Zamkatimu
- Zochita ndi manja okongola. Kanema
- Kuchita masewera olimbitsa thupi 1. Kukweza manja patsogolo
- Chitani 2. Kusinthasintha kwa zigongono
- Kuchita masewera olimbitsa thupi 3. Mizere
- Kuchita masewera olimbitsa thupi 4. Kutambasula kwa dzanja kumbuyo kwa mutu
- Zochita 5. Mapangidwe otsetsereka
- Olimbitsa thupi 6. "Anyezi"
Zochita ndi manja okongola. Kanema
Manja okongola ophatikizidwa akhala akutenga udindo osati amuna okhaokha. Kwa mayi wolunjika mwakuthupi, kukhala ndi mapewa osema pang'ono ndi ma biceps ndichinthu chachilengedwe ngati chiuno chochepa kapena chiuno chochepa. Tsiku la Akazi limapereka zochitika zothandiza kwambiri pamikono ndi mapewa okongola. Kuti mumalize pulogalamu yathu, mumangofunika chowongolera mphira.
Kuchita masewera olimbitsa thupi 1. Kukweza manja patsogolo
Zolimbitsa thupi za embossed
Ikani phazi limodzi pakati pa khushoni la labala ndi linalo kumbuyo pang'ono. Tengani zogwirira zonse m'manja mwanu ndikuzikoka patsogolo panu kuti mphira utambasuke pang'ono. Makina osindikizira ndiothithikana, zigongono ndizokhota pang'ono, zikhatho zatsitsidwa. Awa ndiye malo oyambira. Mukamatulutsa mpweya, kwezani manja anu paphewa, kutambasula mphira, koma yesetsani kuti musakweze mapewa anu mmwamba. Pamene mukupuma, bweretsani mikono yanu. Pewani zotsekemera m'manja ndi kumangika m'khosi, thupi limangokhala chete. Pachigawo chachiwiri, ikani phazi lanu lina pakatikati pa mantha.
Chiwerengero cha kubwereza: 20-25
Chiwerengero cha njira: 2
Ntchito: minofu yamapewa (mtolo wakutsogolo)
Chitani 2. Kusinthasintha kwa zigongono
Imani pakatikati pa mantha ndi mapazi onse awiri, mapazi mulifupi-mulifupi padera, ndikugwirana dzanja. Manja amatambasulidwa mthupi, mitengo ikhathamira patsogolo. Bwerani mawondo anu pang'ono, limbikitsani abs yanu, ndikuwongolera mapewa anu. Tsopano, ndikumangirira zigwirizane mmalo mwake, mukamatulutsa mpweya, pindani zigongono kuti manja azikhala pamwambapa. Osakoka manja anu pafupi kwambiri ndi mapewa anu, kapena kuti magongono anu amapita patsogolo. Mukamalowetsa mpweya, bweretsani maburashiwo pansi, kuyesera kuti musasunthire thupi. Panjira yachiwiri, yesetsani kusokoneza zolimbitsa thupi ndikusintha malo oyambira mikono: mulole manja otsika kwambiri azikhala pamiyendo, ndipo mbali yolumikizira chigongono ndi madigiri 90. Kwezani maburashiwo kutalika komweko, koma zindikirani kuti mayendedwe ake atha pafupifupi theka.
Chiwerengero cha kubwereza: 20-25
Chiwerengero cha njira: 2
Ntchito: biceps
Kuchita masewera olimbitsa thupi 3. Mizere
Malo oyambira ndi ofanana, nthawi ino yokha muyenera kudutsa kumapeto kwa chowotcha ndikutembenuzira manja anu m'chiuno mwanu. Mukamatulutsa mpweya, kokerani dzanja lanu lamanja pachifuwa, kuloza chigongono chanu pambali. Onetsetsani kuti cholumikizira paphewa sichikukwera ndi dzanja ndipo dzanja siligwada.
Pamene mukupuma, bweretsani dzanja lanu pansi. Bwerezani ndi dzanja lanu lamanzere kuti mumalize kubwereza. Pitirizani kusinthana manja pamakina oyamba, ndipo kwachiwiri, pangani mizere iwiri yamanja nthawi yomweyo.
Chiwerengero cha kubwereza: 20-25
Chiwerengero cha njira: 2
Ntchito: minofu yamapewa (mtanda wapakati)
Kukulitsa kwa mkono kumbuyo kwa mutu
Kuchita masewera olimbitsa thupi 4. Kutambasula kwa dzanja kumbuyo kwa mutu
Imani ndi phazi limodzi kumapeto amodzi a raba pafupi ndi chogwirira, ndikutenga mbali inayo kudzanja lanu lamanzere ndikuyikweza pamwamba pamutu panu. Mutha kuyika dzanja lanu lamanja pa lamba wanu. Mawondo amayenera kupindika pang'ono, ndipo mafupa a m'chiuno amapindika patsogolo kuti pasapezeke cholakwika m'munsi kumbuyo. Chigongono chakumanzere pamalo oyamba chili pamwamba paphewa pomwe ngodya yolumikizira ilipo madigiri 90. Ndi mpweya, pukutani dzanja lanu mosasinthasintha osasintha mawonekedwe a chigongono, kwinaku mukupuma, pindani pang'ono. Onetsetsani malo oyenera a thupi, gawo limodzi lokha limagwira ntchito. Pangani kubwereza konse ndi dzanja lanu lamanzere, kenako sinthani malo ndikubwereza kubwereza konse kumanja kwanu. Izi zikhala njira imodzi.
Chiwerengero cha kubwereza: 15-20
Chiwerengero cha njira: 2
Ntchito: triceps
Zochita 5. Mapangidwe otsetsereka
Mapazi alinso pakati pa mphira, zomata m'manja. Ikani mapazi anu m'lifupi mchiwuno, pindani mawondo anu ndikupendekera thupi lanu pafupifupi ngodya ya 45-degree. Limbikitsani abs yanu kuti musachepetse kumbuyo kwanu kuti mutambasule khosi lanu. Mapewa amatsitsidwa, masamba amapewa amakokedwa pamodzi, zigongono ndizokhota pang'ono, ndipo zikhatho zikuyang'anizana. Mukamatulutsa mpweya, yanikani manja anu mmbali, muwakweze momwe angathere, koma ndikusiya thupi lonselo likuyenda. Nthawi yomweyo, bweretsani masamba anu paphewa. Pamene mukupuma, bweretsani manja anu pansi. Pachigawo chachiwiri, dutsani kumapeto kwa damper monga mu Exercise 3. Izi zidzasokoneza ntchitoyi. Samalani kuti musaphwanye mikono yanu: ntchitoyo iyenera kuchitidwa makamaka m'mapewa ndi kumbuyo pang'ono.
Chiwerengero cha kubwereza: 20-25
Chiwerengero cha njira: 2
Ntchito: minofu yamapewa (mtolo wam'mbuyo), minofu yam'mbuyo
Zochita zolimbitsa thupi: kuchita "Uta"
Olimbitsa thupi 6. "Anyezi"
Pindani manthawo theka kapena katatu (kutengera kukula kwake) ndikugwira malekezero. Lonjezerani dzanja lanu lamanja kumbali, ndipo pindani kumanzere kwanu pa chigongono ndikukonzekera dzanja lanu pachifuwa. Limbikitsani kwambiri ndipo nthawi yomweyo kokerani chigongono chanu chakumanzere kumbali ndi kumbuyo pang'ono, mutsegule chifuwa kwambiri. Chowotcheracho chimayenera kutambasula pang'ono. Ingoganizirani kukoka chingwe cha uta. Dzanja lamanja pakadali pano silimasuntha, ndipo mapewa amakhalabe otsika. Gwiritsani mavutowo kwa masekondi 5-10, kenako pumulani pang'ono mukamatulutsa mpweya. Pangani kubwereza konse ndikubwereza mbali inayo.
Chiwerengero cha kubwereza: 15-20
Chiwerengero cha njira: 1 pa dzanja lililonse
Ntchito: minofu yamapewa (mitolo yapakatikati ndi yakumbuyo)
Pamapeto pa kulimbitsa thupi, tengani mphindi zingapo kuti mutambasule minofu yomwe idagwira, kugwirana chanza, kuthana ndi nkhawa kumbuyo kwanu popanga mayendedwe angapo ozungulira ndi mapewa anu, kubwezeretsa kupuma ndi kugunda.