Zochita za manja ndi zotupa, zomwe zingakuthandizeni kuwonjezera minofu ndikusunga thupi lanu

Tonsefe timalota kuti ndife okongola komanso osamvetseka, koma timakhala ndi masewero okondwerera, ambiri samangokhala ndi mphamvu zokwanira, nthawi, kapena nthawi zina. Koma pambuyo pa zonse, palibe yemwe akuvutitsa kukonza zochepa zochitirako masewera kunyumba ndikuzichita nokha pa nthawi iliyonse yabwino. M'nkhani ino mutha kupeza malangizo othandiza pa njira yabwino yothetsera masewera ndi zomwe mukuchita ndi zipangizo zamasewera zidzakhala othandizira anu odalirika.

Chimodzi mwa zipangizo zamakono zogwiritsira ntchito masewera a nyumbayo kwazaka makumi angapo zimatsalira. Ndi chithandizo chawo simungangosunga thupi lanu, komanso mumakhala okongola kwambiri chifukwa chochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi. Tiyeni tiwone bwinobwino zochitika za manja ndi zopopera, zomwe zingathandize kubweretsa thupi lathu.

Koma chidzachitike chiyani kuti muyambe maphunziro? Sikuti mwiniwake wa zipangizo zamagetsi zothandizazi amadziwa kupopera nthawi yamphindi. Izi zidzafuna chikhumbo chochepa, nthawi yaulere komanso mphamvu. Ngati muli ndi zonsezi, ndiye kuti mutha kuyamba maphunziro, ndipo zotsatira zake sizidzatha.

Chinthu chachikulu choyenera kukumbukira ndi chakuti kuchitapo kanthu ndi manja opopera manja ndi kofunika kuchita mwanjira yovuta, kuphatikizapo katundu ku magulu ena a minofu. Koma m'nkhani ino, tidzakambirana makamaka za katundu amene amakhudza minofu yambiri ya manja.

Kuchita masewera olimbitsa thupi 1. Phunziro lililonse liyenera kuyamba ndi kutentha. Kwa ichi, ntchito zotsatirazi ndi zabwino. Ndikofunika kukhala wolunjika, ndi mapazi kuti azivala mapewa ambiri. Zilonda zazing'ono (awiri kapena atatu kilogalamu) timatenga dzanja lililonse ndikuyamba kukwera mmwamba, kenako timatsikira kumapewa, kufalitsa mipiringidzo kumbali. Muyenera kuchita masewera awiri kapena atatu a kubwereza khumi kapena makumi awiri. Choncho, musangotentha manja anu musanayambe kuchita masewera olimbitsa thupi, komanso "kutulutsa" ma triceps bwino.

Kuchita masewera olimbitsa thupi 2. Mukatha kutentha, mukhoza kupita kuzinthu zazikulu. Zochita za manja ndi zitsulo zam'mimba zimakhala ndi magulu angapo a minofu, koma mwapadera ayenera kulipira mwapadera pa biceps load. Timakhala chimodzimodzi ndi zomwe tatchula pamwambapa, tenga zitsulo zolemera makilogalamu asanu kapena khumi ndikuyambanso kusinthanitsa manja ndi mapewa, kuzigwedeza m'magulu. Pamene mungathe kubwereza dzanja lirilonse maulendo khumi ndi asanu, muyenera kupititsa patsogolo katunduyo pang'onopang'ono, kuwonjezerapo kulemera kwake. Kupanga makina oterowo kumafuna njira ziwiri kapena zitatu pa ntchito. Zidzathandiza kupanga ma biceps ndi triceps.

Kuchita masewero olimbitsa thupi 3. Kuchokera pamalo omwewo (kuyimirira, mapazi kumbali ya mapewa), timayamba kukweza chimbudzi cholemera makilogalamu awiri kapena atatu kumalo osakanikirana. Dzanja laulere likukhazikika pa lamba. Timabwereza dzanja limodzi mpaka khumi ndi awiri nthawi ziwiri kapena zitatu pa gawo.

Kuchita masewera olimbitsa thupi 4. Timatenga manja awiri omwe timagwiritsa ntchito makilogalamu atatu mpaka asanu ndikuima molunjika. Kenaka tsamira kutsogolo kuti thupi likhale pangodya madigiri makumi anai ndi zisanu. Tsopano ife tikuyamba kukweza manja awiri nthawi yomweyo, kuwakokera iwo ku mapewa. Mafananidwe ofanana a manja ndi dumbbells amathandiza kupanga magulu angapo a minofu mwakamodzi.

Kuchita masewera olimbitsa thupi 5. Kukhala pa mpando (miyendo imayikidwa pamtanda wa mapewa), yikani goli kumbali ya mkati mwa ntchafu ndipo yambani kukweza ndi kuchepetsa dumbbell yosachepera makilogalamu atatu. Pa dzanja lililonse, muyenera kuchita njira zitatu, kuphatikizapo kubwereza khumi kapena khumi ndi zisanu.

Zochita zapamwambazi zogwiritsidwa ntchito pamwambapa zidzakuthandizira kuti zithandize thupi lanu, komanso kuti ziphunzitse bwino minofu. Chinthu chachikulu ndikuyesetsa kuchita masewera olimbitsa thupi tsiku ndi tsiku (gawoli silidzatenga oposa theka la ora) ndipo, ngati kuli koyenera, musaiwale kuwonjezera ntchito.