Kodi kusankha masewera olimbitsa thupi ogwira: Chotakata dorsi

Ambiri a nkhani akuwuka mu maganizo a anthu mamiliyoni ambiri amene anayamba kuphunzitsa minofu ya kumbuyo kwa torso pa masewero olimbitsa thupi ndi, inali mmene kusankha kuchita bwino. Lonse kumbuyo minofu - gawo lalikulu la izo. N'chifukwa chake minofu imeneyi n'kofunika ntchito mu malo oyamba. Pakati pa Zochita wotchuka kwambiri m'dera lino minofu tikulimbikitsidwa kuchita Chikoka akuluakulu pa bala embodiments zosiyanasiyana, ndodo adaponya otsetsereka a, zosiyanasiyana ofukula ndi cholinga yopingasa. Pamene zinthu zimapezeka pa kulimbitsa thupi ndi wabwino ikukoka balati adzakhala anapereka kwa wothamanga aliyense novice.

Ziribe kanthu momwe inali yaikulu ndipo chochuluka, dera lino minofu, kamodzi zonse zokambirana pamwamba sangakhoze m'gulu gawo limodzi. A novice mu ntchito imeneyi ndipo safuna kugwiritsa ntchito wambirimbiri amenewa maphunziro, ndi akatswiri odziwa maphunziro apamwamba kugawana m'dera limeneli la thupi pawiri. Mulimonsemo, aliyense chinkhoswe mu omvera amafuna kudziwa momwe, mogwirizana ndi cholinga kukatenga womberani. Yotakata mmbuyo minofu mwa aliyense mwaulesi pamwamba kupanga osachepera theka mphamvu. Choncho thupi aliyense ntchito kupyolera mwa iwo. Komabe, mu mlingo wina aliyense kapena munthu wina akhoza kuloza katundu m'dera ankafuna.

Mwachitsanzo, mu Chikoka akuluakulu angathe kugwira ntchito monga mbali yakunja ya latissimus ndi zigawo zake chapakati, malingana ndi kusankha pa kalembedwe wake ndi kuphedwa. Kodi ndiyenera kupeŵa wothamanga pa mlingo uliwonse, choncho ndi akatundu kwambiri. Ngakhale kuti dera limeneli ndi chimodzi mwa zazikulu ayenera pang'onopang'ono ndi wogawana kutsatira kuyamba zolemera yaing'ono. Oyamba alinso zambiri pali funso ngati n'zotheka ntchito kunja holo latissimus dorsi. Zochita (kunyumba, pa msewu kapena chipinda wapadera) dera la kumbuyo zimakhudza malinga ndi malo awo kuphedwa.

Chinthu chachikulu kuti m'pofunika maphunziro awo - ndi zida zina zofunika ndi chidziwitso. Kuphunzitsidwa kunyumba zokwanira ndi bala yopingasa ndi malo. Woyamba ndi nthawi angapezeke m'bwalo la nyumba yake, ndipo ngati ndi ayi, zingakhale zovuta fabricate improvised kapena anagula. Kolowera ayenera kuchita choyamba? Yotakata dorsi ndi lapadera sikutanthauza njira yapadera. Mwachitsanzo, ngati mu kulimbitsa thupi mwendo poyamba, ndi zofunika kuchita katundu umodzi, ie, anyonyomala, lunges kapena deadlifts, ndiyeno yopingasa (flexion, kutambasuka, ndi zina zotero. D.), M'dera la kaya woyamba anachita Chikoka-, ndiyeno kukokera mu otsetsereka, kapena mosinthanitsa.

Koma Mulimonsemo m'pofunika kuchita kumayambiriro kwa kalasi zolimbitsa zofunika. Yotakata dorsi kupanga mphamvu zosaneneka, ngati njira ufulu kuphunzira. Imodzi mwa mbali yaikulu ya masika ndi kuvomerezedwa zochangamutsa, amene adzapereka wabwino zochangamutsa ndi kudzaza minofu ndi mpweya ndi zakudya zofunika kugwira bwino ntchito.