Zochita izi ndi zitsanzo za kukutsogolerani mungayese kugwiritsa ntchito Kitani Chotsutsana ndi Balance, mndandanda wa makapu omwe amatsata mpira wanu popereka magulu awiri otsutsa kuti aphunzitse mphamvu . Kukhala ndi zingwe zomwe zimagwiridwa ndi mpira zimapereka ma exitidwe osiyanasiyana popanda kufunikira zowonjezera pakhomo kapena zoonjezera zina zomwe zimakhala zofunikira pa ntchito ya gulu. Kuti mupeze malangizo ndi malangizo, chonde onani m'munsimu.
1 - Zolemba Zachifuwa
Lembani mpirawo ndi magulu kumbali zonse. Pendekera kutsogolo ndikufinyirani phokoso kuti musamangidwe. Gwiretsani pazitsulo ndikukankhira manja ndi pamwamba pa chifuwa chanu. Lembani zitsulo kuti muchepetse pansi (osapita pansi pamapewa).
2 - Ndakhala Mzere
Dulani mpira pambali ndi khoma kumbali zonse. Gwiritsani mapazi kumenyetsa mabondo ndi mawondo ogulidwa ndikukhala wamtali, kumagwira m'manja onse awiri. Kusunga molunjika ndi abs kugwiritsidwa ntchito, fanizani mapewa pamodzi pamene mutayendetsa ming'alu, kukoka iwo kumbuyo kwa msoti. Kutulutsidwa ndi kubwereza, kusunga miyendo yogwira ntchito kuti mpira usasunthe.
3 - High Row
Mu malo omwewo monga Okhazikika, yambani ndi mikono yoyang'ana kutsogolo, mitengo ya kanjedza ikuyang'ana pansi. Finyani mapewa pamodzi pamene mukukweza mikono, zigoba zikugwedera ku madigiri 90 ndi kufanana pansi. Gwiritsani zilonda kumbuyo mpaka atangodutsa pamtambo (kusunga mapewa pansi) ndi kumasulidwa kuti ayambe.
4 - Tembenukani Mofulumira
Pa malo omwewo monga High Row, yambani ndi manja mofanana wina ndi mzake, mitengo ya kanjedza ikuyang'anitsitsa. Pitirizani kuwerama pang'ono ndi kuika malo, mutsegulire mikono kumbali (musapite m'munsi mwa mapewa), mukupukuta mapewa masamba limodzi. Mwina mungafunikire kusintha kusintha kwa magulu kuti mugwire ntchitoyi.
5 - Overhead Press
Khalani pa mpira ndi magulu kumbali zonse. Gwiritsani ntchito abs ndikugwira ndi kumamatira, kwezani manja mmwamba pamapewa anu. Atakhala wamtali, sungani mikono ndi kumutu. Tulutsani kuti muyambe ndi kubwereza.
6 - Pambuyo Pambuyo
Tembenuzani mpira kuti mmodzi mwa magulu otsutsa ali pansi panu. Gwirani chogwiritsira ntchito, ndi kusunga molunjika, kwezani mkono molunjika kutsogolo kwa inu kuti mutenge pamtunda. Lembani pansi ndi kubwereza zonse zomwe mumasintha ndikusintha manja.
7 - Pezani Zowonjezera
Ikani mpirawo pamalo omwewo monga kutsogolo kutsogolo, koma kukoketsani gulu kumbuyo kumbuyo kwanu. Gwirani chogwirira mu dzanja lamanja, golidi likugunda madigiri 90 (inu kanjedza muyenera kuyang'ana ndi kumbuyo kwanu). Gwiritsani ntchito mankhwalawa kuti muthamangitse dzanja lanu molunjika. Lembani pansi ndi kubwereza zonse zomwe mumasintha musanasinthe mbali.
8 - Mapiritsi a Bicep
Ndi mpira pambali ndi khoma ndi magulu kumbali zonse, gona pansi ndi mapazi akukwera mu mpira. Kuyika kumapangidwe, kupiringa kumakwera kumapewa (popanda kulola kuti mphutsi kupuma kapena kukankhira pansi). Tulutsani ndi kubwereza. Powonjezera vuto, yikani zidendene pa mpira ndikuyenda ndi thupi lanu pamsewu .
9 - masewera
Ikani miyendo yanu muzitsulo zotsutsa magulu ndipo mutambasule mpira mpaka mutapuma kumbuyo kwanu. Samalani pano pamene n'zosavuta kutaya mpira! Yendani mapazi anu pang'ono ndi pang'ono mu squat, pogwiritsa ntchito thupi lanu kuti mulowe mpira. Dinani kumbuyo kuti muyambe ndi kubwereza.
10 - Mbali Yokweza Lamulo
Bodza pambali pa mpira ndi gulu limodzi lokaniza pansi pa mpira ndikubwera kumbali. Ikani phazi lapamwamba mkati mwa chiguduli ndi kutambasula mwendo. Popanda kugwedeza thupi lakumwamba, kwezani mwendo wapamwamba ndi masentimita angapo kuchokera pansi ndikukweza miyendo. Pansi (popanda kupumula phazi pansi) ndi kubwereza kuti mutsegule musanayambe kusintha.
11 - Kugonjetsa Malamulo
Momwemonso ngati Mwala Umakwera ndi phazi mkati mwake, tangotembenukira kuti ugone pansi pa mpira. Gwirani mwendo mpaka mmbuyo mpaka msinkhu ndi chiuno. Lembani pansi ndi kubwereza zonse zomwe mumasintha musanasinthe miyendo.
12 - 100
Ikani mapazi anu patsinde pamagulu okhwimitsa magulu ndikugwirana nawo. Kupanikizira mpira ndi mapazi anu, yongolani miyendo ndi manja molunjika kotero iwo akugwera pansi. Pembedzani mutu ndi chapamwamba pakhosi pakhosi ndikugwirana manja nthawi makumi asanu (kutsegulira 5 mapulusa ndi kutulutsa kwa 5 mapulusa). Pewani mpira kapena mutaya!
Malangizo ndi malangizo:
- Chitani zochitika zonse za thupi lanunthu kapena kupatulira chizoloŵezi chanu chapamwamba kapena chapansi
- Oyamba, pangani sewero limodzi la khumi ndi awiri ndi khumi ndi awiri (16-16) pachithunzi chilichonse, kudumpha zovuta (monga za 100)
- Zopakati / Zapamwamba, pangani mapepala 1-3 a mapepala 10-15 a ntchito iliyonse
- Kuti magulu akuluakulu a minofu (monga chifuwa ndi kumbuyo) apangitse kukangana kwambiri pamagulu powapititsa ku mabowo pafupi ndi mpirawo.
- Nthawi zonse perekani mpira motsutsana ndi chinachake kuti muwuthandize. Mukamakula, mungathe kuchotsa mpira kuti muwonjezere mphamvu.
- Ngati mukufuna zovuta zambiri pamagulu, mukhoza kuzikulunga pozungulira manja anu mpaka mutakhala ndi mavuto
- Sungani ndi cardio musanayambe kugwira ntchito
- Afunseni dokotala ngati simunayambe mwakhalapo kale kapena mukudwala kapena kuvulala