Zolimbitsa thupi "Wipers"

Wipers (Windshield Wipers) - masewera olimbitsa thupi omwe mungagwiritse ntchito minofu yonse yam'mimba. Ubwino wake waukulu ndikuti imakhala ndi malo amodzi (chifukwa chokhazikika kwa "ngodya") komanso yamphamvu (chifukwa cha kusuntha kwa miyendo) katundu.

Kuchita masewera olimbitsa thupi "Wipers" atha kutchedwa mayendedwe oyambira kukula kwa minofu ya m'mimba, kwenikweni ndi mtundu wopitilira muyeso wa sock omwe akukwera ku bar, ndipo wothamanga wina wophunzitsidwa bwino kapena wocheperako sadzakumana ndi zovuta zilizonse pakulidziwa. Kuphatikiza pa minofu yam'mimba, zolimbitsa thupi zimaphatikizaponso minofu ya gluteal, ma extensors a msana, ma deltas apambuyo ndi minofu yamanja ndi yakutsogolo.

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Njira zolimbitsa thupi

Kuyenda kumeneku sikutchedwa "chopukutira" pachabe - momwe amagwirira ntchito potengera kuyenda kwa miyendo ikufanana kwambiri ndi ntchito ya maburashi agalimoto pakutsuka magalasi. Chifukwa chake, njira yochitira masewera olimbitsa thupi ndi awa:

1. Dzipachikireni pa bala yopingasa, yongolani msana wanu ndi miyendo. Gwirani - kotsekedwa, manja paphewa m'lifupi kupatukana. Njira ina ndikugwiritsanso ntchito ndale (kuyang'anirana), chifukwa chake zimakhala zosavuta kuchita masewera olimbitsa thupi. Ngati muli ndi mavuto ndi mphamvu yogwira, ndi bwino kugwiritsa ntchito zingwe kapena zingwe. Mwanjira imeneyi simudzasokonezedwa ndimatumba am'manja ndikutsogolo mukamayandikira.
2. Mukamayandikira, mutha kusiya manja anu molunjika, kapena mutha kupindika pang'ono - chitani zomwe mukufuna. Kuchokera pomwe mumayambira, kwezani ndikukonzekera miyendo yanu yolunjika patsogolo panu. Mwatenga gawo la "ngodya", kuchokera apa tidzayamba kuyenda kwa miyendo.
   
3. Pendeketsani thupi mmbuyo kuti mukulitse mayendedwe osiyanasiyana ndikusunthira katunduyo makamaka kumtunda wotsika. Chifukwa cha kupendekera, miyendo imakwera pafupifupi molunjika.
   
4. Popanda kupindika miyendo, yesani kuzungulira mozungulira limodzi, kwinaku mutembenuza matako anu pang'ono. Muyenera kubweretsa mayendedwewo pafupifupi mulingo wa m'chiuno mofananira ndi nthaka. Musaiwale kutsogolera mafupa a chiuno mbali ina motsutsana ndi mayendedwe - kuti muchepetse katunduyo kumbuyo.
   
5. Ndizovuta kupeza kupuma koyenera mukamachita masewera olimbitsa thupi "Wipers", popeza mayendedwewo ndi achilengedwe, gulu lomwe tikulimbana nalo silimapuma munjira yonseyi, ndipo timagwira ntchito osayima paliponse. Yesetsani kupumira kwinaku miyendo yanu ili patsogolo panu, ndikutulutsa kumapeto kwa matalikidwe, pomwe minofu yam'mimba imakhala yolumikizidwa kwambiri.

Tambasulani msana wanu musanachite masewera olimbitsa thupi. Ngati simungathe kuchita masewera olimbitsa thupi nthawi yomweyo, yambani ndi mwendo wakanthawi wonse kukwera ku bar pafupifupi kasanu ndi kamodzi ndikukhala pakona kwa masekondi 20. Pambuyo pake, mudzachita bwino.

Malo ophunzitsira a Crossfit

Tikukuwonetsani maofesi angapo ophunzitsira omwe ali ndi zojambulazo "zenera lakutsogolo", lomwe mungagwiritse ntchito pochita CrossFit.

Onerani kanemayo: Chichewa - learning to speak Chichewa spelling in caption (September 2025).