Kukula kwa Thupi lakumunsi - Kuchokera pa Kuyamba kwa Zochitika Zapamwamba

by Paige Waehner

Momwe Mungapitirire Kuchokera pa Kuyambira pa Zochita Zapamwamba

Kupita patsogolo kwa thupi kumapeto kwa thupi kumasonyeza zitsanzo za momwe mungapititsire kuchokera kumayambiriro a masewera olimbitsa thupi kupita patsogolo.

Mudzadziŵa kuti mwakonzeka kupita patsogolo pazomwe mukuchita mutadziwa kusunthira ndipo mungathe kupanga maselo 2-3 mpaka 16 pochita mawonekedwe abwino. Gwiritsani ntchito mawonekedwe abwino ndikuwone dokotala ngati muli ndi kuvulala kapena matenda.

Limbikitsani Thupi Lanu Lapansi

Pali njira zambiri zomwe mungagwiritsire ntchito tchatiyi kuti mupange thupi lanu la pansi:

Zosankha 1 : Sankhani ndondomeko yowonjezera imodzi pambuyo pa njira ina yoyendetsa maulendo 8-16, kubwereza gawolo 1-3.
Zosankha 2 : Sankhani ndondomeko ndikuchita masewera olimbitsa thupi kuti muwonetsere maselo owongoka, 1-3 maselo khumi ndi awiri ndi 16 ndi masekondi 30-60 a mpumulo pakati.
Zosankha 3 : Sakanizani ndi kumatsana kuchokera ku zigawo zingapo - mwachitsanzo, masewera a mpira, amathandizira mapapu, zowononga zakufa, etc.-

Woyamba	Okhazikika	Zapamwamba
Chachikulu Chachikulu Kwa oyamba kumene, tcheyamani kapena kuthandiza squat ndi malo abwino oti muyambe mukamagwiritsa ntchito masewera. Tengani mapazi pa chiuno mutalikirana ndi kumenyana, mutenge mchiuno mutasunga molunjika ndipo abs mukugwira ntchito.	Ball Squat Mpira ukhoza kuwonjezera chithandizo chambuyo, komabe chikhoza kuwonjezera mphamvu chifukwa chimakupatsani kugwa pansi. Pitirizani kulemera kwa zidendene ndikugwiritsira ntchito zolemera kwambiri.	Dumbbell / Barbell Squat Tengani mpirawo ndi kuwonjezera zolemetsa zolemera ndipo tsopano mugwiritse ntchito mphamvu yanu ndi minofu kuti musunge mawonekedwe abwino.
Maungulo Othandizidwa Maungulo ndi olimbitsa thupi koma olimbitsa thupi chifukwa amagwira ntchito minofu yambiri. Mapapu othandizidwa amakulolani kuti mugwire pamtambo kuti mukhale osamala pamene mukulumikiza. Onetsetsani kuti muzitha kumangogwira pansi osati kutsogolo, zomwe zingagwedeze mawondo.	Maungulo Okhazikika Mtundu wapamwamba kwambiriwu umatengera mpando kutali, kukukakamizani kuti mugwiritse ntchito minofu yanu kuti mukhale osamala pamene mukulumikiza. Kuwonjezera zolemera kudzawonjezera mphamvu.	Padziko Lunges Zotsatira zomwe mukupitazi ndizomwe zikuchitika padziko lonse. Tsopano mukupita kumbuyo, kumenyera kumbali ndiyeno kumbuyo kumbuyo, kugunda minofu iliyonse m'munsimu. Onjezerani zinthu zolemera kwambiri.
Hip Hinge Zowonongeka nthawi zambiri zimakhala zovuta kudziwa, chifukwa chake ndimakonda mchiuno. Gwiritsani ntchito broomstick ndi kuigwiritsa ntchito ndi mutu wanu ndikuchepetsanso mmbuyo pamene mutangoyamba kutsogolo, mawondo amangokhala nthawi yonse.	Kukhumudwitsa Kwambiri Ngati mwakonza mchiuno, kuwonjezera zolemera ndizotsatira zotsatira, zomwe zidzakutsutsani pachimake, komanso zogwedeza zanu, zowonongeka ndi kumbuyo.	Imfa Yomwe Imakhala Yosauka Kutenga phazi limodzi kumbuyo kwanu ndi kusunga kulemera kwanu pamlendo wakutsogolo kumapangitsa kuti ntchitoyi ikhale yovuta kwambiri. Nthawi iliyonse mukamachita chinachake pa mwendo umodzi mmalo mwa awiri muwonjezerapo mphamvu.
Leg Lifts Mkwendo wotsogola ndizochita masewera olimbitsa thupi omwe amawunikira. Zimasonyezedwa pano pa mpira ndipo zikhoza kuchitidwa pansi.	Kuyimira Mwala Kumapatsa Kuimirira mwendo wamakono ndi kovuta chifukwa mumagwiritsa ntchito minofu kuti musamalire thupi lanu. Onjezerani mwamphamvu pogwiritsa ntchito miyendo ya manja.	Bent Over Ball Kukula Bukuli ndilovuta kwambiri chifukwa mpirawo umaphatikizapo kusakhazikika. Sungani malo okhala m'chiuno muyendetsedwe.
Lembani Pakati Pomwe Panikizani Kusunthira uku kuli kale kovuta kwambiri, kutenga mpira ndi kuwatsitsa, kumasula pafupi theka. Ngati izi ziri zovuta, sungani miyendo pansi ndikutsamira pamakutu anu.	Sewani ndi Finyani Tsopano tapititsa mpirawo ndikuwusintha pang'ono, kupanga mpira kukhala mankhwala ndi kuwuphatikiza mu squat, kupanga izi kukhala zovuta kwambiri.	Nkhumba Yoyamba Yam'mimba Imatuluka Izi zimakhala kusuntha pamodzi mukangowonjezera squat ku kusakaniza, kupanga izi kukhala thupi labwino kwambiri lomwe limagwiritsa ntchito minofu yambiri. Gulu lakumenyana likuwonjezera mphamvu.
Luso Loyesera Ngati mulibe makina osindikizira mwendo, ichi ndi chimodzi chimene mungathe kuchita kunyumba pogwiritsa ntchito gulu lolemera kapena chubu. Ingogwirani chingwe ndikukankhira mwendo kumtunda ndi kunja.	Leg Press on Ball Mwa kusunthira pa mpira mumayambanso kusasunthika pa kusuntha, kotero tsopano mumagwiritsa ntchito magulu angapo a minofu mukamagwira ntchito. Gwiritsani ntchito zidendene m'malo mwazendo.	One-Legged Ball Press Pogwiritsa ntchito mwendo umodzi, mumakhala ndi vuto lalikulu. Ichi ndi kusunthira patsogolo, kotero samalani ndi kuika manja anu pansi, ngati pakufunikira.

Limbikitsani Thupi Lanu Lapansi

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