Kaya mukupita kukachita masewero olimbitsa thupi kapena kunyumba, muyenera kukonzekera gawo lililonse ndi zofunikira zochepa kuti mutsimikizire kuti zomwe mukukumana nazo zili zothandiza, zotetezeka komanso zosangalatsa.
Palibe chifukwa chochitira mantha, komabe; Pambuyo pa zochitika zingapo zinthu zambiri zidzatha, ndipo ngati mukupita ku masewero olimbitsa thupi, musawope kufunsa wophunzitsa momwe chinachake chimagwirira ntchito kapena kuthandiza kuthandizira fomu yanu pochita izi kuti mutsimikizire kuti mukuchita bwinoyi komanso zotsatira zabwino.
Tsatirani ndondomeko izi zokhudzana ndi momwe mungapangire masewero olimbitsa thupi .
Kodi Mukufunikira Kufufuza kwachipatala?
Ngati simunagwiritse ntchito nthawi yayitali, ndinu munthu wachikulire kapena muli ndi matenda aakulu, muyenera kufunsa dokotala ngati zili bwino kuti muthe kukweza zolemera, kapena kuti mtundu uliwonse wazomwe mukuchita zolimbitsa thupi.
Ophunzitsira okha, masewera olimbitsa thupi ndi magulu a zaumoyo amakuwonetsani inu, kapena amachotsani inu musanakupatse amembala kapena kukutengerani ngati kasitomala. Mulimonsemo, ndizomveka kuti mutsimikizire kuti ntchito yanu yokonzedweratu imagwirizanitsa thanzi lanu ndi luso lanu.
Zinthu, monga mtundu wa mtundu wa 1 ndi mtundu wa shuga wa mtundu 2 zingapangitse zina zowonjezera kuchokera kwa odyetserako zakudya asanayambe kuchita masewera olimbitsa thupi.
Zovala Zanu Zolimbitsa Zolemera
Simusowa kupita kukagula galimoto yamtengo wapatali kwambiri yomwe mungapeze. Mungathe ngati mukufuna, koma ntchito ndizofunika kwambiri.
Mukufuna nsapato zabwino zogwiritsa ntchito osasuntha.
Nsapato zothamanga ndi zabwino, makamaka ngati mukufuna kupanga ntchito pamakina oyendetsa mapepala, makina oyendetsa, ndi makina ophunzitsira. Nsapato zapamtunda zimapindula, ndipo ngati mutalowa kukamenyana, kukwera nsapato kumapanga.
Mawu amodzi a chenjezo: Usagwiritse ntchito chinthu china chokwera chidendene. Pa zolemera, mumafunikira maziko olimba kumene mungathe kukumangirani zidendene.
Zovala Zanu Zovala Zolemera
Kuvala bwino kumatipatsa chikhulupiliro. Mukhoza kukhala ndi zovala zamtundu wambiri, koma zovala zogwira ntchito zingakhale chilichonse kuchokera ku kabuduli ka thonje ndi singlet kupita kumunda, makamaka ngati mukuchita masewera olimbitsa thupi kunyumba. Ena amakonda zovala zolimba, ena amakonda kukonda.
Mukuyenera kuvala kuti zinthu zonse zikhale pansi pampanipani. Akazi amapindula ndi masewera olimbitsa thupi ndipo abambo amafunika kukhala okonzeka kumalo odyera.
Magome amakhala ndi levers, mipiringidzo, maketoni ndi mapulaneti. Zinthu zovulaza ndi zosokoneza zingagwidwe. Pewani zinthu zowumitsa ndi zovunda: zovala kapena ziwalo za thupi.
Chikopa Chakumwa Chanu ndi Chovala
Ngakhale ma gyms ena amapereka matayala, ambiri samatero, ndipo mumayenera kubweretsa anu. Kugwiritsira ntchito mashawulo kuti achepetse thukuta poyendayenda paliponse ndikusunga zipangizo zolekanitsa ndi madzi a thupi momwe zingathere ndi mfundo yoyera yomwe sayenera kunyalanyaza-ngakhale kuti anyamata akuwoneka akuganiza kuti satha.
Botolo lililonse la madzi lomwe lili ndi chivindikiro cha squirt lidzachita, koma onetsetsani kuti lili ndi zida zolimba pamwamba.
Kutha kwa botolo la madzi sizolowereka, ndipo ndizosokoneza, makamaka ngati kumwa mowa kumasewera kumachitika. Madzi amakhala okwanira, koma kumwa mowa kumathandiza ngati mukukonzekera mwakhama.
Pewani Zosokoneza Pakhomo
Ngati mukuchita masewera panyumba muyenera kudziwa kuti zosokoneza ana kapena ziweto, abwenzi kapena abambo sangathe kuchepetsa ntchito zanu zokhazikika koma mwina zimasokoneza maganizo anu kuti zikhale zoopsa.
Kupopopera ndi ma-barbells ndi olemetsa; samalira. Mabenje akhoza kugwa, mipira yolimbitsa thupi imatha kuchotsedwa kuchokapo ndipo masitepe akhoza kuthyoledwa. Ana okwiya angafunikire kuyang'anitsitsa kapena kusamalidwa.
Pitani ndi Warmups
Ndimawawona nthawi zonse: Anyamata akulowera ku masewera olimbitsa thupi, akupita ku chipinda cholemera kuti ayambe kukweza. Ambiri adzathawa popanda kuvulazidwa; ena sangatero. Muyenera kutentha moyamba: Amatulutsa magazi, amamasula ziwalo ndipo nthawi zambiri amatenga minofu ndi ziwalo zogwiritsira ntchito pazomwe mumazigwira ndi ntchito yaikulu. Zasonyezedwanso kuti zipititse patsogolo ntchito ndi zotsatira.
Yesani kuyenda kwa mphindi khumi kapena khumi ndi zisanu ndi zisanu kapena zisanu ndi ziwiri kuyenda pamtunda ndikutambasula pang'ono , ngakhale kutambasula kwakukulu kumachitika bwino mutatha kugwira ntchito.
Thuku lowala ndi chizindikiro chabwino kuti mwakonzeka kupita.
Sungani Nthawi Yanu
Simukufuna kuthamanga koyamba kulemera kwako. Muli ndi zambiri zoti muzitenga, kaya mumagwiritsa ntchito wophunzitsa masewera olimbitsa thupi, wophunzitsa munthu kapena mukungoyendetsa yekha. Chabwino, tengani maulendo oyendetsa musanayambe. Zimapangitsa gawo lanu loyamba kukhala losavuta.
Makina osokonekera omwe ali ndi mapulaneti, mabatani omwe amachoka pa / osokonekera komanso malo osungirako zipinda zonse zimakhala zovuta kuti muwone ngati mukuzidziwa zonse. Komabe anthu ambiri ogwiritsa ntchito masewera olimbitsa thupi amakumbukira kupopera chinachake, choncho funsani ndipo anthu ambiri adzakuthandizani.
Tengani nthawi yanu, yang'anani pozungulira, penyani zomwe ena akuchita ndikuyesera zinthu. Khalani ozizira.
Chitani zomwezo!
Tsopano kuti mwakonzeka, tsatiraninso nkhani zina zokhudzana ndi kulemera kuti muwone momwe zochitikazo zikuyendera bwino.