Nkhani

Kukoka molimba ndi kusuntha kwapamwamba kotero kuti timawona omenyera nkhondo ambiri akuphatikiza muzochita zawo zolimbitsa thupi.Chikoka cholimba chimadziwika kuti chimagwiritsa ntchito 80% ya minofu ya thupi, chifukwa kukoka mwamphamvu ndiko kuchita masewera olimbitsa thupi kumene minofu, anthu ambiri ali ndi malingaliro osiyana, ndiye mukuganiza kuti kukoka mwamphamvu ndiko kuchita masewera olimbitsa thupi kapena miyendo yakumbuyo?

Kuchokera pakuyenda komweko, kukoka mwamphamvu ndikuphunzitsa kayendetsedwe ka chiuno
Ngakhale kuti osiyana a ife timamva madigiri osiyana tikakoka mwamphamvu, ena a ife timamva ululu wammbuyo, ena amamva kupweteka kwa msana, ndipo ena amamva ululu wa m'chiuno ndi mwendo.Koma kusuntha komweko, kukoka kolimba ndikuchita mayendedwe a matako.Tikakoka mwamphamvu, thupi lathu lonse limakhalabe lokhazikika, kupatulapo mgwirizano wa chiuno.Ndipo chiuno olowa flexes kutambasula kanthu, ndi wa ntchito yaikulu ya coxal minofu, kotero kukoka molimba ndi kuchita matako kanthu.

Koma mukhoza kuyesereranso kubwerera
Koma kudzera mumayendedwe osiyanasiyana ndikusintha kwamayendedwe, mutha kukoka molimba ndi zotsatira zophunzitsira kumbuyo.Njira yochitira izi ndikukokera mapewa anu kumbuyo ndi zigongono zanu kumbuyo pang'ono pamene mukukoka.Ndiye kuti, mukamakoka molimba, musamalize kupalasa barbell, kotero kukoka mwamphamvu kumakhala ndi zotsatira zophunzitsira kumbuyo.Koma kuyankhula konse, perekani patsogolo ndi chizolowezi matako.

Pankhani ya dongosolo lolimbitsa thupi, kukoka molimba kuyenera kusungidwa kwa tsiku lakumbuyo
Kukoka movutikira izi, ngakhale kuphunzitsidwa kwa miyendo yakumunsi kumayikidwa patsogolo, koma pochita masewera olimbitsa thupi, muyenera kuyeserera mwendo tsiku limenelo?Ayi, ngati mumaphunzitsa nthawi zonse komanso mwamphamvu kwambiri, mudzapeza kuti kukweza mwamphamvu sikuyenera kukhala pa tsiku la mwendo.

Gwirani ntchito pamsana ndi miyendo yanu, motalikirana momwe mungathere
Ngati kukoka kolimba ndi kuswana kuyenera kulekanitsidwa momwe tingathere, tiyeni tiyike mutu wina apa, ndikuyeseza kumbuyo ndi miyendo iyeneranso kulekanitsidwa momwe tingathere.Mapulogalamu olimbitsa thupi achikhalidwe, pali pulogalamu yokankhira ndi kukoka mwendo, kukoka ndi mwendo motsatizana, izi sizabwino.Mukapanga pulani yokankha ndi kukoka, muyenera kuyisintha kuti "mukankha ndi kukoka" kapena "kukankha ndi kukoka mwendo" m'malo mopitilira msana ndi miyendo.Chifukwa chachikulu ndi chofanana, chiuno sichikhoza kuima, ndipo magawo awiriwa ndi a unyolo wakumbuyo, kukopana ndi kwakukulu kwambiri.Ngati kumbuyo sikuli bwino, kukhazikika kwa squatting kumakhala koipa.Popanda mphamvu ya mwendo, barbell siyiyima mokhazikika.

Kuphunzitsidwa movutikira kumbuyo, zotsatira zake zimakhala bwino
Ngakhale kukoka molimba sikuwononga zotsatira kumbuyo, koma sonkhanitsani zotsatira, ndipo sonkhanitsani zotsatira zake zimakhala zamphamvu kwambiri.Kotero ngati mukuchita kukoka molimba musanayambe masewera ena am'mbuyo, mukhoza kupangitsa kuti minofu yanu yam'mbuyo ikhale yogwira ntchito, kotero kuti kumverera kwa mphamvu, kugwedeza ndi kuzindikira kwa minofu kudzakhala kolimba kwambiri.Chifukwa chake kukoka molimba kumakhala ndi maphunziro abwino kwambiri kumbuyo kothandizira.Kachiwiri, musanayesere kukoka molimba, luso lanu lothandizira mwendo wa m'chiuno lidzakhala lamphamvu, ndiye kuti mzere wotsatira umakhala, mizere yopindika, kuchitapo kanthu kumakhala kokulirapo, kuchitapo kanthu kumakhala koyenera.