Kusunga ngodya pamphete (L-khalani pamphete) ndichizolowezi chokhazikitsira minofu ya atolankhani ndi kumbuyo. Zimaphatikizapo kusunga miyendo yowongoka patsogolo panu pambali yoyenera, pamene wothamanga amakhala atapachikidwa pamtunda wa matalikidwe a mphetezo. Mtundu wa mphetezo ndizovuta kwambiri kuposa kuyimilira pazenera, chifukwa mukamayendetsa mphetezo, ma biceps ndi mikono yawo imagwira nawo ntchito. Chifukwa chake, kusunga pangodya pamphete ndizoyeserera bwino osati kokha pamimba yam'mimba, komanso pakuwonjezera mphamvu yogwira, komanso kumalimbitsa bwino zigongono ndi ma tendon.
Magulu akuluakulu ogwira ntchito ndi rectus abdominis muscle, latissimus dorsi, posterior deltas, biceps ndi mikono.
Njira zolimbitsa thupi
Njira yochitira masewera olimbitsa thupi ili ndi mayendedwe otsatirawa:
- Lembani mphetezo pogwiritsa ntchito pafupipafupi kapena mozama. Kumbukirani kuti njirayi itenga nthawi yayitali ndipo tikungofunika kulimba. Gwiritsani ntchito magnesia kuti muchepetse mphete.
- Chitani zokoka zonse ndikukwera pamwamba, ndikulimbitsa minofu yonse kumbuyo kwanu ndi m'manja.
© Yakobchuk Olena - stock.adobe.com
- Mokweza mwendo miyendo yanu patsogolo panu kuti apange mawonekedwe oyenera ndi thupi lanu, ndikuchedwa. Yesetsani kuti musawapinde nthawi yayitali - motero mudzapindula kwambiri ndi zochitikazi, chifukwa minofu ya rectus abdominis idzagwira ntchito molimbika.
© Yakobchuk Olena - stock.adobe.com
- Bweretsani miyendo yanu ndikudumpha pamphete.
Maofesi ophunzitsira
Ngati mungaganize zophatikizira pakona pamakona anu mu pulogalamu yanu yophunzitsira, ndiye kuti maofesi omwe ali pansipa akuthandizani.
