Tikamaganiza zophunzitsa magulu athu a minofu mogwira mtima komanso ndi khalidwe labwino, ambiri a ife timaganiza kuti njira yokhayo yochitira izi ndi zolemetsa zaulere, kapena, ndi zipangizo zodziwika bwino monga masewera olimbitsa thupi;Zosankha zomwe ndizokwera mtengo kwambiri, kuwonjezera pakufunika kwa malo otakata kuti aphunzitse.Komabe, magulu ochita masewera olimbitsa thupi ndi otsutsa ndi njira yabwino kwambiri yophunzitsira minofu yathu, monga momwe zilili zachuma, zopepuka, zazing'ono komanso zowonjezera, zomwe zingathe kumasulira kukhala maphunziro abwino kwambiri a minofu.
Chowonadi ndi chakuti magulu otsutsa ndi magulu amangokwaniritsa ntchito yowonjezera (monga momwe ambiri angaganizire), koma pawokha amakwaniritsa ntchito yofunika kwambiri ya minofu ndi mafupa.Pamapeto pake, amatha kukhala othandiza komanso ogwira mtima ngati kugwira ntchito ndi zolemera zaulere (kettlebells, dumbbells, sandbags, etc.)
Pali mitundu yambiri yamaligi osiyanasiyana ndi magulu.Izi nthawi zonse zimakhala zotanuka ndipo zimatha kukhala ndi mawonekedwe a chipika chotsekedwa kapena ayi, magulu ena ndi okhuthala komanso ophwanyika, ena amakhala ochepa komanso ochepa;Nthawi zina amakhala ndi zowala kapena nsonga zomwe zimathera mozungulira.Makhalidwe onsewa pamapeto pake amangopanga ntchito zosiyanasiyana zamagulu.
Ndithudi iwo awona kale magulu amphamvu omwe ali ndi "coded" ndi mitundu kuti asonyeze milingo yosiyanasiyana ya kukana.Mulimonsemo, mitundu iyi yomwe imaperekedwa kukana kulikonse imasiyana kuchokera ku mtundu kupita ku mtundu, koma nthawi zambiri wakuda nthawi zonse amakhala wapamwamba kwambiri.
Apa mupeza maubwino 8 ogwiritsira ntchito ma band elastic pakuphunzitsa:
Mofanana ndi zolemetsa zaulere kapena makina olemetsa, magulu otsutsa amapanga mphamvu yomwe minofu iyenera kugwira ntchito.Izi zimapangitsa kuti minofu igwirizane, yomwe imapangitsa kuti mafupa ndi minofu ikhale yolimba.
Pamene kupsinjika kwa gululo kumawonjezeka pamene kusuntha kumawonjezeka, izi zimapangitsa kuchuluka kwa minofu ya minofu yomwe imawonjezekanso.Ndipo pamene timagwiritsa ntchito ulusi wambiri, m'pamenenso tingakhale ndi mphamvu zambiri ndi maphunziro amtunduwu.
Maguluwa amapereka kutsutsa kosalekeza panthawi yonse yoyendayenda, yomwe imagwira ntchito bwino kwambiri;Kumbali ina, ndi zolemetsa zaulere kapena makina nthawi zonse pali mfundo yomwe wina sagwira ntchito motsutsana ndi mphamvu yokoka ndipo kotero pali mpumulo wa minofu.
Ndi zolemera zaulere kapena makina, kusuntha kochepa chabe kungapangidwe, m'malo mwake ndi magulu omwe titha kupereka kukana pafupifupi kuyenda kulikonse.
Maguluwa samangothandiza kulimbitsa minofu, komanso amatithandiza kuti tizitha kusintha.Kumapeto kwa maphunziro titha kugwiritsa ntchito ngati chowonjezera cha dzanja lathu kuti tifikire kumapazi ndi kutambasula nyundo, pakati pa zina zambiri kutambasula kwa mikono, mapewa etc.
Masamba ndi abwino kugwiritsidwa ntchito ngati kusintha.Amathandizira kukulitsa kukana kuchita masewera olimbitsa thupi omwe amagwiritsa ntchito kulemera kwa thupi, koma osalemera ngati bala pamapewa, kapena ma dumbbells.Ngati simunakonzekerebe kukweza kulemera kowonjezera koma kulemera kwa thupi lanu sikulinso vuto, gulu lotanuka ndilabwino kwa inu.
Maguluwa, okhala ndi masewera olimbitsa thupi osatha (tikhoza kugwira ntchito miyendo, matako, pectoral, mapewa, biceps, triceps ... ngakhale m'mimba!) Ndiabwino kwambiri kwa omvera a FIT omwe mumakonda kuti mukhale nawo ndikukhalabe ndi machitidwe ake osiyanasiyana.
Maguluwa amanyamula kwambiri.Mukhoza kuwatengera kuyenda, kuwagwiritsa ntchito kunyumba, pamphepete mwa nyanja, ku hotelo, ndi zina zotero. Chofunika chokha ndicho kudziwa momwe mungachitire masewera olimbitsa thupi molondola ngati mukupita kukaphunzitsa nokha popanda wina kukonza mawonekedwe anu ndi kayendetsedwe kake.
Chifukwa chake monga mukuwonera, maubwino amagulu otanuka ndi Jan ndipo amasiyana malinga ndi zolinga zanu.
Titha kugwira ntchito kumtunda, kutsika, kusinthasintha ... Pomaliza zonse zimadalira magulu omwe mumawerengera komanso komwe malingaliro anu amafika.
Pakulimbitsa thupi kwa YRX, mupeza mitundu ingapo yamasewera otsutsa.
Nthawi yotumiza: May-10-2022