Kokani-UPS: momwe mungaphunzire kuyambiranso kuyambira pachiyambi, zolimbitsa thupi, ndi maupangiri (zithunzi)

Kukoka ndi imodzi mwazochita zofunika kwambiri ndi kulemera kwanu, zomwe ndizofunikira kuti mukhale ndi minofu ya kumtunda kwa thupi. Kukhoza kupeza ndikuwunika bwino kulimba kwanu komanso maphunziro amphamvu.

M'nkhaniyi tiona funso lofunika: mmene kuphunzira kuti agwire ndi ziro pa bala amuna ndi akazi, ndipo tione nkhani zamakono kuchita Chikoka-UPS ndi zothandiza malangizo mmene kuphunzira kugwira mmwamba.

Chifukwa chiyani muyenera kuphunzira kukokera?

Kuti mudziwe momwe mungagwirire pa bala ndipo aliyense angathe, mosasamala kanthu kuti luso la kukoka UPS m'mbuyomu. Zochita izi zimathandiza nthawi imodzi kugwira ntchito minofu yonse m'manja ndi torso: minofu ya pachifuwa, minofu yam'mbuyo, mapewa, biceps ndi triceps. Pa nthawi yomweyo kuchita Chikoka-UPS mudzafunika kapamwamba yopingasa, amene n'zosavuta kukhazikitsa kunyumba kapena pa Playground. Kukoka kumaganiziridwa zothandiza kwambiri kuchita masewera olimbitsa thupi kuwonda kwa minofu kukula kwa mikono ndi kumbuyo.

Ubwino wa kukoka-UPS:

• Kukoka pa bar kukhala minofu kumtunda kwa thupi lanu ndi kupanga mpumulo wokongola wa minofu ya mikono, mapewa, chifuwa ndi kumbuyo.
• Kukoka-UPS pafupipafupi kumathandiza kulimbikitsa mafupa ndi mitsempha.
• Pullups zitha kuchitika kunyumba kapena mumsewu, mumangofunika bala yopingasa kapena mtengo.
• Kukoka-UPS kumalimbitsa minofu ya corset ndikuthandizira kuthandizira msana kuti ukhale wathanzi komanso wogwira ntchito.
• Kukhoza kugwira pa bar ndi chiwonetsero chabwino cha mphamvu zanu ndi kupirira kwanu.
• Ngati muphunzira kugwira pa bala, mudzapeza mosavuta kuphunzira masewera olimbitsa thupi monga choyimilira m'manja, ndi masewera olimbitsa thupi pazitsulo zofanana ndi mphete.

Ambiri amadabwa kuti mungaphunzire mwachangu bwanji kuti mugwire kuyambira pachiyambi? Zonse zimadalira kukonzekera kwanu ndi maphunziro anu. Ngati kale munatha kugwira, ndiye kuti thupi lanu lidzakhala losavuta "kukumbukira" katunduyo kusiyana ndi kuphunzira luso latsopano kuyambira pachiyambi. Nthawi zambiri zokwanira 3-5 milungu kuyamba kugwira pa bala osachepera kangapo. Ngati simunakokepo, kuti mudziwe momwe masewerawa angakhalire abwino kwa masabata 6-9.

Zomwe zingalepheretse kukoka-UPS:

• Kulemera kwakukulu ndi kulemera kwa thupi
• Minofu yosakhazikika yakumtunda kwa thupi
• Kusowa kochita kukokera-UPS m'mbuyomu
• Zida zosamalizidwa
• Yesani kuchita kukoka-UPS popanda ntchito yokonzekera
• Maphunziro osagwira ntchito bwino
• Kusadziwa za kubweretsa masewera olimbitsa thupi kukoka-UPS

Kuti mudziwe momwe mungatengere kuyambira pachiyambi, muyenera kukonzekera osati magulu anu akuluakulu a minofu, komanso kulimbitsa minofu, mafupa ndi mitsempha. Ngakhale mutakhala ndi mphamvu zokwanira zoyendetsa ndodo yam'mbuyo kapena kukweza ma dumbbells ndi kulemera kwakukulu, osati kuti mudzatha kugwira. Ndicho chifukwa chake sikokwanira kungopopera magulu akuluakulu a minofu omwe akukhudzidwa ndi kukoka UPS (mikono ndi latissimus dorsi). Mufunika kukonzekera thupi lanu mokwanira kwa kukoka-UPS ndi masewera olimbitsa thupi - zidzakambidwa pansipa.

Contraindications kuchita kukoka-UPS:

• Scoliosis
• Herniated discs
• Osteochondrosis
• Kutuluka kwa msana
• Osteoarthritis

Nthawi zina, nthawi zonse kukoka-UPS kapena kungopachikidwa pa bala kumathandiza kuchotsa matenda a msana. Koma ngati inu kale kukhala ndi mavuto a msana, kuti musanayambe kugwira, onetsetsani kuti mufunsane ndi dokotala wanu. Zochita zolimbitsa thupi zopingasa zimatha kukulitsa matenda omwe alipo a msana.

Onaninso:

• Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
• Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Mitundu ya kukoka-UPS

Pull-UPS imabwera m'mitundu ingapo kutengera manja ogwira:

• Kugwira molunjika. Pankhaniyi, kanjedza kuyang'ana mbali yosiyana ndi inu. Kugwira uku kumawerengedwa kuti ndikoyenera kwambiri, kunyamula katundu wamkulu kumapita ku latissimus dorsi minofu ndi mapewa.
• Reverse grip. Pamenepa dzanja ndi dzanja kuyang'ana pa inu. Kugwira uku kuti tigwire mosavuta, popeza katundu wambiri amatenga biceps, zomwe zimathandiza kukoka thupi ku bar.
• Kugwira kosakanikirana. Pachifukwa ichi, dzanja limodzi likugwira kapamwamba kolunjika ndipo linanso gwira mobwerera. Kulimbitsa koteroko kungathe kuchitidwa mutadziwa kugwira bwino ndipo onse akufuna kusiyanitsa katundu ku minofu. Onetsetsani kuti mukusintha manja kuti muzichita kukoka UPS.
• Kugwira kopanda ndale. Pankhaniyi, zikhatho za manja zikuyang'anizana. Zokoka zosalowerera ndale zimapereka kupsinjika kwakukulu kumunsi kwa minofu yotakata kwambiri.

Nthawi yoyamba zotheka kuti tigwire kokha n'zosiyana n'kugwira, ngati wapatsidwa kwa inu mosavuta. Koma pang'onopang'ono yesetsani kukoka-UPS ndi kutsogolo ndi kubwerera kumbuyo kuti muphunzire magulu apamwamba a minofu.

Kutengera udindo wa dzanja kukoka UPS ndi:

• Ndi yopapatiza kugwira: katundu wambiri womwe uli nawo (njira yosavuta kukokera-UPS).
• Ndi chogwira chachikulu: katundu wambiri pa latissimus dorsi (chosiyana kwambiri ndi kukoka-UPS). Musaphatikize ndi kugwedeza kwakukulu ndi kubwerera nthawi imodzi, zikhoza kuwononga zingwe.
• Ndi tingachigwiritse tingachipeze powerenga (m'lifupi mwamapewa): katunduyo amagawidwa molingana, ndiye kuti ndizovuta kwambiri kukoka UPS.

Mitundu yosiyanasiyana yogwira ndi kuyika kwa manja imakulolani kuti mugwiritse ntchito magulu onse a minofu ya kumtunda kwa thupi, pogwiritsa ntchito zolimbitsa thupi zomwezo ndi kulemera kwa thupi lanu - kukoka. Kuphunzira kugwira, mutha kusintha thupi lanu ngakhale popanda kugwiritsa ntchito zolemetsa zaulere ndi makina. Mutha kusokoneza izi: kungokoka ndi dzanja limodzi kapena kugwiritsa ntchito zolemetsa zamagudumu (chikwama cha chikwama).

Momwe mungakhalire pa bar

Tisanayambe ndondomeko yatsatanetsatane, momwe mungaphunzire kupeza amuna ndi akazi zero, tiyeni tiyang'ane njira yoyenera kukokera-UPS.

Chifukwa chake, pazokoka UPS zachikale, ikani manja pamapewa a bar kapena otambalala pang'ono kuposa mapewa. Masamba amasonkhanitsidwa palimodzi, thupi limakhala lolunjika, mimba imakwezedwa, mapewa ali pansi, khosi silinapanikizidwe m'mapewa, zala zimaphimba kuwombera. Pa pokoka mpweya, pang'onopang'ono kukoka thupi lanu mmwamba, chibwano ayenera kukhala pamwamba crossbar. Gwirani kwa tizigawo ting'onoting'ono ta masekondi ndipo pa exhale muchepetse thupi lanu kumalo oyambira.

Kukoka kumakhala pang'onopang'ono pa gawo lililonse la kayendetsedwe kake: pakukwera ndi kutsika. Muyenera kumverera pazipita mavuto a minofu ya mikono ndi kumbuyo, musapange zosafunika kayendedwe, kuyesera kupeputsa vuto langa. Kumbali ya mphamvu kwa minofu bwino kuchita mmodzi luso kumangitsa kuposa asanu netenrich. Mutha kuyesa kuthana ndi mtundu uliwonse wakugwira, kuti muyambe, sankhani njira yosavuta kwambiri kwa inu.

Onetsetsani kuti mukutsatira kupuma koyenera panthawi yokoka-UPS, apo ayi minofu yanu sidzalandira mpweya wokwanira, choncho mphamvu zawo ndi chipiriro zidzachepa. Phunzirani mozama ndi mphuno pa mphamvu (pokweza torso ku bar) ndi kutuluka mkamwa mwako kuti mupumule (ndi kupumula kwa manja ndi kutsitsa thupi).

Zomwe simuyenera kuchita mukamasewera-UPS:

• Rock ndi isviati thupi
• Kupanga ma jerks ndi kusuntha kwadzidzidzi
• Kupinda msana kuti upinde kapena kupindika kumbuyo
• Gwirani mpweya wanu
• Kukankhira mutu wake ndi kukankha khosi

Malangizo a pang'onopang'ono amomwe mungaphunzirire kuchoka pa zero

Kuti mudziwe momwe mungatengere kuyambira pachiyambi, muyenera kuchita masewera olimbitsa thupi angapo omwe angakonzekeretse thupi lanu kuti lithe kunyamula. Pochita masewera olimbitsa thupi pafupipafupi, mudzatha kudziwa kukoka UPS pa bala, ngakhale ngati sadachite kale, ndi ngakhale ngati simudzikhulupirira mwa iwo okha. Zochita izi ndizoyenera kwa amuna ndi akazi, kuchuluka kwa katundu kumayendetsedwa paokha. Kuchita masewera olimbitsa thupi kudzakuthandizani kulimbikitsa osati minofu yokha komanso mitsempha ndi mfundo.

Tithokoze chifukwa cha kanema wa youtube wa gifs:OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Kuchita masewera olimbitsa thupi ndi kulemera kowonjezera kwa minofu

Zochita zolimbitsa thupi zolimbitsa thupi zowonjezera zidzakuthandizani kulimbikitsa latissimus dorsi ndi biceps, zomwe zimakhudzidwa ndi kukoka-UPS. M'malo mwa barbell mungagwiritse ntchito dumbbells. Chitani masewera olimbitsa thupi 3-4 pa 8-10 reps. Pakati pa seti kupuma 30-60 masekondi. Sankhani kulemera kotero kuti otsiriza thupi mu njira anachitidwa pa pazipita khama.

Mphepo yamkuntho pamphepete:

Dulani ma dumbbells pamtunda:

Vertical thrust block:

Chopingasa cholowera m'chiuno:

Ngati mulibe mwayi wogwiritsa ntchito zida zolimbitsa thupi komanso zolemetsa zaulere, ndiye kuti kukonzekera kukoka UPS kumatha kuyamba kuchita masewera olimbitsa thupi pa bar yopingasa, yomwe ili pansipa.

2. Zokoka zaku Australia

Kukokera ku Australia ndi masewera olimbitsa thupi omwe angakuthandizeni kuphunzira momwe mungafikire zero. Kuti muyigwiritse ntchito mufunika kapamwamba kotsika kopingasa, pafupifupi m'chiuno (mu holo mungagwiritse ntchito khosi mu simulator Smith). Chonde dziwani kuti panthawi ya ku Australia kukoka-UPS thupi lanu liyenera kukhala lolunjika kuchokera ku zidendene mpaka pamapewa. Simungathe kugwada ndikuwerama, thupi lonse ndi lolimba komanso lokwanira.

Ubwino wofunikira kwambiri waku Australia pullups kuti udzakhala zotheka aliyense mwamtheradi, chifukwa zovuta zake zimatsimikiziridwa ndi mbali ya kutengera. Thupi lanu ndi loyima bwanji, m'pamenenso kuchita masewera olimbitsa thupi kumakhala kosavuta. Mosiyana ndi zimenezi, horizontalne ndi thupi, kotero zidzakhala zovuta kuchita kukoka Australian. Komanso, katunduyo amadalira kutalika kwa mtanda - m'munsi mwake, ndizovuta kwambiri kuti mugwire.

Mukamachita kukoka-UPS yaku Australia tikulimbikitsidwa kuti musinthe: kugwira kwakukulu, kugwira pamapewa m'lifupi, kugwira kopapatiza. Izi zikuthandizani kuti mugwiritse ntchito bwino magulu onse a minofu kuchokera kumakona osiyanasiyana ndikusintha kukoka-UPS. Mutha kuchita 15-20 reps ndi mitundu yosiyanasiyana yogwira.

3. Kokani malupu

Ngati mulibe mipiringidzo yopangira kukoka UPS waku Australia, kapena mukufuna zambiri konzekerani kukoka UPS pabalaza, mutha kukwera pamahinji. Mu masewero olimbitsa thupi zambiri pali zipangizo, koma kunyumba pali zabwino zina kwa TRX. Ichi ndi choyeserera chodziwika bwino chophunzitsira kuchepa thupi ndikukulitsa magulu onse aminofu. Pogwiritsa ntchito TRX mutha kuphunzira kukoka UPS mwachangu kwambiri.

TRX: izi + zolimbitsa thupi + ndi zotani

4. Kukoka ndi miyendo

Ntchito ina yotsogolera ndikukokera pa kapamwamba kakang'ono ndi chithandizo pansi. Kuchita masewera olimbitsa thupi sikuti ndi otsika crossbar, akhoza kuikidwa pansi wamba yopingasa kapamwamba bokosi kapena mpando ndi mokwanira mothandizidwa ndi mapazi ake. Ndikosavuta kuposa kukoka pafupipafupi, koma monga kuphunzitsa minofu ndikwabwino.

5. Kukoka ndi mpando

Chosiyana chovuta pang'ono chazochita zam'mbuyomu ndicho kukoka - kujambula pampando ndi phazi limodzi. Nthawi yoyamba mutha kudalira mwendo umodzi pampando, koma pang'onopang'ono, yesetsani kusunga minofu yolemera ya mikono ndi kumbuyo, kuchepetsa kutsamira pampando.

6. Vis pa bala

Ntchito ina yosavuta koma yothandiza kwambiri yomwe ingakuthandizeni kuphunzira momwe mungatengere zero, ndi vis pa bar. Ngati simungathe kukhazikika pa bala osachepera mphindi 2-3, mudzakhala ovuta kuwapeza. Vis pa bala zothandiza kulimbikitsa manja, chitukuko cha msana minofu ndi kuwongola msana. Komanso izi zithandiza kuti mitsempha izolowere kulemera kwa thupi lanu.

Chonde dziwani kuti popachikidwa pa bar mapewa ayenera kuchepetsedwa, khosi limatambasulidwa ndipo silimangiriridwa paphewa lake. Thupi liyenera kukhala lomasuka, msana ndi wautali, mimba yokwanira. Mutha kuchita masewera olimbitsa thupi m'njira zingapo 1-2 mphindi.

7. Kokani-UPS ndi malupu a mphira

Ngati mutapachikidwa pa bar kwa mphindi zingapo, mukhoza kupita ku sitepe yotsatira - kukoka malupu a rabara (wowonjezera). Mbali imodzi ya lamba ya mphira imamangiriridwa ku crossbar ndi maloko a mwendo wina. The expander adzasamalira kulemera kwanu ndi kumangitsa thupi mmwamba. Lubu la mphira litha kugulidwa pa Aliexpress, tsatanetsatane wokhudzana ndi chinthu chomwe chili mu gawo lachiwiri la nkhaniyi. Mwa njira, chowonjezera chamtunduwu ndi choyenera osati kukoka UPS, komanso masewera olimbitsa thupi ambiri.

8. Kokani-UPS ndi kudumpha

Ntchito ina yotsogola yomwe ingakuthandizeni kuphunzira momwe mungatengere zero, ndikukokera mmwamba ndikudumpha. Ngati simunakhwimepo, sizingachitike, chifukwa chake yambani kuchita masewera olimbitsa thupi omwe ali pamwambapa. Ngati mphamvu ya minofu yanu imakupatsani mwayi wochita chibwano-UPS ndikudumpha, ndiye kuti masewerawa adzakuthandizani kukoka mwachizolowezi.

Chofunikira chake ndi ichi: mumalumpha mmwamba momwe mungathere kupita ku bar, gwirani masekondi angapo ndikutsika pang'onopang'ono. Ikhoza kunenedwa imodzi mwazosankha zoipa kukoka-UPS.

9. Negative kukoka-UPS

Zochita zolimbitsa thupi zilizonse zimakhala ndi magawo awiri: zabwino (pakakhala kupsinjika kwa minofu) ndi zoyipa (pakakhala kupumula kwa minofu). Ngati simunathe kupirira mbali zonse ziwiri za kukoka (ie kukokera mmwamba ndi pansi), chitani gawo lachiwiri la masewera olimbitsa thupi, kapena otchedwa negative chin-UPS.

Kwa kukoka kolakwika muyenera kukhala pamalopo ndi mikono yopindika pamwamba pa bala (monga kuti mwalimbitsa kale) pogwiritsa ntchito mpando kapena kugwiritsa ntchito mnzanu. Ntchito yanu ndikukhala m'chipinda cham'mwamba motalika momwe mungathere ndiyeno pang'onopang'ono kutsika, minofu yopweteka kwambiri ya mikono ndi kumbuyo. Negative chin-UPS ndi masewera ena abwino omwe angakuthandizeni kuphunzira momwe mungafikire ziro.

Chiwerengero cha kubwereza mu masewera atatu omaliza zimadalira luso lanu. Nthawi yoyamba, mumangobwereza 3-5 mumaseti awiri. Koma ndi phunziro lililonse, muyenera kuwonjezera zotsatira. Cholinga cha manambala awa: 2-10 reps, 15-3 njira. Pakati pa anaika kupuma 4-2 Mphindi.

Chiwembu cha maphunziro pa Chikoka-UPS kwa oyamba kumene

Perekani chiwembu momwe mungaphunzire kupeza zero kwa amuna ndi akazi. Chiwembucho ndi chapadziko lonse lapansi komanso choyenera kwa onse oyamba kumene, koma mutha kuchisintha kuti chigwirizane ndi zomwe angathe, kukulitsa pang'ono kapena kufupikitsa dongosolo. Yesani 2-3 pa sabata. Musanayambe kukoka-UPS onetsetsani kutentha ndipo pamapeto pake tambasulani minofu yam'mbuyo, manja, chifuwa:

• Okonzeka kutenthetsa musanayambe kuchita masewera olimbitsa thupi
• Ndinamaliza kutambasula pambuyo polimbitsa thupi

Moyenera, yambani kuchita masewera olimbitsa thupi kumbuyo (kukankhira, kukankhira koyima), koma ngati izi sizingatheke, mukhoza kuphunzitsa pa bala. Ngati cholinga chanu ndi kuphunzira kukoka kuchokera zikande mu nthawi yochepa, mukhoza kuchita 5 pa sabata. Koma palibenso, apo ayi minofu sadzakhala ndi nthawi kuti achire ndi patsogolo sadzatero.

Ndondomeko yotsatirayi ndi ya oyamba kumene. Ngati ndinu wophunzira wodziwa zambiri ndiye yambani ndi masabata 3-4. Tchatichi chimasonyeza chiwerengero chofanana cha kubwerezabwereza, nthawi zonse ndibwino kuti muyang'ane pa luso lanu lakuthupi. Onetsetsani kuti mwatsata ma reps ndi njira zingati zomwe mwachita kuti mutsatire momwe mukupitira patsogolo. Pumulani pakati pa ma seti omwe mungathe kuchita mphindi 2-3, kapena kuchepetsa ma pullups ndi zochitika zina.

Mlungu woyamba:

• Kukoka ndi miyendo yanu: 5-8 kubwereza, 3-4 njira

Sabata yachiwiri:

• Kukoka ndi miyendo yanu: 10-15 kubwereza, 3-4 njira
• Vis pa bar: 30-60 masekondi mu 2 seti

Sabata lachitatu:

• Chikoka cha ku Australia: 5-8 kubwereza, 3-4 njira
• Vis pa bar: 45-90 masekondi mu 3 seti

Sabata yachinayi:

• Chikoka cha ku Australia: 10-15 kubwereza, 3-4 njira
• Vis pa bar: 90-120 masekondi mu 3 seti

Sabata lachisanu:

• Kukokera mpando (kutsamira ndi mwendo umodzi): 3-5 reps 2-3 seti
• Chikoka cha ku Australia: 10-15 kubwereza, 3-4 njira
• Vis pa bar: 90-120 masekondi mu 3 seti

Sabata lachisanu ndi chimodzi:

• Kukoka malupu a rabara: 3-5 reps 2-3 seti
• Kukokera mpando (kutsamira ndi mwendo umodzi): 5-7 reps 2-3 seti

Sabata lachisanu ndi chiwiri:

• Kukoka malupu a rabara: 5-7 reps 2-3 seti
• Kukokera mpando (kutsamira ndi mwendo umodzi): 5-7 reps 2-3 seti

Sabata lachisanu ndi chitatu:

• Negative pullups: 3-5 reps 2-3 seti
• Kukoka malupu a rabara: 7-10 kubwereza mu 2-3 seti

Sabata lachisanu ndi chinayi

• Kukwera ndi kulumpha: 3-5 reps 2-3 seti
• Kukoka malupu a rabara: 7-10 kubwereza mu 2-3 seti

Sabata lakhumi

• Classic Chin-UPS: 2-3 kubwereza 2-3 seti
• Kukwera ndi kulumpha: 3-5 reps 2-3 seti

Mukhoza kufulumizitsa ndondomeko ya maphunziro, ngati muli ndi zotsatira zopita patsogolo kuposa zomwe zafotokozedwa mu ndondomekoyi. Kapenanso, chepetsani kuchuluka kwa kuchuluka kwa kubwereza, ngati simunathe kukwaniritsa zomwe mukufuna. Osadandaula, posachedwa mudzatha kukwaniritsa cholingacho!

Malangizo a kukokera-UPS pa bala

1. Osagwedezeka ndi kusuntha mwadzidzidzi panthawi yokoka-UPS. Zolimbitsa thupi ziyenera kuchitidwa kokha ndi mphamvu ya minofu, musachepetse ntchitoyo mwa iwo okha ndi kugwedezeka ndi inertia.
2. Musakakamize makalasi pa bar, makamaka ngati mukuyesera kuphunzira kupeza zero. Kusuntha kofulumira komanso kunyamula katundu wambiri kumatha kuwononga mafupa ndi mitsempha. Nthawi zonse yesetsani kupititsa patsogolo masewera olimbitsa thupi, osati kuwonjezera chiwerengero.
3. Zocheperapo kulemera kwanu koyambirira, ndikosavuta kuphunzira kukokera mmwamba kuyambira poyambira. Chifukwa chake ntchito yachikoka-UPS iyenera kuyenderana ndi njira yochotsera mafuta ochulukirapo.
4. Pa zolimbitsa thupi musagwire mpweya wanu, apo ayi zidzachititsa kuti mwamsanga kutopa.
5. Zomwe zingatsogolere masewera olimbitsa thupi pa bala yopingasa kapena bala yomwe mumachita, yesani kuchulukitsa pang'onopang'ono kuchuluka kwa kubwereza ndi njira. Mwachitsanzo, ngati poyamba mungathe kuchita 3-4 pullups ku Australia, ndiye pang'onopang'ono kuwonjezera chiwerengero chawo kwa 15-20 reps ndi zovuta ngodya.
6. Kuti mupite patsogolo mu kuchuluka ndi mtundu wa kukoka UPS, simuyenera kupereka masewera olimbitsa thupi komanso kuphunzitsa thupi lonse lonse. Gwirani ntchito ndi ma dumbbells, ma barbell, makina olimbitsa thupi ndikuchita kukankha-UPS kuti mupeze zotsatira zabwino. Pushup ndi masewera olimbitsa thupi omwe angakuthandizeni kukonzekera thupi lanu kukoka-UPS.
7. Mukayika manja anu pa bala, gwiritsani ntchito magolovesi amasewera. Zidzathandiza kupewa kutsetsereka kwa manja kuchokera panjanji.
8. Ngati simungathe kukoka nthawi zopitilira 1-2, yesetsani kutsata njira zingapo, ndikupumula kokwanira pakati pa seti. (mutha kutenga nthawi 1-2 pakati pa zolimbitsa thupi zina).
9. Njira yotchuka kuonjezera chiwerengero cha kukoka UPS ndi njira ya piramidi. Mwachitsanzo, ngati mutha kukwanitsa kupitilira katatu, yesetsani kuchita izi: 1 kubwereza - 2 kubwereza - 3 kubwereza 2 kubwereza 1 kubwereza. Ndiko kuti, mumapeza njira zisanu. Pakati pa seti mutha kusangalala ndi zanu.
10. Osaphonya masewera olimbitsa thupi komanso kubweza m'mbuyo musanaphunzire pa bala. Musanayambe kukoka UPS muyenera kutentha, kuthamanga kapena kudumpha kwa mphindi 5-10. Pambuyo kulimbitsa thupi, static kutambasula kufunika. Nazi zitsanzo za masewera olimbitsa thupi otambasula msana mutatha kukoka UPS:

Komwe mungagule bar

Bar yopingasa imatha kugulidwa kumalo ogulitsira masewera kapena kuyitanitsa pa Aliexpress. Tikukupatsirani mipiringidzo yosankha pa Aliexpress yomwe mutha kuyiyika kunyumba. Tinayesa kusankha chinthu chokhala ndi mavoti apamwamba komanso mayankho abwino. Koma musanagule onetsetsani kuti mwawerenga ndemanga kuchokera kwa ogula.

Werengani zambiri za bala yopingasa

1. Bala yopingasa pakhomo kapena apa chimodzimodzi (Ma ruble 1300)

2. Bala yopingasa pakhomo kapena apa chimodzimodzi (Ma ruble 4000)

3. Khoma lopingasa lokhala ndi khoma (Ma ruble 4000)

4. Pazitseko zotsekera pakhomo (Ma ruble 2,000)

Komwe mungagule malupu amphira

Ngati mukufuna kuchita bwino kukoka UPS, ndiye tikupangira kuti mugule lupu la rabara. Ndi kufufuza kothandiza kumeneku mudzatha kuphunzira kuti mutenge kuchokera pachiyambi mofulumira kwambiri. Zingwe zamphira ndizoyeneranso kwa akazi ndi amuna. Kuphatikiza apo, mtundu uwu wa expander ndiwothandiza pochita masewera olimbitsa thupi. Mutha kugula ma hinji ku sitolo yamasewera, ndipo mutha kuyitanitsa pa Aliexpress.

Mtengo wa malupu a rabara umachokera ku ma ruble 400 mpaka 1800 kutengera kukana. Kukana kochulukira, kudzakhala kosavuta kuwagwira.

1. Lupu JBryant

2. Lupu Openga Foxs

3. Lupu Kylin Sport

Momwe mungaphunzirire kuti mugwire kuyambira pachiyambi: mavidiyo othandiza

Onaninso:

• Kusisita wodzigudubuza pambuyo pophunzitsa mphamvu: zomwe zimafunika, komwe mungagule
• Burpee: maubwino, mawonekedwe ndi kukhazikitsidwa komaliza kwa dera
• Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa