Zowonjezera Zamphamvu Zomwe Zimabweretsa Kumbuyo, Mapepala, ndi Mipira
Mzere umodzi wokhala ndi dzanja loponyera bwino ndiwowonjezera kuwonetsetsa kulimbitsa thupi kulikonse. Gululi limayang'ana kumbuyo, m'munsi, pamapepala, kumapiko, ndi m'chiuno pamene mukulimbitsa kukhazikika.
Gulu lalikulu la minofu linagwira ntchito pa mzere umodzi wamanja ndi latissimus dorsi (lats). Mumagwiritsanso ntchito nsana, mapewa, ndi mikono (trapezius, rhomboids, teres zazikulu ndi zazing'ono, zidutswa zamtundu, infspatatus, biceps, brachialis, brachioradialis, komanso ngakhale pecs).
Pogwiritsa ntchito mkono umodzi pa nthawi, mungathe kupatulira zitsulo ndikukweza kulemera kwake kuposa nthawi ya machesi . Poika dzanja lanu laufulu pa ntchafu yanu, kapena khola linalake pamwamba, mumatha kukweza zolemetsa zambiri, koma kumbukirani kuti cholinga cha mzere umodziwo ndikufika pamtunda waukulu wa kayendetsedwe kake osati kungokweza zolemera zolemera.
Kusunga dzanja lanu laulere pa thivi lanu kumakupatsani chithandizo chokwanira kuti mutsimikizire msana wanu ndi thupi lanu, ndikulolani kuti muike patsogolo pa kayendetsedwe kazengereza, koyendetsa. Komabe, musadwale kwambiri pamene mukuyamba masewerowa kapena mungapeze kuti mukungoyang'ana katsabola ndikunyalanyaza minofu yazing'ono. Yambani ndi kulemera kwowonjezera ndi kubwereza mobwerezabwereza (pakati pa khumi ndi zisanu ndi zisanu ndi ziwiri), ndipo fanizani mapewa m'mapepala kuti mutenge mapewa ndi rhomboids kuwombera.
Pambuyo podziwa kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, yanizani kulemera ndi kuchepetsa chiwerengero cha kubwereza.
Mmene Mungagwiritsire Ntchito Mzere Wodzikuza wa Arm Army
Malo Okonzekera
- Yambani ndi phazi pamapazi kutali.
- Gwirani chithunzithunzi mu dzanja limodzi.
- Tengani sitepe imodzi mmalo amodzi.
- Sungani bondo lakumbuyo likuweramitsa ndi bondo motsutsana ndi mimba, ndipo musamalize mwendo wakumbuyo.
- Khalani patsogolo pang'ono, ndipo pumulani dzanja lanu lamanja pamphuno lanu kutsogolo (monga chithunzi).
Kuyambitsa Kusuntha
- Tsimikizirani zovuta zanu pofikira batani anu m'mimba mwanu.
- Lembetsani dumbbell mpaka pansi kufikira mutakwanira pazako.
- Pitirizani kuyendetsa bwino pamapewa ndi m'chiuno mwanu.
- Sungani malo oyenera kumbuyo. Pewani kuzungulira kapena kugwedeza msana.
- Yambani ulendo wopita patsogolo wa binguwu poyamba kutsetsereza mapewa anu kumsana wanu ndikukweza kulemera kwanu pamtambo wanu poyendetsa denga lanu padenga.
Kumaliza Chigamulo
- Sungani malonda anu pafupi ndi thupi lanu pamene ikudutsa nthiti.
- Finyani mapewa anu kutsogolo kumbuyo (kubweretsa rhomboids).
- Kumapeto kwa kayendetsedwe kake, dumbbell iyenera kugwirizana ndi chifuwa chako ndipo mzere wako uyenera kutsogolo.
- Onetsetsani kuti mupitirize kukhala ndi moyo wabwino pamsana, m'mapewa, ndi m'chiuno.
- Bwerezani mobwerezabwereza nambala yoyenera yobwereza.
- Sinthani mbali ndi kubwereza chiwerengero chomwecho chobwereza mobwerezabwereza.
- Pangani sewero 2-3 la zochitikazo, ndi mpumulo wa mphindi imodzi pakati pa maselo.
- Kuphatikizanso apo, mungathe kupanga gawo limodzi monga gawo la chizolowezi chophunzitsira dera .
Malangizo ndi Malangizo
- Sungani mbali yamapewa, osati mkono, kuti muyambe mzere.
- Gwiritsani mtengowo pafupi ndi thupi pamene akudutsa nthiti.
- Sungani nsana wanu wamatabwa ndi mawondo akuyendayenda pang'ono.
- Pewani kugwedeza kulemera kapena kupotoza msana ndi mapewa. Ngati mukuchita izi, mwinamwake mukugwiritsa ntchito kwambiri.
Kupita Patsogolo
- Lonjezerani kulemera kwa dumbbell.
- Onjezerani chiwerengero cha kubwereza.
- Sungani dzanja lanu laulere pa mpira wotetezeka mmalo mogwiritsa ntchito mwendo wanu kutsogolo kuti muthandizidwe. Izi sizongowonjezera mavuto a zochitikazo, koma zimaphatikizapo minofu yazing'ono zing'onozing'ono pamtambo, mikono, ndi mapewa.
- Yendetsani kukakamizidwa kuti muyambe kuchita masewero olimbitsa thupi .
- Onjezerani zoonjezera zina zoonjezera komanso zolimbikitsana zofunikira kuti thupi lanu likhale labwino komanso labwino kwambiri.