Mmene Mungagwiritsire Ntchito Bwino Lamulo Lomveka Pogwiritsa Ntchito Mpata Kokwanira

Mzere wodulidwa pa mndandanda wonyenga ukuwoneka kuti ndi umodzi wa machitidwe abwino kwambiri a zomangamanga kumbuyo komanso pamapewa. Zimagwira ntchito zonsezi bwino ndipo zakhala zikudziwika kuti zikhazikitse mphamvu zonse komanso zimamanga minofu. Komabe, munthu amafunika kudziŵa zolemetsa musanayambe kuchita masewera olimbitsa thupi.

Kumbuyo kwa wobwezeretsa kumakhala koyenera nthawi yonseyi. Kuchuluka kwa kulemera kwagwiritsidwa ntchito kwa mzere wodumphira ayenera kukhala wocheperapo mpaka mutatsimikiziranso kuti mumabwerera mwamphamvu kuti muzitha kulemera kwa zolemera.

Phunzirani zambiri zokhudza kuphunzitsa kulemera kwa masewera olimbitsa thupi ndi zolemba zochita masewera olimbitsa thupi ngati mukusowa zowonjezera zowonjezera zowonjezera musanayese mzere wodumpha.

Nazi zina zowonjezera zochitika zina .

1 - Malo Oyambira

1. Pofuna kuyendetsa bwino makina osindikizira a dumbbell, imani ndi miyendo pamtunda wapatali. Kawirikawiri, miyendo iyenera kukhala pambali paphewa padera. Gwirani chingwe chopanda pake m'manja, palu.
2. Pokhala ndi chitoliro m'dzanja lililonse, gwedezani, kumbuyo kumbuyo monga momwe mungakhalire wakufa kapena kugwa; Madigiri 45 ali pafupi.
3. Mofanana ndi miyendo, ziphuphu ziyenera kusungidwa pamtunda.

2 - Kuchita Zochita

1. Lembani mimba, sungani kumbuyo ndikukweza zolemera ndikuwongolera mozungulira.
2. Pamene mukukweza mmwamba, manja sayenera kupitirira mofanana ndi mapewa. Pang'ono kwambiri kuposa mapewa bwino. Pumirani mkati kuti muyambe. Kupuma kunja pa khama.
3. Pamene mukukweza, yesetsani kusunga ziwalozo kuti zisamapitirire kuyenda kapena kumbali.
4. Musagwedeze pansi ndikukweza pambuyo poyambira. Palibe kuyenda kwa miyendo kumachitika muzochita zonsezi.
5. Khalani ogulira mpaka nthawi zonse kubwereza kwatha.

3 - Mfundo zofunikira

• Mzere wodula pamutu ndi ntchito yopita patsogolo yomwe ili ndi mbiri yokonzanso minofu. Komabe, muyenera kuonetsetsa kuti muli ndi zochepa zomwe mumaphunzira mmbuyomu komanso zomwe munaphunzira kale poyesa kulemera kwa thupi musanawonjezerepo masewerowa pulogalamu yanu.
• Muyenera kubwezeretsa kumbuyo ndipo musapangidwe kumbali ndi mapewa ozungulira pazochitika zonsezi.
• Musagwiritse ntchito zolemera kupitirira mzere wa mapewa kapena kuponyera dzanja mopitirira mmwamba, pansi kapena kumbali.
• Muyenera kusunga mapepala apamtima pambali pang'onopang'ono.
• Musamanyamule zolemetsa zolemetsa ndi zolimbitsa thupizi pokhapokha mutakhala ndi chidziwitso ndikudalira mphamvu zanu, ziwalo zanu, ndi mmbuyo.
• Kumangirira mwathunthu kungakhale kovuta ndi zolemetsa zolemera, kapena, mawonekedwe osauka. Ngati kupweteka kapena kutupa kumachitika, lekani ntchitoyi.