Kuchita Zovuta Kwambiri Kumagwira Ntchito Pafupi ndi Muscle Wonse
Mng'oma wam'mwamba ndi kusiyana kwakukulu kwa chimango chachikulu chomwe chimagwira ntchito thupi lonse ndipo chimakhudza pafupifupi gulu lililonse la minofu. Pogwiritsa ntchito zilembo pamutu, mumapanga mphamvu zam'mwamba ndi zapansi, kuwonjezera mphamvu ndi kuyendetsa miyendo yanu, ndikupangitsani mphamvu zazikulu.
Mng'oma wam'mwamba sungangowonjezera mphamvu za quadriceps ndi gluteus , zimapangitsa kuti mukhale osamalitsa, kukhazikika, komanso kukhala ndi malo enieni .
Zochitazo zimatha kupanga magulu ambiri a minofu chifukwa zimafuna kuti munthu aziyendetsa pamtunda kupyola phazi, mawondo, nsapato, pamutu, ndi mapewa, ndiyeno nkutsitsimula mwamphamvu kulemera kwake poyendetsa kumalo oyambira.
Monga ntchito yolimbitsa thupi, imatha kudzipatula pazitsulo ndi kumtunda poika thupi loyendetsedwa pansi pa zolemetsa zowonjezera. Zimathandizanso kuti mapewa (omwe ali pamwamba ndi otsika trapezius) azikhala olimbikitsanso komanso amachititsa kuti minofu ikhale yayitali komanso yogwirizana kwambiri.
Mng'oma wam'mwamba ndi njira yabwino yothetsera vuto lanu pamene mukusunthira mbali yanu kuchoka ku mwendo umodzi kupita kumtsinje, monga momwe mungathere pamene mukuyenda, skiing, ndi njinga. Mimba ndi minofu zimapindula.
Mmene Mungagwiritsire Ntchito Lunge Pamwamba
Chifukwa chakuti pamutu wapamwamba pali kayendetsedwe kapamwamba ka plyometric , sichiyenera kuchitidwa mpaka mutatsiriza kutentha kapena kusuntha koyambirira, monga kupuma msanga kapangidwe kake kapena pulogalamu yowonongeka .
Ngakhale pambuyo pa kutentha, zochitikazo zimafuna kulamulira komanso pang'onopang'ono mpaka mutakhazikika komanso mosamala. Ikani pang'onopang'ono kwa kusintha kochepa koyamba. Kuyamba zochitika:
- Dulani mbale yolemetsa, bar, wolemera, kapu, kapena masewera olimbitsa thupi pamwamba pa mutu wanu ndi mapazi anu pambali paphewa pakhosi ndi mawondo ochepa pang'ono.
- Pitirizani kulemera kwachindunji molumikizana ndi mapewa ndipo mutenge pang'onopang'ono kuti mupite patsogolo.
- Onetsetsani kuti bondo lanu lapitirirabe patsogolo pa phazi lanu lakumbuyo osati patsogolo pawo.
- Limbikitsani chidendene chanu kutsogolo ndikubwerera ku malo oyamba.
- Gwiritsani ntchito kayendetsedwe kameneka mpaka kawiri kubwereza mwendo umodzi ndikusintha kwa wina.
Yesetsani kukhalabe angwiro nthawi zonse. Sungani mutu wanu, maso anu kutsogolo, chifuwa chanu chapamwamba, ndi msana wanu wokhazikika. Musagwedeze mapepala anu kapena musalole kuti maziko anu amveke panthawiyi. Musalole chidendene cha phazi lanu kutsogolo chichoke pansi.
Kusiyana
Ngati ndinu watsopano kumalo osungirako katundu, yambani kukhala otsika kapena osakhala ndi zolemetsa mpaka mutakhala ndi chizoloŵezi chokhala ndi mawonekedwe abwino. Mukhozanso kuyesa buledi kapena mpira wotetezeka . Lonjezerani kulemera kokha mukamadziwa kayendetsedwe kake.
Ngati simungathe kumaliza maulendo 10 ndi mawonekedwe ndi machitidwe abwino, yesetsani kukondweretsa ndi kuchepetsa kulemera kwake. Kulemera kwazitali ndi mawonekedwe abwino sikudzangokufulumizitsani, kungakupulumutseni kuvuto ndi kuvulazidwa kosafunikira.