Mzere wokhala ndi chingwe umayambitsa minofu ya kumbuyo ndi mawonekedwe. Ndizochita masewera olimbitsa thupi pozungulira makamaka kumbuyo komwe ndikupereka ntchito yothandiza. Zimatengedwa kuti ndizochita masewera olimbitsa thupi. Pano pali sitepe ndi sitepe kuti -kuti.
Zida Zofunikira Zokhala Pakompyuta Zopangira Chingwe
Mzere wokhala ndi chingwe wamtunduwu umachitidwa pa makina ofooka ophatikizidwa ndi benchi ndi mapazi a mapazi. Ichi chikhoza kukhala chida chokhachokha kapena gawo la masewera olimbitsa thupi.
Mitundu Yagwira Ntchito
Mzere wokhala ndi chingwe ndi ntchito yokoka yomwe imagwiritsa ntchito minofu kumbuyo, makamaka latissimus dorsi. Amagwiritsanso ntchito minofu yapamwamba ndi minofu yapamwamba, monga biceps ndi triceps ndizitsitsimutso zolimbikitsira ntchitoyi. Mitundu ina yowimika yomwe imayamba kusewera ndi hamstrings ndi gluteus maximus .
Kusamala Zochita
Maonekedwe abwino a mzere wa chingwe akuphatikizapo kukoka mapewa pamodzi ndi kupweteka kulikonse. Chisamaliro chachizolowezi chimagwira ntchito, makamaka ngati mwakhala mukuvutika ndi mavuto apansi kapena m'munsi.
Mmene Mungagwiritsire Ntchito Mipando Yamakono - Kuyika Thupi
- Khalani papulatifomu ndi mawondo anu atawerama ndikukumana ndi chingwe. Nthawi zambiri imakhala ndi katatu katatu, koma ikhoza kukhala bar.
- Ikani nokha ndi mawondo anu akuwerama pang'ono kuti mufike pokagwira chogwirana ndi manja otambasula komabe musapangidwe kumbuyo kumbuyo.
- Msana wanu uyenera kukhala wolunjika nthawi zonse, osati wopindika, ndipo mudzafuna kusunga mavutowo nthawi zonse. Fomu yobwereza iyi ndi imodzi yomwe mumagwiritsanso ntchito masewera olimbitsa thupi.
- Limbani m'mimba ndipo mwakonzeka kuti musinthe.
Mmene Mungagwiritsire Ntchito Mipando Yoyendetsa - Kutuluka Thupi ndi Zowunika Zowunika
- Gwirani chogwirira ndi kulemera kumbuyo kwa mimba pansi pamene mukuyesera kuti musagwiritse ntchito kuwonjezeka kwa mzerewu mwa kusunthira msana kumbuyo ndi mikono.
- Ikani pakati kumtunda mmbuyo mwa kusunga nsana wanu molunjika ndi kupanikizira mapewa anu palimodzi pamene mumayika, pachifuwa. Ngakhale kuti imatchedwa mzere, sichikugwiritsanso ntchito pamakina oyendetsa aerobic.
- Bwezerani kutsogolo kutsogolo kuti mugwire bwino, mukumbukira kuti musabwererenso kumbuyo ngakhale mutasunthika m'chiuno. Bwerezani zochitikazo.
Onani Mfundo
- Bwererani mofulumira, koma ikhoza kusinthasintha pang'ono kumapeto kuti mulole kuyenda mozungulira.
- Finyani mapewa (scapula) palimodzi. Izi ndizofunikira pa zochitika zambiri zokopa kutsindika kumbuyo.
- Bweretsani kulemera kwake ku malo oyamba. Musagwedeze zolemerazo ndipo musaimitse kapena kugwedeza pansi.
- Samalani ngati muli ndi mapewa omwe mulipo kapena apita kapena kuvulaza msana.
Kupita patsogolo
Yambani ndi zolemera pamene mukuyamba kuchita masewerawa. Pamene thupi lanu limasintha, mudzatha kuwonjezera kulemera.
Zochita Zambiri
Lembani pansi mpaka kumalo otchedwa lat , omwe nthawi zambiri amachitikira pambuyo pa mzere wachingwe pazithunzi za machitidwe 10 apamwamba a ophunzitsa atsopano olemera .