zolimbitsa thupi zinayi sabata limodzi, awiri oyamba ndi ovuta, awiri achiwiri ndi opepuka. Mwanjira imeneyi simudzatopa osasokoneza kupita kwanu patsogolo.
| Lolemba | ||
| Kukoka kwakukulu | 5x10-15 | |
| Zofananira zokoka | 3x10-12 | |
| Zokopa Zosintha Zosintha | 3x10-12 | |
| Kukoka kopingasa pa bar yotsika | 4x15-20 | |
| Lachiwiri | ||
| Amakweza miyendo yolunjika pa mtanda | 3x15 | © Makatserchyk - stock.adobe.com |
| "Opukuta" | 3x8-10 | |
| Mwendo wina wopachika ukukwera | 3x10-12 |  |
| Knee Yopachikidwa Imakweza | 3x10-12 | © Jacob Lund - stock.adobe.com |
| Lachisanu | ||
| Kukoka kopingasa pa bar yotsika | 4x12-15 | |
| Kukoka kwakukulu | 3x8-10 | |
| Loweruka | ||
| Mwendo wopachikidwa ukukwera | 3x10 | © Makatserchyk - stock.adobe.com |
| Knee Yopachikidwa Imakweza | 3x10 | © Jacob Lund - stock.adobe.com |
Ntchito yolemba Lolemba ndi Lachiwiri ili pafupifupi kuwirikiza kawiri Lachisanu ndi Loweruka. Izi ndizofunikira kuti tithane ndi psyche ndi minofu kugwira ntchito molimbika. Ngati mutha kuchita zolimbitsa thupi zinayi pamlungu, palibe amene amaletsa kuchita izi, koma kuchira kuyenera kulipidwa kwambiri.
Pulogalamu yolimbitsa thupi
Ngati cholinga chanu ndikukulitsa mphamvu, pulogalamu yolimbitsa mphamvu ikuthandizani.
Kuchita masewera olimbitsa thupi monga kukoka ma plyometric (kukweza manja anu pa bar ndikumuomba m'manja), kukoka mikono iwiri, ndikukoka ndi zolemera zowonjezera kumakupatsani mphamvu kwambiri:
| Lolemba | ||
| Kutuluka kwa manja awiri | 5x6-8 | |
| Kukoka kwakukulu ndi zolemera zina | 3x8-10 | |
| Bweretsani zokoka ndi zolemetsa zowonjezera | 3x8-10 | |
| Lachitatu | ||
| Makina osindikizira achi French pamtengo wotsika | 4x8-12 | |
| Kukoka kopingasa pa bar yotsika | 4x15 | |
| "Opukuta" | 3x10 | |
| Amakweza miyendo yolunjika pa mtanda | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Lachisanu | ||
| Kutuluka kwa manja awiri | 5x6-8 | |
| Zovala zopukutira | 4x6-8 |  |
| Kukoka kwa Pometometric | 3x8-10 |  |
| Zofananira zokoka ndi zolemera zowonjezera | 3x8-10 | |
Pazonse, ndikofunikira kuti muzichita zolimbitsa thupi katatu pamlungu, zomwe muyenera kuchita kuti mukhale ndi mphamvu mwakubwereza bwereza pang'ono.
Kokani maupangiri a bala
Ngati muphunzitsa molingana ndi mapulogalamu omwe ali pamwambapa, koma osawona kusintha kwakuthupi, musataye mtima. Malangizo awa akuthandizani kukwaniritsa zomwe mungathe.
Mitundu yaukadaulo
- Tsatirani njirayi. Mukamakoka bala, yang'anani minofu ya kumbuyo, osati mikono. Gwiritsani ntchito zingwe zamanja kuti mumve bwino pakuchepetsa ndikutambasula kwa lats. Yesetsani kutsitsa mapewa anu pansi pang'ono, kuti "mutulutse" trapezius ndi minofu ya rhomboid, ndipo kumbuyo mudzalandira nkhawa zambiri.
- Ngati chingwe chanu ndicholumikizana chofooka kwambiri munyolo yanu, samalani kwambiri pazenera. Mutha kugwiritsa ntchito zolemera zowonjezera popachika kettlebell kapena disc pa tcheni ku lamba wanu. Njira ina ndikugwiritsa ntchito thaulo. Kupachikika pamenepo kumakhazikika mwamphamvu patsogolo. Muthanso kukulunga thaulo mozungulira bala kuti likulitse kulimbitsa manja anu ndikuwonjezera mphamvu zala. Tikulimbikitsidwa kugwiritsa ntchito choko, chifukwa kumakhala kosavuta kugwirana ndi chopingasa, ndipo kugwirako sikungakugwetseni pansi.
- Kuzimitsa mphamvu ya inertia.Osadzinamiza - kuyankha kulikonse kuyenera kuchitidwa moyenera. Zonsezi ziyenera kukhala "zoyera", simuyenera kupukusa ndi thupi lanu lonse kuti mudzikoke. Sizikumveka. Bwino kuchita ma reps ochepa, koma molondola, maubwino ake adzakhala okulirapo.
- Yesetsani kukhala ndi mayendedwe ofanana. Izi zimapangitsa kukhala kosavuta kugwiritsa ntchito kulumikizana kwa mitsempha ndikuyang'ana kutambasula ndi kutulutsa minofu. Izi zimagwira ntchito pazochita zonse zolimbitsa thupi. Komabe, izi sizitanthauza kuti kuthamanga kumakhala bwino.
- Ngati mudakali oyamba ndipo pulogalamu yamaphunziro yomwe tawonetsa ndi yovuta kwa inu, samalani kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumbuyo pamabwalo ochitira masewera olimbitsa thupi kudzakuthandizani kuti mukhale olimba ndikupangitsa kukoka kukhala kosavuta. Njira ina ndikugwiritsa ntchito thandizo la mnzanu. Muloleni azikulimbikitsani pang'ono panthawi yokoka, ndikupangitsa kuti ntchitoyi ikhale yosavuta. Pakapita kanthawi, mudzatha kudzikweza modekha. Njira yachitatu ndikuchita zokopa zosakwanira. Popita nthawi, mutha kusanthula pazinthu zoyenda mozungulira ndipo mutha kuthana mosavuta ndi mawanga akufa ndikupanga zokopa mpaka matalikidwe athunthu. Njira yomaliza ndikokoka mu gravitron. Iyi ndi makina abwino omwe amakuthandizani kukoka pogwiritsa ntchito cholemetsa, kukana kwake komwe kungasinthidwe mphamvu ikamakula.
- Samalani zakudya zanu. Sikokwanira kuti minofu ingalimbikitse kukula kudzera pakuphunzitsa mphamvu; amafunikira zida zochiritsira komanso hypertrophy yotsatira. Chifukwa chake, mumafunikira mafuta owonjezera, kudya zomanga thupi zokwanira (pafupifupi 2 g pa kg ya kulemera kwa thupi) ndi chakudya chambiri (kuyambira 4 g pa kg).
Njira yophunzitsira chitetezo
- Samalani popanga ma chin-ups. Ochita masewera ambiri alibe kusinthasintha kochita masewerawa moyenera, zomwe zimapangitsa kuti mafupa ndi mitsempha yamapewa avutike. Pafupifupi nkhani yomweyi imalumikizidwa ndi zochitika ziwiri zofananira: makina osindikizira a barbell kumbuyo kwa mutu ndikufa kwazitsulo kumbuyo kwa mutu.
- Ngati mukumva kuwawa mukamachita masewera olimbitsa thupi, perekani. Ndi bwino m'malo chinthu ichi ndi chinachake bwino, koma ndi katundu pa magulu ofanana minofu.
- Kumbukirani kulimbitsa thupi lonse musanaphunzitsidwe. Kukoka, kukoka, kukweza mwendo kumakhudza pafupifupi minofu yonse yapakati, kotero kutentha kumayenera kukhala koyenera. Sungani mosamala manja ndi khafu ya rotator kuti muchepetse ngozi. Tengani ma seti angapo kutsogolo kuti mutambasule bwino kumbuyo kwanu. Musaope kutaya mphindi 10-15 mukutentha - minofu yanu, mafupa anu ndi mitsempha yanu zikomo chifukwa cha izi.
Pomaliza, lingaliro limodzi lofunikira kwambiri: sankhani kuchuluka kwa maphunziro. Simuyenera kuphunzitsa tsiku lililonse, kubweretsa thupi kutopa ndi kutopa. Izi sizodzaza ndi kupondereza kokha, komanso kuvulala. Magawo 3-4 pasabata azikwaniritsa zolinga zamasewera zilizonse.
