Pakuti mmene mukhoza kutulutsa mpaka atolankhani ndi masewera olimbitsa

Wokongola mpumulo torso amapereka kukongola kwa mwini wake. A malo apadera pakagwa zimatengera atolankhani, koma anayamba minofu. Yopangidwa m'mimba amalenga zabwino uziyenda bwino za ziwalo, kukhala malo awo bwinobwino pakangotha zonse m'mimba.
Pakuti mmene mukhoza kutulutsa mmwamba atolankhani zimatengera maonekedwe a lililonse chamoyo.
Zochita chitukuko cha atolankhani zikhoza kuchitika kuwonjezera m'mawa zolimbitsa thupi kapena kuchita kapena payekhapayekha.

Lililonse zokambirana ayenera anachita kangapo, kuyambira 15 mpaka 20. Monga olimba a minofu m'mimba, Mungathe kubwereza njira kuti kuchita masewera olimbitsa thupi kangapo.

Pakuti mmene mukhoza kutulutsa mpaka atolankhani kwa ogulidwa ndi torso wokongola zimadalira zovuta ndi vuto pa thupi.

Kodi n'zotheka kutulutsa mpaka atolankhani kunyumba - inde, mungathe.

Chitsanzo cha mmene mukhoza kutulutsa mpaka atolankhani mothandizidwa ndi thupi:

1. Kuonetsera kwa crossbar amafuna kukwera khoma
Analandira udindo wa ikulendewera. Mapazi udindo anatambasula ayenera adzaukitsidwa mlingo m'chiuno. Anakweza miyendo atathana za 3 masekondi. Pang'onopang'ono kuchepetsa mwendo udindo poyambira.

Atafika chidaliro inu angadwale kutalika kwa miyendo kukweza kwa mlingo wa crossbar lapansi.

2. Kuti zolimbitsa akufunikira kuunika kulemera ndodo kapena katundu mu mawonekedwe a ndodo khosi
Tanthauzo la masewera olimbitsa thupi ndi kuti torso amazipotokola mu madera osiyana ndi katundu kuwala. Miyendo anakonza pa m'lifupi phewa. Akutembenukira torso pambali anapanga siteji, kutembenuzira mu madera osiyana. Munthu wina akapuma zachitika pamene kutembenukira chammbali. Mu kusintha kwa malo koyamba kumachitika mpweya.

3. Kuonetsera zofuna thandizo, amene adzakhala miyendo zitamangiriridwa atakhala
Ayenera kukhala pa mpando kapena zogwiriziza zina popanda backrest. Nogami kum'mamatira Kuthandizidwa khola la mipando yakutsogolo. atapinda manja ake kumbuyo mutu wake. Pamene kuchita inhalation kudalira kumbuyo, kuyesera kuti azipeza pa unakhota. Pamene udzabwerera kuyambira exhales malo.

Pang'onopang'ono thupi akhoza kumva. Torso akhoza pamodzi ankasinthana mu madera osiyana. Komanso complicates womberani ntchito dumbbells. Koma, kodi osati kufuna kusonyeza kusalekerera pazipita. Katundu ali kukula pang'onopang'ono.

Pakuti mmene mukhoza kutulutsa mpaka atolankhani kwa ogulidwa ndi torso wokongola zimatengera mtundu wa maseŵerowo.

4. Ntchitoyi sikutanthauza zipangizo zina
Kodi kugona chagada wanu ndi kuwongoka miyendo yanu. Manja mpumulo ndi pansi m'dera m'chiuno. Kuchita kutulutsa zikubweretsa ndendende miyendo ndi kuwalimbikitsa mu Arc ndi kwa mutu, zala kukhudza pansi. Ngati anatambasula salola zolimbitsa kwathunthu, kubweretsa miyendo mbakwira mlingo umene mungathe. Pa kutulutsa, miyendo malo oyambirira.

Ndi kulimbitsa minofu atolankhani zolimbitsa akhoza kumva. Kuchita izi, musati kusiya mwendo udindo kuyambira mpaka zidendene kukhudza pansi.

5. Ntchitoyi sikutanthauza zipangizo zina
Kodi kugona chagada wanu ndi kuwongoka miyendo yanu. Manja mpumulo ndi pansi m'dera m'chiuno. Iwo ayenera akweze mwendo pa msinkhu waung'ono kuti 20 cm. Mu ntchito yonseyi, flexion ndi kutambasuka kwa miyendo kupita maondo awo anawerama kwa torso ndi kuwongola polimasulira pamalo wapachiyambi. Onetsetsani kuti miyendo yanu musakhudze pansi.

Ndi kulimbitsa minofu m'mimba masewera olimbitsa thupi kukhala zovuta. Kutero, angagwirizanitse mapazi a katundu ndi kuchita ntchito yonseyi ndi zolemera.

6. Ntchitoyi sikutanthauza zipangizo zina

Chizikhala ngakhale miyendo pang'ono padera. Manja ayenera apangidwe kumbuyo mutu wake. Akamanena za ntchito ya kayendedwe rotational wa torso ndi otsetsereka a. M'pofunika atembenuza ndi torso mu madera osiyana alternately ndi obliquely. Pamene inu pokoka mpweya thupi likuyenda kasinthasintha ndi kuweramira kutsogolo. Pa mpweya thupi amasuntha pamene limazungulira ndi kuchimwa kumbuyo.

Ndi kulimbitsa minofu m'mimba masewera olimbitsa thupi kukhala zovuta. Kuti tichite zimenezi, kukatenga dumbbells ndi kuchita masewera olimbitsa thupi ndi zolemera.

Pakuti mmene mukhoza kutulutsa mpaka atolankhani kwa ogulidwa ndi torso zokongola kumatengera zifukwa zambiri, monga nthawi zonse zochita.

kusintha kuonekera boma la atolankhani adzafika mu mwezi kuchokera pachiyambi cha maphunziro ake.