Kodi mwakonzeka zovuta zamasiku 31?
Anthu ambiri amakhulupirira kuti chifukwa chachikulu chophatikizira kuphunzitsa kwamphamvu pakuphunzitsidwa tsiku ndi tsiku ndikukhala athanzi.
Ngakhale kulimbitsa mphamvu kumatha kukulitsa minofu, motero kumapangitsa minofu kukhala yolimba komanso yotanuka, sizopindulitsa zokha.
Kulimbitsa mphamvu zolimbitsa thupi kumathandizanso kukulitsa kuchuluka kwa mafupa ndikuwonjezera kusinthasintha kwamalumikizidwe. Kulimbitsa minofu kumathandizanso kukulitsa kulimbitsa thupi, kufulumizitsa kagayidwe kake ndi kuwotcha mafuta. Minofu ya minofu imachepetsanso mwachilengedwe ndi ukalamba, chifukwa chake mukamakalamba, ndibwino kuti muphatikize maphunziro amphamvu mu pulani yanu.
Ena mwa makasitomala anga amati kulimbitsa mphamvu kumayambitsa kuvulala - ngati mungaphunzitse molakwika kapena onenepa kwambiri, kulimbitsa mphamvu kumadzetsa ululu m'thupi. Koma kulimbitsa mphamvu kumakhudzana kwambiri ndi kupewa kuvulala. Ichi ndichifukwa chake ndidapanga pulogalamu yophunzitsira mphamvu kwa oyamba kumene popanda zovuta (osadumphadumpha kapena malo achilendo!) Kukuthandizani kuti muzolowere moyenera.
Zochita izi zitha kuchitika ndi thupi lanu lokha. Kuyang'ana mawonekedwe ndikuwonetsetsa mayendedwe aliwonse kungakuthandizeni kuchita zolimbitsa thupi moyenera ndikupewa kuvulala, osati nthawi yochita masewera olimbitsa thupi komanso zochitika zatsiku ndi tsiku. Ndikosavuta kukhazikitsa chotsukira mbale, kukwera masitepe, kugwada kuti mugwirizane ndi mwana wanu, kapena kunyamula zakudya kapena kuchapa zovala!
Kuchita masewera olimbitsa thupi konse kudzachitidwa maulendo 10, kenako ndikubwereza maulendo atatu onse. Mwachitsanzo, patsiku lakumtunda, kusuntha kulikonse kumachitika maulendo 10, ndipo kumaliza kamodzi kumamaliza, maulendo ena awiri amalizidwa.
Ngati mulibe zopumira pazolimbitsa thupi, mutha kupeza botolo lamadzi kapena msuzi. Ndikupangira kuti muyambe ndi dumbbell wa mapaundi atatu, pokhapokha mutagwiritsa ntchito ma dumbbells kale ndikumakhala omasuka ndi 5 dumbbell dumbbell. Kuthupi kumtunda ndi pachimake, yambani kubwereza khumi. Kenako, kuti zinthu zikhale zovuta masabata angapo pambuyo pake, kuchuluka kwa kubwereza kudakulitsidwa mpaka 15.
Kwa thupi lakumunsi, ndimapereka zosankha ziwiri: oyamba kumene komanso oyamba kumene. Yambani ndi mtundu woyambira wapamwamba kwamasabata angapo, kenako yesani mtundu woyambira. Kapenanso, ngati masewera olimbitsa thupi omwe mukuyamba kumene sakugwirizana ndi mawondo anu, ingopitirani ndi machitidwe oyambira kwambiri.
Kuphatikiza pa maphunziro anthawi zonse amphamvu, tiwonjezeranso mphindi 20 zoyenda kuti tithandizire kukonza mawonekedwe amtima ndi kuyenda.
Gwirani ma dumbbells anu, kuyambira ndi manja anu atapachikidwa kumbali yanu. Gwirani zigongono zanu pambali panu ndikuyika zolemedwazo pamapewa anu. Pang'onopang'ono mubwezeretseni m'malo mwake. Pitilizani kukanikiza zigongono kumbali yanu, pokhala osamala kuti musasunthike manja anu. Ngati mikono yanu ikugwedezeka, mwina mukugwiritsa ntchito kulemera kwambiri.
Imani ndi mapazi anu phewa-mulifupi padera, mutanyamula cholumikizira m'manja. Bweretsani ma dumbbells ku positi yamagoli yomwe ndi kutalika kwa phewa. Sindikizani chinthu cholemera padenga kuti chikhale patsogolo panu (kuti muthe kuwona chinthu cholemetsacho ndi maso anu osakweza mutu). Pumutsani khosi lanu ndikusunga mapewa anu kutali ndi makutu anu. Bweretsani kulemera kwake ku positi.
Gwirani chinthu cholemera mdzanja lililonse, pindani m'chiuno mwanu patsogolo, ndipo msana wanu utagona pansi. Gwirani zigongono zanu m'mbali mwanu, sungani mikono yokha pansi pa zigongono, ndikukankhira kulemera kumbuyo kwa chipinda. Mukakankhira dzanja lanu kumbuyo, yesani kumbuyo kwa dzanja lanu kumangitsa, kenako mubwerere pomwe mwayambirapo.
Ikani kulemera kwake mbali zonse ziwiri kutalika kwa phewa, kufanana pansi. Pumulani mapewa anu, kenako kokerani manja anu patsogolo, monga kukumbatira mtengo. Sungani zigongono ndi mikono yanu-musalole kuti zigwedezeke-ndipo yang'anani mapewa anu akuyamba kukweza. Izi zikachitika, zikutanthauza kuti kulemera ndi kolemera kwambiri kapena mwatopa kwambiri. Mutha kuchepetsa kubwereza kapena kuchepetsa kunenepa.
Imani ndi mapazi anu kutambasula m'chiuno. Lozani phazi lanu lamanja patsogolo panu ndikufinya ma quadriceps anu. Kwezani miyendo yanu pafupifupi kutalika mchiuno mwanu, kenako muchepetse. Bwerezani nthawi 10, ndikusintha mwendo wamanzere.
Imani ndi mapazi anu kutambasula m'chiuno, pendani kumanja ndi phazi lanu lakumanja, gwirani zala zanu, ndikuyikapo phazi lanu lamanzere. Onetsani mapazi anu ndikulowa nawo mbali zinayi. Kwezani mwendo m'chiuno, kenako muchepetse. Bwerezani nthawi 10, ndikusintha mwendo wamanzere.
Gwirani kauntala, mpando, kapena tebulo ndi dzanja limodzi kuti mukhale olimba, ndikutambasula mapazi anu ngati mapewa anu. Khalani mchiuno mwanu, kenako mugwadire kuti muchepetse squat. Khalani ndi mawondo apamwamba kuposa zala zanu zakumanja ndikulimbitsa abs yanu. Limbikirani pansi ndi zidendene kuti muyimenso.
Imani ndi miyendo yanu m'chiuno, kenako sungani phazi lanu lamanja mapazi pang'ono kumanja mukugwada bondo lanu lamanja. Sungani mwendo wanu wakumanzere molunjika
Post nthawi: Aug-04-2021