Gwirizanitsani kukankhira ndi mzere wa lat ndi kumanga thupi limodzi ndi chapakati
Kupitiliza mmwamba ndizomwe zimapangitsa kuti thupi likhale lolimba lomwe limapanganso mphamvu zofunikira. Kuwombera kumachitika kulikonse popanda zipangizo ndipo sikufuna nthawi yochuluka kuti mugwire ntchito kufooka. Amakhalanso ogwira ntchito kwambiri kwa aliyense chifukwa ali otheka. Wachichepere angasinthe kayendetsedwe kameneka kuti kakhale kosavuta, ndipo pamene wina akukula, pali njira zambiri zoonjezera zovuta za kayendetsedwe kazing'ono.
Mzere wa Lat ndizochita maseŵera olimbitsa thupi omwe nthaŵi zambiri amanyalanyazidwa ndi wothamanga wamkulu. Kuteteza kumbuyo kumakhala kolimba kwambiri ndi masewera ambiri, koma chifukwa anthu ambiri, kuphatikizapo ochita masewera olimbitsa thupi, amathera maola tsiku lililonse atakhala pansi, kapena akuyang'ana pazithunzi zazing'ono, mapewa athu akhoza kutha mosavuta ndi makosi athu angled down. Mzere wotsatira ukhoza kuthandizira kukonza zina mwazifukwa zosayenera.
Koma bwanji ngati mutagwirizanitsa izi ziwiri zosavuta, koma zogwira mtima, zimachita zochitika zopha munthu mmodzi? Pokhala ndi zida zazing'ono mungagwiritse ntchito zochita masewera olimbitsa thupi omwe amachititsa kukakamiza ndi kukopa kayendetsedwe ka masewera olimbitsa thupi komanso kuchitapo kanthu kawiri kawiri komwe kumatengera nthawi yochita masewero olimbitsa thupi.
Kupitiliza kumaphatikizapo kusiyana kwa mzere wa latina kumaphatikizapo mzere wosakanikirana ndi mwambo wochita masewera olimbitsa thupi. Kusintha kumeneku kumawonjezera kuchuluka kwa masewerawa pamene kumayambitsa zowonongeka komanso kumayambitsa minofu ya latissimus dorsi (kumbuyo).
Ichi ndi ntchito yopititsa patsogolo yopanga mphamvu, koma kugwiritsa ntchito mawonekedwe oyenera komanso zolemera kwambiri ngakhale oyamba akhoza kuyamba ndi zokopa zokopa. Kuchita bwino komanso kugwiritsa ntchito mawonekedwe abwino, ntchitoyi imalimbitsa minofu m'chifuwa, mapewa, mikono, mmbuyo, opanda ngakhale miyendo.
Momwe Mungachitire Pogwiritsa Ntchito Lat Row Mwachangu
- Yambani mu malo okankhira mmwamba ndi dzanja lirilonse pa sing'onoting'ono.
- Yambani ndi zolemera zolemera pamene mukukwaniritsa fomu yanu.
- Sungani manja anu pansi pa mapewa anu.
- Kusankhana pa manja ndi zala zakutsogolo ndi mapazi anu zikufalikira kuti mukhale bata.
- Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi popanda kugwedeza pakati kapena kugwedeza kumbuyo kwanu.
- Musanayambe kayendetsedwe kalikonse, mgwirizaninso abs ndi kumanga maziko anu pokoka mkanda wanu kumimba kwanu.
- Gwiritsani ntchito zofunikira zonse muzochita zonsezi.
- Lembani pamene mukugwedezeka pang'onopang'ono ndikudzichepetsetsa nokha mpaka mphutsi zanu ziri pa 90 degree mbali.
- Exhale pamene mukuyamba kukankhira mmbuyo ku malo oyambira.
- Mukangobwerera ku malo oyambira mudzawonjezera mzere wosayankhula.
- Kwezani dumbbell imodzi pamene mukulimbitsa thupi lanu ndi mkono wina.
- Bweretsani mkombero mofatsa pansi ndipo mubwerezenso wina.
- Pitirizani kumenyana ndi manja.
- Pamwamba pa kayendetsedwe ka mzere, dumbbell iyenera kuti ili pafupi ndi chifuwa chanu ndi mphuno zikukwera mmwamba.
- Sungani mchiuno mwanu; musasinthe msolo pamene mukuchita mzerewu.
- Bwerezani mobwerezabwereza mobwerezabwereza monga nthawi yanu yopezera masewera imafuna
Kugwiritsira ntchito izi, ndi zina zosiyana siyana zingakuthandizeni kumanga nyonga kuti muzitha kuchita zambiri .
Zowonjezera Mfundo Zowonjezera
- Stability Ball Push Ups - Pogwiritsa ntchito phokoso pa mpira wotetezeka mumagwirizanitsa zolimba monga bwenzi la munthu aliyense ndipo mutenge thupi loyamba lomwe lingakupangitseni kuti mumve m'mawa mwake.
- Mankhwala Osakaniza Mapulo Push Up - Gwiritsani ntchito zofunikira zanu ndi malo oyamba ndi ntchito yosavuta, koma yovuta. Zina zowonjezera dzanja pamene mukukwera mmwamba zimapereka masewero olimbitsa thupi omwe amagwiritsira ntchito pecs ndi triceps mwanjira yatsopano.
- Khalani Osasunthika - Pamene kukwera kwapadera kumakhala kosavuta, yonjezerani mphamvu mwa kukweza mapazi anu. Zikuwoneka zosavuta kuposa momwe zilili.
- Kusakanikirana kosatha - Onani njira zopanda malire zowonongeka.