Kusintha Kwambiri
Kupasuka kumangokhalira kusinthasintha kwakukulu komwe kumawonjezera kuvuta kwambiri poika mapazi anu apamwamba kusiyana ndi manja anu. Kusintha kutalika kwa bench kukuthandizani kuti musinthe momwe mukugwiritsira ntchito pogwiritsa ntchito kulemera kwanu.
Kutha kwakha kulimbikitsidwa ndi masewera olimbitsa thupi apamwamba omwe amayenera minofu ya chifuwa, mapewa, mmbuyo, ndi mikono.
Kuonjezerapo, kukhala ndi udindo wolimba wa thupi kumafuna mphamvu ndi kukhazikika kwabwino pamtima, miyendo, ndi kumbuyo. Kuonjezera zochitikazi kuntchito yanu yapamwamba yophunzitsira mphamvu ndi njira yabwino yokonzekera, kuphatikizapo, simukusowa zipangizo zambiri. Zonse zomwe mukusowa ndi benchi, sitepe, kupopera, mpando wolimba kapena chinthu china cholimba chomwe mungathe kupumitsa mapazi anu omwe amakupatsani inu kulemera pang'ono pamene mukuchita kukakamizika.
Kukwezetsa mapazi anu pang'ono kusintha kayendetsedwe ka kayendetsedwe, kupereka zosiyana pang'ono kuyenda. Kusintha kwakukulu uku kumagwira ntchito minofu m'njira yatsopano. Kutha kwakha kulimbikitsidwa ndi imodzi mwa njira zosiyanasiyana zomwe mungasinthire kukankha, kotero pitirizani kuwonjezera pa ntchito yanu kamodzi pa sabata kapena choncho?
Musanayambe kugwedezeka, ndibwino kuti muchite zinthu zisanu zokhazokha ndi njira zoyenera komanso kuyenda bwino.
Ngati muli ndi vuto lokhala ndi mgwirizano wabwino wa thupi, musayambe kukomoka. Pitirizani kugwira ntchito mpaka mutha kuchita pafupifupi 20 zokhazokha zofunikira. Ndiye ndinu okonzeka kuthana ndi chikhalidwe chochepa. Ngati sichoncho, ganizirani kutenga pulogalamuyi ndikupeza momwe mphamvu yanu yapamwamba ikuyendera.
Kenaka onani ndondomeko izi zomwe zingakupangitse kuti kuchepa kwanu kukulepheretseni kuti pakhale ndondomeko yoyenera komanso yotetezeka.
Mmene Mungapangire Kutaya Kusinthana
- Kutentha . Chitani zochepa (5-10) zomwe zimapangitsa kuti zikhale zosavuta komanso zowonongeka kuti zitsitsimutse mapewa ndi zitsulo ndikuyendetsa bwino.
- Sankhani kutalika kwa kuchepa . Izi zikhoza kukhala zocheperapo ndi inchi kapena ziwiri kapena kuposa mamita awiri. Kupita pamwamba kuposa zomwe zingathe kunyalanyaza mawonekedwe anu, samalani ngati mukufuna kukweza mapazi anu kumwamba kapena pamwamba.
- Yambani. Yambani pa manja anu ndi mawondo, ikani manja anu pansi, pafupi ndi phazi kapena pang'ono pang'ono. Samalani kuti musakhale nawo ochuluka kwambiri kapena mungathe kuchepetsa kuyenda kwanu pazinthu zabwino.
- Mosamala musunthire mapazi anu mwa kutambasula thupi lanu, ndi kukweza mapazi anu pa benchi, kapena sitepe, imodzi pa nthawi.
- Sinthani thupi lanu kuti likhale lolunjika kuti mapewa apinde kumapazi, popanda kugwedeza kapena kugwedeza m'chiuno.
- Onetsetsani manja anu ngati kuli koyenera , kuonetsetsa kuti zitsulo zanu zikuwonjezeka.
- Lembetsani chifuwa chanu pogwedeza zitsulo zanu . Pamene mukukhala ndi malo abwino, thupi lanu lizichepetsanso, muzitha kuchepetsa thupi lanu moyenda bwino.
- Yang'anani mmwamba pang'ono . Pamene mutsika pansi, muyenera kuyang'ana pang'ono kuti mulole kuyenda bwino ndikupewa kumangirira mphuno yanu, kapena pamphumi pamutu. Izo zimachitika, kotero yang'anani. Mukangokweza mutu wanu, mudzafuna kubwezera msana wanu koma musalimbane ndi mayesero. Kugwedeza msana wanu panthawiyi sizothandiza ndipo kungakuikeni kuti muvulaze.
- Bwererani ku malo oyambira. Mukatsikira mpaka momwe mungathere, ndipo pitirizani kukhala ndi mawonekedwe anu, bwererani kumayambiriro poyambetsa chifuwa chanu mpaka zitsulo zanu zili zolunjika, koma musatseke.
- Bwerezani mobwerezabwereza mobwerezabwereza monga momwe mungathere popanda kusokoneza fomu yanu . Pamene simungathe kumaliza kubwereza mobwerezabwereza, imani.
- Ngati ndi zophweka, onjezerani kutalika kwake . Ngati kuli kovuta kwambiri, kuchepetsa kutalika kapena kubwereranso kuzofunikira kufikira mutangomanga. Phunzirani momwe mungapititsire zambiri .
Kusokonezeka kwa mitsempha Panthawi ya kuchepa
Cholinga chachikulu cha pectoralis ndi ntchito yaikuluyi, koma kukula kwa benchi kumasintha kwambiri.
Beteli lapamwamba limagwira mutu wa clavicular wamkulu wa pectoralis, koma osati mutu wamuyaya wa pec wamkulu. Beteli laling'ono limayang'ana pa mutu wamuyaya wa pec wamkulu, koma limagwirizananso ndi mutu wa pec wamkulu monga synergist ndipo amathandiza ndi kayendetsedwe kake.
Minofu ina yothandizira yomwe ikugwira ntchito panthawi yomwe imachepa imaphatikizapo ndi anterior deltoid ndi triceps brachii.