Kulimbitsa Kumbuyo Kwa Maonekedwe Oyenera
Zochita masewera olimbitsa thupi zimapangitsa kuti musamawonongeke , komanso kumbuyo kwanu ndi kumbuyo kwanu. Ndizochita masewera olimbikitsa kulimbikitsa kumbuyo kwa msana wanu , kuzipangitsa kukhala omasuka, koma ngati mutachita bwino. Zochita za m'mawa abwino ndizochita masewera olimbitsa thupi pogwiritsira ntchito kuyendetsa ndipo ndi kwa iwo omwe ali pamsinkhu wophunzitsira ndi zodziwa.
Zida Zofunikira
Zojambulazo zimagwira ntchito bwino kwambiri ndi mabulosi osakaniza komanso osati ndi dumbbells monga momwe mungaone nthawi zina. Yambani ndi zolemera zoyezera kapena mabulosi opanda kanthu ndi kuwonjezera kulemera pa nthawi pamene mukupita patsogolo. Nsapato zokhazikika ndi maulendo akulimbikitsanso.
Misampha Yotchulidwa
Mitengoyi ndi yaikulu kwambiri, ndi gluteus maximus ndi adductor magnus monga synergists ndi erector spinae monga stabilizer. Zobvomerezeka ndi rectus abdominis zimakhala ngati zotsutsana.
Zisamaliro za Mmawa Wabwino
Kuchita masewera olimbitsa thupi kumafuna chidwi chenicheni kuti chipewe kuvulaza kumbuyo kwanu. Maonekedwe abwino ndi kuphedwa ndizofunika kuti chitetezo cha kulemera kuchitetezo muzochita zilizonse, koma kumbuyo kwanu kumakhala kovulazidwa ngati kuchita masewera olimbitsa thupi kumachitika molakwika kapena ndi kulemera kwakukulu.
Khalani ndi chidwi kwambiri ndi zomwe mungakwanitse, ndipo musapite msanga mofulumira kuti mukhale wolemera ngati mukuphunzitsa.
Kwa oyamba kumene, yambani ndi mabulosi opanda kanthu kuti mugwiritse ntchito mawonekedwe abwino.
Kodi Mungatani Kuti Muzichita Zochita Zabwino Mmawa?
- Ikani mabulosi oyenera kulemera pa mapewa anu. Bhalalo liyenera kupuma pa misampha ya trapezius ya kumtunda kumalo a mapewa. Yambani ndi kulemera kochepa mpaka mutadziwa bwino ntchitoyi.
- Ikani mapazi anu paphewa padera.
- Limbani mimba zanu ndikumakumbukira kupuma mokhazikika-pochita khama komanso pochira.
- Bendani m'chiuno mpaka minofu yopita kumbuyo kwa ntchafu isayambe kuchepetsa kuyenda kwanu. Pewani pang'ono kuti muwathandize, koma osati kuti muzimva ululu kapena kusokonezeka. Sungani kumbuyo molunjika. Mabondo amatha kugugulira pang'ono kuti athetse mavuto awo koma osadula. Zonsezi zili m'chiuno.
- Pitirizani kuwongoka mozungulira ndi nsanja yolimba kumbuyo kwanu monga momwe mungakhalire mutakwera pansi. Sungani mutu wanu ndi chifuwa. Musayese kumbuyo kwanu.
- Bwererani ku malo oyamba.
Momwe mungathere pochita masewerowa zimadalira kuti mumasinthasintha pamtunda wa minofu yamtunduwu kuphatikizapo hamstrings, gluteals (butt) ndi kumbuyo.
Musati musokoneze zochitikazi mopitirira malire anu omwe muli nawo. Monga mwambo wochenjeza, Bruce Lee yemwe anali ndi masewera a karate kamodzi anadzivulaza yekha pakuchita bwino m'mawa kwambiri ndi kulemetsa kwambiri komanso kutentha.
Pezani zambiri zokhudza zofunikira za kulemera ngati mukufuna zolemba zam'mbuyo musanayese zochitikazi.