Chimodzi mwa zinthu zamakono zogwiritsa ntchito thupi lonse, zipangizo zogwiritsira ntchito zogwiritsira ntchito zowonongeka zimatayira (kapena kugubuduza) discs. Ndipo ngakhale kuti zingawoneke ngati zowonongeka, zipangizozi zimagwiritsa ntchito chida chothandiza kwambiri kwa othamanga aliyense pa masewera onse a masewera. Sliders ndi zotsika mtengo, zowonongeka ndipo zimapereka zovuta zolimbitsa thupi zomwe zimapangitsa mphamvu ndi kukhazikika , ndipo zingagwiritsidwe ntchito kuti zikhale ndi chipiriro , kusinthasintha, komanso kuthandizira kuvulaza.
Kodi Zipangizo Zolimbitsa Thupi Ndi Ziti?
Zidutswa zazing'onozi, zozungulira zonse zapangidwe zimapangidwira kupanga malo otambasula pakati pa manja anu kapena mapazi anu pansi. Choncho m'malo mokwezera manja kapena miyendo yanu paziwalo za thupi, mumagwirana manja ndi mapazi anu pansi ndikuthandizira kulemera kwanu.
Pafupi ndi kukula kwa frisbee, zotupa zimakhala ndi zipangizo ziwiri (mbali imodzi ya pulasitiki yolimba ndi nsalu ina, kapena mbali ziwiri zonsezi) zomwe zimakulolani kuchita masewera osiyanasiyana. Sungani mbali yosalalayo kuti muyike mosavuta papepala, ndipo pitirizani kuikapo mbali yowonjezera, monga mitengo kapena matabwa.
Malingana ndi zolinga zanu ndi zochitika zanu zomwe mukuchita, mungagwiritse ntchito thupi lanu lolemera ndi osakaniza kuti mukhale ndi mphamvu yowonjezera pamtima kapena kumanga mphamvu pogwiritsa ntchito magulu ena a minofu. Chifukwa chakuti ndizochepa kwambiri, zimakhala zochepa, zochepa kwambiri, zimakhala zoyenera kugwiritsa ntchito kunyumba kapena kuyenda. Pafupifupi $ 20 kapena zocheperapo pazomwe zilipo, ndizowonjezerapo bwino pa ndandanda yogwiritsira ntchito zipangizo zamakono ndipo amapanga mphatso yayikulu.
Kodi Kupindula ndi Zipangizo Zotayira Ndi Phindu Lanji?
Kuwongolera zolimbitsa thupi kumathandiza popita kunyumba chifukwa chakuti ndizochepa komanso zosavuta. Zochita zosiyana zomwe zingathe kuchitidwa ndizolondola.
Ogwiritsira ntchito amapereka zochepa pochita masewera olimbitsa thupi ndipo zimakhala zophweka pamalumikizi, choncho nthawi zambiri amauzidwa pamatenda oyenerera kwa othamanga omwe akufuna kukhalabe olimba pamene akuchira.
Chifukwa chakuti mukukumana ndi malo osasunthika (kutsekemera) pamtunda wonse, oyendetsa ntchito amagwiritsa ntchito minofu mosiyana ndi zochitika zolimbitsa thupi. Pofuna kusuntha kuchoka pamalo ena kupita kumalo ena, muyenera kukhalabe ndi nkhawa nthawi zonse m'misamaliro, zonse zomwe zimapangitsa kuti zisamayende bwino komanso zowonongeka, panthawi yonseyi. Kaya mukusuntha manja anu kapena mapazi anu, mudzakhala mukuchita zozizwitsa zokhudzana ndi minofu nthawi iliyonse pafupi. Kugwiritsira ntchito sliders kungakhalenso njira yothandiza yowonetsera bwino .
Zochita Zapamwamba Zoposa zisanu Zomwe Mungapangire Thupi Lathunthu
Chiwerengero cha zochitika zomwe mungathe kugwiritsa ntchito pogwiritsa ntchito zida zazing'ono zimangopeka ndi mphamvu zanu zokha, koma pali zintchito zisanu zomwe zimapereka chingwe chachikulu kwambiri kwa bakha lanu pomanga nyonga ndi kukhazikika kuchokera mutu kumutu.
Malangizo Othandizira Ogwira Ntchito Zokambirana
- Yambani ntchito yochita masewero olimbitsa thupi ndi kanthawi kochepa, kutentha thupi, kapena kuchita masewera olimbitsa thupi oyambirira pang'onopang'ono, mwaulemu ndi olamulidwa musanawonjezere nthawi yanu ndi mphamvu.
- Gwiritsani ntchito masewera olimbitsa thupi ndikuyenda mwakhama.
- Chitani masewera olimbitsa thupi kwa masekondi 30 mpaka 60, malingana ndi msinkhu wanu.
- Bwerezerani dera lonse kwa maulendo 3 mpaka asanu, kapena kuti nthawi yeniyeni yoikika.
- Kuonjezera nthawi ndi mphamvu ya ntchito iliyonse pamene kukula kwanu kumakula.
- Kupumula ngati simungathe kusunga mawonekedwe anu ndikumangokhalira kuyenda.
1 - Wokwera Kumapiri
Kuchita masewero olimbitsa mapiri ndi thupi lalikulu, lochita masewera olimbitsa thupi lomwe nthawi zambiri limapezeka pa ntchito yopangira boot. Kuwonjezera zida zowonongeka kwa kayendetsedwe kameneko kumapweteketsa masewera olimbitsa thupi a mapiri kufika pamlingo watsopano chifukwa umaphatikizapo kuchitapo kanthu panthawi yomwe mukuyendetsa mwendo uliwonse, ndikuchotsa zotsatira za kudumpha miyendo yanu kutsogolo ndi kumbuyo.
Yambani mu malo apamwamba kwambiri ndi mapazi onse pa opalasa. Lembani bondo lanu lakumanja kutsogolo lanu, musunge m'chiuno mwanu. Bwezerani bondo mmbuyo ndi kubwereza kumbali inayo. Mukhoza kuwonjezera mphamvu mwa kuwonjezereka msanga wa kuyenda kwanu.
2 - Wokwera Mtsinje Wonse
Monga njira yowonjezereka yopita kumapiri, mungathe kukwera pamwamba pa phiri. Zochita izi zidzakuthandizani kuti muzitsatira komanso mutsegule. Sankhani masewero olimbitsa thupi kapena nthawi ina iliyonse mutadutsa dera.
Yambani mu malo apulaneti ndi mapazi onse pa magudumu oyenda. Mukasunga m'chiuno chanu, kwezani mwendo wanu wakumanja kutsogolo kwa dzanja lanu lamanja mulowemerera. Gwirani mwendo wanu wakumanja kumbuyo kwa malo oyambira pansi. Bwerezani ndi mwendo wanu wakumanzere.
3 - Kudza Tuck
Bondo limagwiritsira ntchito misozi yanu, yamkati, ndi yachisanu. Yambani mu malo apamwamba kwambiri ndi mapazi onse pa opalasa. Sungani mlingo wanu m'chiuno ndipo mutenge mawondo onse kuti mukhudze pachifuwa chanu, mutasunga mapazi anu. Sungani maziko anu molimba ndikubwezeretsani mapazi anu kumalo anu oyambirira.
4 - Lamulo Lokha Limodzi Lochokera ku Bridge
Lembetsani hamstrings zanu ndikugwedeza ndi kusamuka uku. Lembani kumbuyo kwanu ndi mawondo anu atawongolera ndi mapazi onse pa opalasa. Kwezani mchiuno mwako mu malo a mlatho, mukukhala ndi phokoso ndi zinyundo. Khalani mchiuno, musamapite patsogolo, kuchoka kumaso anu, kenaka mutembenuzire phazi lanu. Bwererani ndi phazi lina ndikupitiriza mbali zina. Kuti muwonjezere mphamvu kapena ntchitoyi, pewani miyendo yonse pamodzi.
5 - Mbali (Yotsatira) Lunge
Yambani kuyima ndi phazi lanu lamanja pamtunda ndi phazi lanu lakumanzere pansi, mapazi paphewa padera. Gwiritsani ntchito mwendo wanu ndikuyang'anitsitsa ngati mukugwera mu malo amodzi omwe ali ndi thumba limodzi pamene mukuponya phazi lanu lamanja pa diski kupita kumanja. Tsatirani phazi lanu lamanja mobwerezabwereza kubwerera kwa inu pamene mukubwerera ku malo oima. Pangani mapapu asanu ndi mwendo wanu wakumanja, kenako sankhira kumbali inayo ndikubwereza ndi kumanzere kwanu. Sinthani ndi kubwereranso ku kutopa.
6 - Kuthamangira Pushani
Izi zamasinthidwa pushup amagwiritsira ntchito thupi lanu lonse lapamwamba. Yambani pamalo apamwamba ndi manja anu pa discs ndi mapazi anu chiuno-m'kati padera. Lembani pushup ponyamula dzanja lanu lamanja kumbali, kusunga maziko anu omwe mukuchita nawo ndi chiuno chanu. Bwerezani pushup ndi dzanja lanu lamanzere kutuluka ndi kupitilira, kusinthana mbali.