Mmene Mungayankhire Dumbbell Front

Limbikitsani Mphamvu M'maphunziro Anu ndi Chifuwa

Pambuyo pake, kutsogolo kwa dumbbell kumapangitsa kuti aziphunzitsa masewera olimbitsa thupi omwe ali othandiza kwa ophunzitsa oyambirira. M'mawu awa a kutsogolo kwa dumbbell akukwera, mumayamba ndi chitoliro m'dzanja lililonse pa ntchafu ya ntchafu. Mukukweza mapepala omwe akufanana nawo pansi ndikubwerera kumalo oyamba kuti mutsirizitse masewero olimbitsa thupi. Kutsogolo kumalimbikitsa makamaka mapewa (deltoids) komanso kumagwiritsa ntchito mitsempha yapamwamba. Phunzirani zambiri zokhudza kuphunzitsa kulemera kwa masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ngati mukufuna zolemba zam'mbuyo musanayese ntchitoyi.

1 - Malo Oyambira

1. Sankhani mabotolo awiri a kulemera koyenera. Muyenera kuyamba ndi kulemera kwa ntchitoyi. Kulemera kwambiri kungapangitse kuti mapewa azikhala ophwanya kwambiri.
2. Imani ndi mapazi pambali paphewa padera. Bwererani kumbuyo ndipo mapazi adzalima pansi pansi. Manja anu ogwira zolemera ayenera kukhala pansi.
3. Gwirani zitsambazo pamapiko, mmwamba, mitengo ya kanjedza ikuyang'ana kumbuyo kwa ntchafu. Onetsetsani kuti mukugwira mwamphamvu.
4. Limbani minofu ya m'mimba.
5. Gwiritsani ntchito kulemera koyamba poyamba, ndipo konzani kuchita 10 mpaka 12 kubwereza masewera oposa 1 mpaka 3. Musakweze mitengo yolemera kwambiri.

2 - Ntchito Yochita Zozizwitsa

1. Kwezani zolemera mmwamba, mikono patsogolo kutsogolo ndi mitengo ya kanjedza ikuyang'ana pansi. Sungani pang'ono kumbali kuti muchepetse nkhawa. Pumulani pamene mikono ili pafupi kwambiri mpaka pansi ndipo imamva kupweteka kumapewa.
   
   Pochita izi, musadabwe kapena kusunthira-nthawi zonse khalani ndi mphamvu yolimba. Ngati muthamanga kapena mukupeza kuti mukugwedezeka kumbuyo kuti musamalize kukweza, mwachitsanzo, ndiye kuti zolemerazo zilemetsa kwambiri.
2. Bweretsani zitsulo kumalo oyambira pa ntchafu ndi kuyendetsa pang'onopang'ono.
3. Bwezerani zochitikazo kuti mukhale ndi chiwerengero cha ma seti ndi kubwereza pulogalamu yanu.

3 - Mfundo zofunikira

• M'masinthidwe onse, sungani kumbuyo kumbuyo, sungani mimba za m'mimba ndipo musati mutenge paphewa kwambiri.
• Lembani pamene mukukonzekera kukweza ndi kutulutsa ntchito.
• Musagwiritse ntchito mofulumira kukweza zolemera pamene izi zimachepetsa kupambana kwa zochitikazo. Kuyika zolemera mofulumira kumalola kuti phokoso likhale lochepetsetsa m'mimba, makamaka pamwamba.
• Izi ndizochita masewera omwe simuyenera kukweza zolemera zomwe zimakupangitsani kulephera kwathunthu kumapeto kwayikidwa.
• Mukhoza kutsogolo mwa kukweza mikono yanu, kukweza ndi kuchepetsa imodzi pamodzi.
• Nkhono ya nyundo ingagwiritsidwe ntchito. M'mawu amenewa, zitsulozi zimagwiritsidwa pambali ndi nyundo (mitengo ya kanjedza yomwe imayang'anizana), m'malo mokhala pamwamba pa ntchafu.
• Mabulosi angagwiritsidwe ntchito ndi ntchitoyi. Yambani ndi kulemera kwake kuti muzolowere kuyenda ndi ma barbell.