.wpb_animate_when_almost_visible { opacity: 1; }
  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Waukulu
  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
Delta Masewera

Kukweza thumba

Kukweza chikwama paphewa (Sandbag Paphewa) ndi masewera olimbitsa thupi omwe cholinga chake ndi kukulitsa mphamvu zophulika komanso kupirira kwamphamvu kwa minofu yapachiyambi ndi lamba wonse wamapewa. Imafuna thumba lamchenga. Mutha kugula chipolopolo chokonzekera kapena kuyesa kupanga china kunyumba. Pachiwiri, mutha kukulitsa mphamvu ndi mphamvu popanda kusiya nyumba yanu komanso osataya nthawi panjira yopita kumalo ochitira masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kumafunikira kusinthasintha kwamalumikizidwe am'mapewa komanso kulumikizana kwathunthu, chifukwa chake muyenera kukhala ndi mawonekedwe awiriwa. Magulu akuluakulu ogwira ntchito ndi ma quadriceps, otulutsa msana, ma deltas, ma biceps ndi minofu ya trapezius.

Njira zolimbitsa thupi

  1. Mapazi m'lifupi mwake, mosakhazikika. Timagwada kuti tipeze thumba la mchenga, kuligwira ndi manja awiri ndikukweza mmwamba, kumbuyo kwathu titapendekekera kutsogolo.
  2. Mukadutsa pafupifupi theka la matalikidwe, yesetsani kuphulika polimbitsa phewa lanu ndi mikono, kuyesa kuponyera chikwamacho. Nthawi yomweyo, wongolani msana wanu ndi "kugwira" chikwamacho ndi phewa lanu. Ngati chikwama cha mchenga chikulemera kwambiri, mutha kudzithandiza nokha poyikweza pang'ono ndi bondo lanu.
  3. Ikani chikwama cha mchenga pansi ndikubwereza pamwambapa, nthawi ino ndikuponyera paphewa lanu lina.

Zovuta za crossfit

Tikukuwonetsani maofesi angapo ophunzitsira omwe ali ndi chikwama paphewa, chomwe mungatenge nawo pulogalamu yanu yophunzitsira.

NamwaliOnjezani zikwama 10 pamapewa onse, masitepe 30 pamwamba, ndi ma squat 10 pamutu. Zozungulira zitatu zokha.
AmandaChitani zophulika 15, ma burpee 15 okoka pa bar, makina osindikizira a benchi 15 ndikupumula pachifuwa, ndikukweza matumba 15 paphewa lililonse. Zozungulira 5 zokha.
JacksonPangani ma dipisi 40, ma bar 10, ndi zikwama 10 pamapewa onse. Zozungulira zitatu zokha.

Onerani kanemayo: Malawi Anthem (July 2025).

Nkhani Previous

Solgar Chromium Picolinate - Ndemanga Yowonjezera ya Chromium

Nkhani Yotsatira

Kuthamanga kapena kuthamanga - kufotokozera, maluso, maupangiri

Nkhani Related

Ulamuliro Waukali wa SAN - Kubwereza Komwe Mukuchita

Ulamuliro Waukali wa SAN - Kubwereza Komwe Mukuchita

2020
Chifukwa chomwe muyenera kuyenda njinga kuti mugwire ntchito

Chifukwa chomwe muyenera kuyenda njinga kuti mugwire ntchito

2020
Masiku owonjezera oti achoke kuti mukwaniritse miyezo ya TRP - zowona kapena ayi?

Masiku owonjezera oti achoke kuti mukwaniritse miyezo ya TRP - zowona kapena ayi?

2020
Kulembetsa ku Yaroslavl kudzera pa tsamba lovomerezeka la TRP-76: ndandanda ya ntchito

Kulembetsa ku Yaroslavl kudzera pa tsamba lovomerezeka la TRP-76: ndandanda ya ntchito

2020
MSM TSOPANO - kuwunikanso zowonjezera zowonjezera ndi methylsulfonylmethane

MSM TSOPANO - kuwunikanso zowonjezera zowonjezera ndi methylsulfonylmethane

2020
TSOPANO Chitosan - Chitosan Based Fat Burner Review

TSOPANO Chitosan - Chitosan Based Fat Burner Review

2020

Kusiya Ndemanga Yanu


Nkhani Yosangalatsa
Momwe mungasankhire pedometer. Mitundu 10 yabwino kwambiri

Momwe mungasankhire pedometer. Mitundu 10 yabwino kwambiri

2020
Gulu la ochita masewera olimbitsa thupi kwa oyamba kumene

Gulu la ochita masewera olimbitsa thupi kwa oyamba kumene

2020
Pulogalamu yophunzitsira anthu mwendo

Pulogalamu yophunzitsira anthu mwendo

2020

Magawo Popular

  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Kodi mumadziwa
  • Yankho la funso

About Ife

Delta Masewera

Share Ndi Anzanu

Copyright 2025 \ Delta Masewera

  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Kodi mumadziwa
  • Yankho la funso

© 2025 https://deltaclassic4literacy.org - Delta Masewera