Kutambasula thupi lonse kumakupangitsani kupyolera mu zosavuta, kumasuka kumayenda kutambasula hamstrings, quads, ng'ombe, kumbuyo, chifuwa ndi manja. Kukhazikika ndi kofunikira kuti tikhalebe oyenera, osasamala komanso ogwira ntchito. Ndi gawo la mapulogalamu olimbitsa thupi kuti thupi lanu lisamagwire ntchito mukamakula. Ndichitanso ntchito yotsitsimula kuti muzichita masiku anu opuma.
Zisamaliro za Njira Yowonongekayi
Onani dokotala wanu ngati muli ndi matenda, matenda kapena kuvulala. N'zosakayikitsa kuti adokotala adzakukondani, koma akhoza kudziwa zosintha zomwe mukufunikira kuti mukhale ndi vuto lanu.
Onetsetsani kuti muwone mfundo zoyenera zokhudzana ndi kutambasula kuti muchite bwino komanso molondola.
Zida Zofunikira pa Ntchitoyi Yowonongeka
Chizoloŵezi chotambasulachi chimafuna mpando, masewera olimbitsa thupi kapena benchi. Mudzachita zambiri mwazigawozi. Mukhoza kuchita izi pakhomo kapena ku masewera olimbitsa thupi.
Mmene Mungagwiritsire Ntchito Thupi Lonse la Okalamba
- Yambani ndi mphindi 5-10 yotentha ya cardio (monga kuyenda m'malo, ndi zina)
- Gwirani chingwe chilichonse kwa masekondi 10-30 ndikubwereza katatu kapena katatu.
- Gwiritsani ntchito maselo oterewa musanayambe kugwira ntchito kapena minofu itakhala yotentha kuchokera kusambira kapena kusamba
- Kuti mupeze zotsatira zabwino, yambani kutsogolera maphunziro a cardio ndi mphamvu.
1 - Chiyankhulo cha Quad
Chitani zotsatirazi poima kapena kugona pansi. Kugwira pa khoma kapena mpando wothandizira, kugwadira bondo limodzi, kubweretsa phazi mmbuyo mwanu kumbuyo kwanu. Gwirani pa phazi kapena pamphuno ndi dzanja lanu ndipo mulozere bondo pansi kuti muzimva kutsogolo kutsogolo kwa ntchafu yanu. Bwerezani kumbali inayo.
2 - Kumangirira Hamstring
Khalani pa benchi kapena pa mpando ndi mpando wina kudutsa ndi inu. Tambani mwendo umodzi, wong'onong'ono, ndi phazi lina pansi. Pewani msana wanu molunjika komanso osagwiritsidwa ntchito ndikugwedezeka kuchokera m'chiuno mpaka mutayang'anitsitsa bwino kumbuyo kwa mwendo wanu. Ngati mwapatsidwa chikhomo, funsani dokotala musanachite izi.
3 - Ng'ombe Yongolani
Imani ndi dzanja pa khoma kuti muthandizidwe pazomwe mukugawanika - mwendo umodzi kutsogolo ndi mwendo umodzi kumbuyo. Gwiritsani ntchito chidendene kumbuyo ndikudalira thupi mpaka mutamva bwino. Bwerezani kumbali inayo.
4 - Bwererani kumbuyo
Ikani manja anu patsogolo panu ndikuzungulira kumbuyo kwanu, ndikukankhira manja anu kutali ndi thupi lanu kuti mumveke kumbuyo kwanu.
5 - Kutsekedwa kwa Torso
Khalani kapena kuimirira, gwirani manja anu molunjika pamwamba, mitengo ya kanjedza yomwe ikuyang'ana padenga. Pepani pang'ono mpaka kumanja kumanja mpaka mutakhala pansi. Sintha mbali ndi kubwereza.
6 - Triceps Tambasulani
Bendani kumbali ya kumanzere kumbuyo kwa mutu wanu ndikugwiritsira ntchito dzanja lamanja kuti mutenge bwino mbali ya kumanzere kupitirira mpaka mutamva kuti mutambasula kumbuyo kwa mkono wanu. Sintha mbali ndi kubwereza.
7 - Chifuwa Chingwe
Ikani manja anu kumbuyo kwanu ndipo mwapang'onopang'ono muwongole manja, ndikuwanyamulira pang'ono mpaka mutamvekanso pachifuwa ndi mapewa.