Moni anzanga, uyu ndi Tony.

Lero tiyeni tikambirane za zida zolimbitsa thupi zakunja.

Chifukwa cha kukula kwachangu kwa moyo wa m'mizinda, tikuvutika kwambiri ndi mavuto ochokera kubanja, kuphunzira, ntchito ndi zina zotero.

Choncho nthawi zambiri timaiwala kusunga thupi lathu bwino, zimenezo n’zoopsa kwambiri. Ku China, pali mwambi wakale wakutiThupi ndiye likulu la kusintha kwa zinthu , zomwe zimasonyeza kufunika kwa thanzi labwino.

Sikuti kungolimbitsa thupi kokha kungakupatseni thupi lamphamvu komanso lathanzi komanso kukupatsani lingaliro lakuti mutha kupanga chilichonse chomwe mukufuna.

Ndiloleni ndikupatseni zida zina zolimbitsa thupi panja.

1.Mzere wopingasa

Maseŵero olimbitsa thupi ofala kwambiri pa bala lopingasa ndi kukoka-mmwamba. Kukoka-mmwamba kunganenedwe kuti ndi mayeso enieni a mphamvu zolimbitsa thupi. Musatero

Taonani anyamata akuluakulu omwe angathandize kwambiri pa masewera olimbitsa thupi. Mwina sangathe kuchita masewera olimbitsa thupi, osatinso. Tiyeni tikambirane za udindo wa Mulungu.

mayendedwe monga mphamvu ya manja awiri, kuyenda mumlengalenga, mimba mozungulira chipika, chiuno mozungulira chipika, ndi kukoka mkono umodzi mmwamba.

Mukachita mayendedwe ena opingasa, mutha kuchita masewera olimbitsa thupi m'chiuno, m'mimba, mapewa, manja ndi minofu ina.

Kusuntha komwe mumachita pa bala lopingasa kumakhala kothandiza kwambiri pamoyo, monga kuthandizira manja awiri ndi manja amodzi,

mwachitsanzo, ingagwiritsidwe ntchito Kukwera ndi kusinthasintha m'chiuno ndi m'mimba, ndi zina zotero.

2.Mipiringidzo yofanana

Kuwonjezera pa mipiringidzo yokhazikika yomwe imawoneka m'masukulu kapena malo akuluakulu olimbitsa thupi akunja, m'derali, poganizira zinthu zachitetezo ndi malo ochitira masewera olimbitsa thupi, mipiringidzo yambiri yofanana imakhala ndi zida. Kusuntha kwa mipiringidzo yofanana ndi ya mipiringidzo yopingasa. Pali masewera olimbitsa thupi ambiri olemera kwambiri. Masewera olimbitsa thupi omwe amagwiritsidwa ntchito kwambiri tsiku ndi tsiku ndi kupindika ndi kutambasula mkono. Kupindika ndi kutambasula mkono kokhazikika kumachita masewera olimbitsa thupi makamaka minofu ya triceps ndi deltoid, pomwe kupindika ndi kutambasula mkono wa pectoral ndi komwe kumakonda kwambiri pa pectoralis major. Kuphatikiza apo, swing yothandizira ya mipiringidzo iwiri, double-bar forward roll, split-leg flip, ndi parallel-bar Russian jerk zonse ndi mayendedwe otchuka, koma muyenera kuchita zomwe mungathe.

3. Makina opotoza m'chiuno

Makina opindika m'chiuno ndi zida zodziwika bwino m'malo olimbitsa thupi ammudzi. Makina opindika m'chiuno omwe amagwiritsidwa ntchito kwambiri ndi makina opindika m'chiuno okhala ndi mphete zitatu. Zipangizozi zimawoneka ngati munthu wachikulire wongotsegula minofu ndi mafupa. Ndipo chiuno, chimawonjezera mphamvu ndi kusinthasintha kwa minofu ya m'chiuno, njira yogwiritsira ntchito ndi yosavuta, kukana komwe kumachitika pokonza thupi lapamwamba ndi manja onse awiri, kuti miyendo yapansi izizungulira kumanzere ndi kumanja. Mukatembenuza chiuno, thupi lapamwamba liyenera kukhala lolunjika, mimba yapansi iyenera kukhala yolimba momwe mungathere, ndipo miyendo iyenera kukhala yowongoka kapena yopindika pang'ono.

4. Choyendera mpweya

Komanso monga zida zofunika pa malo olimbitsa thupi akunja, makina oyendera ndi ofunikira kwambiri. Makina oyendera omwe amagwiritsidwa ntchito kwambiri m'malo okhala anthu ndi makina oyendera okhala ndi mipata iwiri ndi makina oyendera okhala ndi mipata itatu. Nthawi zambiri, okalamba ndi ana aang'ono amagwiritsa ntchito zambiri. Ndipotu, ndikumvetsa bwino Pambuyo pa ntchito yake, mupeza kuti makina oyendera ndi chisankho chabwino pa maphunziro apakati monga kupachika thabwa, kunyamula m'chiuno ndi kuyamwa m'mimba, komanso kuthamanga m'mapiri.

5.Makwerero a Nthiti

Chigoba cha nthiti nthawi zambiri chimakhala ndi phewa limodzi ndi mapewa awiri. Mofanana ndi mipiringidzo yosafanana, ndi zida zolimbitsa thupi zomwe zimatha kulimbitsa mphamvu ya m'chiuno ndi m'mimba, kuthekera kopachika miyendo yakumtunda, komanso zimatha kusinthasintha komanso kusinthasintha kwa miyendo ndi miyendo yakumtunda. Palinso masewera olimbitsa thupi ambiri a nthiti, monga kukwera ndi manja, kupachika ma sit-up, kukanikiza miyendo, kupachika ma kick, kupachika miyendo, ndi kupumula mpiringidzo, ndi zina zotero. Nthawi zambiri ndizoyenera achinyamata kugwiritsa ntchito.

6.Makwerero apamwamba

Anzanu omwe adatenga nawo gawo mu Spartan Warriors ayenera kudziwa kuti pali gawo lotchedwa Tarzan, lomwe ndi kugwiritsa ntchito mphamvu ya thupi logwedezeka ndi manja kuti adutse zopinga, ndipo zida zakunja za makwerero ndiye mfundo yomwe Tarzan amagwiritsa ntchito. Da's Orang Taishan ili ndi mizati yokhuthala komanso mtunda wautali wa mizati, zomwe zimapangitsa kuti zikhale zovuta kutsutsa, pomwe makwerero ndi zida zolimbitsa thupi zochepa zovuta.

Kuwonjezera pa kuchita masewera olimbitsa thupi otchedwa "Tarzan of the Great Ape", pogwiritsa ntchito makwerero, mungathenso kuchita masewera olimbitsa thupi monga "pull-ups", "pachika chiuno", "pachika mimba" ndi zina monga "horizontal bar", zomwe ndi zabwino kwambiri pochita masewera olimbitsa thupi monga manja, mapewa, m'chiuno ndi m'mimba ndi mphamvu zina.

7.Taichi Spinner

Chitsulo cha Tai Chi spinner ndi mtundu wa zida zodziwika bwino zolimbitsa thupi m'derali. Nthawi zambiri, ndi gudumu lalikulu lokhala ndi malo awiri, lomwe kwenikweni ndi gudumu la Tai Chi lokhala ndi chogwirira. Chothamanga chachikulu chimatha kuwonjezera mphamvu ndi kusinthasintha kwa minofu ya m'chiuno cha phewa, kusintha kusinthasintha ndi kusinthasintha kwa phewa, ndipo ndi choyenera anthu omwe ali ndi mapewa olimba, zomwe zimathandiza kubwezeretsa kuvulala kwa phewa. Mukamagwiritsa ntchito, kugwira chogwirira cha gudumu ndi manja onse awiri ndikuchitembenuza mozungulira kapena mozungulira nthawi imodzi sikungogwiritsa ntchito luso loganiza komanso kumawonjezera kusinthasintha kwa manja ndi mapazi, komwe kumakondedwa kwambiri ndi okalamba.

8.Chosambitsira m'chiuno ndi msana

M'malo ena olimbitsa thupi panja, nthawi zina muyenera kuwona chida choyezera kumbuyo choyimirira. Si chida cholimbitsa thupi kwenikweni koma ndi chida chochiritsira thupi, chomwe chimagwiritsidwa ntchito kwambiri pochepetsa kutopa m'chiuno ndi msana. Mukamagwiritsa ntchito chida choyezera kumbuyo, m'chiuno chiyenera kukhala pafupi ndi mzere woti muyezere, gwirani chopumira ndi manja onse awiri, kokani mzere woti muyezere mmwamba ndi pansi kapena sunthani thupi kumanzere ndi riusiku.

9.Chotambasulira cha miyendo ya pamwamba

Palinso chipangizo chokhala ndi zogwirira ziwiri mbali iliyonse ndi unyolo kapena shaft yolumikizira yomwe ingakokedwe kumanzere ndi kumanja. Chimatchedwa thirakitala ya miyendo yakumtunda kapena chimango cholumikizira malo awiri. Chimagwiritsa ntchito mphamvu zake zokha kuti chiwongolere kuyenda kwa mapewa. Kwa akatswiri olimbitsa thupi, chimagwiritsa ntchito minofu ya phewa, dzanja, mkono ndi ziwalo zina, chimawonjezera kusinthasintha kwa minofu ndi mitsempha yozungulira phewa, ndipo chimakhala ndi zotsatira zabwino pakuchira pamavuto a phewa komanso kuvulala kwakale, koyenera odwala ndi okalamba. . Koma muthanso kulimbana ndi njira zovuta, monga kukoka miyendo yowongoka kapena kukoka ma kick powongolera kulimba kwanu mbali zonse ziwiri.

10.Makina ozungulira

Chinthu chachikulu chomwe chimagwiritsidwa ntchito pa makina ozungulira ndichakuti palibe malo ofunikira pa bondo pamene thupi la munthu limagwiritsa ntchito pochita masewera olimbitsa thupi. Kugwiritsa ntchito makina ozungulira sikungoletsa, kuchepetsa ndi kuchepetsa kupweteka kwa khosi, phewa lozizira komanso kupweteka kwa msana, komanso kupewa mphamvu yogwira yomwe imabwera chifukwa chothamanga, kuteteza bwino mafupa, motero kukhala ndi chitetezo chabwino. Makina ozungulira amatha kuchita masewera olimbitsa thupi ndikulimbikitsa kuwongolera mitsempha ya sciatic, kulimbitsa kupirira ndi mphamvu ya minofu ya m'chiuno, ndikulimbikitsa matako, ntchafu, m'chiuno cham'mbali ndi m'mimba kuti akwaniritse zotsatira za kujambula thupi.

Bwenzi langa, Kuti mukhale ndi moyo wathanzi komanso wachimwemwe, musaiwale kuchita masewera olimbitsa thupi ngakhale mutakhala otanganidwa mukuchita chinthu chofunikira, chifukwa palibe chomwe chili chofunika kuposa thanzi lanu.

Izi ndi gawo chabe la malonda athu, ngati mukufuna zambiri, chonde titumizireni uthenga ndi mafunso.

Ndikuyembekezera nkhani yanu yabwino!