Kumbuyo kungakhale thupi lanu bwino ngati mumadziŵa kumanga bwino . Sikuti ndikungochita zochepa chabe ndipo mumakhala ndi zojambula ziwiri kapena ziwiri kuti mupange msana woyenera kuwonekera.
Anatomy Kubwerera
Ngati simudziwa momwe kumbuyo kumapangidwira, simungathe kupanga mapulogalamu opanga opanga bwino.
Msana wanu uli ndi magulu atatu akuluakulu a minofu. The latissimus dorsi ili kumbali zonse za kumbuyo kwanu ndipo imakuthandizani kupitiriza, kusinthasintha, ndi kukokera manja anu kumbali yanu.
Sipina spinae, yomwe imadziwikanso kuti m'munsi kumbuyo, imapangidwa ndi minofu itatu yomwe imayendetsa kutalika kwa msana wanu ku khosi lanu. Sipina spinae imaphatikizapo kupindika ndi kufalikira kwa thupi lapamwamba, komanso kuzungulira.
Palinso minofu yomwe imadziwika kuti 'mimba' yanu. Awa ndi rhomboids (akuluakulu ndi aang'ono) ndipo ali pakati pa mapewa ndi pothandizira, kuzungulira, ndi kubwezeretsa pamapewa.
N'chifukwa Chiyani Muyenera Kubwereranso Mbuyo?
Minofu ya msana imakhudza pafupifupi ntchito iliyonse yomwe mumachita tsiku ndi tsiku, motero ndikofunika kuti athe kugwira ntchito yonseyo. Mphamvu kuphunzitsa minofu yanu ya kumbuyo idzawonjezera minofu kumtunda wanu, zomwe zingathandize kuti chiuno chanu chikhale chochepa. Monga chifuwa chako, nsana yako ili ndi minofu yaikulu yomwe ingakhoze kulemera kwambiri ndipo, motero, imakuthandizani kuti muwotche mafuta owonjezera.
Kawirikawiri Kuphunzitsa
Monga minofu yonse m'thupi lanu, mukhoza kuchita masewera olimbitsa thupi mpaka masiku atatu osagwirizana ndi sabata.
Ngati mukunyamula zolemetsa zolemera - zokwanira kuti mutha kukwanitsa zokwanira zisanu ndi chimodzi mpaka zisanu ndi zitatu - mufunikira mpumulo wa masiku awiri kapena kupitirira musanayambe kuchita masewerowa. Pa chifukwa chimenechi, mungagwire ntchito kamodzi kapena kawiri pa sabata.
Komabe, ngati cholinga chanu chiri kuti mupeze chipiriro ndi mphamvu, gwiritsani ntchito masewera 12 mpaka 12 a kubwereza 12-16 kukweza kulemera komwe kumafooketsa minofu yanu mumtundu umenewo.
Ngati ndi choncho, muyenera kuonetsetsa kuti mutenge nthawi yopuma musanayambe kuchita masewerowa. Kuchita zambiri komanso kusawalola thupi lanu kuchiritsidwa pambuyo pochita ntchito kungayambitse kubwereza , zomwe pamapeto pake zidzanyalanyaza maphunziro omwe mukupeza.
Zolemba Zofotokozedwa
Monga momwe zimakhalira ndi mpikisano yowonjezera zimatsimikiziridwa ndi zolinga zanu, chomwechonso masewera anu amasankha. Sankhani chisakanizo cha zozizwitsa zosiyanasiyana kuti mutembenuzire kumbuyo kwanu ku njira zosiyanasiyana ndipo onetsetsani kuti mumasiyanitsa chizoloŵezi chanu pakatha masabata 4-6 kuti muteteze mapepala .
Zochita zam'mbuyo zimagawidwa m'magulu, maulendo osiyanasiyana ndi kusuntha. Chigawochi chimayambitsa mitu yonse ya minofu kutsindika mutu wina malinga ndi mtundu wa kuyenda. Mwachitsanzo, zovuta zojambula zamtundu ndi zam'madzi zidzakuthandizani kumanga msana wanu, pamene mukuyendayenda, monga mzere wokhala pansi, mzere wonyenga, ndi mzere wamtundu wammbuyo, udzakhazikitsa makulidwe a midback.
Kuchita kusungunula, monga kuwonjezereka kumbuyo ndi ntchentche zowonongeka, kumapereka zochepa zokopa pamisendo ya kumbuyo. Komabe, sayenera kutsekedwa monga momwe machitidwe awa angathandizire malo omwe sakukula mofanana ndi minofu yonse ya kumbuyo.
Amathandizira kubweretsa bata pamene minofu ikutha. Ndipo, kumbukirani, nkofunikira ngati kugwira ntchito kumbuyo kwanu, musanyalanyaze magulu anu ammimba.