Maphunziro obwerera: Zochita 6 ndi momwe mungachitire

Zamkati

• 1. Kukoka kutsogolo
• 2. Pulley yotchulidwa
• 3. Mzere wopindika
• 4. Kufufuza malo
• 5. Tembenuzani ntchentche
• 6. Surfboard

Maphunziro am'mbuyo amagawidwa ndimagulu amisempha omwe mukufuna kugwira ntchito, ndipo akuyenera kuwonetsedwa ndi akatswiri azolimbitsa thupi malinga ndi cholinga chamunthuyo. Chifukwa chake, masewera olimbitsa thupi omwe amagwira ntchito kumtunda, pakati komanso dera lumbar atha kuwonetsedwa, zomwe zitha kuchitika m'magulu atatu obwereza 10 mpaka 12, kapena malinga ndi malangizo a wophunzitsa.

Komabe, kuti zotsatirazi zikwaniritsidwe, ndikofunikira kuti maphunzirowa achitike mwamphamvu ndikulemekeza malangizo oyenera pokhudzana ndi kubwereza komanso kupumula. Kuphatikiza pa hydration komanso chakudya chopatsa thanzi komanso choyenera, chomwe chiyenera kutsogozedwa ndi wazakudya malinga ndi cholinga.

1. Kukoka kutsogolo

Pakukoka kutsogolo, komwe kumatchedwansopulley kutsogolo, zolimbitsa thupi zachitika atakhala moyang'anizana ndi makina. Kenako, gwirani manja anu chogwirira, bweretsani chitsulo pachifuwa. Kuti kusunthaku kuchitike moyenera, thunthu siliyenera kupangitsa kuti mayendedwe abwerere uku ndi uku, monga mmbuyo ndi mtsogolo, manja okha ndi omwe amayenera kuyenda. Ntchitoyi imagwira ntchito makamaka pamisana yapakatikati, yotchedwa latissimus dorsi.

2. Pulley yotchulidwa

Pulley wofotokozedwayo amakhala pansi, nkhope yake yatembenukira kumakina ndi mzere wolunjika. Kenako munthu amene akukoka zogwirizira, amapanga mayendedwe kuyambira pamwamba mpaka pansi ndikutseka mikono.

Kuyenda kwa ntchitoyi kumagwira ntchito minofu yonse yakumbuyo, koma makamaka yomwe imachokera pakati mpaka kumapeto, yotchedwa latissimus dorsi, ndipo tanthauzo la zochitikazi liziwonetsetsa kwambiri kumbuyo.

3. Mzere wopindika

Kuti achite sitiroko yokhotakhota, munthuyo ayenera kutsamira torso patsogolo pang'ono ndikugwira batilo ndi manja patali pang'ono kuchokera pamzere wamapewa. Kenako yambitsani kuyenda ndikusinthasintha zigongono, ndikubweretsa bala pamimba ndikubwerera kumalo oyambira kuyang'anira mayendedwe.

Ntchitoyi ikuwonetsedwa kuti imagwira ntchito minofu yapakatikati ndi yoyambira kumbuyo, yotchedwa, trapezius yapakati, infraspinatus ndi latissimus dorsi.

4. Kufufuza malo

Kuphulika kupatula kugwiritsira ntchito minofu mozungulira msana, mbali yakumbuyo ndi lumbar, kumathandizanso minofu yakumbuyo kwa ntchafu ndi glutes ndi mimba, kuwonedwa ngati gawo lathunthu komanso losangalatsa kwa iwo omwe akufuna hypertrophy.

Kuti achite kufa, munthuyo amayenera kukhala ndi mapazi ofanana m'lifupi ndi mawondo ndi manja m'lifupi mofanana ndi mapewa. Kenako, poyenda ndikunyamula bala pansi, imirirani mpaka mutayimilira kwathunthu, ndi bala pamimba panu ndikubwerera pagulu loyambirira ndi bala pansi, osunga msana wanu nthawi zonse ndikuwukhazikika.

5. Tembenuzani ntchentche

Kuti achite izi, munthuyo ayenera kukhala moyang'anizana ndi makinawo, chifuwa chili moyang'anizana ndi benchi. Kenako, tambasulani manja anu mpaka mutha kugwiritsa ntchito mipiringidzo pazida, ndi manja anu owongoka, tsegulani kufikira mutamva kuti minofu yakumbuyo ikugwedezeka.

Minofu yomwe imagwiritsidwa ntchito pa ntchentche yotsalira ndi yomwe imachokera m'khosi mpaka pakati kumbuyo, yotchedwa rhomboid, posterior deltoid ndi lower trapezius.

6. Surfboard

Bungweli limatha kukhala ndi njira zingapo zochitira, koma chofala kwambiri chimachitika m'mimba mwanu, kupumula m'zigongono ndi kumapazi, minofu yomwe imagwira ntchitoyi ndi trapezius yathunthu, yomwe imayambira pakhosi ndikupita pakati kumbuyo.

Kuphatikiza pakulimbitsa minofu, gululi limathandizanso kuchepetsa kupweteka kwakumbuyo ndikugwira ntchito pamimba. Onani mitundu ina ya bolodi.