Zochita zolimbitsa thupi zomwe ndizokwanira kwambiri

Zochita zolimbitsa thupi

Ngati simukudziwa komwe mungayambire pochita masewera olimbitsa thupi, timakuthandizani nazo. Chifukwa ndizowona kuti nthawi zina timayamba kuchita zingapo, timangophunzitsa gulu linalake lamankhwala ndipo chabwino ndikuti timadzipereka kwa angapo, kapena kuwasinthana masiku kapena maphunziro, monga mungakonde. Kodi mukufuna kudziwa fayilo ya kuchita masewera olimbitsa thupi?

Zachidziwikire kuti ambiri aiwo mumawadziwa kale, koma tikukuwuzani omwe angakhale oyenera kwambiri kwa inu. Chifukwa chake, mudzatha kusiya maphunziro anu atapangidwanso kapena kukhala atsopano, podziwa izi ndikumangolimbitsa thupi pang'ono ndiye kuti muzilimbitsa thupi lonse. Kodi iyi siimodzi mwamaganizidwe abwino? Musaphonye zonse zomwe zikutsatira.

Makina osindikizira ankhondo, masewera olimbitsa thupi pamapewa

Mwina kwanu mulibe zolemera kapena mipiringidzo, chifukwa chimodzi mwazochita zolimbitsa thupi ndi izi. Zake za atolankhani ankhondo omwe adzatipange masewera olimbitsa thupi. Ngakhale kumbuyo kudzaphatikizidwanso mwanjira inayake. Kuti tichite izi, titha kutenga zolemera kapena zopumira m'manja, ngakhale ngati mungafune mutha kudzithandiza ndi bala ndikuyika diski kumapeto kwake. Izi zidzakuthandizani kukweza zolemetsa zomwe zikugwirizana ndi zosowa zanu. Kuchita zolimbitsa thupi kumaphatikizapo kugwedeza zigongono, kusunga manja pachifuwa, kusunthira kukweza mikono pamwamba pamutu, kufikira kutambasula. Ndikukankhira kumtunda komwe tikwaniritse mobwerezabwereza.

Momwe mungapangire zokoka kumalo ochitira masewera olimbitsa thupi

Zokoka kumbuyo

Mwinanso mutha kukhala ndi chida chawo pakhoma lanyumba yanu, ngakhale kumalo ochitira masewera olimbitsa thupi tidzakuuzani kuti mudzatero. Ngakhale Ndi m'modzi mwa omwe amafunsidwa kuti athe kugwiranso ntchito kumbuyoa, ilinso ndi otsutsa ambiri. Chifukwa nthawi zina zimakhala zovuta kuzipeza. Kuyambira pomwe amatuluka, ndiye kuti mudzawona kuti wina wotsatira azikhala bwino kuposa wakale ndi zolimbikitsira, zochulukirapo. Ndizolimbitsa thupi kwathunthu chifukwa mikono komanso pachimake nazonso zimakhudzidwa.

Bench ikanikiza pakati pa masewera olimbitsa thupi kuti muchite pa masewera olimbitsa thupi

Inde, ndi amodzi mwa odziwika bwino komanso amphumphu. Popeza pamenepa tidzakhala tikugwiritsa ntchito pectoral komanso mapewa. Kuti tichite izi, tiyenera kugona chagada pabenchi. Kenako, ikani mapazi anu pansi, pangani ma glute anu ndikuyika scapulae yanu. Kutenga kapamwamba ndi kulemera komwe tingatsike mpaka kutalika kwa sternum kapena kutsikira pang'ono. titafika pamenepo, tibwerera kumbuyo ndikulimbikitsidwa, koma inde, kutsika kumachedwa. Kupuma ndi kusinkhasinkha kuyenera kutiperekeza nthawi zonse kuti tisatayike.

Mumachita masewera kumbuyo kwanu ndi miyendo ndikufa

Inde, ndi m'modzi mwa ma greats omwe sanafune kuphonya nawonso ziwonetserozi. Msana, chiuno kapena lumbar komanso miyendo yonse imavutika ndikuchita masewera olimbitsa thupi. Mutha kuzichita ndi ma dumbbells komanso bala, malinga ndi kusankha kwanu kwaulere. Pamene tikutsitsa kulemera ndi mikono, miyendo imayenera kusinthidwa, pomwe kumbuyo kumakhala kowongoka ndipo timatsamira pang'ono thupi. Koma kukumbukira kuti uyenera kukankhira pachifuwa panja, kuti ungakankhire kapamwamba kwambiri. Tizitengera pafupi ndi thupi momwe tingathere kuti tipewe mayendedwe omwe angawononge msana wathu.

Masamba a Barbell

Masamba a Barbell

Poterepa, kuwonjezera pa miyendo, tithandizanso kugwira ntchito za quadriceps ndipo, gawo lumbar. Momwemonso ndi ma greats ena omwe tili nawo m'moyo wathu komanso pakati pazochita zolimbitsa thupi. Ndi zitsanzo zina zomveka bwino zomwe tiyenera kuyika misana yathu molunjika, pomwe mapazi kapena mawondo samatseguka kwambiri. Muyenera kupewa izi mukamapita pansi mumalakwitsa kubweretsa maondo anu pamodzi kapena kusuntha kwambiri. Chifukwa chake, tiyenera kusintha kulemera kwake popeza timachita zochulukirapo.


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