Chinthu chachikulu chowonjezera kuwonjezera maphunziro kuntchito yanu yochita masewera olimbitsa thupi ndikuti mukhoza kumanga mphamvu komanso kupirira mofulumira. Yesani ndondomeko ya mphindi 20 mpaka 30 yomwe imasakanikirana ndikugwirizana ndi zosankha zamakono. Yambani ndi kutentha kwa mphindi zisanu ndikupita mufupipafupi . Nthawi iliyonse ikhoza kutha kwa masekondi 30 mpaka mphindi ziwiri, ndi mphindi yokhala yosavuta kuyenda pakati pa reps. Pitani kwa mphindi pafupifupi 20 ndikuzizira. Ndiwopewera mwamsanga ndi ogwira mtima . Ngati ndinu watsopano ku maphunziro apamwamba, werengani za Kuyimitsa Maphunziro Otetezera musanapite kunja.
Kudumpha Mbanda
Pezani chingwe chodumpha ndipo muli ndi njira yosavuta, yopindulitsa kwambiri yowonjezerapo nthawi yopambana yophunzitsa ntchito yanu. Kuchita bwino, kulumpha chingwe kumapangitsa kuti thupi likhale lolimba, likhale labwino, luso, ndi mphamvu. Kodi mwamuna wosakwatira akudumpha kwa mphindi imodzi kapena ziwiri, ndipo mumamva kutentha pamene mutentha zina zotere?
Masewera Othamanga
Masitepe othamanga amapereka nthawi yopambana yopuma popanda nthawi yochuluka kapena zipangizo. Masitepe akuthamanga amapindula mtima ngati ofunika ndipo ndi njira yabwino yopangira mphamvu ya sprint . Pezani masitepe ndipo mwasankha.
Mabomba
Mabomba akupanga kubwerera. Zochita zovuta izi, zosavuta zimagwira ntchito mwamsanga thupi lonse ndi mtima. Yambani poima wamtali, kenako gwirani pansi ndikuyika manja anu pansi pamaso panu. Bwererani mofulumira mapazi anu ku malo okankhira mmwamba. Pamene muli pano, mukhoza kuchita zovuta ngati mukufuna kuchita masewera olimbitsa thupi, kapena muthamangitsanso mapazi anu, muthamangire mmwamba ndikubwereza. Onani kanema kameneka kuti mudziwe momwe mungachitire bwino.
Zambiri
Kusuta kwa Sprints
Kupuma kwapadera ndizomwe zimagwiritsidwa ntchito ndi othamanga omwe amasewera masewera olimbitsa thupi monga mpira, hockey, basketball, ndi tenisi. Kuti mupange shuttle sprints, ingopangitsani zikwangwani ziwiri zapafupi. Sprint kuchokera pa chizindikiro chimodzi kupita kumbuyo ndi kumbuyo. Ndicho kubwereza kamodzi. Yesani ma sprints 10 panthawi. Mukhoza kuyendetsa sprints patsogolo, kutsogolo ndi kumbuyo kapena kumbali.
Kupota
Gwiritsani ntchito gulu la spin ndipo mwinamwake mungapange nthawi yayitali. Koma mungagwiritse ntchito wophunzitsa wanu kunyumba kapena kupita ku gulu lamasewera pa maola ochepa ndipo pangani nthawi yanu yopuma . Gwirizaninso ndi njinga ndi zochitika zina zolimbitsa thupi ndipo ntchito yopuma imatha. Kugwiritsa ntchito njinga yamoto kapena yopota ndi imodzi mwa mitundu yotchuka kwambiri ya zochitika zapakhomo zomwe zimapangitsa kuti thupi likhale lopweteka kwambiri, komanso limapanga mphamvu ndi chipiriro.
Tuck Jumps
Kuthamanga tuck ndi maola ophweka omwe amathandiza kukhala ndi mphamvu komanso mphamvu. Yambani ndi mapazi anu paphewa ndi maondo atakwera pang'ono. Sungani pansi ndipo muthamange mwamphamvu mwakachetechete, mutapanga mawondo anu kumbali yanu pachimake. Yesetsani kuti mupite mofatsa, kumira kuti mutenge zotsatirazo ndi kubwereza kulumpha kwotsatira.
Kokani Ups
Kuchita masewero olimbitsa thupi kumafuna zida zoyambirira, kapena zowonjezera (kupita ku malo osewera kapena kutengera nthambi yolimba ya mtengo wotsimanga), koma ndi njira yabwino, yophweka yokha mphamvu yapamwamba ya thupi.
Zokankhakankha
Zosavuta, thupi lonse lochita masewera olimbitsa thupi lomwe limamanga thupi lapamwamba ndi mphamvu zakuya yesetsani kuyesera. Pochita pang'onopang'ono, ntchitoyi imagwiritsa ntchito minofu m'chifuwa, mapewa, triceps, back, abs ndi m'chiuno.
Kuyenda Lunge ndi Zolemera
Onjezerani mapapu oyendayenda ndipo mudzamanga chipiriro, mphamvu, ndi kuchepetsa. Zochita izi zimapindulitsa kwambiri pafupifupi mtundu uliwonse wa wothamanga. Ngati mutakhala ndi mutu wolemera pamene mukuyenda bwino mumamva zovuta, yambani kugwira mwansanga kapena mabulosi opanda kanthu mpaka mutakhala bwino.
V-Khalani Mimba Yochita Zachiberekero
Malizitsani chizoloŵezi chanu ndi ntchito ya miniti kapena awiri ndikuitcha zabwino. V-sit ndi zovuta zolimbitsa thupi zomwe zimayambitsa rectus abdominis, zofuna zakunja, ndi zoletsedwa mkati. Ntchitoyi imaphatikizapo kuthandizira.