Zokonzera zowonongeka pamatabwa osakanikirana kuchokera pachiyambi: zida za teknoloji, malangizo kwa oyamba kumene

Ndondomeko yamakono yokopa pa bar ndi yofunikira kwa munthu aliyense amene akufuna kukhala ndi minofu yamphamvu ndi yotchuka. Pambuyo pake, ntchitoyi yakhala ikuwoneka yothandiza ndi yothandiza. Mabala atsopano kapena mipiringidzo imapezeka pa masewera onse, pabwalo lililonse, muholo ya masewera. Anthu onse amazoloŵera kukwera kuchokera ku sukulu, koma kutali ndi aliyense amadziwa ndikumvetsa kuti kuti akwaniritse zotsatira zenizeni, m'pofunika kuti achite zambiri komanso zabwino kusiyana ndi zomwe amaphunzitsidwa pa maphunzilo a zaka zingapo.

Nkhaniyi idzakuuzani zomwe zimakuvutitsani, momwe mungazigwiritsire ntchito moyenera, komanso kukuthandizani kumvetsetsa funsoli ngati kafukufuku wamakono akupindula kapena kuti nthawi yowonongeka. Kuti mukwaniritse zotsatira zambiri, muyenera kutsatira malamulo onse ndikutsatira ndondomeko zomwe zilipo m'nkhaniyi.

Mbiri ndi chiphunzitso

Kale ku Girisi ndi mayiko ena ambiri otukuka ndi omwe akutukuka, panalibe dongosolo lodziwika bwino lokopa pa bar, koma kwenikweni anali mbali ya zochitika zoyambirira. Kalelo masiku ano anthu adadziwa kuti maphunzirowa amathandiza minofu bwino, amathandiza kumanga misa ndikupanga mpumulo wogwirizana.

Amonke a ku Tibetan apanga dongosolo loyamba la kukoka pamsasa wosasunthika, kuyambira pokonza njira yomwe ilipo kale. Iwo anaphatikizapo mmenemo zinthu zingapo zoyambirira, zomwe zimapangitsa kuti tikwaniritse nsonga zazikulu mu nthawi yochepa. Pakadali pano, anthu amadziwa zambiri zowonongeka pa bar. Pakati pa mitundu yonse yodabwitsa njira zopezera njira yabwino kwa aliyense angakhale, kaya ali woyamba kapena wothamanga.

Minofu ikhoza kuponyedwa

Othawa masewera, nthawi yaitali amakhala pamsasa, amadziwa zomwe zimathandiza masewerawa. Oyambawo samadziwa ubwino wonse wa bar. Choncho, musanayambe kusuntha kupita kumalo osakanikirana a oyamba kumene, nkofunika kumvetsa kuti ndi magulu ati omwe amatha kuponyedwa ndi ndondomeko iyi:

• Biceps;
• Makina apamwamba ndi apansi;
• Minofu ya pectoral;
• Chosokoneza;
• Mitundu ya kumbuyo.

Zojambulazi, ndithudi, ndi zipangizo zamasewera, chifukwa zimakupatsani ntchito yonse thupi lonse.

Zochita pa mtanda

Nthawi zambiri anthu amapita kumalo osungira katundu kuti apange minofu ndikuchita zovuta zambiri. Inde, ndithudi mtandawu umapereka malo ambiri okwanira kwa malingaliro a wothamanga. Pa projectile iyi, mukhoza kuchita zidule ndi zochitika zodabwitsa zomwe zimapanga magulu osiyana.

Machitidwe odziwika kwambiri amapezeka pansipa. Amakopa chidwi cha anthu osati azimayi okha, komanso azimayi, ngakhale kuti ndi ovuta.

Kumapeto kwa dongosolo lokha la kukwera pamtunda, mu mwezi mudzapeza zotsatira zowonjezereka, machitidwe awa adzawoneka ophweka, ndipo sangakhalenso manyazi kuchita pamsewu kapena ku masewera olimbitsa thupi.

BERPI

Ena mwa othamanga m'magulu osiyanasiyana, ntchitoyi ndi yofala kwambiri. Chidziwikiritso chake chachikulu ndi chakuti ndi otchuka ngakhale pakati pa ambuye a masewera, omwe amakonda kupitirizabe kupirira, mphamvu ndi mphamvu. Koma ndi zonsezi, sitiyenera kuiwala kuti zochitikazi sizingatheke kuphatikizapo ndondomeko ya kukoka pamsana, chifukwa sizingakhale zophweka kupereka ngakhale othamanga odziwa bwino.

Njira yochitira birch si yovuta, koma imafuna ndondomeko yaikulu. Chinthu choyamba kuchita ndi kutenga malo oyambira - kuima kutsogolo kwa bar, kutambasula mikono yanu pamodzi, ndipo miyendo imakhala bwino pambali pa mapewa. Ndiye zonse ziyenera kuchitidwa mofulumira:

• Sewerani pansi;
• Pita mpaka kumagona;
• Chitani phokoso limodzi;
• Apanso ndi kubwereranso kumbuyo kwake;
• Landirani malo oyambira;
• Tuluka ndikukwera;
• Bwererani ku malo oyamba.

Akor

Kor - ili ndi njira yokwanira yowokera mmwamba pamatabwa ya kumangirira minofu, kukula kwa mphamvu ndi chipiriro. Zochitika zosazolowereka zingatheke mosavuta pakhomo, monga momwe pulojekiti yokha ndiyofunika yopangira.

Gawo loyamba ndikutenga chimodzimodzi malo oyambira, monga momwe ntchito yapitayi idakhalira. Ndiye mukuyenera kuchita kayendedwe motere:

• Pita kumtanda wa mtanda ndikukweza;
• Kwezani miyendo yolunjika kuti ikhale yoposera kwa thupi;
• Kukhala mu malo awa kwa masekondi angapo, miyendo iyenera kuchepetsedwa;
• Bweretsani miyendo yanu, koma mutayang'ana kumbali, ndipo muwachepetse;
• Aperekanso miyendo yolunjika kuti masokosi agwire mtanda;
• Bwererani ku malo oyamba.

Ntchitoyi iyenera kubwerezedwa m'njira zinayi.

Ndondomeko yabwino yowokera mmwamba yopangirako imapatsidwa sitepe ndi sitepe pansipa. Ndizofunikira kwa oyamba kumene, koma othamanga odziwa zambiri adzafunika kulimbikitsa ntchitoyi. Kwa iwo, njira yabwino ndiyo kuchita masewerowa musanayambe ndi pambuyo podzikweza pa tsiku lino.

Momwe mungakwerere molondola

Oyambitsa ambiri amafuna kudziimira okha kukhazikitsa dongosolo la kukoka pa bar. Nthawi 50, ndithudi, palibe watsopano amene angakweze, ambiri a iwo ndikuyesetsa kuti ayesetse bwino. Tsoka ilo, ambiri samachita izi, chifukwa si onse omwe sanachitepo masewera amadziwa momwe angadzikwerere okha. Chifukwa chaichi, anthu amavulazidwa mmalo mwa zotsatira zofunidwa, ndipo zimakhala zosavuta kugwiritsa ntchito nthawi yophunzira chiphunzitso kusiyana ndi kuchira pambuyo pochita zinthu mosasamala.

Mukakokera mmbuyo ndi miyendo muyenera kukhala owongoka. Kwezani thupi la thupi mpaka liime, kotero kuti chigambacho chikakhudze mtanda. Zojambulazo zili ndi zinsinsi zambiri zomwe zingapangitse wopambana aliyense kukhala wopambana. Mwamwayi, iwo sakusowa kuthetsedwa, chifukwa anthu ena achita izo kwa nthawi yaitali kale:

1. Kuti muwonjezere misa, nkofunika kuwuka pang'onopang'ono momwe zingathere, ndi kugwa, mosiyana, mofulumira.
2. Pofuna kulimbitsa minofu ndi kuonjezera mphamvu, muyenera kupitako mofulumira, koma muyenera kuyendetsa pang'onopang'ono.
3. Kuonjezera kutambasula ndi kusinthasintha, muyenera kukwera mofulumira ndikukwera, ndipo pakati pa njirayi akulimbikitsidwa kuti mutangokhala pamphindi kwa masekondi khumi.

Mitundu ya kukoka

Monga mukudziwira, mukhoza kukokera m'njira zambiri:

1. Kugwira mwamphamvu. Mwa mtundu uwu wokweza pamtanda, mikono iyenera kubwereranso ku projectile. Kugwira mwamphamvu - manja pamapazi; Kuphatikizana pakati - mikono yochulukirapo kuposa kukula kwa phawa ndi pafupifupi masentimita 10; Kuwongolera kwakukulu - manja ali kutali kwambiri momwe zingathere.
2. Sinthani. Pachifukwa ichi, manja ayenera kuwonetsedwa ndi mitengo ya kanjedza kupita ku mtanda. Mukhozanso kukwera ndi nsonga yopapatiza, yaying'ono kapena yambiri.

Malangizo kwa Oyamba

Kwa oyamba kumene omwe sanatengepo miyoyo yawo kapena kuchita izi kwa nthawi yayitali, munthu ayenera kumvera nthawi zonse malangizo omwe amaperekedwa ndi akatswiri enieni. Ochita masewerawa amatha kulangiza njira zingapo zothandiza kukuthandizani kuti mudziwe nokha. Zina mwa izo:

1. Ndi chophimba. Kufika pa izo, kupanga zokopa zidzakhala zosavuta. Mukafika pamtunda, ndikofunikira kuti mukhalebe pamalo amenewa kwa masekondi atatu, ndipo pang'onopang'ono phokoso likubweranso.
2. Inshuwalansi ndi mphira. Njira imeneyi imaphatikizapo kudzimangiriza mu lamba ndi gulu lapadera la mpira, lomwe limagwirizanitsidwa ndi baralo lozungulira. Chifukwa cha ichi chithandizo chothandizira zidzakhala zosavuta kufika pamwamba.

Zokonzera zamakono pa bar ozungulira oyambirira: pulogalamu

Pulogalamu yabwino, yomveka ndi yofikirika kwa aliyense, idzakhala tebulo lotsatira.

Monga mukuonera, katunduwo amakula pang'onopang'ono komanso molondola kuti ateteze wothamanga kuvulala kosafunika, komanso kugwira ntchito mopitirira malire. Mukamaliza mwambo woyamba wa maphunziro, katunduyo ayenera kuwonjezeka pafupifupi 2-3 nthawi.

Malamulo

Musanayambe pa mtanda, muyenera kuphunzira malamulo omwe atsimikiziridwa kuti muteteze kuvulala ndikupeza zotsatira zoyenera mwamsanga. Izi zikuphatikizapo zinthu zotsatirazi:

1. Monga musanayambe maphunziro, musanayambe kukwera, muyenera kuchita masewera olimbitsa thupi. Zitha zokwanira 5-10 mphindi ya cardio (kuthamanga, kutsika chingwe, njinga, kuyenda mofulumira ndi zina zotero).
2. Pofuna kuonjezera misala, m'pofunikira kubwezeretsa zakudya zanu. Ziyenera kuphatikizapo mapuloteni ambiri, komanso kugwiritsa ntchito maswiti ayenera kuchepetsedwa. Komanso, muyenera kuwonjezera kuchuluka kwa makilogalamu omwe amawonongedwa tsiku ndi tsiku, omwe adzapulumutse ku kuyanika kwa minofu.
3. Zomwe mwakhazikitsa zimayenera kumaliza ndikutambasula. Izi zidzalola kuti minofu ifike mofulumira pambuyo pa maphunziro.

Armstrong Armstrong System

Njira imeneyi idagwiritsidwa ntchito ndi wotchuka wotchedwa United States Marine Corps, a Major Charles Lewis Armstrong. Pulogalamuyi ikuphatikizapo zinthu zonse zomwe zimapangitsa kuti thupi likhale bwino: kukhutira, zosiyana, nthawi zonse.

Anthu omwe adayesa kale kachitidwe kawo okha adakwanitsa zotsatira zabwino pamasabata 5-6 okha. Kumapeto kwa pulogalamuyi, pafupifupi anthu onse atsopano angathe kuchita kale zoposa 20 njira imodzi yokha.

Maphunziro a m'mawa

Mmawa uliwonse, mutangomaliza kukweza, muyenera kuchita ndondomeko zitatu zowonjezerapo kuchokera pansi mpaka pamtunda. Kuwongolera ndizochita zolimbitsa thupi zomwe zimathandiza kulimbitsa minofu ya pamapewa. Sam Armstrong adachita kaye kawiri kawiri pamsana, ndikupita ku bafa, komwe adadziyika yekha. Kenaka adabweranso kumalo osungiramo katundu, anachita kawiri kachiwiri ndikupita ku bafa kuti akavere. Pambuyo pake, wamkulu adabwera kunyumba yake ndipo adachita masewera omaliza ndikupita kukadya.

Maphunziro a mtundu umenewu ayenera kuchitika m'mawa uliwonse. Anthu ambiri amafunika pafupifupi mwezi kuti apindule ndi zotsatira zabwino. Iyi ndiyo nthawi yomwe mmawa umakhala kale chizoloŵezi ndipo idzakhala mbali yofunikira pa maphunziro.

Pulogalamuyo

Ndibwino kuti muyambe kukopa pafupi maola 4-5 mutatha mmawa. Pulogalamu ya Armstrong imagawidwa mu masiku asanu akuphunzitsani (masabata). Izi zikutanthauza kuti mumangoyenera kuphunzitsa kuyambira Lolemba mpaka Lachisanu, koma pamapeto a sabata muyenera kupereka thupi lanu ndi minofu kupumula.

Pa tsiku loyamba muyenera kupanga ma seti asanu, kudzipiritsa nokha. Zosinthasintha pakati pa kutayidwa kwa maselo zisapitirire masekondi 90. Simukusowa kudandaula za chiwerengero cha kubwereza, chifukwa nthawi yonseyi muyenera kuyesetsa kwambiri, kuyesetsa kwanu.

Maphunziro pa tsiku lachiwiri amamangidwa molingana ndi dongosolo la "piramidi". Yambani ndi kubwereza kamodzi, ndiyeno yonjezerani chimodzi mwa njira iliyonse, kufika pamtunda.

Pa tsiku lachitatu, mufunika kupanga ma seti atatu ndi kuŵerengera moyenera, ndiyeno ndipang'ono kwambiri. Kusweka pakati pa seti iliyonse kumafunika ndendende mphindi imodzi.

Pa tsiku lachinayi muyenera kuchita chiwerengero chachikulu cha maselo ndi mphindi imodzi. Mukuyenera kudzikweza nokha kufikira mutapeza bwino.

Pa tsiku lomaliza, m'pofunika kubwereza masiku onse anayi, omwe amawoneka ovuta kwambiri. Pa sabata lirilonse lotsatira, tsiku lachisanu lidzasiyana kwambiri ndi lapitawo.