Mmene Mungaphunzitsire Kukhudzidwa ndi Kupatsirana

Kubwereza mobwerezabwereza kukwera kapena kumangirira kungakhale kovuta ngati muli ndi mphamvu yapamwamba ya thupi kapena kulemera kwa thupi. N'kutheka kuti masewera olimbitsa thupi ali ndi makina okuthandizani ndi masewerowa. Iyi ndi njira yabwino kwa oyamba kumene kapena aliyense amene akugwira ntchito yomanga mphamvu.

Kukwera-mmwamba kudzakuthandizani kumbuyo kwanu ndi manja anu pamene kuviika kumapatsa ma triceps ntchito yabwino. Zochita zonse ziwirizi zikhoza kuchitika pa makina omwewo. Ngati mwakhala watsopano ku ntchitoyi, ndibwino kuti mudziwe zambiri zokhudza masewera olimbitsa thupi musanayese.

1 - Wothandizira Wothandizira

Kugwedeza (kapena chin-up) ndi ntchito yogwirira ntchito kumbuyo ndi minofu ya manja. Zokopa zimafuna kuti mutukulire thupi lanu ndi manja kuti chiganizo chanu chikhale pafupi ndi bar omwe kale pamwamba pa mutu wanu.

Kuthandizira "kuthandizira" kumagwiritsa ntchito masewera olimbitsa thupi omwe amakuthandizani popereka mphamvu zolimbitsa thupi panthawi yopuma. Zimapereka njira zopezera nyonga musanayambe kusunthira kumalo osadziwika.

1. Imani pa sitepi ya pansi pa makina ndikugwiritsanso ntchito pamwamba.
2. Lembani pamtengo pang'onopang'ono mutagwiritsa ntchito mwapamwamba kuti muyese vutoli.
3. Sinthani kuthamanga kwapamwamba pa pedi (kulemera kwina kumakhala ndi thandizo lina) mpaka pamene mungathe kupanga zokopa , kuphatikizapo maulendo 8.
4. Pamene mukukhala ndi mphamvu pa nthawi, pang'onopang'ono muchepetse chithandizo chimene mumayika pa pad ya kne kuti muthe kuchita chimodzi kapena zambiri kukoka popanda thandizo.

Cholinga chanu chingakhale kuchita mpaka 8 kukwera mmwamba popanda chothandizira.

2 - Dipatimenti Yothandiza

Mafinya ndizochita masewera olimbitsa thupi kumbuyo kwa mkono wapamwamba. Mudzapeza paphewa pang'ono ndi chifuwa ntchito.

Mankhwala othandizira amatha kugwiritsa ntchito makina omwewo monga zokopa koma ndi malo osiyana manja kuti azitha kuviika.

1. Imani pa sitepe yeniyeni ndikugwirana ntchitoyo ndikugwirizanitsa theka-njira pamwamba pa chimango ndi kugwedeza.
2. Lembani pamtengo pang'onopang'ono mutagwira zovuta kuti muyese kupanikizika.
3. Sinthani kuthamanga kwapamwamba (kulemera kwina kumaphatikizapo zowonjezera zowonjezera) pa phuku mpaka kufika pomwe mungathe kupanga zowerengeka zosachepera 8 mpaka 12.
4. Pamene mukukhala wamphamvu, kuchepetsa thandizo lakumwamba pang'onopang'ono mpaka mutha kupanga mapiritsi 8 mpaka 12 muyikidwa ndi chithandizo chochepa.

Cholinga chanu chingakhale kuchita masewera atatu a masabata 8 mpaka 12 osatsimikiziridwa.