Mmene Mungachitire Pachilumba cha Lat

Kuchita Zochita Kubwezeretsa ndi Zida

Zochita zowonongeka zimagwirira ntchito pamalo osungirako ntchito ndi kukana kusinthasintha, kawirikawiri mbale. Pamene mukukhala ndi mapewa anu mutetezedwa pansi pa chiwindi cha ntchafu, mumakoka chotsekera chotsika kumbali yachitsulo ndikusindikiza kubwereza kamodzi.

Zochita zowonongeka pamtunda zimagwiritsa ntchito minofu yam'mbuyo, makamaka latissimus dorsi kapena "lats," minofu yomwe ili pansi pa ziphuphu ndi kufalikira kumbuyo ndi kumbuyo. Pogwiritsa ntchito minofu ya kumbuyo ndi zochitikazi, minofu ina ngati biceps imatha kupuma kuti asatope mphuno zisawonongeke bwino.

Kuwombera kwina kungagwiritsidwe ntchito: lonse, yopapatiza, pansi-kapena padzanja-mmanja kuti afotokoze magulu angapo a minofu. Peŵani kuchita zosiyana kumene galimoto imatulutsidwa pamutu. Izi zimapweteka ndipo zimakhoza kuvulaza mapewa.

Ngati mukusowa chitsogozo chapadera pa maphunziro a kulemera, chonde onani bukuli .

1 - Pulogalamu Yoyambira Pachiyambi

1. Khalani mosatetezeka pampando wokhala pansi, mapazi apansi pansi, ndipo muwone kutalika kwa bar.
2. Mungafunikire kusintha kusintha kwa msanawo pofupikitsa kapena kutambasula unyolo kapena chingwe chomwe chikuthandizira bar, kapena kutalika kwa mpando wanu. Pezani wophunzitsa masewero olimbitsa thupi kuti athandizidwe ndi izi ngati n'koyenera. Bhalali liyenera kukhala pamtunda kuti manja anu otambasula akhoza kumvetsetsa bwino popanda kuti mutulukire pampando.
3. Sinthani padji lapondo kuti mapewa apamwamba alowe pansi. Izi zidzakuthandizani mukamagwiritsa ntchito khama.
4. Poyambirira, gwiritsani ntchito chipikacho molimba mtima (monga momwe chikusonyezedwera) ndikumangirira, kumangiriza. Zina ndi malo ena amatha.

2 - Ntchito Yochita Zozizwitsa

1. Kuchokera pa malo oyamba, kwezani mpiringidzo mpaka utali wa msinkhu. Sungani malo anu apamwamba ngakhale kuti kusunthira kumbuyo kuti mukalowetse bar ndi koyenera. Onetsetsani kuti mawonekedwe anu sakugwira ntchito yokopa bar. Sungani mapazi anu pansi ndikuyesera kuti musabwerere kumbuyo.
2. Finyani mapewa a mapewa palimodzi ndikukhala ndi mapewa aakulu.
3. Kuchokera pansi, lolani bar kuti abwerere ku malo oyamba pamene akuyendetsa kukwera kwake pang'ono. Musangozisiya kuti ziwonongeke muzipangizo zolemera.
4. Pitirizani mpaka mutsirizitsa makwereza 8 mpaka 12 muyikidwa. Kupumula, ndiye pitirizani kukwaniritsa pulogalamu yanu yopanga.

3 - Mfundo zofunikira

1. Nsonga yapakati ndi zowonongeka zimagwira ntchito kumbuyo ndi kumbuyo kwake, pamene kugwirana kwakukulu kumapangitsa minofu yambiri kumbuyo ndi kugwedeza mwamphamvu kumatsindika minofu ya mfuti.
2. Mzere wokhotakhota wokhotakhota uli pafupi ndi kutalika, kawirikawiri umaimirira, umagunda triceps kumbuyo kwa mikono yakumwamba.
3. Kutembenuzira kugwiritsidwa ntchito mosokonezeka ndi zikopa zomwe zikuyang'anitsitsa, kumapanganso ntchito yambiri mu biceps kutsogolo kwa dzanja lakumwamba ndi malo alionse pamtunda, pakati kapena pafupi.
4. Kuwombera kumbuyo kwa khosi sikunakonzedwe chifukwa cha chitetezo chokhudzana ndi kusinthasintha kwa mapewa ndi mapepala ndipo zingatheke kugwirana msana ndi bar.