Kuchita masewero olimbitsa thupi awiri kumakhala popanda kupuma
Kuchita masewera olimbitsa thupi ndi mawonekedwe amphamvu omwe mumayenda mofulumira kuchokera ku zochitika zolimbitsa thupi kupita ku zochitika zosiyana koma osapuma kuti mukhale pakati pa zochitika ziwirizi. Kawirikawiri, mumatenga mphindi pang'ono kuti mutenge mpweya kapena kumwa madzi pakati pa masewera olimbitsa thupi. Izi zimaperekanso nthawi kuti minofu izibwezere. Koma pamene mukusokoneza mumayenda kuchoka ku malo ena kupita kwina popanda kupumula.
Pali njira ziwiri zazikulu zomwe zingagwiritsidwe ntchito. Njira ziwiri izi ndi zosiyana, ndipo motero, zotsatira zochokera kwa iwo zimasiyana kwambiri. Mitundu ikuluikulu ikuluikuluyi ikutsutsana ndi gulu la minofu ndipo gulu lomwelo limagwedeza.
Ubwino wa Ntchito Zapamwamba
Zosasintha zingagwiritsidwe ntchito ngati njira yophunzitsira zambiri nthawi yaitali. Pamene minofu yanu ikuchira kuchokera pa imodzi, mukuchita zochitika zina m'malo mozengereza. Mungathe kubwerera kuntchito yoyamba kuti mupange zina zomwe mwasankha ndikupitirizabe ndi chitsanzo chimenecho mpaka mutapuma mowa kapena kumwa. Kusokoneza malo polimbikitsa mphamvu ndi mphamvu, monga kusowa kwa mapangidwe pakati pa maselo kungakhale kovuta kwambiri.
Kupuma, Kusintha, ndi Kupambana
Kuphunzitsa kulemera, ndiyiyi nambala yeniyeni ya zochitika zomwezo zomwe zimagwira mosasintha popanda kuima. Zida zimapangidwa mobwerezabwereza, zoperewera kubwerezabwereza, zomwe zimagwira ntchito imodzi yokha.
Mwachitsanzo, ngati mutapanga mavoti 10 a mzere mutawu, iwo amawonedwa kuti ndi limodzi la magawo khumi. Chimodzi mwa zida khumi zazing'ono zomwe zimagwiritsidwa ntchito zimayesedwa ngati rep rep.
Kukonzekera kwadongosolo kungakhale kagawo kakang'ono kakang'ono ka 10 kotsatizana kotsatiridwa ndi katatu ka triceps kowonjezera kapena kungakhale kagawo kakang'ono ka 10 kotsatizana kotsatiridwa ndi ndondomeko ya makina osindikizira 10 a bench.
Kutsutsa Magulu a Mitundu Yambiri
Mtundu umodzi wodziwika bwino wa masewera olimbitsa thupi umaphatikizapo kugwira ntchito magulu awiri amitundu yosiyanasiyana kumbuyo ndikubwereza dera. Mwachitsanzo, kugwiritsidwa ntchito kotere kumaphatikizapo kuchita masewera olimbitsa thupi ndikuyamba kupita ku thupi la pansi. Mu chitsanzo ichi, wophunzirayo adzalumikiza kamodzi pazithunzi za benchi ndipo wina adzaikidwa pamsewu wa mwendo .
Njira ina yosavuta kukonzekeretsa ndikusintha ndi magulu otsutsana. Mungathe kuphatikiza benchi, yomwe imagwiritsa ntchito chifuwa, ndi mzere wokhala pansi womwe umagwira kumbuyo.
Zosinthazi ndizofanana ndi njira yophunzitsira dera. Ngakhale kuponyedwa kumakhala koyang'ana pa zochitika ziwiri panthawi, ndipo machitidwe oyendetsa madera nthawi zambiri amakhala ndi masitepi 10, zonsezi zimakhala zochepa kupuma pakati pa zochitika.
Gulu lofanana la minofu limapangidwira
Njira yachiwiri yopangira masewero olimbitsa thupi ndi kusankha masewero awiri omwe amachititsa minofu yomweyo ndikuwatsanso kumbuyo popanda kupumula. Kupanga zowonjezera za quadriceps mwamsanga pambuyo pa masewera ndi chitsanzo cha mtundu woterewu. Mtundu uwu umagwira ntchito malo amodzi makamaka zovuta. Ndi njira yabwino kwambiri yoganizira mbali ina ya thupi.