Ntchito yambiri, muyenera kutengera mwanayo kwa amayi, galimoto inasweka, kuzizira kwambiri, kutali kwambiri. Pali zifukwa chikwi zomwe sitingathe kupita ku maphunziro lero. Tikugawana malangizo asanu amomwe mungalekerere kufunafuna zifukwa, ndi masewera osavuta omwe ndi osavuta kuyamba nawo.
Kudzilimbikitsa kuti muyambe kuchita masewera olimbitsa thupi panopa sikovuta. Ndikokwanira kukonzekera bwino, kudzozedwa ndi kusunga pa kudzidalira. Komanso - kuwona patsogolo panu dongosolo lomveka bwino la masewera olimbitsa thupi omwe aliyense angathe kuchita.
Kodi mungayambe bwanji kuyeserera?
1. Khalani ndi cholinga chenicheni
Mwina mphindi yofunika kwambiri. Maloto osamveka akukhala okongola, kupeza chibwenzi ndikuwuluka patchuthi sikungagwire ntchito pano. Khalani ndi cholinga chenicheni. "Gulani chovala chofiira chodabwitsa cha kukula 42 kumapeto kwa mwezi" kuli bwino.
2. Pezani kalabu yolimbitsa thupi
Choyipa chachikulu chochitira masewera olimbitsa thupi kunyumba ndi kuyesa kulumpha masewera olimbitsa thupi. Kugula khadi la kilabu kumathetsa vutoli. Pakatha mwezi umodzi, mudzazindikira kuti mukufuna kupita ku makalasi onse omwe mungakumane nawo mu kalabu, ndipo zolimbitsa thupi zosavuta sizili zokwanira.
3. Gulani zovala zabwino zamasewera
Ndibwino kuti muyang'ane nokha mu yunifolomu yokongola, ndipo mumangofuna "kuyenda" mwamsanga. Ndiyeno yang'anani momwe ndi masewera olimbitsa thupi masentimita kuchokera m'chiuno amachoka ndipo chiuno chimayamba kuwonekera pang'onopang'ono.
4. Yambitsani maphunziro aumwini
Ngati mumalipira maphunziro aumwini ndi mphunzitsi, ndiye kuti zidzakhala zochititsa manyazi kuphonya masewera olimbitsa thupi, ndithudi muyenera kubwera ku masewera olimbitsa thupi kawiri pa sabata. Kuphatikiza apo, mphunzitsiyo amayang'anira njira yochitira masewera olimbitsa thupi, kukuthandizani kupanga pulogalamu yazakudya, kudzudzula chifukwa chodumphadumpha ndikukusangalatsani pomwe "simungathe".
5. Muzidzikonda
Mmene mumadzikondera nokha zimasonyeza ena mmene angakukondeni. Ndizosangalatsa kumva thupi lanu, kuliwongolera, kusangalala ndi nthawi yomwe ndi yanu yokha. Ndipo zomwe mungathe kudzipereka nokha komanso thanzi lanu.
Kotero tsopano ndinu okhudzidwa bwino, olipidwa ndi okonzeka. Tiyeni tiyambe lero. Pompano. Yang'anani ndi dokotala musanayambe kuchita masewera olimbitsa thupi, makamaka ngati muli ndi zotsutsana. Kumbukirani kutenthetsa kwa mphindi 5-10 musanayambe masewera olimbitsa thupi ndi kutambasula pambuyo.
Nazi zina zolimbitsa thupi zogwira mtima komanso zosavuta zomwe mungakonde.
Zolimbitsa thupi zoyambira nazo
1. Yendani ndi kukokera. Timaphunzitsa minofu yakumbuyo
Poyambira (IP): kuyimirira, mapazi motalikirana m’chuuno, pachifuwa chotseguka.
Bodybar m'manja: kugwira molunjika. Pokoka mpweya, pendekerani thupi pansi (kumbuyo kuli kofanana), kwinaku mukutsitsa chotchinga m'chiuno, mpaka pakati pa mawondo. Pamene mukutulutsa mpweya, kokerani projectile m'mimba mwanu, bweretsani mapewa anu pamodzi. Inhale - bweretsani bodybar pakati pa mawondo, pamene mukutulutsa mpweya, kwezani thupi ku PI.
2. Kwezani manja anu. Timaphunzitsa ma biceps
IP: kuyimirira, mawondo akupindika pang'ono, mmbuyo mowongoka.
Bodybar pansipa, pafupi ndi chiuno: kugwira molunjika. Manja m'lifupi mwake. Pang'onopang'ono pindani manja anu, kwezani chotchinga cham'mapewa. Zigongono zimakhazikika m'mbali mwa thupi. Osatsamira mmbuyo. Imani pang'ono, musapumule ma biceps. Pang'onopang'ono bweretsani manja anu ku PI.
3. Kunyamulira moyimirira. Limbitsani mapewa anu
IP: kuyimirira, mapazi motalikirana m’lifupi, mawondo apinda pang’ono, mchira wolozera pansi.
Bodybar pamlingo wa chiuno, kugwira - mikono motalikirana ndi mapewa. Pokoka mpweya, pindani mfundo za chigongono, kwezani chotchinga pachifuwa: zigongono zili m'mwamba, pomwe ziwongola dzanja sizikuyenda. Pamene mukutulutsa mpweya, tsitsani chotchinga cham'mimba ku PI.
4. Masitima. Timaphunzitsa pamwamba pa ntchafu ndi matako
IP: kuyimirira, mapazi motalikirana m'chiuno mwake, mawondo amapindika pang'ono, minofu ya m'mimba imanjenjemera, msana wowongoka, mapewa amaphwanyidwa.
Bodybar pamapewa. Pokoka mpweya, chitani squat (mbali ya mawondo ndi madigiri 90): tengani chiuno kumbuyo, sungani minofu ya matako. Pamene mukutulutsa mpweya, bwererani ku PI.
5. Mapapo okhala ndi kutambasula. Timaphunzitsa kumbuyo ndi kutsogolo kwa ntchafu ndi matako
IP: kuyimirira, miyendo palimodzi, bodybar pamapewa. Kumbuyo ndikowongoka, mapewa amasonkhanitsidwa pamodzi.
Pokoka mpweya, bwererani mmbuyo ndikuchita squat (makona a mawondo ndi madigiri 90). Pamene mukutulutsa mpweya, bwererani ku PI. Bwerezani ndi mwendo wina.
Zochita zilizonse zimabwerezedwa 15-20 nthawi za 3 seti.