Zamkatimu
Asayansi aku Danish adachita kafukufuku wamkulu momwe anthu omwe amamva kupweteka kwa khosi ndi mapewa amachita nawo maphunziro a mphamvu. Ophunzirawo adachita zochitika zomwe zafotokozedwa m'munsimu, ndipo chifukwa chake, ambiri a iwo anali ndi kuchepa kwakukulu kwa ululu wa minofu.
Kuti zitheke bwino, izi ziyenera kuchitidwa katatu pa sabata motere:
• Pa tsiku loyamba la maphunziro - masewero 1, 2 ndi 5,
• Pa tsiku lachiwiri la maphunziro - masewera 1, 3 ndi 4,
• Pa tsiku lachitatu la maphunziro - kachiwiri 1, 2 ndi 5, ndi zina zotero.
Mu sabata yoyamba ndi theka kapena masabata awiri, muyenera kuchita masewera olimbitsa thupi 2, kubwereza maulendo 12. Ndiye inu mukhoza kupita 3 mkombero.
Pa maphunziro sabata 4 (kuyambira kulimbitsa thupi 11), mukhoza kuwonjezera kulemera kwa dumbbells ndi, motero, kuchepetsa pang'ono chiwerengero cha kubwerezabwereza njira iliyonse (mpaka 8-10 kubwerezabwereza).
Mukawona kuti mutha kumaliza zolimbitsa thupi zonse 3 mosavuta ndikubwereza zomwe zili pamwambapa, mutha kuwonjezera kulemera kwa ma dumbbells.
Ndikofunika kuchita masewera olimbitsa thupi moyenera, choncho onetsetsani kuti mukutsatira zomwe akulongosola.
Ntchito 1: Kukweza mapewa
Ikani mapazi anu motalikirana ndi mapewa. Pang'onopang'ono, osagwedezeka, kwezani mapewa anu mmwamba ndikutsitsa bwino.
Samalani kuti musakumitse nsagwada ndi khosi.
Ntchito 2: Kutambasula manja
Imani monga momwe zasonyezedwera pachithunzichi. Tsatirani pa benchi ndi bondo lanu ndi dzanja. Tengani dumbbell m'dzanja lanu laulere. Malo oyambira: dzanja lili pansi. Kenako bweretsani pachifuwa chanu ndikutsitsa pang'onopang'ono.
Ntchito 3: Shrug
Ikani mapazi anu motalikirana ndi mapewa. Kunyamula dumbbells. Ikani manja anu pansi patsogolo panu.
Kwezani manja anu molunjika mpaka ma dumbbells ali pakati pa chifuwa chanu.
Yesetsani kuti ma dumbbells akhale pafupi ndi chifuwa chanu momwe mungathere, ndikusunga zigongono zanu mmwamba pang'ono ndi pamwamba pa dumbbells.
Ntchito 4: Kulimbitsa Mapewa Kumbuyo
Zochita izi zimafuna kuti thupi lanu likhale ndi ngodya ya digirii 45. Chifukwa chake, tikupangira kuti mugwiritse ntchito benchi kapena makina apadera ochitira masewera olimbitsa thupi.
Tengani malo oyambira, nyamulani ma dumbbells, mugone pabenchi, tsitsani manja anu pansi.
Gwirani manja anu ndi ma dumbbells m'mbali kuti mukhale opingasa, ndiyeno muchepetse pang'onopang'ono.
Sungani zigongono zanu zopindika pang'ono panthawi yonse yochita masewera olimbitsa thupi.
Ntchito 5: Kukweza manja
Ikani mapazi anu motalikirana ndi mapewa, tsitsani manja anu ndi ma dumbbells pathupi lanu. Kwezani manja onse nthawi imodzi mpaka yopingasa, kenako pansi pang'onopang'ono.
Sungani zigongono zanu zopindika pang'ono panthawi yonse yochita masewera olimbitsa thupi.