Pali mavuto angapo olemera kwambiri komanso olemera kwambiri omwe amakumana nawo pazochita zolimbitsa thupi.
Ndipo, ndithudi, pali zotsalira zazikulu zomwe mumakumana nazo tsiku ndi tsiku kuposa kuchita masewera olimbitsa thupi. Kumbukirani za kupita ku masewera olimbitsa thupi : nanga bwanji ngati mukuvutika ngakhale kulowa ndi kutuluka m'galimoto? Ngati mukulimbana ndi kayendedwe ka zinthu zosavuta, phunzirani zochitika zina zomwe mungachite mukakhala pakhomo panu pokhapokha mutagwira ntchito mwakhama, mphamvu , ndi kuyenda.
Kuchita Zochita Zolimbitsa Thupi
Ngati muli ndi vuto ndi kayendetsedwe ngati kukwera kuchokera pa mpando, kulowa ndi kutuluka m'galimoto kapena mmwamba ndi pansi kuchokera ku curbs, ndi pomwe mungayambire. Kuchita masewera olimbitsa thupi kumatanthauza kuti mukugwira ntchito pazinthu zomwe mukulimbana nazo kuti mukhale ndi moyo wabwino.
1. Kutsika ndi Kutsika
Malo abwino oti muyambe mu masewera olimbitsa thupi ndi kupita. Moyo wa tsiku ndi tsiku kawirikawiri umaphatikizapo kupita pazitsulo ndi kuyenda pansi ndi pansi. Mzere wozungulira uli pafupi masentimita awiri mpaka awiri pomwe masitepe othawirapo angakhale ndi masitepe 15 kapena kuposa. Kuchita kupita pakhomo kungakhale kosavuta mukamapita kudziko.
Mmene Mungagwiritsire Ntchito : Pogwiritsa ntchito sitepe, kanyumba kafupi kapena stair, yambani ndi phazi lamanja ndiyeno kumanzere, mutagwira khoma kapena ndodo kuti muteteze.
Pita pansi ndi phazi lamanja lotsatizana ndi kumanzere ndikubwereza phazi lamanja nthawi khumi. Sintha ndi kubwereza ndi phazi lakumanzere.
Gwiritsani ntchito izi tsiku ndi tsiku, kuwonjezera kubwereza mobwerezabwereza ndipo potsiriza kusinthanitsa popanda kugwira pa chirichonse.
Ngati mugwiritsa ntchito Gawoli, yambani ndi pamwamba ndikuwonjezera risers pa nthawi kuti muwonjezere mphamvu.
Khalani Ovuta : Kupita kumafuna kuti mukhale woyenera chifukwa pali nthawi yayifupi pomwe phazi limodzi liri pansi.
Yesetsani kuchita izi poyesa izi: Imani pafupi ndi khoma (basi ngati mukufunikira) ndikukwezerani phazi lanu pansi, kumangiriza kumanzere kwanu.
Onani nthawi yayitali yomwe mungagwire ntchitoyi.
Lembani pansi ndi kubwereza ndi phazi lamanzere. Kuti mukhale ovuta, yang'anani maso anu. Potsirizira pake, pita kutali ndi khoma ndikuyeseni nokha.
2. Kuima Pamwamba ndi Pansi
Ganizilani kangati nthawi yomwe mumakhala ndi kuima tsiku lililonse-pamipando, mipando, mumagalimoto, ndi zipinda zamkati.
Ngati muli ndi vuto ndi zochitikazi, ntchito yosavuta yokhala ndi kuima ingakhale yokhumudwitsa. Ambiri ali ndi chimbudzi chokhala pafupifupi masentimita 15, pamene mpando wapakati uli pafupi masentimita 16 mpaka 17. Izi zikutanthauza kuti mukufunikira kuti muzitha kugwa pansi mpaka masentimita 15 kuchokera pansi kapena osachepera 10 pa tsiku.
Kuwombera kumafuna mphamvu m'milingo, kumbuyo ndi kumbuyo komanso kumakhala bwino.
Mmene Mungagwiritsire Ntchito : Pogwiritsa ntchito mpando wodziwika kapena chimbudzi (ndi chivindikiro pansi, ndithudi), yambani kukhala pansi ndi kuimirira kasanu ndi kawiri.
Tsiku lililonse, khalani pansi ndi kuimirira, pogwiritsira ntchito zida zogwiritsira ntchito manja kapena zowonjezera ngati mukufunikira poyamba. Patapita nthawi, onjezerani mobwerezabwereza kubwereza ndikuyesera kulingalira popanda kugwiritsira chirichonse.
Pangani izo kukhala zovuta : Ngati mukufuna kupita patsogolo, yesetsani kudula popanda kukhala pansi. Pochita zolimbana ndi mphamvu yokoka ndi kukula, mudzalimbitsa minofu yanu ya mimba, ndikumangirira bwino.
Yesani izi: Ikani mpando kumbuyo kwanu ndikukhala pansi (kotero mumadziwa komwe kuli).
Ndiye imani ndi kuseka ngati kuti mukufuna kuti mukhale pansi. Imani masentimita angapo pamwamba pa mpando, imani ndi kubwereza.
3. Kulowa mkati ndi kunja kwa galimoto
Izi zingakhale zovuta kwa aliyense, osati kulemera kwambiri kapena kunenepa kwambiri, ndipo kwa ena, vuto loyendetsa galimoto ndizing'ono ndilo chifukwa chimodzi chokha chomwe mungayesedwe kukhala kunyumba.
Mukamachita izi, mukhoza kulimbitsa mphamvu zanu komanso mphamvu zanu.
Yesani izi: Khalani m'galimoto yanu ndikuyesetsani kuti mutuluke mwendo umodzi ndiyeno (yesani kusokoneza mutatulukamo ... izi zingachititse kuvulala kumbuyo). Tsopano, gwiritsani ntchito manja anu kuti akuthandizeni kukwera ndi kuchoka mu galimoto ndikukhala pansi ndi kubwereza.
Cholinga chanu ndikuthamangira mumoto pogwiritsa ntchito mphamvu ya miyendo yanu ndi msofu mmalo modalira kukoka pakhomo la galimoto (lomwe lingagwiritsire ntchito zala zanu!).
Kulimbikitsidwa Kwamphamvu Kwamphamvu
Tsopano kuti muli ndi malingaliro ophunzitsira ntchito, tiyeni tiyankhule za njira yowonjezera yokhudza chikhalidwe.
Kuyika mphamvu yophunzitsira ndi malo abwino oyamba ngati muli oyamba-pali masewero olimbitsa thupi ndi apansi amene mungathe kuwapanga pa mpando ndipo, mutadziwa izi, mukhoza kupitiriza kuchita zolimbitsa thupi kuti mukhale olimba, mphamvu ndi ntchito zabwino.
Ndakhala Mphamvu Zochita
Zina chabe zomwe mungasinthe mungathe kuziphatikizapo:
- Ndakhala Zojambulazo - Khalani pa mpando ndi mapazi pa mapepala a pepala ndikuzigwedeza mobwerezabwereza, mukukankhira kumapangidwe ndi kuyambitsa hamstrings.
- Zowonjezera Malamulo - Khalani wamtali pampando ndikukweza mwendo, ndikukweza phazi ndikuwombera kutsogolo kwa miyendo yanu. Bwerezani mobwerezabwereza 10 kapena kuposa.
- Band Lat Pull - Atakhala pa mpando, gwiritsani gulu mu dzanja lirilonse ndikukoka dzanja lamanja pansi, kubweretsa goli kumbali yanu kuti finyani msana wanu. Bwerezani mobwerezabwereza 10 kapena kuposa.
Okonzekera zambiri? Yesani kumaliza thupi lanu lonse lomwe mungayese kunyumba. Onetsetsani kuti muwone dokotala musanayambe mtundu uliwonse wa masewera olimbitsa thupi, makamaka ngati muli olemera kwambiri, muli pa mankhwala aliwonse kapena mwapezeka kuti muli ndi matenda alionse.
Kukhala ndi foni komanso kukwanitsa kugwira ntchito tsiku ndi tsiku kungakuthandizeni kukhala ndi moyo wabwino ndipo, inde, kukuthandizani kuchepetsa thupi. Pochita ntchito zomwe mukulimbana nazo, mukhoza kulimbitsa ndi kulimbikitsanso kukuthandizani kuti mupite patsogolo ndikufika pozama kwambiri ndi zolinga zanu.