Limbikitsani Mphungu ndi Zida Zogwiritsira Ntchito Chingwe
Chingwecho chimakoka zochita masewera olimbitsa thupi zimagwiritsa ntchito makina olemera kwambiri a chingwe kutsogolo kumbuyo, mikono ndi m'mimba minofu. Ndimagulu, gulu lophatikizana lomwe limafuna kuti thupi lanu likhale lokhazikika pochita izo, zomwe zikuphatikizapo abs.
Mmene Mungasankhire Zida Zogwiritsa Ntchito Pulogalamu Yamakono
- Onetsetsani chingwe pamlingo wapamwamba pamapeto ena a chingwe. Mungagwiritsenso ntchito zida zowonjezera pakhomo pakhomopo.
- Gwiritsani ntchito zida zogwiritsira ntchito zomwe zingakupangitseni kugwiritsa ntchito manja awiri kuti mumvetsetse momwe mungagwiritsire ntchito.
- Onetsetsani kuti malo okuthandizira ali pamwamba pa mutu wanu komanso kuti mutha kufika nawo pamanja.
- Sankhani kulemera kokwanira kuti muthe kukopera chingwe mpaka kumapeto kwa ntchafu pomwe mukufunikira khama.
Mmene Mungagwiritsire Ntchito Chingwecho Pewani Kutsimikizira Zochita
- Mudzakoka chingwecho ndikugwedeza pang'ono m'chiuno kuti chingwecho chikhale kutali ndi thupi (onani chithunzi). Izi sizochita masewera olimbitsa thupi omwe manja amachitira pafupi ndi thupi.
- Gwiritsani mimba m'mimba, sungani kumbuyo pamene mukuweramitsa ndikukumbukira kupuma kunja ndikuyesera.
- Ngati mukuchita bwinoyi, mudzapeza kuti mimba yanu idzagwira ntchito mwakhama ndipo manja anu ndi mmbuyo adzapeza ntchito.
- Kugwiritsidwa ntchito mwamphamvu kumapangitsa kwambiri kugogoda pa triceps kumbuyo kwa mikono ndi kugwiritsira ntchito mobisa kudzagwira ntchito kwambiri.
- Njira ina ndiyo kuchita masewerawa. Ikani choyimira choyimira kuti mufike pamagwiritsidwe mukugwada. Kutha kwa zochitikazo ndi zofanana ndi ziwalo za m'mimba zimakanikizidwa pa kukopa pansi kwa chingwe ndi kulemera kwake.
Chitani masewera atatu a machitidwe 10 mpaka 12. Onetsetsani kuti musamalume m'mimba ndipo muzimva kuti mukuwombera pamene mukugwera pansi, ndipo musamangomaliza kumbuyo ngati mutasintha.
Mitundu Yotetezedwa ndi Kugwiritsa Ntchito Pulogalamu Yophatikiza Chingwe
Latissimus dorsi minofu ya kumbuyo ndiyo cholinga chachikulu cha chingwe. Mitsempha yothandizira ndizozirombo za chifuwa, triceps, deltoids, rhomboids, ndi sitima zapamwamba. Minofu yomwe imayesetsa kukhazikitsa kayendetsedwe ka zinthu ndizo triceps, pectoralis zazikulu, mawonekedwe a manja, ndi m'mimba mitsempha: rectus abdominis ndi obliques.
Zowonjezeranso Zowonjezera Mafakitale
- Zochita Zakale za Mphamvu ndi Minofu : Kugwiritsa ntchito zingwe za ntchito yapamwamba.
- Biceps Cable Curl : Mangani manja anu ndi makina opanga.
- Zochita za Lats Wamkulu: Pangani nsana wanu ndi zojambula zamagetsi.