Maphunziro Ogwira Ntchito pazochitika Zanu
Kuonjezera machitidwe ambiri olimbitsa thupi kungakupatseni machitidwe abwino omwe amakupangitsani kukhala olimba mu malo onse, kaya mukuimirira, mutakhala pansi kapena mukugona. Phunzirani chifukwa chake ndi momwe mungapangire ntchito yanu pansi.
Zojambula Zojambula Zojambula Pamwamba pa Malo
Kuchita masewera olimbitsa thupi pansi kumakhala kosavuta-kuti muzigwira minofu yanu, muyenera kukhala pamalo pomwe minofu yanu ikugwira ntchito molingana ndi mphamvu yokoka.
Mafupa omwe mumakhala nawo kwambiri (rectus abdominis), amatanthawuza kugona ndi kugwedeza mapewa kumapeto, ndi mphamvu yokoka yowonjezereka ku njira yolondola. Ndipotu, mwa machitidwe 10 ogwira ntchito kwambiri , onsewa amatha kugona pansi, kuphatikizapo njinga, mpira wachitsulo, ndi makina owoneka bwino. Zochitazi ndizo zabwino kwambiri zolembera mitsempha yonseyo mu abs, koma ndi kusintha kwa ntchito yophunzitsira , tsopano zimamveka kuti mukufunikira abs amphamvu, osati pogona pansi, koma pazomwe mukuchita tsiku ndi tsiku.
Kuyimirira kwa Mfupa Wanu
Vuto ndilo, pamene mukumverera ngati mwagwira ntchito yanu abs, mwakhala mukusowa ntchito yophunzitsira yofunikira kwambiri mwa kuika mphamvu zanu zochuluka pamagunches. Ndi nthawi yowona njira yatsopano yogwiritsira ntchito abs yanu ndi machitidwe omwe ali othandiza, ogwira bwino ntchito, komanso abwino, kukuchotsani pansi.
Kugwira ntchito thupi lonse ndikophindu kwambiri kuposa kuyesera kudzipatula mitundu yosiyanasiyana ya minofu (monga mapiritsi). Chimene chikutanthawuza kuti abs yanu ndi yakuti, pamene kugwedeza ndi zochitika zina zapansi zimakhalabe ndi malo mu maphunziro anu, ntchito yowonjezera imatha kuwonjezera kukula ndi kukula kwa ntchito yanu, ndikukupatsani zambiri kuposa mphamvu yeniyeni, koma yaikulu .
Kuyimira Zochita za Ab
Zochita zabwino kwambiri zoyimira ab zikhonza kuphatikiza thupi lanu kupyolera mu ndege zambiri zoyendayenda ndikuphatikizapo kayendetsedwe kake monga kupindika, kusinthasintha ndi kuvomereza maziko anu. Ndilo lingaliro loyenera kuphatikiza chisakanizo cha maimidwe onse awiri oimirira ndi pansi kuti mugwedeze mitsempha yonse yoyamba kuti ikhale yamphamvu, yoyenera.
Zotsatirazi ndi zitsanzo zochepa chabe za zochitika zolimbitsa thupi zomwe zimalumikiza minofu yonse, kuphatikizapo rectus abdominis, zofunikira mkati ndi kunja, zozizira zam'mimba, ndi mitsempha ya m'mbuyo. Zambiri mwa zochitikazi zidzakutsutsaninso momwe mukukhalira ndi kukhazikika, zomwe zonsezi zimafuna kufunika kwakukulu:
- Bweretsani Woodchop
- Zojambula Zopsa
- Medicine Ball Side Kumathamangira
- Mitambo ya mphepo
- Mipingo Yopambana
- MaseĊµera a Medicine Ball
- Mapuloteni Olimbitsa Ndi Mapiri a Med Ball
- Chithunzi 8 ndi Med Ball
- Kuima Kumbali Yokhumudwitsa
- Kukhazikika kwa Crossover
Maphunziro Ophatikiza Ophatikiza
Kumbukirani kuti simusowa kuti muphunzirepo mosiyana. Maphunziro akuluakulu amachitika pafupifupi nthawi iliyonse yophunzitsa, makamaka kuphunzitsa kulemera . Zochita zilizonse zomwe zimafuna kuti thupi lanu likhale lolimba pamene mukukweza kulemera kwanu, zimaphatikizapo maziko anu, makamaka ngati mukuchita masewera olimbitsa thupi, amachititsa kuti thupi limodzi lizikhala limodzi nthawi imodzi.
Zitsanzo zina ndi izi:
- Mphepete Yam'modzi Imodzi
- Mapulogalamu a Med Ball
Onjezerani zovuta zina zapadera kuntchito yanu poyesa kuchita izi pamwambapa kapena kuphatikiza nokha palimodzi. Mukhozanso kuchita masewera olimbitsa thupi pamyendo umodzi, kapena pamtunda wosakhazikika (monga BOSU ). Osati kokha kuti akhale amphamvu komanso okwanitsa kuthana ndi zochitika zonse za moyo, koma inunso simusowa kuchita chimodzimodzi.