Tanthauzo: Kuchita masewera olimbitsa thupi poyesa kulemera ndi ntchito zomwe zimaphatikizapo umodzi wokha komanso magulu ochepa a magulu. Izi ndi zosiyana ndi zochitika zojambulidwa zomwe zimagwira ziwalo ziwiri kapena zingapo ndi minofu yambiri.
Zitsanzo: Biceps curl ndizochita masewera olimbitsa thupi omwe amasinthasintha ndondomeko ya mmphepete ndipo amalowetsa mitsempha yapamwamba yapamwamba. Kawirikawiri, kupiringa, kuukitsa, kuuluka ndi kuwonjezera ndizochita kudzipatula.
N'chifukwa Chiyani Anthu Amachita Zozizwitsa?
Zochita zodzipatula zimakulolani kuti muganizire kudera limodzi lokha. Mukhoza kugwiritsa ntchito njira yoyenera ndikunyamula minofu ndi kuchuluka kwa kuchuluka kwa kulemera ndi kubwezeretsanso kuti mugwire ntchito.
Kugwiritsa ntchito masewero olimbitsa thupi pogwiritsa ntchito makina opanga zamalonda kumapangitsa kuchita masewera olimbitsa thupi. Ndizozoloŵera kuti masewera olimbitsa thupi akhale ndi makina ochita masewera olimbitsa thupi, omwe amadziwika kuti azikhala okhaokha. Kutalika kwa mpando ndi zochitika zina zosinthika ziyenera kuzindikiridwa kotero kuti zochitikazo zimachitidwa molondola ndipo zimalowera minofu yolingalira. Gym-goer angapange gawo lophunzirira dera kuchokera kumakina kupita ku makina, kuchita masewera olimbitsa thupi amodzi. Makina ambiri ochita masewera olimbitsa thupi omwe amagwiritsidwa ntchito panyumba kapena ku magulu a thanzi angapangenso kuchita masewera olimbitsa thupi.
Okonza matupi apamwamba angagwiritse ntchito masewera olimbitsa thupi kuti athandize minofu yomwe sagwiritsidwa ntchito mokwanira mu ntchito yawo yachizolowezi.
Munthu yemwe wapanga kusalinganikirana kwa minofu ndi kupitirira kwambiri kwa gulu limodzi la minofu angagwiritse ntchito masewera olimbitsa thupi kuti apange gulu la minofu yotsutsana.
Thandizo Lathupi: Kuchita masewera olimbitsa thupi nthawi zambiri kumaperekedwa kuti azitha kuchipatala ndi kukonzanso. Wothandizira amadziwa kuti minofu imayenera kulimbikitsidwa bwanji pambuyo povulazidwa, musanayambe opaleshoni yothandizira, kapena kubwezeretsanso pambuyo pa kuvomereza.
Zovuta Zochita Zozizwitsa
Kulephera kuchita masewera olimbitsa thupi ndikofunika kuti muzitha kugwiritsira ntchito minofu yotsutsana ndi minofu iliyonse. Apo ayi, kusamvetseka kungapangitse ngati gulu limodzi la minofu liri bwino pamene zosiyana sizigwirizana ndi mphamvu zake ndikusunga thupi ndi kuyenda. Munthu amene amakonda kupanga bicep curls ndipo sagwira ntchito triceps akhoza kudzipeza okha osayenerera.
Zoona zake, palibe minofu imene imachoka kwathunthu ku dongosolo lonselo. Minofu ya Synergistic idzathandizanso, kuyimitsa kapena kulephera kuyenda kwa minofu kapena mgwirizano. Izi ndi zoona makamaka ngati ochita masewerawa sakugwiritsa ntchito mawonekedwe abwino kapena sakuyika makina ochita masewera olimbitsa thupi payekha.
Ngati kuchita masewera olimbitsa thupi kumachitidwa molemera kwambiri kapena kubwereza mobwerezabwereza, kungapangitse ululu kapena kuvulala.
Zojambula Zodziwika Kwambiri
- Chiwombankhanga: Zimagwiritsidwa ntchito ndi makina ochita masewero olimbitsa thupi. Amagwiritsa ntchito minofu ya pachifuwa.
- Mbali Yokhumudwitsa Imatuluka: Zimagwirira ntchito (minofu ya m'mapewa)
- Curl Wachifumu: Zolinga zam'tsogolo.
- Ndondomeko ya Bench Flat: Gwiritsani ntchito chifuwa chachikulu-pectoralis.
- Mapiritsi a Bicep: Gwiritsani ntchito biceps.Can ichitidwe ndi makina osokoneza bongo, zingwe kapena makina ochita masewera olimbitsa thupi.
- Pezani Pansi Pansi: Makina a makina. Zimagwira triceps.
- Pezani Zowonjezera: Zimagwira triceps.
- Kumvetsera Kickback: Kumagwira triceps
- Quadriceps Leg Extensions: Kawirikawiri amachita ndi makina. Imagwira quadriceps.
- Hamstring Leg Curls: Kawirikawiri amachita ndi makina apiringa. Zimagwiritsanso ntchito hamstrings.
- Ng'ombe Imakwera: Imachita gastrocnemius ndi minofu ya mwana wa ng'ombe.
- Zowonjezeretsa Kumbuyo: Zimagwiritsa ntchito minofu ya m'mbuyo kumbuyo.
Zowonjezereka: Zochita Zojambula ndi Kukhalitsa : Momwe mungagwiritsire ntchito masewera olimbitsa thupi ndi kudzipatula kuti mugwiritse ntchito pulogalamu yolimbitsa thupi.