Zamkatimu
Zipsera ndizochita zolimbitsa thupi zomwe zimatha kutulutsa imodzi mwamankhwala ovuta kwambiri kuphunzitsa: Triceps. Komabe, ma bottoms ndiochulukirapo kuposa maphunziro a triceps. Mitundu yawo yambiri komanso kuthekera kwawo komwe kumawapangitsa kusintha kukhala zolimbitsa thupi zofunika ndi zosunthika.
Ndalama zitha kupangidwa mipiringidzo yofananira kotero kuti ma pectoral ndi triceps amagwiritsidwa ntchito kwambiri poika manja atambasulidwa m'lifupi mwa mapewa ndikukweza ndikutsitsa thupi mozungulira mpaka kupanga 90 degree angle ndi chigongono. Kutengera kulemera kwa wothamanga ndi mawonekedwe ake, mipiringidzo yofananira idzakhala yotsika mtengo.
M'maphunziro monga ma calisthenics pali njira zovuta kwambiri zoziziritsira, monga waku Korea, zomwe zimachitika ndi bar yolunjika komanso momwe amatha kusunga thupi lokwera yopingasa (yofananira ndi nthaka) ndikuthandizira kokha kwa manja osunthika kumbuyo.
Komabe, sikofunikira kuti mufike pamalire awa kuti muzitha kumwa, komanso zida kapena mipiringidzo siyofunikira. A Njira yosavuta komanso yosinthika ndikuzichita ndi banki. Atayika ndi nsana wathu pabenchi mozungulira, timakhala mlengalenga miyendo yathu itatambasulidwa titanyamula mikono yathu pabenchi manja atatambasulidwa m'lifupi ndi misana yathu moongoka. Kuchokera pamalowo, ndikutanthauza kusinthitsa mikono ndikutambasulanso, kuyendetsa gululi molondola komanso mosamala. Ngati mukuganizabe kuti zachuluka, pindani miyendo yanu ndipo muwona kukana kuchepa.
Ntchito yovuta
Mtundu wina wa foni ndizoyala pansi momwe othamanga amaikidwamo moyang'anizana ndi nthaka ndikukweza ndikutsitsa thunthu posinthira mikono mpaka m'lifupi mwa mapewa (ma push-up). Ndi ntchitoyi kuwonjezera pachifuwa ndi mikono gawo lonse la m'mimba ndi pakati limagwiridwa. Kuti muchepetse mphamvu zake zitha kuchitika ndi mawondo pansi.
Popeza kuchuluka kwa zosintha komanso mphamvu zosiyanasiyana zomwe zitha kuchitika, ndalamazo ndi zolimbitsa thupi zotchuka kwambiri Sichifuna mtundu uliwonse wazida ndipo zimathandizira kukonza matupi amitundu yonse ya othamanga, kuyambira odziwa zambiri mpaka omwe akutenga gawo lawo loyamba.
ubwino
- Sinthani kaimidwe
- Lonjezani kukana
- Gwiritsani ntchito magulu osiyanasiyana a minofu
- Imalimbikitsa kagayidwe kake
- Pewani kufooka kwa mafupa
ZOOPSA
- Ndalama zofananira zimafunikira chidziwitso cham'mbuyomu komanso luso
- Kuphedwa koyipa kumatha kuyambitsa kuvulala kwamapewa
- Muyenera kuyika magulu amisempha m'njira yolipidwa. Ma triceps amalipidwa ndi maphunziro a biceps
- Ndikofunika kusintha zolimbitsa thupi kuti zikhale zogwirizana ndi mawonekedwe a munthu amene akuchita izi kuti zitheke komanso kuti azitsatira bwino maphunziro.