Sakanizani chizolowezi chochita masewera olimbitsa thupi
Palibe choipa kuposa kuchita masewera olimbitsa thupi tsiku ndi tsiku, ndi kutuluka tsiku, popanda mapeto. Ngakhale mutaphunzitsidwa mwakhama, nthawi zina mumasintha zinthu kuti muwonjezere zonunkhira kumoyo wanu wophunzira. Maphunzirowa angakuthandizenso kuchepetsa kusamvana kwapang'onopang'ono pamene mukuchepetsera mwayi wovulala.
Ntchito zisanu ndi zitatu zotsatirazi zapangidwa ndi ophunzitsidwa bwino ndi akatswiri ochokera m'mayiko osiyanasiyana monga machitidwe okhazikika apanyumba. Choncho gwirani chingwe chothamanga, Theraband, kapena thumba la bokosi, ndipo konzekerani kukonza thukuta. Mudzadabwa kuti ntchito yatsopano ingakutsitsimutseni chisangalalo chanu chokhala ndi thanzi labwino.
1 - Ntchito Yophatikiza Ntchito ya Theraband
ChaiseFitness, ntchito yophunzitsidwa ndi Rick Piskin yemwe kale anali wovina, amagwiritsira ntchito Therabands apamwamba, ngati zipangizo zopangira zovuta. Ngati mulibe kale, mungagule gulu la ndalama zokwana madola 10 kuchokera ku sitolo yogulitsa masewera musanayambe kuyenda ndi zochitika zogwiritsa ntchito zovina, zopangidwa ndi Piskin. Pogwiritsa ntchito masewera olimbitsa thupi, okondweretsa, kuvina, ndi zochepa, izi ndizomwe zimapangitsa kuti pulogalamuyi ikwaniritsidwe.
2 - Kugwira ntchito yovuta kwambiri
Khalani panja ndipo mupeze malo osungirako a bleachers, kaya ali paki yapafupi, sukulu, kapena yunivesite yapafupi. Masewero olimbitsa masewerawa samasowa kanthu koma thupi lanu ndi masitepe. Mapulogalamu ogwira ntchito pafupi ndi masitepe ndi njira yabwino yothetsera kupirira kwanu ndi mphamvu ya mtima, ndipo ngati mutapanga luso lophunzitsira Shannon Colavecchio, mukhoza kugunda gulu lonse la minofu popanda kugwiritsa ntchito zipangizo zolimbitsa thupi.
3 - Ntchito yopita ku malo ochepa
Ngati mwakhala mu dorm kapena chipinda cha hotelo, sizolingalira kuti muzitha kugwira ntchito mwakhama chifukwa cha malo osungirako. Adam Rosante, mphunzitsi wodziwika bwino, adapanga njira yokwanira yogwirira ntchito, yomwe ingathe kukwanitsa kulikonse. Icho chiri mofulumira, ku-point-point, ndi kothandiza, ndipo zipangizo zonse zomwe mukuzisowa ndi mpando wamphamvu.
4 - Ntchito Yopangira Malamulo a MMA
Ngati mutakhala ndi thumba lolemera kunyumba, koma simukudziwa kuti mungagwiritse ntchito bwanji, musawoneke mopitirira ntchitoyi yopangidwa ndi akatswiri ochita masewera olimbitsa thupi komanso msilikali wazaka 18 wa UFC, Chris Camozzi. Mudzasowa chingwe chodumphira ndi thumba lalikulu, komanso kupirira kwakukulu komanso grit chifukwa ntchitoyi ndi yovuta .
5 - Kuchita Masewera Olimbitsa Thupi Pamene Mukumva Kulimbana
Musanyalanyaze kufunikira kwa nthawi yowonongeka pambuyo pochita zovuta. Ngati minofu ndi ziwalo zanu zikukumana ndizing'ono, simukusowa kuti muyambe kugwira ntchito mwakhama. M'malo mwake, ganizirani kuyesa kugwira ntchito yomwe imakhudzana ndi kudzipangitsa kudzipangitsa kudzipangira, monga momwe chizoloŵezi chino chakusuntha chimagwiritsira ntchito kumasulidwa. Ngakhale mulibe zipangizo zamakono, mungathe kuika awiri a tenisi mu chubu chotchinga kwambiri ndi kumangiriza mapeto kuti mupange chida chanu chokha. Mungazizwe kuti thupi lanu limafuna kupuma.
6 - Ntchito ya Mphindi 7 Pamene Mukuchedwa Kwanthawi
Zonse zomwe mukufunikira kuti muzitha kugwiritsira ntchito mphindi zisanu ndi ziwiri zokhazikitsidwa ndi woyambitsa Pregame Fit, Dempsey Marks, ndizosavuta kuzigwiritsa ntchito. Koma musalole kuti kuphweka kwa masewerawa kukupusitseni-chifukwa ndi ntchito yochepa chabe, Maliko amakupangitsani kuti mukhale ndi thupi lonse, zomwe zimapangitsa kuti mtima wanu udulidwe.
7 - Ntchito Yomwe Mungadzipangire Yanu
Ngati mukufuna kusankha masewero anu m'malo molola wina akusankhirani inu, mungafune kukatenga sitima ya makadi. Ndi kudziwa bwino, mukhoza kutembenuza bolodi lililonse la makhadi kukhala wophunzitsa. Mugawire suti iliyonse masewera olimbitsa thupi, yikani timer, kenaka takhetsani khadi kuchokera pamphepete ndipo chitani ntchito yomwe munapatsidwa kwa khadi mumatengera chiwerengero cha kubwereza khadi likuyimira. Ndiyo njira yabwino kwambiri, koma ngati mukufuna zina zowonjezera, onani malingaliro opangira zosangalatsa apa .
8 - Ntchito Yodziletsa
Palibe nthawi ngati yamakono kuti muthamangire kudziletsa kwanu. Mapulogalamuwa a Krav Maga omwe amapangidwa ndi katswiri wodziletsa ndi wotetezeka, Jarrett Arthur, amapereka njira zosavuta komanso zosavuta kuti mumenyane ndi wovutitsa. Kuphatikizana, kusankhidwa molondola, nthawi yanu yomangamanga ikuyenerera ngati ntchito-zonse zomwe zimatseka ndi kukankha zingathe kupeza magazi akukupiza.