Ntchito yofulumira, yogwiritsira ntchito mphamvu ngati mulibe nthawi yochuluka
Kupitiliza kumaphatikizapo makina osindikizira, kapena burpe kuphatikizapo makina apamwamba ndi ntchito yaikulu yomwe imakhala pafupi ndi gulu lililonse la minofu. Sindikukumbukira pomwe ndaphunzira ntchitoyi, koma ndakhala ndikukonda kwambiri ntchito kwa zaka zambiri. Ndi ntchito yosavuta yomwe mungagwiritse ntchito pamene simungathe kuchita zonse zomwe mumakonda kuchita chifukwa cha kuyenda, maholide kapena maudindo ena.
Komanso ndimasewera olimbitsa thupi omwe sakonda maphunziro, alibe nthawi yochuluka, kapena alibe zida zambiri kapena malo.
Ndi njira yowongoka kwa pafupifupi mpikisano aliyense wa masewera kuti athandizidwe molimba thupi muzochita zina. Ndi zophweka komanso zothandiza. Simufunikanso kudandaula ndi magulu ozunguza thupi, kuchita masewera olimbitsa thupi, kapena kubwereza. Mukazichita bwino, zimagwira pafupifupi minofu iliyonse m'thupi lanu, imakweza mtima wanu, imakuwonjezera, ndikukutsani (mwa njira yabwino) pafupifupi 10-15 mphindi.
Pogwiritsa ntchito masewero olimbitsa mtima (kuyendayenda, kuthamanga, kuthamanga njinga, kuyendayenda, kusambira, etc.), mudzakhala ndi zolemba zonse zomwe sizili zovuta komanso zosasangalatsa. Zochitazo zikhoza kuchitidwa tsiku ndi tsiku ngati mugwiritsa ntchito zolemera, koma ngati mukupita kulemera, mwinamwake mungayambe katatu pa sabata ndi tsiku lopuma pakati pa ntchito.
Mavidiyo Owonetsera:
- Sakanizani ku makina apamwamba ndi makina osokoneza bongo
- Sakanikizani ku makina apamwamba ndi mabulosi
Kusintha
Aliyense angapeze phindu la ntchitoyi mwa kupanga zochepa kusintha.
- Sankhani sewero la ma sebuleti kapena ma sebuleti omwe mumatha kupitilira mobwerezabwereza maulendo 15 ndi mawonekedwe abwino. Kwa oyamba kumene, izi zidzakhala zolemera mu mapaundi 10 mpaka 30.
- Yambani pamalo okonzeka ndi mapazi anu pafupi ndi phazi ndi nsalu pansi pambali pa mapazi anu.
- Lembani pansi pamalo amodzi ndi manja anu ndipo mutenge chiguduli chilichonse. Onetsetsani kuti msana wanu ukhale wolunjika (osati wosungunuka) komanso mutengeke.
- Yambani masewerowa poyendetsa mapazi anu kumbuyo kwanu kuti mukalowe mmwamba pamene mukugwiritsa ntchito ziphuphu zomwe zimagwira ntchito. Pitirizani kukankhira fomu yoyenera ndi thupi lanu molunjika kuchokera kumutu mpaka kumapazi popanda kugwedeza pakati kapena kugwedeza kumbuyo kwanu.
- Sakanizani kukankhira kwathunthu.
- Mukamaliza kukweza, bwererani kumbuyo pomwe mukugwiritsabe ntchito zowonongeka.
- Pogwiritsira ntchito njira yabwino yapamwamba, imani molunjika pamene mukusungira zitsulozo pafupi ndi mbali zanu ndipo muzitsulo imodzi yosalala, yoyendetsedwerako ikuwombera pansi mpaka kumapeto kwa msinkhu powakweza pamwamba ndi kuika zitsulo zanu pansi pa zolemera.
- Tsopano mwakonzeka kupanga makina apamwamba a dumbbell. Apanso, malizitsani kayendetsedwe ka njirayi, ndikubwezeretsani kumalo oyambira.
- Lembetsani zitsulo kuti muzitha kulemera ndi kubwezeretsa pansi kulemera kwanu pazitsulo zanu, kumbuyo kwanu molunjika, kutsogolo ndikuyika zolemera pansi pamapazi anu.
- Imeneyi ndi imodzi yokwanira ya kukankhira pamwamba pa makina apamwamba.
- Kawirikawiri ndimachita masewera atatu mwa mapulogalamu kuti ndipeze mpweya wanga pakati pa maselo. Nthawi zambiri ndimatha kumapeto kwa maminiti khumi ngati ndikuganizira.
Kusintha kwa Oyamba
Oyamba kumene angagwiritse ntchito miyeso yowonjezera, asinthidwe kukweza, apite mofulumira, abwerere mmbuyo kukankha phazi limodzi pang'onopang'ono ndikubwereza mobwerezabwereza. Ngati chinthu chovuta kuchikweza ndi chovuta kwambiri, mungathe kuphweka mwa kugwada pansi ndikuyamba kumangirira kapena kulowetsa mmalo mwa mphindi 30 m'malo mwa kukankhira mmwamba.
Kusintha kwa Zochita Zapamwamba
Ochita masewera apamwamba angapangitse ntchitoyi kukhala yovuta kwambiri pogwiritsa ntchito zolemetsa zowonjezera, kuwonjezereka msinkhu wa kubwereza, kuwonjezera kusintha kwakukulu (kukankhira miyendo yonse ndi kubwerera kukwera panthawi imodzimodzi, ngati burpee) ndi kuwonjezeranso zipsyinjo zambiri amaika.
Kuti muwonjezere kenanso muzolowera, ganizirani kuchita kampu ndi mmbuyo musanadumphire kumbuyo kwa makina opitirira.