Zochita zodzipatula ndi kusuntha komwe kumaphatikiza gulu limodzi lokha. Izi ndi zosiyana ndi zochitika zojambulidwa , zomwe zimagwiritsa ntchito gulu limodzi kapena gulu limodzi. Ganizirani zakulumikiza kwa mwendo kumene kuli cholowa chimodzi chogwira ntchito. Ndizochita zodzipatula. Tsopano, ganizirani za squat, komwe mumapindira m'chiuno, mawondo, ndi mavoti, ndipo mutha kuzindikira ntchito yogwiritsira ntchito.
Chifukwa Chiyani Kukhalitsa Kukhalitsa?
Kawirikawiri, kuchita masewera olimbitsa thupi nthawi zonse kumatchulidwa chifukwa zimagwira ntchito . Mu moyo wa tsiku ndi tsiku, gulu limodzi la minofu siligwira ntchito limodzi ndi magulu ena a minofu, limagwirira ntchito limodzi ndi thupi lonse. Ganizirani za kutsegula chitseko kapena kuikapo pa shelefu. Izi zimakhudza thupi lonse, choncho n'zomveka kuphunzitsa thupi mwanjira imeneyo. Komabe, pali zochitika zomwe mukufuna kuziganizira kwambiri pazomwe mukudzipatula.
- Muli ndi kusamvana kwapang'ono. Nenani kuti mutenga zokhazokha zazingwe zina za biceps curls. Muli ndi dzanja lamanja, kotero mukuzindikira kuti mutha kuchita nsonga zambiri ndi mkono wanu kuposa mkono wina. Zikatero, mungafune kuti mupitirize kuchita zopopera zokhazokha pofuna kulimbitsa dzanja lamanzere.
- Muli ndi vuto. Ngati munayamba mwachitapo kanthu, mumadziwa kuti angayambe kuchita masewera olimbitsa thupi kuti akwaniritse minofu kapena olowa . Mwapang'onopang'ono mumalimba ndi kupirira ndipo, pakapita nthawi, akhoza kuwonjezera zochita zina zolimbitsa thupi komanso zolimba.
- Ndinu wokonza thupi kapena wokonda mpikisano. Omwe amapanga thupi nthawi zambiri amatha kuyang'ana mwachidwi ndipo amatha nthawi yochuluka kugwira ntchito pamagulu amodzi kuti amve tanthauzo labwino ndi kumanga minofu yayikulu .
- Mukufuna pulogalamu yabwino. Zochita zambiri zimakhala zabwino, koma mukusowa machitidwe odzipatula mmenemo kuti muzitha kuwonjezereka mu mphamvu yanu yophunzitsira ndikulimbikitsani kuchita zovuta. Taganizirani za mzere umodzi wa mkono . Izi ndizochita masewera olimbitsa thupi, koma zimaphatikizaponso ntchito yambiri ya biceps. Ngati biceps yanu ilibe mphamvu, simungathe kukweza kulemera kokwanira kuti mulowetse zikuluzikulu, minofu yolimba kumbuyo. Kuchita masewera olimbitsa thupi monga biceps curls ndi njira yabwino yopangira manja anu amphamvu pazochita zina zammbuyo. Chitsanzo china ndi makina osindikizira pachifuwa, omwe amaphatikizapo mapewa ndi triceps. Chifukwa chifuwacho ndi chachikulu, champhamvu kwambiri, mumakhala ndi mapewa ndi manja kuti muthe kukweza zolemera. Kugwiritsa ntchito mapewa monga makina opitirira ndi katatu ochita masewera olimbitsa thupi monga zowonjezera zingathandize kuti chifuwa chanu chizigwira ntchito bwino.
Zitsanzo za Kutulutsidwa Pakati pa Zochitika Zojambula
Yerekezerani kudziwonetsera kwaokhaokha kwa ntchito yogwirizanitsa gululo la minofu:
- Mphepete mwachitsulo motsutsana ndi masewera amphamvu okhala ndi zida zonyundo
- Kuwonjezera malamulo ndi masewera
- Makina osindikizira pachifuwa vs. pushups
- Pezani zowonjezera vs. kuzungulira
- Makina oyang'anizana ndi oyang'anizana amadzutsa
Kugwira ntchito ndi Makompyuta ndi Mapulumulo Otsalira
Njira yokondweretsa yogwirizanitsa chigawo ndi kudzipatula ndikugwirizanitsa zochitika pamodzi. Pa gulu lirilonse la minofu, sankhani masewera olimbitsa thupi limodzi ndikutsata zozizwitsa. Izi zimagwira ntchito mu mawonekedwe apamwamba.
- Thupi Lalikulu Lidzasintha Zochita
- Chiwalo Choyamba Choyamba Thupi 2
- Kuphulika kwa Thupi Lonse
- Thupi Loyesedwa Lomwe Pangani Ntchito
Zolembazi zapamwambazi zikuphatikizapo machitidwe osiyanasiyana ndi kudzipatula kuti agwire mbali iliyonse ya thupi mwamphamvu kwambiri. Yesani kuwonjezera zonse zomwe mukuchita ndikuwona mmene machitidwe ena amachitira. Mungapeze kuti mutha kukweza kwambiri pamene magulu ang'onoang'ono a minofu ali amphamvu.
> Chitsime:
> American Council on Exercise. Buku la ACE Personal Trainer, Edition la 5 . San Diego: American Council on Exercise, 2014.