Chiyambi cha maphunziro ku masewero olimbitsa thupi mwachizolowezi chikugwirizana ndi mafunso ambiri ponena izi: Kumayambira pati? Kodi ndi magulu ati a minofu omwe angatsogolere katundu? Kodi mungakonzekere bwanji thupi kuti muphunzitse payekha? Tidzayesa kulingalira zonse zomwe zingakhale zosangalatsa kwa oyambawo.
Masewera olimbitsa thupi: Ochuluka bwanji?
Ngati munayamba kuchita - ndiye muyenera kuchita izi nthawi zonse, kawiri pa sabata, kapena bwino - katatu. Njirayi idzakuthandizani mosavuta komanso mwamsanga zotsatira za maphunziro anu, zirizonse zolinga zanu.
Malo ochita masewera olimbitsa thupi: machitidwe oyamba kumene
Pulogalamu ya masewera olimbitsa thupi oyamba, monga lamulo, samasiyanitsa magulu osiyanasiyana a minofu kuti agwire ntchito: tsopano palibe chifukwa choposa chinthu chimodzi ndikusiya china popanda kusamala, chifukwa palibe chifukwa chake. Cholinga chanu cha miyezi iwiri kapena yotsatira ndicho kukonzekera thupi kuti likhale lolemera kwambiri ndi loyamba ku minofu.
Pali zochepa zomwe mungachite kuti mugwiritse ntchito mfundoyi, koma tidzakambirana za maphunziro ozungulira, omwe akutsatira zolinga zathu, amawona njira yabwino kwambiri. Ndizomwe mumachita masewero 10-12 pa magulu onse a minofu, kenaka mupume kwa mphindi 3-4 ndikupita kuzungulira. Pa simulator iliyonse mumatha mphindi zingapo. Njirayi idzagwira bwino thupi lonse ndikukonzekera ntchito yowonjezera.
Choncho, kumayambiriro kwa makalasi ochita masewera olimbitsa thupi oyenerera maphunziro ozungulira:
- Kutentha (10-15 mphindi pamasitomala kapena masewera olimbitsa thupi).
- Kuwonjezera kwa malamulo mu simulator.
- Miyendo yopukuta mu simulator.
- Gwera ndi zinyama.
- Ikani mutu kuchokera pamwamba pa chipika ndi chikwama chachikulu.
- Akuwombera pansi pamtunda.
- Gwiritsani ntchito makina ambiri kuchokera pansi kapena kuchokera ku benchi.
- Dumbbell press wakhala.
- Hypererextension.
Zochita zonse ziyenera kuchitidwa mobwerezabwereza 12-15 zobwereza. Zonsezi, mukuyenera kupanga 2-3 mabwalo, malinga ndi chikhalidwe cha thanzi. Pambuyo pa kutha, muyenera kupanga zosavuta kuti mutambasule, izi zidzakuthandizani kuti musinthe minofu. Onetsetsani kuti mutenge madzi ndi inu, chifukwa thupi lidzataya madzi, pomwe madzi akumwa ali bwino popanda mpweya. Mukaona kuti mwasintha kutero, ndipo mwakupatsani mosavuta, mukhoza kusinthana kuti mulekanitse maphunziro.