Nsonga oyamba: Kodi kumanga pa bala yopingasa

Pamene munthu afuna kupita ku chifukwa masewera, si koyenera kuti amapita kumalo ochitira masewera a. Makamaka ngati ali kutali ndi kwawo. The Poyamba N'kutheka kuchita mu nyumba kapena pabwalo, ntchito chipangizo lophweka. Mmodzi wa nkhono zimenezi ndi losavuta yachibadwa yopingasa bar. Pofuna kumvetsa m'mene angamangirirane pa bala, muyenera kudziwa mfundo zingapo chabe zofunikira.

Kodi kuphunzira omangika

Chinthu chachikulu - pang'onopang'ono. Inu sayenera kuthamangira zinthu. Makamaka ngati inu simunayambe ankasewera masewera, ndipo anali kale. Choyamba muyenera kupereka minofu yanu ndi tendons azolowere bala yopingasa.

Ngati simungathe andipeze, kapena ngakhale kamodzi kokha ndimalota za mmene kutulutsa pa mowa, kusiya maloto anu ndi kupeza wotanganidwa. Muyenera kuchita Zochita ziwiri. The choyamba - monga kunyamula mtanda ndi mphindi zochepa kukangamira pa izo. Kotero inu kuphunzitsa tendons kuti katundu kwenikweni.

Kusonyeza chachiwiri - zochotsa. Koma si monga mwambo, ndi zinthu mosavuta. Ndiko kuti, muyenera kusankha bala yopingasa, moti pa mlingo wa m'chiuno mwanu kapena chifuwa. Muyenera kutenga nsinga nthawi zonse, chinthu pansipa kapamwamba ndi kukangamira. Pankhaniyi, miyendo adzakhala pansi. Mmalo awa, muyenera kusankha nambala pazipita kukanikiza chibwano wake mowa.

Chitani izi kwa masabata osachepera awiri. Pang'onopang'ono kuonjezera chiwerengero cha chikoka akuluakulu, ndi kuwabweretsa iwo kwa nthawi handiredi pa tsiku - kenako iweyo kumvetsetsa m'mene tingamangire minofu pa mowa. Izi zolimbitsa yosavuta adzakonza nsana wanu ndi manja kwa katundu wolemera.

Pamene mungathe andipeze nthawi makumi awiri mu mzere - ndi nthawi yoti mupite ku Zochita weniweni. Pa nthawi yomweyo tiyenera kukumbukira ulamuliro chofunika kwambiri - pa Chikoka-thupi ayenera nthawi zonse kukhala yosalala osati kupanga magulu mopupuluma.

Cham'mbali bala nyumba ya

Choyamba, tiyeni tikambirane njira monga amawapopa pa mowa, ngati malo zochepa - mwachitsanzo, wokwera m'bokosi zitseko mkati mwa nyumbayo. Komabe, ayamikira mu dongosolo lino la projectile ndi oyenera kuphunzitsidwa pabwalo.

kumbuyo

Chikoka akuluakulu ndi chimodzi cha Zochita zabwino chitukuko cha minofu latissimus dorsi - amene amapereka thupi ndi wokongola akulu tione. Apa tiyenera kukumbukira kuti amachita izi zikhoza kutheka mu njira zingapo ndipo nthawi yomweyo kukhala zosiyanasiyana magulu minofu.

M'pofunika kugwiritsa ntchito mitundu yonse ya kumvetsetsa - phewa-m'lifupi padera, pang'ono onse kuposa m'lifupi phewa ndi nsinga lonse. Mbali yoyamba ndi yachiwiri, mbali yabwino amawapopa minofu sing'anga latissimus, ndi yotsirizira - ndi ulemu.

Kukongola (kukongola)

Pamene kukoka ndi okha ndi zotsatira sekondale pa minofu ya manja, iwo akadali zotheka kuti ntchito padera pa kukongola otchuka. Kuti tichite zimenezi, nyamulani nsinga omwera nokha (kanjedza kwa inu), ndi kulumikiza iwo. Maburashi adzaikidwe limodzi, kukhudza mzake.

kumangika amenewa amanyamula pansi voteji kwa kukongola ndi latissimus mkono ndi pansi zotsatira sekondale. Njira iyi ndi nthawi yabwino chifukwa chakuti n'zotheka pa Chigawo chilichonse, chidutswa cha chitoliro kapena hule. Chifukwa cha nsinga muyenera okha 15 masentimita crossbar.

Cham'mbali bala bwalo

Muganize momwe kumanga pa bala yopingasa pansi nyumba, kupita ku maphunziro pabwalo. Pali malo okwanira pa crossbar kupanga Zochita owonjezera kukhala abdominals, chifuwa ndi triceps dzanja (triceps).

ABS

Kuphunzitsa mmunsi mwa abdominals ndi kukangamira pa mowa, limbitsani miyendo yanu ndipo mwa njira imeneyi choti iwo woyamba mlingo m'chiuno ndiponso ndiye kuti chifuwa. Pang'ono ndi kufunika kuwonjezera matalikidwe ndi kufikira mapazi anu kukhudza kapamwamba pa mutu wanu.

Chifuwa ndi Triceps

M'bwalo mungaphunzire ntchito "zochotsa-zokhumba". Kuti tichite zimenezi, kwezani miyendo yanu zoyenda limodzi mowa yopingasa, kukokera ndi akuponya mafupa a chiuno anu crossbar lapansi. Pakubwezeretsa mbuyo, mudzapezeka pa projectile.

Popeza bala yopingasa pansi iwe, ndi kuthamangira ku iye ndi manja ake, ndiye inu tsopano kutengela triceps ndi mmunsi mwa chifuwa. Pang'onopang'ono kuyamba kukhotetsa mikono, likumira pansi. Kuchita lisanathe izi sizikanatheka. Choncho thupi n'kofunika kuonjezera pafupifupi theka, ndiyeno kuwongola manja. zotsatira zake ndi ofanana kwambiri posambira.

Njira maphunziro

Chinthu chabwino kuchita nthawi zonse waika ochepa a 10-12 kubwereza. Choncho ndikofunikira n'kudziphatika kwa malamulo waukulu - pakati waika ayenera kutenga malo zosaposa miniti imodzi, ndipo aliyense kubwerezabwereza ayenera kutenga masekondi osachepera 4-5.

Tsopano mukudziwa kale momwe msanga kutulutsa mpaka pa mowa. Izi ndi projectile kothandiza kwambiri, zomwe angathe kuonjezera minofu mphamvu ya theka chapamwamba za thupi. Mutachita zonse zokambirana izi, mukhoza kukachita zina, njira zamakono kwambiri maphunziro pa crossbar lapansi.