Kodi kuphunzira kuti andipeze kwa nthawi yochepa?

Kukoka pa mtanda - lalikulu thupi kulimbitsa kumbuyo ndi manja. Kukoka akufotokozera kukongola, triceps ndi minofu deltoid, popanda simulators zapadera. Tsopano aliyense ali ndi mwayi kukhazikitsa kunyumba yopingasa bar. Kapena, mu zikafika poipa, kupita kuphunzitsa pabwalo. Koma atsopano ambiri sanakhalepo abwenzi ndi masewera, sindikudziwa momwe angagwirire amenewa kuchita ogwira. Ngati mungathe andipeze nthawi 5, inu sadzakhala chovuta kwambiri kuphunzira kugwira maulendo 10. Ndi kovuta kwambiri kuti adziwe Margolis Wheel kuchokera zikande. Kodi kuphunzira kukhala omangika kamodzi?

Lero, anyamata ndi dziko lonse kugwira zosiyanasiyana zimene mungachite ngati Zochita. Wina imakoka nsinga chapamwamba, ndipo ena m'munsi (kanjedza mmwamba), munthu amasankha chiphunzitso yopapatiza manja, ndi wina - chachikulu, ena kukoka chibwano mowa, ndi zina - mutu. Pali mitundu yosiyanasiyana ya Chikoka akuluakulu kulimbikitsa minofu osiyana, kotero Akatswiri amalangiza kuphunzira njira zosiyanasiyana kuti akwaniritse zolimbitsa thupi wamba. Komabe, kwa oyamba si koyenera kusokoneza workouts awo. Pali zidzafotokozedwa mwatsatanetsatane, tani kuti andipeze tingachipeze powerenga chapamwamba nsinga, ndipo inu, m'mene katswiri kuchita zophweka kwambiri angathe bwino zina.

Ntchito yoyamba, limbitsani manja ndi tendons, amapereka chabe anapachika chifukwa mowa ngati n'zotheka. Ndi mukufunika maphunziro awo. Ngati inu mukudabwa tani kuti andipeze kwa nthawi yochepa, musakhale aulesi ntchito pa chipiriro chawo, ndi - mavuto zofunika obwerawa.

Ntchito yachiwiri pang'ono zosavuta, koma adzakupatsani zotsatira kwambiri. Mothandizidwa ndi mpando kutenga udindo komaliza, atagwira chibwano wake pa mowa. Pang'onopang'ono limbitsani manja anu ngati kuli kotheka, kupita kumusi ku malo poyambira. Anyamata ambiri ndi amuna kudziwa mmene kuphunzira andipeze, ndi nthawi yambiri pochita zimenezi.

Popeza katswiri ntchito yapita mwangwiro, kuyamba ntchito pa theka mtima Chikoka akuluakulu. Tsatirani ntchito yapita, likumira theka, ndiyeno kuyesera kuti akwere kumbuyo.

Gawo lachiwiri la kumangika adzakhala ngati pang'ono zovuta. Atapachikidwa pa bala ndi manja molunjika, kuyesera pang'onopang'ono kukwera kwa theka pazipita chofunika kutalika. manja anu akhale pa makona a madigiri 90. Ndi kukhala ndi malo amenewa, pang'onopang'ono kuchepetsa nokha, akugwira ntchito kupyolera akatumba onse akhudzidwa.

Ndipo yokha tsopano, atatuluka mu magawo onse a chotero zolimbitsa thupi zovuta, anayamba andipeze kwathunthu, pang'onopang'ono kupinda manja anu kuyambira pa chiyambi mpaka kumapeto malo. Choyamba, tiyenera kusamalira za khalidwe zochita. Musati muziganiza za momwe kuphunzira kwambiri kuti andipeze, chifukwa pazipita amapereka mwaukadaulo kokha maphunziro zolondola. Musati kuthandiza nokha thupi, inu kukhala omangika ndi mwankhondo ndi kumbuyo. Musati kupeta kapena kukokera pa thupi. Muyenera kukhala omangika pang'onopang'ono komanso momveka bwino, kusunga thupi molunjika malo. Koyamba zingathandize bwenzi amathandiza miyendo yanu ndi kusunga diso pa khalidwe lanu Chikoka akuluakulu.

Izi ndi zolimbitsa thupi zovuta zizichitidwa kawiri atatu sabata. chiwerengero cha kubwereza zimadalira mphamvu zanu. Atadziwa momwe sachedwa kuphunzira mmene andipeze pa mowa, ndi kugwiritsa ntchito nzeru zawo kuchita, inu kukwaniritsa zotsatira zabwino. Inu kutulutsa mpaka waukulu dzanja minofu, kumanga yabwino kumbuyo waukulu. Ndipo zilibe kupita kumalo ochitira masewera ndi ndalama pa magawo ndi mlangizi. Ikani mu nyumba yake bala yaing'ono. thanzi ndi kukongola - ali m'manja mwanu!