Mmene Mungapangidwire Pambuyo Pakukwera ndi Zisokonezo

Limbikitsani Mapepala ndi Chifuwa

Kutsogolo kumadzera ndi zotupa ndizochita masewera olimbitsa thupi. Kawirikawiri amagwiritsidwa ntchito kuti akhale olimbitsa thupi, kumanga mapewa anu kukweza zinthu m'moyo wa tsiku ndi tsiku. Koma zimathandizanso kuti mapewa aziwoneka bwino komanso kumanga minofu.

Kutsogolo kumayambitsa zolimbitsa thupi kumayambira ndi ziphuphu pa ntchafu. Mwina amodzi kapena awiri amakulira patsogolo pa thupi. Mukhoza kugwira ntchitoyi mkono umodzi panthawi, mikono yosinthanitsa, kapena ndi manja awiri nthawi yomweyo. Zojambulazo zimayang'ana mbali yapakati ndi yapakati ya minofu ya m'mapewa (deltoids) komanso minofu yapamtima (pectorals).

Ngati mukusowa chitsogozo chapadera pa maphunziro a kulemera, chonde onani bukuli .

1 - Kufotokoza Zochita Zolimbitsa Thupi

1. Mu chithunzi chosiyana, mkono umodzi umodzi ukuwuka ukuchitika. Malo oyambira akhoza kukhala ndi zolemera pambali kapena pamaso pa thupi kupumula kufanana pa ntchafu.
2. Dumbbell imadzazidwa ndi kutchuka (pronated) grip.
3. Ngati mutayika manja ndi zolemera pambali, kuzungulira kwazithunzi pamtambasula kumaphatikizapo, komwe kumapereka ntchito yowonjezera minofu.
4. Imani ndi mapazi pang'ono, kubwerera mmbuyo ndipo mimba zimagwedezeka.
5. Kwezani mkono kapena mikono kuchokera kumbali mpaka kufika pamlingo wa maso ndipo chititsani mutu kukhala wolimba ndi kubwerera molunjika.
6. Lembani pokonzekera kukweza ndi kutulutsa pamene mukuchepetsa kuchepa.

2 - Mfundo zozindikira

1. Kusiyana kungaphatikizepo:
   - Yambani mkono kutsogolo
   - Mphamvu ziwiri kutsogolo zikuwuka panthawi yomweyo
   - Awiri mkono kutsogolo akukweza manja ena
   - Kugwira zidutswa ziwiri mu dzanja limodzi
   - Kugwiritsa ntchito mabulosi ndi manja onse awiri
   - Kugona pa benchi ndikugwiritsira ntchito nyundo kumenyedwa ndi ziboliboli zolunjika
   - Kugwiritsa ntchito kettlebell
2. Sakanizani kuchuluka kwa kugwirana kwanu pamatope kapena mabulosi kuti musokoneze minofu yanu.
3. Kuwongolera pang'ono kumapangitsa kuti ntchitoyi ikhale yophweka pamapapu, koma musatenge mikonoyo mozungulira kwambiri kapena imakhala ngati mbali yowonjezera (kukweza mmwamba), yomwe imayang'anira ntchito kumbuyo kwa phewa minofu ndi trapezius wa khosi m'malo moyang'ana kutsogolo ndi chifuwa chapamwamba.
4. Yesetsani kukakamiza zolemera mmwamba mwa kubwerera mmbuyo. Ngati mukuchita izi muyenera kuyesa zolemera kapena osayang'ana pa mawonekedwe abwino mobwerezabwereza.

3 - Minofu Yogwira Ntchito Pamaso

Minofu yaikulu yomwe imakwera kutsogolo ndi yowoneka bwino, ndi minofu yomwe imagwirizanitsa khungu lamtunduwu kumalo osanja. Minofuyi imaonekera pamene mukuvala tankinja yopanda manja kapena nsapato ya spaghetti pamwamba. Amuna ndi akazi amakonda kukhala ndi minofu yamphamvu ndi yotsitsa. Nthaŵi zambiri anterior deltoid imalimbikitsidwa pofuna kulimbitsa pambuyo pa kuvulala kwa kakompyuta komwe kumayendetsa phazi.

Matenda a Synergist kutsogolo kwa chifuwa ndi kumbuyo komwe angalowe nawo pamaphunziro oyambirira kutsogolo masewera olimbitsa thupi ndi olemera kwambiri pectoralis, lateral deltoid, pakati ndi otsika trapezius, ndi serratus anterior.

Minofu ya stabilizer ya masewerawa ndi apamwamba trapezius, scapulae ya levisi, ndi zowonjezera. Mudzagwiritsanso ntchito abs yanu kuti musunge thupi lanu pang'onopang'ono.