Momwe Mungagwiritsire Ntchito Makina Othandizira

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Mwinamwake mwawonapo zinthu zooneka ngati zonenepa pamalo ozungulira masewera anu olimbitsa thupi, koma mwina simungakhale otsimikiza momwe mungagwiritsire ntchito. Tachotsa zolosera zamtundu wa thovu, kuti muthe kupeza zabwino zake.

Zolimbitsa Thupi

Chogudubuza chithovu ndi chida chothandiza kwa aliyense amene akumva zolimba mu quads, hamstrings, kapena ng'ombe. "Wogula angadandaule za kupweteka kwa mawondo ndipo patangopita mphindi zitatu zokha atulutsa IT band, akuti kupweteka kwakuchepa," atero a Jackie Warner, ophunzitsa zolimbitsa thupi komanso nyenyezi ya Training Yaumwini ndi Jackie: Power Circuit Training.

Ngati mukugwiritsa ntchito cholumikizira kuti mutulutse zolimba m'miyendo, ikani thupi lanu pamagudumu ndikutsika. Cholinga chogwiritsira ntchito masewera olimbitsa thupi pafupifupi masekondi 20-30.Kukulunga minofu iyi kumatha kukhala kopweteka, koma mudzamva bwino pambuyo pake. "Pewani kukhudzana mwachindunji ndi zimfundo ndikuyang'ana kwambiri minofu yolimba komanso yolumikizira pamwambapa kapena pansi pamalumikizidwe," akuwonjezera Warner.

Njira imeneyi siyenera kugwiritsidwa ntchito pochiza anthu ovulala. Mutha kuwononga kwambiri minofu ndi mitsempha yozungulira kapena minyewa ikapsa.

Kuwongolera Kaimidwe

Imani wamtali pogwiritsa ntchito wodzigudubuza kuti mukonze kusamvana kwapambuyo pake. Yesani kugona pa chodzigudubuza ndi thupi lanu mu mlatho ndipo pang'onopang'ono pukuta ndi pansi pa vertebrae. Zochita izi zodzikongoletsera zidzakuthandizani kutulutsa nkhawa m'minyewa yoyandikira msana wanu. Anthu ambiri amagubuduzanso misana yawo yakumtunda m'malo mopita kukaonana ndi asing'anga.

Kulimbitsa Mphamvu

Mutha kuyang'ana pamiyeso yanu yolimba komanso yapakatikati ndi roller, koma ndiyotsogola kwambiri. "Ophunzitsa ena amawagwiritsa ntchito ngati cholimbitsa cholimbitsa thupi pochita ma squat ndikumenya ataimirira kapena kugwada pa ma roller, koma chitani ndi mlangizi waluso yemwe angakuthandizeni kuti mupindule nawo," akuwonjezera Warner. Mukufuna kusuntha kofunikira kwambiri? Yesetsani kuyang'ana pa triceps anu ndi zojambulazo.

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