Kuchita masewera olimbitsa thupi pa masewera olimbitsa thupi kumakulolani kupeza zotsatira zabwino panthawi yochepa. Kukhoza kugwiritsa ntchito zolemera zowonjezera ndi zipangizo zamakono kumathandiza kuwonjezera katundu pa thupi.
Pulogalamu yochita masewero olimbitsa thupi
Kuti mukwaniritse zotsatira, muyenera kuphunzitsa katatu pa sabata. Chitani njira zingapo, kuyambira ndi ziwiri, komanso ngati chiwerengero cha kubwereza, ndiye chiwerengero chiri pafupifupi 10-15. Yambani kuphunzitsidwa ndi kutentha, ndipo mutsirize ndi chigoba.
Kuchita masewera olimbitsa thupi kuti awonongeke:
- Magulu . Ntchito yolimbikitsana kwambiri yothamanga minofu. Kupita pansi ndikofunikira, kumasula matako kumbuyo ndi mpaka kumbali yolumikiza mawondo, ndipo sayenera kupita kupyola masokosi.
- Plieu . Njira ina ndizokhazikika, zomwe pamapeto pake zimapeza miyendo yabwino. Ikani miyendo yanu, ndikuwonetsa masokosi anu panja. Mmanja mwanu, tengani dumbbell. Gwetsani pansi, kukoketsani matako anu mmbuyo ndi kuonetsetsa kuti mawondo anu asapitile masokosi anu.
- Miyendo yopukuta mu simulator . Khalani pa simulator kuti nsana ikhale yopanda kanthu ndipo ikanike kumbuyo. Sungani ndi kupukuta miyendo, kusuntha pang'onopang'ono komanso popanda kugwedeza. Pamwamba, tachedwa.
- Hypererextension . Zochita izi kumbuyo ndi chiuno chofewa muzochita masewero ndizothandiza kwambiri. Konzani pa simulator, kotero kuti m'chiuno muzikhala motsutsana ndi odzigudubuza. Manja apambuke pachifuwa ndi kuika thupi molunjika. Pangani patsogolo, kumbuyo kumbuyo, ndiyeno, kuwuka kwa FE.
- Kuwongolera kokwanira . Khalani pa benchi ndikugwiritse ntchito. Pewani msana wanu, ndipo kenaka, yesani mmwamba mimba yanu. Ndikofunika kusuntha mapewa, kutsogolo chifuwa.
- Kutsindika zofanana . Gwirani mwamphamvu kwambiri ndikupunthwitsa thupi pang'ono, ndipo sungani msana wanu. Sungani chogwirira pachifuwa chanu, kenako mubwerere ku FE.
- Limbikitsani dumbbells . Sungani zitoliro mmanja mwanu, mutayendetse kumapiri, pafupi ndi mutu. Manjawa ayenera kutsogolo patsogolo. Limbikitsani zitsulo zam'mwamba mmwamba, kuzigwirizanitsa pamutu panu.
- Makina osindikizira . Khalani pa simulator ndipo sungani msana wanu. Zindikirani ndikuyika manja anu patsogolo pa chifuwa chanu.