Kodi Mungatani Kuti Muzitha Kuchita Zambiri?
Ngati mutangopanga masewero olimbitsa thupi kuti muthandize mphamvu ya minofu, mpweya, mphamvu, ndi mphamvu zazikulu zingakhale zovuta kuti musasankhe masewero olimbitsa thupi. Kukongola ndi kuphweka kwa squat lonse kumanyalanyazidwa ndi kuchita masewera olimbitsa thupi, koma othamanga ambiri ndi apulaneti amatha kugwiritsa ntchito squat ngati maziko a pulogalamu yolemetsa yolemera kwambiri.
Mfumu iyi ya zochitika zonse zolimbitsa thupi imatenga malangizo ndi kuyesera kumvetsetsa. Masewera odzaza mosagwidwa bwino angapangitse kuvulala kotero ndikofunikira kuti mudziwe momwe mungachitire squat bwinobwino. Phunziro limodzi ndi wophunzitsi waumwini kapena wothamanga akhoza kukuthandizani kukhala ndi chidziwitso ndi chidaliro pamene mukuchita masewerawa. Tikulimbikitsanso kuti muwone dokotala musanayambe ntchito yatsopano yolimbitsa thupi.
Pano pali ndondomeko yowonongeka ndi kuyendetsa ntchito yonse ya masewera olimbitsa thupi.
Gwiritsani ntchito ndalama zochepa
Kugwiritsa ntchito masewera olimbitsa thupi kumathandiza kuti chitetezo cha masewera olimbitsa thupi chikhale bwino. Ili ndi khola yowona kuti igwire bar ngati simungathe kuimirira. Ikani zotetezera nsonga zochepa kwambiri kuti muthe kukwanitsa kupuma mokwanira koma kuti muteteze kuwonongeka kwathunthu kwa kulemera kwa thupi lanu muyenera kuphonya kukweza.
Kupanga Manja
Ikani manja anu mofanana pa bar kuti muteteze bar omwe mutangotuluka m'kati.
Gwirani chipikacho ndi kutseka mpaka mutadziwika mokwanira ndi galasi kuti mupite kumalo omasuka.
Ndi manja anu pamalo abwino, muyenera kuyang'ana pakati pa bar. Bakha pansi pa barolo akusunga manja anu mmalo.
Malo a Bar
Pali malo awiri omwe amagwiritsidwa ntchito popanga bar.
- Chipinda chapamwamba: Chombocho chimakhala pamwamba pazomwe zimakhala pansi pamtunda; manja amangopitirira kupitirira mikono.
- Khola laling'ono: Malo ogwiritsira ntchito mipiringidzo amakhala pamtunda wachitsulo cha trapezius ndi chigawo chotsatira chamtunda; manja pang'ono kupitirira kukula kwa mapewa. Izi zimatengera nthawi yaitali kuti ziphunzire koma ziri bwino pamapeto pomwe zimapereka luso labwino; kugwira galasi ndipo imachepetsa mphindi yakukweza. Zonsezi zimathandiza kuti apereke katundu wapamwamba pa bar.
Mwamba Wokweza
Lamba silofunika kwa anthu ambiri. Ngati mutadalira lamba mumalephera kukhazikitsa maziko olimba omwe akufunikira kuti muthe kukweza cholemeracho poyamba. Ndi bwino kukweza bwino zomwe mumayambitsa poyamba ndikugwiritsanso ntchito minofu imeneyi kusiyana ndi kuwalimbikitsa pogwiritsa ntchito mapulogalamu oyambirira.
Mng'oma Wamutu
Kuyang'ana mmwamba pafupi makilomita khumi kapena makumi awiri-digita patsogolo panu kudzasunga mutu wanu molumikizana molondola kuti muthe kukweza mosalekeza.
Bwerezani Positioning
Pewani msana wanu mopanda ndale. Pewani kumbuyo kumbuyo.
Kupita Patsogolo - Kutuluka
Lembani zitsulozo ndi miyendo yanu osati mwa kubwezera kumbuyo kwanu.
Tengani kamodzi kakang'ono kumbuyo kubwereranso ndi kachiwiri kakang'ono ndi phazi lina. Gwirizanitsani mapazi anu pang'ono kupatula kupatula mbali.
Kupita Patsogolo - Kutuluka
Pogwiritsa ntchito mapazi anu mofanana, panizani kwambiri. Kutsika kumayamba ndi mchiuno mwako kusunthira mmbuyo, osati ndi mawondo akugwa. Kulimbikitsana m'chuuno kumapangitsa kuti thupi ligwe pansi pamene limasunga miyendo ya m'munsi mu ubale weniweni pansi. Zimatithandizanso kuti mukhale ndi mphuno yamphamvu yamapiko komanso zowonjezereka panthawiyi. Panopa muli ndi mphamvu zothandizira kuti musamalize ntchitoyi.
Yesetsani izi poima pakhomo ndikugwira pakhomo ndi manja onse awiri. Bwererani kumbuyo phazi limodzi kutali kutali ndi khomo pamene mukugwiritsabe. Onetsetsani kuti mubwerere kumapazi anu, tsopano mugwetseni matako anu pansi. Ngati mutsegula pakhomo, mudzagwa chammbuyo, koma zindikirani kuti miyendo yanu yaying'ono imakhala yofanana ndi pansi. Uwu ndi malo abwino kwambiri ozungulira pansi.
Kupita Patsogolo - The Bottom
Kamodzi pansi pa kukwera, yambani kusunthira mmwamba mwa kuyamba kukankhira pa bar ndi manja anu panthawi imodzimodziyo kutambasula chifuwa chanu ndi mutu wanu. Kuchita izi kumatsutsana ndi kukula kwa barolo pamene mukuyandikira pansi.
Kupititsa patsogolo - Kukwera
Bhala tsopano likusuntha ndipo mukufuna kuika kulemera kwake pakati pakati pa phazi, osati kumapazi. Limbikitsani mpiringidzo monsemo mpaka mutha kufika pamapeto pomwe iyenera kuimitsidwa, mwachitsanzo, pamapeto pamapeto. Pitirizani kuyendetsa bhala nthawi zonse.
Bwererani ku Rack
Tengani masitepe awiri mpaka atatu kubowola. Onetsetsani kuti muyike mipiringidzo musanayambe kupita.
Kuchita masewerawa molondola kumathandiza kuti minofu yanu, mphamvu zanu ndi mphamvu zanu zikhale bwino komanso ndi imodzi mwazimene mungathe kuchita.
Kuchokera
Danny M. O'Dell, MA CSCS * D, mwini wake wa Explosively Fit, Nine Mile Falls, WA.