Mfundo zazikuluzikulu zotsatirazi zithandizira kuti minofu yanu yam'mimba iziyenda bwino
Onani maphunziro anu wamba
Kodi mfundo zazikuluzikuluzi zakwaniritsidwa?
01
Arch kumbuyo kwanu
Mukamachita maphunziro a abs
Sungani msana wanu ndi chiuno pang'ono
Poyenda mwamphamvu minofu yam'mimba, imatha kuonetsetsa kuti minofu yam'mimba imachepa kwambiri
Cur chingwe chopiringa
Akatswiri ambiri anganene kuti ma sit-ups ndi omwe amapha msana, koma chinthu chimodzi chomwe sichinanenedwe ndikuti kupweteka kwakumbuyo sikongokhala chifukwa chokhazikika, mwina ndikungoyambitsa, kapena mwina khalani cholakwika chachikulu pakuchitapo kanthu!
Chinsinsi chake ndi chakuti! Pokhala pansi ndi m'matumba a m'mimba, chochitikacho ndichoti m'chiuno ndi kumbuyo mokhotakhota. Mukatsikira pansi, palibe kusiyana pakati pa mchiuno ndi nthaka.
02
Chandamale chandamale chandamale
Wina angapereke malingaliro amtundu wina, mwachitsanzo: Simungathe kuphunzitsa minofu yanu yam'mimba yokhala ndimatumba anayi mbali yakumtunda ndi matumba anayi mbali yakumunsi mukudzipatula. Izi ndizolondola. Kudzipatula koyera sikutheka, koma mutha kuyang'ana pa "kuukira" Gawo lina limakhala ngati mukamayang'ana kumtunda kwa minofu yam'mimba pabenchi lokonda.
Kuyang'ana mbali yanu yakumtunda ndikulunjika kwambiri, kulimbitsa thupi lanu lakumunsi, kuti chiuno chanu (chiuno) chakhoma chigwadire thupi lanu lakumtunda, pindani chifuwa chanu m'chiuno mwanu, ndikupinda minofu yanu yam'mimba. Chitsanzo chabwino ndikugwiritsa ntchito zingwe kuti thupi lanu likhale chete.
Kwa gawo lakumunsi, zosiyana ndizoona. Sungani thupi lanu lakumwamba kuti likhale lolimba, kwezani miyendo yanu, ndikuphimba m'chiuno mwanu. Chitsanzo chabwino ndi miyendo yopachika.
Kusunthika kwina konse kuchokera kumapeto onse awiri kumatha kulimbitsa minyewa yonse yam'mimba, pomwe kuyenda kwa oblique, kupindika, kusinthasintha kapena kusuntha kwa ndege, monga kupindika kwammbali, kumayang'ana pakatikati panu, yotchedwanso m'mimba yopingasa. Izi zimaphatikizapo kuchitapo kanthu kulemera koyenera kapena kukana katunduyo, monga matabwa ammbali.
03
Maphunziro anu a abs amafunikiranso kupita patsogolo
Mutha kuganiza kuti kuphunzira m'mimba kumafunikira zolimbitsa thupi zambiri. Zochita zilizonse zimachitika m'magulu atatu ndipo gulu lirilonse limapanganso 20. Ngakhale izi zili bwino, mwina sizingakhale bwino kuphatikizana ndi zomwe mumakumana nazo, ndipo sizili pafupi ndi maphunziro abwino kwambiri.
Kuchulukitsa ndi imodzi mwazomwe zimapangika pakupanga minofu ndi mphamvu. Kuchita zolemera zofananira kwakanthawi kwakanthawi ndiye maziko azochulukitsa pang'onopang'ono, ndipo mukufuna kupanga minofu yowonekera kwambiri yam'mimba, chifukwa chake siyosiyana ndi maphunziro ena aminyewa.
Zinthu zitatu zakuchulukira:
1. Onjezani kukaniza
2. Chitani kangapo ndikulimbana komweko
3. Kuchepetsa nthawi yopumula pakati pa gulu lirilonse
Yesetsani kukonza chimodzi mwazosintha izi pamaphunziro aliwonse, m'malo mongotsatira dongosolo la magulu 20 obwereza 20 ndikusintha machitidwe osiyanasiyana kwakanthawi kanthawi.
04
Yambani powonjezera kulemera
Minofu yam'mimba imakhala ndi zikuluzikulu zocheperako pang'ono kuposa mafupa ena am'mafupa. Komabe, izi sizitanthauza kuti muyenera kusiya maphunziro ochepa kuti mukhale olimba mwachangu. Kwenikweni, ulusi wopota msanga amawerengetsabe kuchuluka kwa minofu yanu yam'mimba. Pafupifupi 50%.
Kuti mukhale ndi ulusi wofulumira, pangani mawonekedwe owoneka bwino atatu am'mimba, ndikuyamba kuyesa kuwonjezera kulemera kwina kumaphunziro anu am'mimba, monga kuphunzitsira magulu ena am'mimba. Kusankha kulemera kwa 8-12RM ndi chiyambi chabwino. Osataya zida zomwe zilipo pamalo ochitira masewera olimbitsa thupi, zida zingapo zam'mimba zam'mimba ndi zida zothandizira, ndi zida zopiringa zingwe zomwe zitha kukulitsa kukana.
Nthawi yomweyo, mutha kuyesanso zovuta zolimbitsa thupi (zolimbitsa thupi), pogwiritsa ntchito levers ndi mphamvu yokoka kuti muphunzitse minofu yanu yam'mimba, monga kupukusa mawilo am'mimba. Njira ina ndikuwonjezera zovuta pakuchita masewera olimbitsa thupi, monga kusintha malingaliro a benchi yokhazikika, kapena kusintha ziwalo, monga kutambasula manja pamutu kuti tichite masewera.
05
Musalole kuti chiwerengerocho chigwere
Kuchulukitsa kulimbana ndi gawo limodzi, ndipo koposa zonse, muyenera kukhala ndi vuto latsopano-lalikulu. Lingaliro ndilakuti ngakhale mutakhala kuti mumaphunzitsa gulu liti la minofu, mutha kufinya mwamphamvu kuyenda kwa minofuyo ndikulimbitsa minofuyo kwambiri.
06
Palibe kupumula pakati pa nthawi
Mukamagwiritsa ntchito makina kapena zingwe pophunzitsa, ndikosavuta kuti zida zizikhala "pansi", mphamvu yokoka imazimiririka, mphamvu zonse zomwe zimapangidwa zimatha nthawi yomweyo, ndipo kukondoweza kwa minofu yolunjika kumatha nthawi yomweyo.
N'chimodzimodzinso ndi minofu ya m'mimba. Tengani zitsanzo monga zitsanzo. Thupi lanu lakumtunda likamagona pansi, minofu yam'mimba imamasuka kwathunthu, koma mukakweza pang'ono, minofu yam'mimba imayambiranso. Ndipo zonse zomwe muyenera kuchita ndikupeza pomwe minofu yam'mimba ikupitilira kukhala yolimba, ndipo musalole kuti minofu yam'mimba igwirizane pagulu.
07
Osabwereketsa chiuno chanu
Mwina mudamvapo izi kale, koma zikutanthauza chiyani? Mimbulu yosinthasintha ndi gulu la minofu yomwe imachokera m'chiuno ndi m'chiuno ndipo imalowa m'dera lakumtunda. Mutha kubwereka mwangozi mukamachita m'munsi mwa minofu yam'mimba.
Makamaka chopondera cham'mimba cham'mimba, anthu omwe sakudziwa zambiri amagwiritsa ntchito mphamvu ya m'munsi kuti abweretse minofu yam'mimba. Njira yosavuta, mungayesere kuchita izi: kwezani phazi lanu pansi, kuti ntchafu ndi matako apange chidutswa cha 90-degree Angle, ndikusunga ana anu amphongo afike pansi, chabwino, yambani zikuku zanu zam'mimba ndikukhala- UPS.
Nthawi yamakalata: Aug-12-2021