Kugwiritsa Ntchito Pulogalamu Yamakono Ponyani: Kugwiritsa Ntchito Njira Zopindulitsa

Chikoka Chopangira Chingwe Chimapereka Ntchito Yopambana Yabwino ndi Zida

Kuwongolera-kukoka ndizochita masewera olimbitsa thupi omwe amagwira ntchito zosiyanasiyana mosiyana ndi thupi. Zochita zolimbitsa thupi zimagwiritsa ntchito zingwe ziwiri zokhazikika pa chimango. Chimake chimakhala pakati pa chiuno ndi mapewa.

Zochita zolimbitsa thupi zenizeni zimaphatikizapo kupopera kosakanikirana ndi kukoka kwapakati panthawi imodzi. Ziri zofanana ndi chigamulo chowombera chimodzi. Ngati mwachitidwa moyenera, mutayendayenda ndi kumangiriza a abs, kukakamiza kukwera galimoto kungakhale ntchito yaikulu yopambana .

Gulu loyendetsa ntchito limayesetsa kugwiritsa ntchito chifuwa, triceps, quads, ndi deltoids, pamene kusuntha kumayendetsa kumbuyo, biceps, deltoids kumbuyo, trapezius ndi zizindikiro. Ng'ombezi zimalowa mkati, pamene zimagwiritsidwa ntchito kuti zikhale zolimba muzochita zonsezo.

Pezani zambiri zokhudza zokhudzana ndi kulemera kwa masewera olimbitsa thupi komanso zolemba zochitika ngati mukufunikira kudziwa zambiri zowunikira musanayambe kuchita masewera olimbitsa thupi.

1 - Ulendo wa Kugwiritsa Ntchito Pulogalamu ya Kugwiritsa Ntchito Pulasitiki

1. Sinthani kanyumba kabwino ka chingwe kuti muthe kumvetsetsa bwino dzanja la chingwe m'dzanja lililonse; imodzi kuchokera kumapeto onse a phokoso. Mudzayang'anizana ndi chitsogozo cha chingwe. Zingwezi ziyenera kukhala zochepa kuposa chiuno chokwanira.
2. Imani ndi mtolo umodzi kutsogolo kuti mukhale oyenera komanso osasunthika.
3. Kokani chingwe chimodzi pamene mukukankhira ndi chimzake pang'onopang'ono mofanana ndi kayendetsedwe kawiri kawiri.
4. Limbani mimba ndi kupuma nthawi zonse-pochita khama komanso pochira.
5. Mapewa ayenera kusinthasintha pang'ono ndipo mawondo ayenera kukhala ocheperapo pang'ono.

Kusiyanitsa kwa zochitikazi kumaphatikizapo kugwiritsa ntchito makina awiri ophatikizira makina, ndikusintha chingwe patsogolo panu, ndikusintha chingwecho kumbuyo kwanu. Izi zimapangitsa kuti ntchitoyi ichitike pambali ya oblique mmalo mwa mbali yopingasa.

2 - Mfundo Zowonjezera Zowonjezera Zowonjezera Chingwe

• Pali njira ziwiri zomwe zingagwiritsidwe ntchito pogwiritsa ntchito chingwe. Mukhoza kuchita masewera olimbitsa thupi ngati thupi lopangira zolemera ndi zochepa zochepa, kapena mungagwiritse ntchito zolemetsa zowonjezera kuti musamaphunzitse mphamvu, pangotsala pang'ono kumapeto kwa kayendetsedwe kamodzi kokha kapena mutabwereza katatu, mwachitsanzo .
• Pambuyo pa seti imodzi kapena awiri muyenera kutsogoloza mmiyendo ndi mkono kuphatikizapo kutsogolera njira yanu, kuyang'anizana ndi chingwe chaching'ono kuchokera pa yomwe munayambira ndi kuyika mwendo wina kutsogolo. Izi zidzakupatsani ubwino wabwino wa kutomasulira.
• Ngati mulibe mwayi wopanga masewera ojambula masewera, mukhoza kupanga zipangizo zomwe zimagwiritsidwa ntchito mofanana ndi makina osakanikirana komanso mipando yowonjezera - koma onetsetsani kuti mfundo zolimbitsa thupi zili zolimba.