Kodi Mbalame Yogwiritsira Ntchito Mbalame Ndi Chiyani? Kuphatikiza apo, Zopindulitsa Zake ndi Momwe Mungachitire

Zamkati

• Momwe mungachitire masewera olimbitsa thupi agalu
• Malangizo oyenera ndi mayikidwe
• Kusiyanasiyana kwa masewera olimbitsa thupi agalu
• Galu wa mbalame wolemera
• Udindo wa Pushup
• Minofu yolimbana ndi masewera olimbitsa thupi agalu
• Zochita zina zomwe zimalimbitsa minofu yomweyo
• Kugwedeza kumbuyo kumbuyo
• Phokoso
• Zilonda zam'mimba
• Bulu akukankha
• Tengera kwina

Galu wa mbalame ndi masewera olimbitsa thupi omwe amalimbitsa kukhazikika, amalimbikitsa msana, komanso amachepetsa kupweteka kwakumbuyo. Imalimbitsa mutu wanu, ziuno, ndi minyewa yakumbuyo. Imalimbikitsanso kukhazikika moyenera ndikuwonjezera mayendedwe osiyanasiyana.

Kuchita masewerawa ndi koyenera kwa anthu amitundu yonse, kuphatikiza okalamba, ndipo atha kugwiritsidwa ntchito popewa kuvulala, kugwirizanitsa msana wanu, ndikuchira kupweteka kwakumbuyo.

Pitilizani kuwerenga kuti muwone zabwino ndi kusiyanasiyana kwa masewera olimbitsa thupi agalu a mbalame ndikuphunzirani zina zochepa zolimbitsa thupi zomwe zimalimbitsa minofu yomweyo.

Momwe mungachitire masewera olimbitsa thupi agalu

Pazochitikazi, mufunika mphasa yolimbitsa thupi. Ikani chopukutira chopukutira kapena chopukutira pansi pa mawondo anu kuti musamangidwe. Mutha kugwiritsa ntchito galasi kuti muwone mayendedwe anu.

1. Yambani pazinayi zonse zomwe zili patebulo.
2. Ikani mawondo anu pansi pa ntchafu zanu ndi manja anu pansi pa mapewa anu.
3. Sungani msana wosalowerera nawo pogwiritsira ntchito minofu yanu yam'mimba.
4. Jambulani masamba anu amapewa palimodzi.
5. Kwezani dzanja lanu lamanja ndi mwendo wamanzere, sungani mapewa anu ndi chiuno mofanana pansi.
6. Lonjezerani kumbuyo kwa khosi lanu ndikunyamulira chibwano chanu pachifuwa kuti muwone pansi.
7. Gwirani malowa kwa masekondi pang'ono, kenako tsikirani pamalo oyambira.
8. Kwezani dzanja lanu lamanzere ndi mwendo wakumanja, mutakhala pamenepo kwa masekondi ochepa.
9. Bwererani pamalo oyambira. Iyi ndi raundi imodzi.
10. Chitani seti 2-3 ya kubwereza 8-12.

Malangizo oyenera ndi mayikidwe

Kuti muwonetsetse kuti mukupindula kwambiri ndi masewera olimbitsa thupi agalu a mbalame, muyenera kugwirizanitsa thupi lanu moyenera ndikugwiritsa ntchito njira zoyenera.

Malangizo otsatirawa angawoneke ngati ambiri oti mungachite mukamachita izi koyamba. Yesetsani kuyang'ana pazolemba zingapo panthawi imodzi, m'malo moyesera kuziphunzira zonse nthawi imodzi.

• Sungani chiuno chanu ndipo musasinthe chiuno chanu.
• Pewani kukweza mwendo wanu kwambiri kapena kuloleza msana wanu kuti udutse pamalo ake achilengedwe.
• Muzimva mzere wa mphamvu kuchokera m'manja mwanu, m'mbali zonse za thupi lanu, ndikutuluka kumapazi anu.
• Sungani msana wanu kusalowerera ndale ndikuchita nawo pachimake kuti musabwerere m'mbuyo.
• Musalole chifuwa chanu kumira pansi.
• Dulani masamba anu amapewa kumbuyo, pansi, ndi kutali ndi makutu anu.
• Khalani kumbuyo kwa khosi lanu molingana ndi msana wanu.
• Sungani pang'onopang'ono komanso ndikuwongolera.
• Pitirizani kusalaza ngakhale kupuma.

Kusiyanasiyana kwa masewera olimbitsa thupi agalu

Pali mitundu ingapo ya masewera agalu a mbalame omwe mungachite mukafuna kusakaniza zochita zanu. Nawa ochepa oti ayesere:

Galu wa mbalame wolemera

1. Bweretsani chigongono chanu pa bondo lanu mukamaliza kuwonjezera.
2. Sakanizani thupi lanu lakumwamba nthawi iliyonse mukatambasula dzanja lanu ndi mwendo.
3. Kuti mumasule zimfundo zanu, sinthanitsani dzanja lanu ndi bondo.
4. Gwiritsani ntchito ma bondo kapena zolemera zaulere kuti muwonjezere kukana.
5. Gwiritsani ntchito gulu lotsutsa kuzungulira phazi lanu kapena dzanja.
6. Sungani dzanja lanu ndi mwendo wanu. Kenako pangani mabwalo ang'onoang'ono mbali zonse ziwiri.

Udindo wa Pushup

Muthanso kuyesa kuchita masewera olimbitsa thupi agalu mbalame pamalo opumira.

Ngati mukuona kuti ndizovuta kukweza dzanja lanu ndi mwendo nthawi imodzi, chitani masewerawa moyenera kamodzi kokha.

Yesani kukhazikika kwanu poika chikho cha pepala chomwe chilibe kanthu kapena chodzaza madzi m'chiuno mwanu. Yesetsani kuti chikho chisagwe kapena kutayika. Ngati imagwa kapena kutayika, gwiritsani ntchito abs yanu kuti mukhale okhazikika.

Muthanso kuyika kapamwamba kapena poyatsira thovu pamaphewa anu kuti muwonetsetse kuti akufanana pansi.

Kuti mukhale okhazikika m'chiuno ndikuonetsetsa kuti msana wanu sukutambasula, chitani izi pabenchi yotsika kapena mpira wolimba. Onjezerani kupirira kwanu pomaliza kubwereza mobwerezabwereza ndi kupumula pang'ono pakati pama seti.

Minofu yolimbana ndi masewera olimbitsa thupi agalu

Zochita za galu wa mbalame zimagwiritsa ntchito erector spinae, rectus abdominis, ndi glutes. Izi zimalola kuyenda koyenera, kuwongolera, ndi kukhazikika kwa thupi lonse.

Ndi masewera olimbitsa thupi abwino kwa anthu omwe ali ndi nkhawa zochepa, kuphatikiza kusakhazikika, ndipo zitha kuthandiza kukulitsa kulimbitsa thupi komanso kukhazikika.

Mukamachita masewera olimbitsa thupi, yang'anani kusuntha thupi lanu lonse m'malo modula minofu kapena mayendedwe.

Galu wa mbalame amakuphunzitsani kuti mulowetse m'mimba mwanu ndikukhazikika kumbuyo kwanu kwinaku mukusuntha. Izi zimathandiza kuti mukhale omasuka komanso musamavutike mumayendedwe anu atsiku ndi tsiku komanso othamanga.

Zochita zina zomwe zimalimbitsa minofu yomweyo

Pali zolimbitsa thupi zingapo zomwe zimayang'ana minofu yofanana ndi momwe galu wa mbalame amathandizira. Mutha kuchita zolimbitsa thupi izi kuwonjezera kapena m'malo mwa galu wa mbalame. Nawa ochepa kuti muyambe.

Kugwedeza kumbuyo kumbuyo

Chitani izi, zomwe zimatchedwanso kuti kugwedeza kumbuyo kumbuyo, kuti muchepetse kulimba ndi kupweteka kumbuyo kwenikweni ndi m'chiuno. Zimathandiza kumasula thupi lanu asanavutike kwambiri.

Phokoso

Chitani zolimbitsa thupi izi kuti mulimbikitse ndikuthandizira kumbuyo kwanu. Sungani mapazi anu mzere ndi chiuno chanu ndi zala zanu zikuyang'ana kutsogolo. Mukatha kupanga masikono osunthika a msana, ikani chingwe pansi pamunsi panu. Gwiritsani ntchitoyi kwa mphindi 3-5.

Zilonda zam'mimba

Zochita izi zimathandizira kumbuyo, glutes, ndi m'mimba. Ikani khushoni pansi pamutu panu kapena paphewa kuti muthandizidwe. Limbikitsani thupi lanu ndikugwiritsa ntchito mayendedwe kuti musisita msana wanu.

Bulu akukankha

Kuchita masewera olimbitsa thupi kumathandizira pakukhazikika kwanu komanso kukhazikika kwanu komanso kumalimbitsa ma glute, abs, ndi chiuno. Gawani kulemera kwanu mofanana, ndipo musakweze mwendo wanu pamwamba pa chiuno chanu.

Onetsetsani zosintha zingapo za bulu kuti musinthe machitidwe anu.

Tengera kwina

Galu wa mbalame ndi masewera olimbitsa thupi omwe ndi abwino kwa anthu ambiri. Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati muli ndi zovuta zamankhwala kapena kumwa mankhwala aliwonse.

Kodi galu wa mbalameyo amakhala yekha kwa mphindi zochepa patsiku, kapena onjezerani pulogalamu yanu yolimbitsa thupi.

Onetsetsani kuti mukugwiritsa ntchito mawonekedwe, luso, komanso kupuma moyenera. Khalani omasuka kusintha zolimbitsa thupi pang'ono kapena kuti zikhale zovuta.

Zochita za galu wa mbalame zimamanga mphamvu ndikuchepetsa kupweteka kwakumbuyo. Zili bwino kuti mutambasule pamene mukumva kuwawa bola ngati ndinu wofatsa ndipo musadzikakamize kwambiri.

Ngati mukumva kupweteka kapena kusasangalala panthawi yochita masewera olimbitsa thupi kapena mutatha, siyani mchitidwewu ndikulankhula ndi dokotala.