Chifukwa Chimene Mungavutike M'madera Odabwitsa ndi Zimene Muyenera Kuchita Pazochitikazo.
Pambuyo pochita masewera olimbitsa thupi, mungathe kuyembekezera kuti ana anu a ng'ombe, quads, hip flexers, ndipo mwinamwake mumasowa kukupatsani chisoni chifukwa cha zomwe mumawagwiritsira ntchito. Ndiponsotu, iwo ankanyamula katundu, akukwera-choncho ali ndi ufulu wotsutsa ndi kupsinjika komanso kukhumudwa. Koma khosi lanu, triceps, ndi mapazi anu kwenikweni samachita. Kotero ngati mukukumva chisoni m'malo osalimba pambuyo poyambira panjinga yamkati, thupi lanu lingakhale likuyesera kukuuzani chinachake-kuti, ndi nthawi yoyesa njira yanu yoyendetsa njinga .
Kuti mupeze uthenga wabwino, ndibwino kuti mudzifunse mafunso awiri ofunika kwambiri: Kodi ndikuchita chiyani panjinga zamkati zomwe zingayambitse kupweteka mu gawo lino la thupi langa? Nanga ndingatani kuti ndiziteteze? Pano pali kuyang'ana kwa mutu kwa toi pa zomwe mayankho angakhale:
Nkhoswe: Ngati muli ndi chizoloŵezi chotsekeretsa mutu wanu kapena kutsogolo kutsogolo ndipo / kapena mukukwera mapewa anu kumakutu anu pamene mukukwera, mungathe kuthawa ululu m'khosi. Mwachidule, zizoloŵezizi zimapweteka kwambiri pamphuno. Njira yothetsera vutoli: Nthawi zonse muzisunga mutu wanu ndi msana wanu pamene mukukwera , ndipo musunge mapewa anu otetezeka ndi otsika (musawalole kuti azichezera makutu anu).
Triceps: Inde, ma triceps anu amatha thupi lanu pamwamba pa njinga koma inu musamavutike kwambiri mu triceps anu atakwera njinga. Ngati mutero, zikhoza kukhala chifukwa zidutswa zanu zimatuluka kumbali, mapiko a nkhuku, pamene mukukwera, kapena chifukwa mukudalira kwambiri zida.
N'kuthekanso kuti mukudalira kwambiri manja anu ndikukutulutsani kuti mukhale pamalo omwe mukuyenera kuyimirira pamene mukuyenera kugwiritsa ntchito mphamvu zanu zazikulu kuti mutero. Yesetsani kupanga kusintha kumeneku kumalo anu ndi njira ndi kulimbikitsa maziko anu , kuti muwone ngati apanga kusiyana. Komanso, onetsetsani kuti mutambasula bwino triceps musanayambe kuyendetsa njinga zamoto.
Crotch: Ngati malo anu opweteka akuwopsa kwambiri pambuyo pa njinga yamoto, zikhoza kutanthauza kuti mukuyenda movutikira pamsanawo mukamaliza kudumphira kapena mukakwera pa malo oima; Nthawi zonse yesetsani kuti mutuluke komanso mutuluke m'thumba mosamala komanso mokoma mtima. Kapena, izo zikutanthauza kuti inu mukukwera mu sitima, pamene inu mukuyenera kukana kwanu ndi kuyendetsa kukwapula kwanu. Ngati mwathamanga kukwera njinga zamkati, zingatanthauzenso kuti mukumira mu sitimayi chifukwa mulibe mphamvu yothandizira kuti mutenge mpweya wanu; mphamvu ya minofu idzabwera ndi nthawi ndi zochitika koma pakalipano, kuti muteteze soreness, mungapindule mwa kuvala zazifupi zamabuluketi kapena kugwiritsa ntchito chivundikiro chophimba.
Zilonda: Ngati muli ndi golide wochuluka (kapena malo osinthasintha) mmanja mwanu pamene mukugwira chogwirira ntchito, mukhoza kuyika kwambiri pamalumiki awo. N'chimodzimodzinso ngati mutadalira zida zogwirira ntchito, mukuchotsa zolemetsa zanu pamene mukuyima. Njira yabwino: Khalani ndi khola lofewa m'magetsi anu mukakhala ndi chombocho, pitirizani kuika galasi, ndipo pitirizani kulemera kwa thupi lanu pakati pa pedals pamene mukuyima.
Mapazi: Mungathe kuthawa ndi nsapato komanso mabwinja ngati mutabvala nsapato pamunsi, zomwe zingapangitse kuti mapazi anu asinthe. Njira yothetsera vutoli ndi kuvala nsapato zapamwamba zomwe zimapangidwira kumalo osuntha, zomwe zimapatsa mapazi anu chithandizo. Njira yabwino yachiwiri: Valani nsapato zolimba (ganizirani: kuthamangira nsapato, osati nsapato za tenisi) zomwe sizingagwedezeke pazitsamba pamene mukuyima. Nsapato zolondola zimatha kulepheretsa kupweteka kwa mapazi pambuyo pake.