Kodi Mungatani Kuti Muzichita Zochita Zambiri?

Mangani Mphamvu ndi Kumenya Mphamvu

Pamene zochitika zambiri mu bukhu lophunzitsira zolemera zimaphatikizapo kukweza kapena kusuntha zolemera kunja, zozizwitsa zina zimagwiritsa ntchito thupi lako lolemera . Kukwera ndi kusungunuka ndi zitsanzo zabwino za mtundu umenewu.

Kutukula kumafuna kuti mutenge thupi lanu mmwamba ndi mikono kuti chikho kapena khosi lanu likhale pafupi msinkhu ndi bar omwe manja anu akugwiritsani ntchito kukukoka.

Mukhoza kusunga kapamwamba (kukoka) kapena kugwedeza (chin up). Ophunzitsa ena amachititsa kuti awiriwo asamangidwe, ndi kugwiritsidwa ntchito mobisa.

1 - Kuyambira Position

1. Ikani pansi pa bar omwe mukuganiza kuti mugwiritse ntchito. Zina zamagetsi zimakhala ndi makina omwe amakulolani kuyika zovuta zomwe zingathetsere thupi lanuli kuti zikhale zosavuta kuchita izi.
2. Mtsuko wodula wodutsa nthawi zambiri umakhala pamtunda umene ukufuna kuti udumphire mmwamba ndikugwiritsira ntchito bar. Chitani ichi, musankhe mwina kunyamula kukweza kapena kukakamizika chin up grip.
3. Ngati mukufuna kugwiritsa ntchito zipangizo zothandizira , ikani manja anu pamakina osungirako musanayambe kukonza zolimbitsa thupi.
4. Tsopano mwakonzeka kuchita masewerowa. Kawirikawiri, gawo lapamwamba la zochitika limayambira mwamsanga mutatha kulandira bar.

2 - Kuthamanga Kwambiri

1. Mapazi anu ayenera kukhala pansi ngati mukugwiritsira ntchito ndondomeko yowakwera (yomwe ili pa zithunzi); Ngati mukugwiritsa ntchito makina olemera, mawondo anu ayenera kukhala papepala.
   
   Onetsetsani kuti pamene mukukwera kapena kumangirira (osati pamakina olemera), kudutsa miyendo ya pansi ndi kugwada pa mawondo kungakupatseni kuchuluka kwabwino kwa thupi komwe kumapatsa mphamvu kwambiri thupi lanu pamene mukuchita masewera olimbitsa thupi.
2. Dzisungeni nokha mpaka chinkhuni chanu chiri pafupi ndi msinkhu kapena pamwamba pa mzere wa manja anu pa bar. Kokani mipiringidzo imakhala ndi malo akuluakulu kapena ochepa.
3. Dzichepetseni nokha ndikuyambiranso kayendetsedwe popanda kugwira pansi.
4. Mukhoza kusinthasintha nthawi , kapena nthawi yotengedwa kuti mubwereze mobwerezabwereza. Kusunga pamwamba kapena pansi, kapena kusuntha pang'onopang'ono, kumawonjezera ntchito yomwe mukuchita.
5. Yambani ndi katatu kapena 4 kubwereza, kupumula, ndiyeno yesetsani kuchita zina. Pangani pa izi monga mphamvu zowonjezera.

3 - Mfundo zofunikira

• Chitsulocho chimagwiritsidwa ntchito kwambiri pambali ya biceps minofu ya kutsogolo kwa dzanja lakumwamba, pamene kugwedeza kwakukulu kumatsindika mitsempha ya kumbuyo komanso mikono.
• Zochita izi zingakhale zovuta pamapewa ndi minofu ngati zakhala zosavomerezeka, makamaka ndi zovuta. Ngati simukudziwa kapena mukuvutika, onetsetsani njira yopapatiza (onani chithunzi).
• Kumbukirani, mu ntchitoyi mukukweza thupi lanu lonse. Si ntchito yochepa chabe, ndipo ndibwino kuti mukhale ndi mphamvu yoyamba ndi makina othandizira musanayambe kugwira ntchito mwakhama ndi bar.