Zamkatimu
Chikwama cha mchenga (Chikwama chamchenga) Ndi zida zamasewera zomwe zimadziwika ndi mphamvu komanso maphunziro ogwira ntchito. Ndi chikwama chokhala ndi zogwirira zambiri zomwe zili mozungulira kuzungulira. Okonzeka ndi matumba filler. Chikwama cha mchengacho chimasokedwa kuchokera ku nsalu yolimba kwambiri yokhala ndi maloko amphamvu komanso odalirika - zipper ndi Velcro yamphamvu.
Mbali ya Sandbag ndizovuta chifukwa cha kusintha kwapakati pa mphamvu yokoka ndi kayendedwe kalikonse. Chifukwa cha izi, pochita masewera olimbitsa thupi, katundu wa minofu amawonjezeka. Thupi limafunikira kugwira ndikusunga malo omasuka kwambiri. Zotsatira zake, kupirira kwa thupi kumawonjezeka, minofu yomwe imagona panthawi yophunzitsidwa ndi barbell ndi kettlebell imayamba kugwira ntchito.
Chifukwa cha kusinthasintha kwake komanso magwiridwe antchito, ntchito ndi Sandbag muzochita zambiri nthawi zonse imayang'ana magulu angapo a minofu.
Pali zambiri zochita masewera olimbitsa thupi. Pansipa pali okhawo, kukhazikitsidwa kwake komwe kuli koyenera komanso kosavuta kugwiritsa ntchito Sandbag.
Zolimbitsa Thumba Zamchenga
1. Kumeza.
Zochitazo zimagwiritsa ntchito minofu ya pachimake, mikono, kumbuyo, miyendo.
Imirirani molunjika, bweretsani mapewa anu pamodzi, ndikumangitsa mimba yanu. Mapazi m'lifupi mwake. Gwirani thumba la mchenga m'manja owongoka. Pang'onopang'ono yambani kutsitsa thupi pamene mukukokera mwendo wanu kumbuyo. Mutu, msana, chiuno, ndi mwendo ziyenera kukhala molunjika. Tsekani pamalo awa.
Tsopano pindani zigongono zanu, kukokera Sandbag pachifuwa chanu, tsitsani manja anu. Bwerezani 3-5 nthawi. Nyamukani poyambira. Bwerezani zolimbitsa thupi pa mwendo wina.
2. Press.
Kuchita masewera olimbitsa thupi kumalimbitsa maphunziro osindikizira mwa kusunga kulemera kwa miyendo.
Tengani malo onama. Chiuno chapanikizidwa mwamphamvu pansi. Kwezani miyendo yanu molunjika pansi ndikugwada pakona ya 90 degree. Ikani Sandbag pazitsulo zanu ndikupotoza.
3. Mapapo okhala ndi kuzungulira kwa thupi.
Kuchita masewera olimbitsa thupi kumaphatikizapo minofu ya gluteal, quads ndi hamstrings, pachimake, mapewa, ndi manja.
Imirirani molunjika, bweretsani mapewa anu pamodzi, ndikumangitsa mimba yanu. Mapazi m'lifupi mwake. Gwirani thumba la mchenga m'manja momasuka. Lunge pa phazi lanu lakumanja patsogolo. Sinthani nyumba kumanja nthawi yomweyo. Gwirani Sandbag m'manja mwanu, chepetsa mphamvu yake. Tengani malo oyambira, bwerezani zolimbitsa thupi pa mwendo wakumanzere.
4. Bear grip squat.
Zochitazo zimagwiritsa ntchito minofu ya pachimake, miyendo, kumbuyo.
Khalani mozama kwambiri, kulungani manja anu mozungulira Sandbag. Imani pamiyendo yowongoka. Monga ndi squat wamba, yang'anani mawondo anu ndi msana.
6. Mapapu kumbali ndi chikwama cha mchenga pamapewa.
Kuchita masewera olimbitsa thupi kumagwiritsa ntchito minofu ya miyendo, pachimake, mapewa, deltoids, trapezium.
Imirirani, ikani Sandbag paphewa lanu lakumanja. Yendani kumanja, sungani bwino ndi dzanja lotambasula. Bwererani kumalo oyambira, chitani zomwezo 10-12. Ikani Sandbag paphewa lanu lakumanzere. Chitani chimodzimodzi pa mwendo wakumanzere.
7. Mapapu patsogolo ndi Sandbag pa mapewa.
Kuchita masewera olimbitsa thupi kumagwiritsa ntchito minofu ya miyendo, pachimake, mapewa, deltoids, trapezium.
Lowani poyimirira. Ikani Sandbag paphewa lanu lakumanja ndikulowera kutsogolo. Bwererani pamalo oyambira. Kwezani Sandbag pamutu panu ndikuyiyika paphewa lanu lakumanzere. Yendani patsogolo pa mwendo wanu wakumanzere.
8. Pulani ndi chikwama cha mchenga.
Kuchita masewera olimbitsa thupi kumapangitsa minofu ya pachimake, miyendo, mapewa.
Pitani pa thabwa. Ikani mapazi anu motalikirapo kuposa mapewa anu, Chikwama cha mchenga chili pansi pa chifuwa. Kuyimirira mu thabwa ndi manja otambasula. Kokani Chikwama Chamchengacho uku ndi uku ndi dzanja lililonse.
Sandbag ndi chimodzi mwa zida zamasewera zomwe zimagwiritsidwa ntchito mosiyanasiyana kunyumba ndi masewera olimbitsa thupi:
- Zimatenga malo ochepa
- M'malo bala, zikondamoyo, zolemera.
- Amakulolani kuti musinthe kulemera kwake mosavuta pochepetsa kapena kukulitsa matumba odzazidwa.
- Mu mawonekedwe a filler, mchenga kapena lead shot nthawi zambiri amagwiritsidwa ntchito.
Chifukwa cha izi, zolimbitsa thupi zambiri zoyambira zitha kusinthidwa pansi pa Sandbag ndikuphatikizidwa ndi zina zowonjezera.
Yesani, penyani zosintha zanu. Kukula, kukhala wopirira. Ndipo matumba ogula sadzakhalanso mayeso kwa inu.