Nkhani

Mukazindikira magulu a minofu omwe mukugwira nawo ntchito, muyenera kudziwanso zida zomwe mukugwiritsa ntchito komanso momwe mukugwirira ntchito.Achinyamata angagwiritse ntchito zida zazikulu kwambiri kuti azichita, okalamba amagwiritsa ntchito masewera olimbitsa thupi aulere;Amayi omwe akufuna kumveketsa minofu yawo angafune kuganizira zolimbitsa thupi zokhazikika.

Ubwino ndi kuipa kwa zida zokhazikika:

Kwa oyamba kumene, zida zoyima ndizabwino chifukwa ndizotetezeka.Zipangizo zambiri zoyima zidapangidwa kuti ziziyika thupi lanu pamalo ake ndikuwongolera momwe mukuyendera m'malo otetezeka.Ngati ndi cholemetsa chaulere, chimafuna kuti mukhale okhazikika komanso okhazikika pamene mukuyenda.

Kuphatikiza apo, zida zopangidwa mwasayansi zoyima zimakhala bwino "kupatula" minofu inayake.Kudzipatula pakulimbitsa thupi kumatanthauza kuyang'ana gulu limodzi la minofu m'malo angapo nthawi imodzi.Izi ndizothandiza pazolimbitsa thupi zomwe zimafuna kulimbikitsa gulu linalake, kapena gulu lofooka la minofu.

Komabe, zida zokhazikika zimakhalanso ndi zovuta zake.Mwachitsanzo, si chipangizo chilichonse chomwe chili choyenera kwa aliyense, vuto lomwe amayi nthawi zambiri amakumana nalo.Mwachitsanzo, simungathe kunyamula zida zosasunthika.Mukapita paulendo wamalonda kapena tchuthi, mutha kugwiritsa ntchito zolemera zaulere kapena manja anu opanda kanthu kuti mupitirize kuchita masewera olimbitsa thupi.

Ubwino ndi Kuipa kwa zolemetsa zaulere:

Zolemera zaulere zimakhala zosunthika kuposa zida zokhazikika.Zida zosasunthika nthawi zambiri zimapangidwira gulu linalake kapena gulu la minofu, koma ma dumbbells kapena thumba la punching amatha kuchita masewera olimbitsa thupi ambiri.

Koma, poyambira, zolemetsa zolemetsa zaulere sizili zophweka kuzimvetsa, zimafunikira chitsogozo chochulukirapo, ngati kuchita sikunamvetse mfundo zazikulu za zabwino, mwina simudzakhala ngati masewera oyambira, monga dumbbell bench press. , koyambirira kuyika manja awiri kumtunda kumbali, triceps kukankhira pa ntchito yaikulu, ngati manja awiri otseguka, kukankhira pa ntchito yaikulu pectoralis yaikulu.Kuonjezera apo, kuchita masewera olimbitsa thupi ndi zolemetsa zaulere kumafuna chidwi chochuluka kuti tipewe kuvulala kwa masewera, chifukwa kuchita masewera olimbitsa thupi kwaulere kumafuna luso lokwanira.Ndi ma barbell ang'onoang'ono, muyenera kukhazikitsa ndi kuchotsa zolemetsa, kotero mutha kukhala ndi nthawi yambiri mukuyeserera.Simuyenera kugwiritsa ntchito ndalama kugula zida, gwiritsani ntchito mutu wanu, zinthu zina za tsiku ndi tsiku zitha kugwiritsidwa ntchito pochita masewera olimbitsa thupi.

Ubwino ndi kuipa kwa masewera olimbitsa thupi aulere:

Thupi la munthu palokha likhoza kugwira ntchito yofanana ndi mphamvu yokoka, chifukwa thupi la munthu palokha liri ndi kulemera kwakukulu pansi pa mphamvu yokoka.Mukamachita squats, kukweza miyendo, kukankhira mmwamba, kukoka mmwamba, ndi zina zotero, ndipo mukamalumphira mumlengalenga, mumachoka ku mphamvu yokoka ya Dziko lapansi - njira yomwe ingakhale yovuta kwambiri.Ubwino: Simufunika malo osungira.Ndi zophweka ndipo zikhoza kuchitika kulikonse, nthawi iliyonse.Zoipa: Kukoka ndi kukankha ndizovuta kwambiri kwa anthu ena!Kwa anthu olemera ndi olemera, kulemera kwawo ndi kolemera kwambiri.