Kutambasula pa bar: pulogalamu yoyamba

Kulimbitsa mphamvu ndi minofu, kutulutsa mpumulo, chitukuko cha chipiriro - ubwino wonse uwu umapangitsa kukoka pa bar. Pulogalamu yophunzitsira aliyense wothamanga ikuphatikizapo zochitikazi, zomwe zimawoneka kuti ndizofunikira pamasewera ndi pamoto. Pamene kukoka kumachitika, mphamvu imagawidwa pakati pa zala, mtsogolo, biceps, triceps, mapewa, mmbuyo ndi mimba.

Kodi mungatani ngati simungathe kuchita ngakhale kukwera kokhazikika pa bar? Pulogalamuyi imapereka kukonzekera ndi kukhazikitsidwa kwa zosankha zosinthidwa.

Musanayambe gawoli nkofunikira:

• Ndi bwino kutambasula ndi kulimbitsa minofu, yomwe ndi: mapewa, biceps, mitsempha yowonjezera kwambiri, minofu ya rhomboid.
• Phunzitsani kugwira ntchito - sabata ili kuchita ma visa atatu omwe angatheke pa barolo yopingasa ndi kupumula kwa mphindi pakati pa kuyesayesa.
• Sankhani masewero omwe amathandiza chitukuko cha minofu: kukoka kosasunthika pamphetezo, kukweza mpiringidzo kumapangidwe.

Pali njira ziwiri zopangira katemera umodzi. Pulogalamuyi ingadalire kugwiritsidwa ntchito kosokonezeka kapena kugwiritsa ntchito ndalama zina.

Nambala yoyamba 1. Cholinga - zokopa zokha

Inventory: mtanda wosakaniza, zotanuka band (espander), mphete, mpando kapena benchi.

Maphunziro amachitidwa 3-4 pa sabata mpaka mutachita katatu mu mphindi imodzi:

• Tsiku loyamba limaperekedwa kuti aphunzitse minofu. Ndikofunika kuyimitsa nthawi 8-12 mothandizidwa ndi tepi yokonzeka, kupanga njira zitatu.
• Tsiku lachiwiri limadzipereka kuti liwathandize. Mukhoza kuima pazenga zanu, m'malo mwa mpando kapena bokosi, khalani ndi phazi limodzi. Pali njira zisanu zokha zobwereza.
• Tsiku lachitatu likudziwika ndi kukula kwakukulu kwa kuwonjezereka kupirira. Ndikofunika kupanga njira zisanu ndi zitatu zowakokera kudzera pa tepi yokonzeka komanso mofulumira.
• Pa tsiku lachinai, muyenera kulimbitsa manja, mapewa ndi kumbuyo, komanso kupanga ma visa pamtanda.

Nambala yachiwiri 2. Cholinga - zokopa zokhazikika panyumba

Inventory: bar yopanda, mpando.

Ngati woyambitsa alibe mwayi wogula wobwereza ndipo sangathe kupanga kukoka kamodzi pamalo osakanikirana, pulogalamuyo ikhoza kumangidwa mu magawo asanu.

1. 5 njira zisanu ndi zitatu zotsutsana, zomwe muyenera kuyimirira pa mpando pafupi ndi bwalo losakanikirana, gwirani mtanda, womwe uli pamaso, kotero kuti mitengo ya kanjedza ikuyang'anizana ndi nkhope. Ikani pa bar ndi kumira pang'onopang'ono ngati n'kotheka, pang'onopang'ono mutambasula manja anu pamakona. Phunzitsani kudutsa tsikulo, pang'onopang'ono kuchepetsa nthawi "kugwa" kwa mphindi ziwiri.
2. 5 imayandikira 8 molakwika ndi kugwirana mosamalitsa. Kuchita masewera olimbitsa thupi mpaka mzere utenge masekondi awiri kapena kuposa.
3. 2 njira zokopa zowonongeka ndi njira zitatu pa 8 zosokoneza zoipa. Pitirizani mpaka mutayamba kuchita masewera awiri kuchimbukero.
4. Njira zisanu ndi ziwiri zoyendera 8, panthawi yomweyi yambani kuyambitsana ndi zomwe zimakhalapo nthawi zonse ndikuzimaliza ntchitoyi pamene mphamvu zikuchepa.
5. Limbikitsani kangapo momwe mungathere ndikuthetsani njirayi ndi zokopa pa mtanda.

Ngati mwakachetechete amatha kuchita chimodzi chokwanira pamatabwa, pulogalamuyi imamangidwanso kukonza maluso.

• Yesetsani kulimbitsa kangapo maola asanu, koma musayesetse kuyesa kwa mphindi khumi.
• Kuonjezera mlungu uliwonse chiwerengero cha kubwereza kapena kuchepetsa nthawi yopanga masewero enaake.

Pulogalamu yowonjezera kukwera pamwamba pazenera imaphatikizansopo kusintha kosinthidwa ndi gulu losungunuka, zokopa zowonongeka, kuzungulira pansi ndi mikono ndi miyendo ikukwera panthawi yomweyo, kuphunzitsa ma biceps ndi triceps.

Kukhazikika ndi kupirira kudzathandizira kupeza zotsatira zofulumira.