Yesani Thupi Lanu Lalikulu Ndi Kuyesedwa Kwachidule

Kupititsa patsogolo zolimbitsa thupi ndi njira yosavuta yowonera zomwe mukuchita

Kuwongolera si njira yokha yopangira mphamvu ya thupi ndi chipiriro, koma ndi njira yabwino yowunika thupi lanu lam'mimba mphamvu ndi chipiriro.

Kuyesa kukakamizika ndiyeso yoyesera yogwiritsidwa ntchito ndi makosi, ophunzitsa ndi othamanga kuti aone momwe thupi likulimbirako komanso kuyang'anitsitsa kupita patsogolo pa mphamvu ndi kuphunzitsa thupi. Mayeso ophwekawa amakuthandizani kuyerekezerani nokha thupi lanu lopirira minofu kwa ena a msinkhu wanu ndi azimayi ndi kuyang'ana pulogalamu yanu yolimbitsa thupi pa nthawi.

N'chifukwa Chiyani Tiyenera Kuda nkhawa ndi Thupi Lalikulu? Mphamvu ndi Kupirira?

Mphamvu ndi chipiriro mu minofu ya thupi lapamwamba , makamaka chifuwa, mapewa, triceps ndi pachimake ndi chisonyezero chabwino cha thupi lonse. Zochita zosavutazi zimagwiritsa ntchito minofu m'thupi lonse - kuyambira mutu mpaka kumtundu - kuti akhalebe wolimba. Mphamvu ya thupi ndi chipiriro ndi zofunika kwa othamanga monga osambira, okwera, kapena golfers amene amafuna mphamvu ndi mphamvu m'manja mwao ndi mapewa kuti azichita bwino ndi kupeŵa kuvulala. Koma thupi lapamwamba lapamwamba ndilofunikanso kwa aliyense amene akufuna kuchita masukulidwe a tsiku ndi tsiku, monga kunyamula katundu kapena kunyamula ana, mosavuta komanso popanda kuvulaza.

Mitundu Yoyamba Imagwiritsidwa Ntchito Panyanja

• Mapepala (Anterior ndi Medial Deltoids))
• Chifuwa (Pectorals)
• Kubwerera Kumtunda Wapamwamba (Triceps)

Mmene Mungayendere Chiyeso Chokakamiza

Pamene mukuchita kukankha, mumakweza pafupifupi 75% ya thupi lanu lonse.

Kugwiritsira ntchito ndondomeko yosinthika kumachepetsa kuchuluka kwa chiwerengero cha 60% cha thupi lanu lonse.

Chiyeso Choyendetsa Bwino

• Yesetsani kutentha pang'ono musanayese kuyeretsa thupi.
• Yambani mmalo osunthira manja pazanja ndi zala zakumanja ndi manja a paphewa pambali ndi mbali zowonjezera.
• Pamene mukuyenda molunjika kuchokera kumapazi mpaka kumapeto, ndi kumapewa, pewani thupi lanu lakumwamba kuti zitsulo zanu zikhoterere ku madigiri 90.

• Bwererani mmbuyo ku malo oyambira.
• Icho ndi chimodzimodzi.
• Pitirizani ndi mawonekedwewa ndipo malizitsani kubwereza mobwerezabwereza popanda mawonekedwe.
• Lembani nambala yonse ya kukankhira kwathunthu kwatsirizidwa.

Kuyesedwa Kosintha Kwambiri
Chiyeso chosinthidwa chimagwiritsidwa ntchito kwa amayi omwe amakonda kukhala ndi mphamvu zochepa za thupi kuposa amuna. Chiyesochi chikuchitidwa mofanana ndi pamwamba, koma amagwiritsa ntchito kusintha, "pa bondo".

• Yesetsani kutentha pang'ono musanayese kuyeretsa thupi.
• Yambani mmalo osinthidwa kusintha, pa manja ndi mawondo ndi manja mbali ya phawa padera ndi mbali zowonjezera.
• Gwetsani m'chiuno, ndi kusuntha manja mpaka mutenge mzere wolunjika kuchokera kumadzulo, mpaka m'chiuno, ndi kumapewa.
• Pamene mukuyenda molunjika kuchokera pamabondo kupita kumapewa, pewani thupi lanu lakumwamba kotero kuti zigoba zanu zigochere ku madigiri 90.
• Bwererani mmbuyo ku malo oyambira.
• Icho ndi chimodzimodzi.
• Pitirizani ndi mawonekedwewa ndipo malizitsani kubwereza mobwerezabwereza popanda mawonekedwe.
• Lembani chiwerengero chonse cha kukankhira kwathunthu kosinthidwa.
  

Momwe Mungaperekere Zomwe Mukuchita Potsatira Zotsatira Zowona

Pambuyo pomaliza, yesetsani, yerekezerani zotsatira zanu ndi zikhalidwe ndi ndondomeko za msinkhu wanu ndi chiwerewere ndi tebulo lotsatira.

Kuti muyese kufufuza kwanu, mukhoza kuchita mayeso okakamiza masabata asanu ndi awiri kapena khumi ndi awiri.

Mukufuna kuwonjezera mpikisano wanu? Yesani malangizo awa ophweka ochita zambiri

Chitsime:

McArdle WD et al, Zofunikira za Physiology, 2000, 2006. Lofalitsidwa ndi Lippincott Williams & Wilkins.

Sakanizani Zotsatira Zotsatira Zowonongeka