Kodi kumanga kukongola kunyumba mu nthawi yochepa?

Mafunso monga kutulutsa mpaka kukongola wako kunyumba, ambiri amachita chidwi ndi anthu amene akuganiza kupereka pempho la mawonekedwe ake. Kukongola wokha sukhalira ankaona "khadi malonda kum'manga," ndipo minofu pang'ono m'chigawo mpweya limasonyeza kuti wothamanga bodybuilder ali ndi mphamvu zazikulu za chifuniro ndi khalidwe. Munthu ndi ofooka sadzatha kutulutsa mpaka kukongola wako kunyumba, chifukwa minofu imeneyi kumafuna kuleza mtima kwambiri ndiponso kulimbikira, ndi kugwiritsa ntchito barbells pa maphunziro zolemera katundu sikokwanira. The chida yabwino yopatsa kukongola dumbbells abwino mawonekedwe, zomwe tingasonyezere katatu pa mlungu ndi kunyumba. Kuwonjezera ya dumbbells wothamanga akusowa mpando ndi mpira gombe, chichitike efficiently ndi thandizo limene maphunziro.

Gawa: Posankha kutulutsa mpaka kukongola anu panyumba, sindikuganiza kuti akuchita Zochita pa manja ako adzakhala zoipa zidzakhudza kulimbitsa thupi lanu, kulola kutulutsa magulu ena minofu. Kukongola n'kofunika kupeta kunyumba tsiku lililonse, popanda maphunziro ena ndi tsiku m'malo mwa kulimbitsa thupi limodzi chabe mudzakhala ndi awiri, chomwe "kawiri-Gawa" masewerawo. Komabe, pakati pa maphunziro zonse ndi ntchito kwa kukongola kupeta kupita maola oposa asanu ndi limodzi, ena Zochita zingathe kuchitika m'mawa, ena - madzulo.

Zochita: Kuthetsa vuto la mmene kutulutsa mpaka kukongola anu panyumba, kutsatira auka taphunzira pamalo atakhala ndi kupeza chigongono flexed chitani bwezerani supination, pa mfundo kumapeto kukongola ayenera kutambasula kwa pazipita lapansi. Ntchitoyi zikhoza kuchitika basi kangapo aliyense dzanja. Kenako, tikulimbikitsidwa kuti atenge mpira waukulu, limene lidzakhala projectile waukulu kuchita azipiringa. Ngakhale maphunziro amenewa ena bodybuilders kuyamba, azolowere thupi, kugwiritsa ntchito mpira ntchito kunyumba angadwale zotsatira.

Beach mpira akhale chachikulu ndi kuthandiza kulemera kwa wochita mpikisano, chifukwa izo ndi kutambasula kumbuyo kwake. Ndipo muyenera Tambasula wabwino miyendo ndi kutenga udindo thupi wakhala mapulani ndiyeno iwe uyenera kutenga dumbbell ndi munthu pazipita limbitsani manja, atagwira dumbbells zosavuta nsinga. Khalani mutu wanu molunjika, kuti maso anauzidwa pa denga, manja ake kotero kuti elbows wanu akhale n'kupuma. Pamene mikono ndi ndichotse kwa malire, kaye kwa mphindi kuti kukongola pa nsonga panali ambiri pano, ndiyeno pang'onopang'ono ndi mwachete limbitsani manja. Pa masewera olimbitsa thupi n'kofunika kupuma rhythmically.

Ayamikira bwanji mofulumira kutulutsa mpaka kukongola kunyumba, monga masewera olimbitsa thupi "opendekera Hammer", limene muyenera kulimbikitsa dumbbell diagonally kwa phewa zosiyana. Pamene dzanja ndi dumbbell amafika poti chapamwamba, mungachite yochepa Imani, ndiyeno pang'onopang'ono kuchepetsa barbell lolemera.

Malangizo kutulutsa mpaka kukongola anu panyumba, adza kwa zolimbitsa wina ndi mpira waukulu. Muyenera tigwade pamaso pa mpira ndi kuika pa dzanja limodzi ndi dumbbell lolemera, bwezerani Mosiyana ndi wothamanga ayenera kupuma ndi mpira yekha kukhalabe munthu, ndipo mutu wake linapendekeka kutsogolo sayenera. dzanja lake pa mpira mmene ndingathere kukhotetsa m'zigongono, kenako atamva dumbbell kukongola khama. Pamene udindo wa dzanja ndi dumbbell amafika poti pachimake, kaye, ndiye pang'onopang'ono limbitsani mkono.

Zochita ndi dumbbells Mukhoza kuchita ataimirira kupanga taphunzira zokwera ndi kubwereza angapo pa chilichonse dzanja. Ngati pa kuphunzitsa inu adzagwiritsa ntchito "yovuta" kulemera, udzapeza mwayi mwamsanga mokwanira kukwaniritsa kuwonjezeka kwambiri minofu misa ya kukongola wanu.