Ngati mukuganiza kuti yakwana nthawi yopitilira muyeso wolimba wa oyamba kumene, kodi ndili ndi zidule za inu! Kuphunzira kunyamula ma olimpiki awiri olimpiki kungakhale zomwe mukufunikira kuti mukweze nyonga yanu yatsopano. Ndi nthawi yanji yabwinopo yoyesera, tsopano tonse tili olimbikitsidwa ndi ma Olimpiki ochititsa chidwi a ku Tokyo?
Mwachidule, kudziwa ndi kusewera Masewera a Olimpiki pafupipafupi kumakulitsa luso lanu lamasewera, kuthamanga, kulimba komanso kulimba. Ngakhale simugwiritsa ntchito mbale zolemera, cholinga chopanga mphamvu ndi mphamvu zambiri zimalimbikitsa mphamvu ya minofu yanu. Kulimbikitsa kwamphamvu = zopindulitsa zazikulu. Musanayambe, onetsetsani kuti muli ndi magolovesi abwino kwambiri…
"Kukweza olimpiki makamaka ndikulanda ndi kuyeretsa ndi kugwedeza-mitundu iwiriyi yolemetsa zolimbitsa thupi yakhala ikuchitika pamipikisano yothamanga ya Olimpiki kuyambira 1896," adalongosola Will McCauley, mphunzitsi wamphamvu komanso wolimba wa PerformancePro, studio yophunzitsira anthu ku Western Chigawo. .
"Ndi zochitika zolimbitsa thupi kwambiri zomwe zimafunikira luso, kulumikizana, kuphulika, kuthamanga komanso kulimba. Ngakhale mulibe pulani yothana nawo mpikisano wokweza masewera olimbitsa thupi, muyenera kugwiritsa ntchito zolemetsazi kapena zotengera zawo mu pulogalamu yanu yophunzitsira. Zomwe kufanana pakati pa ziwirizi kumapangitsanso kukweza ma Olimpiki, komwe kumathandizanso kukulitsa masewera, zikwangwani, ndi makina onenepa kwambiri, komanso kumanga minofu, ”adatero Will.
Kumbukirani kuti, kutsitsa thupi monga othamanga a Olimpiki nthawi zambiri kumatenga nthawi yayitali kuti adziwe. Ngakhale ndi zochitika ziwiri zokha zomwe zalembedwa pansipa, zidzachitidwa mwanjira yokhazikika ndikupindula kwambiri ndi chilichonse.
Ndili ndi malingaliro, ndibwino kuyamba ndikuchepa pang'ono. Palibe cholakwika ndi kungochita zolimbitsa thupi, chifukwa ma barbells ambiri amawerengedwa mpaka makilogalamu 20 popanda zowonjezera zowonjezera-mwa njira, ichi ndiye chitsogozo chathu cha mbale zolemera kwambiri.
Ngati izi zikumveka zolemetsa kwambiri, mutha kugwiritsa ntchito tsache kapena chilichonse chomwe chikuyimira ndodo yowongoka kuti muzindikire magawo osiyanasiyana anyamulidwe iliyonse. Phunzitsani kayendetsedwe kake, pang'onopang'ono onjezerani kulemera kwake.
Kuyambira pansi, barbell imakwezedwa pamwamba pamutu moyenda bwino. Choyamba, gwirani cholembera ndi manja anu akulu ndikuyimilira-barbell iyenera kuikidwa pakhosi lanu, kuti muthe kugwada ndipo baroloyo isasunthe.
Gwetsani barbell kugwada. Awa ndi malo opachika. Kuchokera pamenepo, tsimikizirani chingwecho ndikudumpha mwamphamvu. Mukachoka pansi, muyenera kumva kuti barbell ikugunda m'chiuno mwanu. Mukangopachika (chonde khululukirani pun), tulukani ndikukoka barbell molunjika pansi pa chibwano chanu.
Mutabwereza kangapo, ikani barbell pamalo pomwe adayimitsidwa, kudumpha, kukokera barbell m'mwamba ndikutseka pamwamba pamutu. Zingamveke zosamveka poyamba, koma mutayeseza, muyenera kumverera ndikuwoneka ngati kuyenda kosalala. Uku ndikumenyedwa koimitsidwa. Kuti muchotse kwathunthu, muyenera kungoyambira ndi barbell pansi.
Oyera ndi Jerk ali ndi zochita ziwiri zodziyimira pawokha. Pakutsuka, barbell iyenera kuyambira pansi pamwamba pamiyendo yazala. Gwirani chingwecho m'lifupi mofanana ndi chonyamulira, ndipo mubweretse ana anu ku barbell.
Choyamba, gwiritsani ntchito phazi lanu kukankhira ndi kukokera barbell pamiyendo yanu. Barbell ikafika pakatikati pa ntchafu (uku ndiye mphamvu), dumpha ngati kuwakwatula.
Mukabwereza kangapo, tulukani ndikukoka barbell pansi pa chibwano chanu. Mukadziwa izi, ikani cholembera pansi, chikokereni mpaka pakati pa ntchafu yanu, lumpha mmwamba, kokerani chovalacho m'thupi lanu, ndipo pamapeto pake ikani cholumikizacho: mkono wanu wakumwamba ndi wofanana ndi pansi ndi zala zanu zili pa barbell Ikani kulemera kwake pamapewa anu m'malo mwa manja anu.
Kuyambira pano, udzakhala mwana wapathengo. Ikani barbell pamapewa anu, squat pansi kotala squat ndikudumpha mlengalenga, kwinaku mukukankhira barbell pamutu panu momwe mungathere. Muyenera kukhala pamalo osiyana: ndi mapazi anu mulifupi-phewa padera, phazi limodzi kutsogolo ndi phazi limodzi chammbuyo, mozungulira theka lunge.
Pomaliza, kanizani kaye kutsogolo kwa mapazi anu, kenako mapazi anu kumbuyo kuti muime molunjika ndi mapazi anu paphewa panu ndi barolo pamwamba pamutu panu. Zikumveka zosavuta, koma zimatenga nthawi kuti muzidziwe bwino.
Nthawi yamakalata: Aug-13-2021