Kodi munayamba mwathamanga muthamanga ndikudziganizira nokha (kapena mwinamwake munanenedwa mokweza), "Mwamuna, ndikukhumba kuti izi ziphweka!"? Chabwino, mutha kuthamanga molimbika komanso mwakhama mwa kuchita zovuta zochepa kangapo pa sabata. Yesetsani kuwonjezera kukulitsa kumeneku kumakhalidwe anu.
1 - Superman
Kuchita masewera olimbitsa thupi (kutchulidwa kotero chifukwa iwe udzawoneka ngati Superman akuwuluka mumlengalenga) kumalimbitsa mtima wanu wonse (m'mimba, m'mimba, m'munsi) powasankha pamene mukukweza mapewa ndi miyendo yanu pansi. Kulimbikitsa minofu yanu ndi yofunikira kwa othamanga chifukwa maziko olimbikitsa amakuthandizani kukhalabe owongoka ndi kusunga mawonekedwe abwino . Mudzakhala osasaka kwambiri pamene mumatopa nthawi yaitali.
Momwe mungachitire ntchito ya Superman:
1. Bodza litayang'ane pansi pamatumbo ndikukulitsa manja anu, mitengo ya kanjedza pansi, ndi miyendo yanu kumbuyo. Sungani khosi lanu m'malo osalowerera ndale ndikupangitsani kuti mimba yanu ikhale yogwirizana.
2. Kwezani manja anu, mutu, chifuwa ndi miyendo mmwamba momwe mungathere kuchokera pamat. Chotsatiracho chatsirizidwa mutatha kukweza mikono ndi miyendo yanu patali.
3. Pendani manja ndi miyendo yanu molunjika.
4. Lembani mimba zanu.
5. Gwirani malowa kwa masekondi 3-5.
6. Pang'onopang'ono tsambani mikono ndi miyendo yanu kumalo oyambira
7. Bwerezani zochita masewera 5-10.
2 - kutsogolo kutsogolo
Zochita zaplanje ndi njira ina yabwino yowonjezera minofu yanu yaikulu. Othamanga omwe ali ndi minofu yofooka amavutika chifukwa cha kupweteka kwapweteka kumbuyo komanso pambuyo pothamanga, ndipo kupanga mapulani ndi zochitika zina zolimbikitsa kwambiri nthawi zambiri 2-3 pa sabata kungathandize kuti asatengeke.
Pano pali momwe mungapangire mapangidwe apambali:
1. Pumulani pamphuno zanu ndipo onetsetsani kuti mapewa anu ali ofanana molunjika pamakutu anu. Manja anu akhoza kukhala palu kapena thumbs, mmwamba momwe malo aliri omasuka.
2. Kutambasula miyendo kumbuyo kwako ndikupumphira zala zakumwa zazing'ono, ngati kuti watsala pang'ono kuchita pushup.
3. Onetsetsani kuti mukugwira thupi lanu mosalowerera ndikusunga minofu yanu ya m'mimba. Cholinga chanu chiyenera kukhala kuti mufike molunjika pakati pa mapewa ndi zala zanu. Musalole kuti mchiuno mwanu kapena chiuno chanu chike.
4. Gwiritsani malo apulumu kwa masekondi 30. Musaiwale kupuma! Kupuma ndi kutuluka pang'onopang'ono komanso mofulumira pamene mukugwira mapepala.
Woyambitsa: Ngati zochitikazo ziri zovuta kwambiri, yesani kugwada mawondo anu pansi, choncho thupi lanu la pansi limathandizidwa ndi mawondo anu osati manja anu.
Pamene mukukhala wamphamvu, mukhoza kuwonjezera masekondi ena 15 pa nthawi yanu ya plank. Mukhozanso kukweza phazi lanu kwa masekondi angapo pa nthawi, ndipo pitirizani kusinthasintha phazi lomwe mumatenga.
3 - Magulu
Masewera ndizolimbikitsa kwambiri othamanga chifukwa amathandiza kuthandizira m'chiuno, glutes, quads, hamstrings, komanso ngakhale pachimake.
Nazi momwe mungapangire squat:
1. Imani pambali paphewa.
2. Yambani manja anu molunjika, ndi manja anu akuyang'ana pansi
3. Bwerani mawondo anu ndikukankhira kumbuyo ndi kumbuyo kumbuyo ndi kumbuyo kwanu, ngati kuti mukufuna kukhala pa mpando.
4. Pitirizani kulemera kwanu pazitsulo ndikuonetsetsa kuti mawondo anu asadutse zala zakutsogolo. Zitsulo zanu ziyenera kukhala pansi kuti zisinthe.
5. Pewani chiwindi chanu mpaka mapewa anu asanakhale pansi. Onetsetsani kuti mumasunga mazira anu poyang'ana pansi.
6. Yambani miyendo yanu ndikupukuta chiuno chanu mukabwerenso pamalo oimirira. Bweretsani manja anu kumbali yanu kumtunda, kusunga mapewa anu kubwerera.
7. Gwiritsani ntchito mapepala atatu omwe amatsitsimutsa.
4 - Mapulogalamu
Pulogalamu yopita patsogolo ndi ntchito yolimbikitsana kwambiri yoyendetsa (mapewa am'tsogolo) ndi kunyezimira. Minofu yonse ikugwira ntchito mwakhama pamene ikuyenda ndipo, ngati ili yofooka, minofu yanu (monga chiuno chanu) imayenera kugwira ntchito molimbika kuposa momwe mukufunikira.
Pano pali momwe mungapangire kutsogolo kutsogolo:
1. Yambani ndi kuyimilira ndi phazi lanu kuti mupange mbali yayitali, ndi mikono yanu kumbali yanu.
2. Yambani kutsogolo kwakukulu, kusunga thupi lanu kuti likhale lolunjika ndi lolunjika ngati n'kotheka.
3. Lungani mpaka chiuno chanu chakumbuyo chikufanana ndi pansi ndipo bondo lanu lakumbuyo liri pafupi ndi pansi.
4. Maondo onse awiri ayenera kuyimitsidwa pafupifupi madigiri 90. Onetsetsani kuti bondo lanu lakumbuyo lisadutse zala zakutsogolo.
5. Yang'anani molunjika, osati pansi.
6. Bwererani ku malo oima, miyendo yina ndi kubwereza. Gwiritsani ntchito mapepala atatu pazipande khumi.
Zapamwamba: Mungapangitse mapapu kukhala ovuta kwambiri powonjezerapo zopepuka.
Zowonjezereka Zowonjezereka kwa Othamanga: