Mphamvu ya amayi mu chikazi chawo, tonse timadziwa ndikugwiritsa ntchito mwakhama. Komabe, nthawi zina zimakhalapo pamene mayi wofooka sakanati asokonezedwe ndi mphamvu ya thupi, ngakhale kuti sagwirizana maso pamaso pa ena. Ndi cholinga chake kuti atsikana azichita masewera olimbitsa thupi, makamaka kwa iwo amene sanaone kutopa kwakukulu kuchokera pakuchita mwakhama, kusowa chipiriro ndi mphamvu zoyambira.
Kuonjezera apo, mphamvu za minofu zimachulukitsa kudya kwa makilogalamu ndi minofu, kutanthauza kuti machitidwe oterewa amathandizanso kuchotsa mafuta omwe angapangitse ndipo amatha kuyambitsa kagayidwe ka maselo.
Zochita
- Mu zovuta zathu kuti tipititse mphamvu tidzakhala ndi zochita ndi dumbbells (mukufunikira 2 mpaka 1 - 2 makilogalamu, ndi 2 mpaka 3 -6 makilogalamu). Ndipo tidzaphunzitsa mphamvu za thupi lonse.
- Mizere ikhale yopatulira mbali, ikani ndi kutambasula kunja.
- Timayika manja athu ndi kutambasula imodzi ndi imodzi.
- Manja mkati mwa chifuwa patsogolo pa chifuwa, pamphuno imatambasula manja patsogolo ndi kumbuyo, pa kudzoza, kumbuyo kumakonzedwa, ndipo manja amabwerera kwa FE.
- Timatambasula manja athu, kuwagwirizanitsa kumbuyo kwathu.
- Timatenga zithunzithunzi, mawondo ndi ochepa, timanyamula thupi lolemera kuchokera mwendo umodzi kupita kumzake. Panthawi imodzimodziyo timagwadira ndi kutambasula manja athu ndi ziphuphu.
- Miyendo imagwira ntchito mofananamo, ndipo manja athu amakulira pang'ono pamwamba pa mapewa.
- Miyendo imapitirizabe kugwira ntchito, mikono imayimilira pamapazi a pamapewa, ikani pamwamba pamutu, ikaniperetseni ku FE. Zochita zonsezi zakonzedwa kuti ziwonjezere mphamvu ya miyendo.
- Kuthamanga kupindika, thupi limasunthira patsogolo, pumphunzi timakwezera manja kumbali. Pa kudzoza timatsitsa pansi.
- PI ndi yemweyo, kwezani zida zomangirira pamodzi ndi nthiti, kuti scapula ikhale pamodzi.
- IP - yemweyo, manja opindika (maulendo ayang'anitsitsa panja) atsimikizireni khungu, perekani kwa FE.
- Timapita pansi, miyendo m'kati mwa mapiko ake, ndikugwada pamadzulo. Pa malo oyambirira, mikono ikulumikizika pachifuwa. Pa kutulutsa thupi timatambasula manja athu mmwamba, maburashiwa amawonekera mopanda phokoso.
- Timabwereza zomwe tinkachita kale, koma panthawi yomwe timapanga timasintha ndi maburashi.
- Timatambasula manja athu mmwamba, timawatsuka pambali ndi kupuma.
- Timagwirizanitsa manja pamodzi, timawachepetsera mutu pamphunzi. Tikawabwezeretsa timawabwezera ku IP.
- Manja amatambasulidwa kumtunda, pamphuno timanyamula nkhaniyo pamadzulo, pofufuzira timabwerera ku FE.
- Ife timachoka pambali imodzi ndi kuigwedeza iyo pakati pa mawondo. Timadula miyendo yathu pansi, timayendayenda kuchokera mbali imodzi kupita kumalo ena.
- Timagona pambuyo, kutambasula mikono ndi miyendo yathu, kutambasula msana wathu.
Zochita izi zidzakuthandizani kukonza minofu ya miyendo, manja, komanso makina . Zochita zovuta zoterezi pa mphamvu zingatheke katatu pamlungu. Kuonjezerapo, aliyense amadziwa kuti kuti apange mphamvu, muyenera kuchita masewera olimbitsa thupi.