Limbikitsani Kwambiri Ndi Zowonjezeretsa Zam'mbuyo
Malo osindikizira kumbuyo, omwe amadziwikanso ngati makina osokoneza bongo amapezeka pazida zogwiritsidwa bwino kwambiri. Kusiyana kwina ndi mpando wachiroma. Mukusungunula zidendene zanu pansi pa pedi kapena pulogalamu yapamwamba, ndi pad ina kuti muthandize thupi lanu lakuya pamene mumakhala pansi. Izi zimapangitsa kusinthasintha m'chiuno.
Zochitazo zimapangitsa minofu ya m'mbuyo , makamaka spinae erector. Ndiko kukopa kudzipatula . Zowonjezeretsa zakubwereza zimathandizira machitidwe a m'mimba mwa kupanganso kusuntha kwa minofu yoyambirira poyerekeza ndi ziphuphu. Kuwonjezera apo kumachitidwa ngati thupi lokhalitsa thupi, pogwiritsa ntchito thupi lapamwamba pa katundu. Kuwonjezera kulemera komwe kumachitika pachifuwa, monga chimbudzi kapena mbale, kungapereke ntchito yowonjezera. Mabulosi amatha kuchitidwa kumbuyo kwa khosi.
Ngati mukusowa chitsogozo chapadera pa maphunziro a kulemera, chonde onani bukuli .
1 - Mmene Mungagwiritsire Ntchito Zipangizo Zamakono - Kutengera Malo
- Sankhani makina olowera kumbuyo ku masewera olimbitsa thupi.
- Sinthani makina kuti mapazi anu azigwedezeka mwamphamvu pansi pa mapazi a mapazi. Muyenera kuonetsetsa kuti muyenela kukhala oyenerera kuti mukhale olimba mwamsanga pamene mukuyamba kugulira pachiuno.
- Ikani malo anu otsika kudutsa lalikulu pad kutipatseni cholinga ichi. Muyenera kukhala patali kwambiri kuti muthe kusintha thupi lanu pamtunda.
- Lembani manja anu pansi pa chifuwa chanu. (Onani chithunzi.)
2 - Mmene Mungagwiritsire Ntchito Makina Opita Kumbuyo - Kufotokozera Zochita Zolimbitsa Thupi
- Zochitazo zimafuna kuti muweramire m'chiuno, ndi pang'ono m'chiuno, mutsike pamtambo mpaka thupi lakumwamba ndi la pansi likhale mbali yoyenera.
- Gwiritsani ziwalo za m'mimba mutagwira manja ndikuwongolera thupi mu malo osakanikirana. Onetsetsani kuti mabotolo amazikika bwino.
- Gwirani pang'onopang'ono m'chiuno mpaka thupi lakumwamba likhale madigiri 90 mpaka pansi.
- Pitirizani ku malo oyambira ndi kutambasula mmwamba pang'ono pang'ono kuti msana uli mu kugwedezeka. Izi ndizomwe zimagwiranso ntchito kumbuyo. Musati muwakankhire kutali kwambiri.
- Yesani masewera atatu a zochitika zisanu - mochuluka kapena mochepa malingana ndi chikhalidwe ndi mphamvu za m'mimba ndi m'mimba.
- Chitani izi mosamalitsa, musadandaule kapena kunjenjemera.
- Funsani thandizo la wophunzitsa masewera olimbitsa thupi ngati mukufuna thandizo lokhazikitsa.
3 - Minofu Yogwiritsidwa Ntchito ndi Makina Operekera Kumbuyo
Makina opititsa kumbuyo amagwiritsira ntchito spinae erector, yomwe ili minofu itatu: illiocostalis lumborum, longissimus thoracis ndi spinalis. Mtundu uwu wa minofu umakhala mumphepete mwa khola. Minofu imeneyi imatulutsa mpweya wanu wamtunduwu. Amachokera ku mfundo zomwe zili pamsana pa khosi kupita ku sacrum ndipo zimayika pamtunda wamtsempha, nthiti, ndi chigaza.
Minofu yotchedwa Synergistic yomwe ikugwiritsidwa ntchito kumbuyoko ndi gluteus maximus, nyamakazi, ndi adductor magnus. Minofu yogwiritsidwa ntchito ikuphatikizapo misana, mapewa ndi mitsipa: ma biceps, triceps, lats, deltoids, misampha, pecs ndi rhomboids.
Anthu akufuna kulimbikitsa kumbuyo kwa kumbuyo ndikugwiritsa ntchito makina osakanikirana kumbuyo kwa minofu imeneyi.
4 - Kutsutsana pa Makina Opititsa Kumbuyo
Amaphunziro ambiri amachititsa makasitomala kutali ndi makina osakanikirana omwe amagwiritsidwa ntchito mmbuyo pamene akuganiza kuti chiopsezo chotere sichingakhale choyenera kuchigwiritsa ntchito pochita masewera olimbitsa thupi. M'malo mwake, amasankha machitidwe ophatikiza kapena ogwira ntchito monga squats , mizere yowumitsa , ndi zokufa zolimba kuti apititse kumbuyo kumbuyo.
Zowonjezereka: 11 Zosakaniza za M'mbuyo : Izi zimagwiritsa ntchito zolemera, mpira wochita masewera olimbitsa thupi, kuthamanga gulu ndi makina opanga makina kuti achite masewera olimbitsa thupi osiyanasiyana.