nkhani

Magolovesi:
M'magawo oyambira, timagwiritsa ntchito magolovesi okhala olimba ngati chipangizo choteteza, chifukwa kumayambiriro kwa maphunziro, manja athu sangathe kupirira mikangano yambiri, ndipo nthawi zambiri amalamula komanso magazi. Kwa azimayi ena, magolovesi olimba amatha kutetezanso manja awo okongola ndikuchepetsa kuvala kanjeme. "Koma pambuyo pa novice nthawi, chotsani magolovesi anu ndikumva mphamvu ya barbell. Izi sizimangopangitsa manja anu okha amphamvu, komanso amathandizira kulimba mtima kwanu ".

Lamba
Chida chotetezachi nthawi zambiri chimamangirizidwa ku dzanja kumapeto kwake kumatha komanso kwa ena. Imatha kusintha bwino mphamvu yanu, kukuthandizani kuti mugwiritse ntchito zolemetsa zolemetsa zophunzitsira monga kukoka kolimba komanso kokhazikika. Malangizo athu sayenera kugwiritsa ntchito lamba wachilimbikiro nthawi yayitali. Ngati mumagwiritsa ntchito lamba nthawi zambiri nthawi zambiri, sizopanda mphamvu pa mphamvu yanu, komanso imapangitsanso kuda nkhawa komanso ngakhale kuchepetsa mphamvu yanu.
Squat khushoni:
M'magawo oyamba a squat anu, ngati mungagwiritse ntchito squat yokwera, khunyu imatha kuchepetsa zovuta zomwe zimayambitsidwa ndi kulemera kwa barbell. Ikani khutu pamtunda wa trapezius wa khosi lanu, ndipo sipadzakhalanso kukakamiza kwambiri pambuyo pa babeli umapanikizika. Mofananamo, monga magumato olimba, titha kuwagwiritsa ntchito kumayambiriro, ndipo pang'onopang'ono amawatengera pang'onopang'ono kwa iwo, kutithandizanso kuti tisinthe.
Dzanja/Alonda:
Zinthu ziwirizi zimatha kuteteza zolumikizana ziwiri za mkono wanu - dzanja la chipewa ndi ma erbow - mumayendedwe ambiri apamwamba, makamaka mu bench makina. Titha kusokoneza tikamakakamizidwa ndi zovuta zomwe zimavuta kuwongolera, ndipo oteteza awiriwa amatha kuteteza mafupa athu ndikuletsa kuvulala kosafunikira.

Lamba:
Chida choteteza ichi ndi choyenera kwambiri kugwiritsa ntchito. Chiuno chiri chovuta kwambiri kwa anthu kuti avulazidwe muufulu. Mukagwada kuti mugwiritse ntchito barbell kapena Dumbbell, mukamagwira squat kapena kukankha, chiuno chanu chikugwiranso ntchito kapena zochepa. Kuvala lamba kumatha kuteteza m'chiuno mwanu, ndikuteteza kwambiri thupi lathu, kaya ndi lamba wokhazikika, kapena kukonza lamba wolimba chifukwa cha kukweza mphamvu. Lamba lililonse limakhala ndi mphamvu zosiyanasiyana. Mutha kusankha lamba womwe umakuyenererani potengera pulogalamu yanu yophunzitsira komanso mphamvu yanu.
nyumba:
Mawu oti "bondo bondo" atha kugawidwa m'magulu ambiri. Nthawi zambiri, timagwiritsa ntchito mapiritsi amoto ku Basketball, koma izi sizoyenera kuti tizichita zinthu moyenera. Mwa kulimba, tiyenera kuteteza mawondo athu mwa kungoyenda mozama. Potengera, nthawi zambiri timasankha mitundu iwiri ya mads, imodzi ndi yophimba mawondo, yomwe imatha kubzala mawondo ngati manja, ndikukupatsani chithandizo chamankhwala. Wina ndi mabondo amamanga, yomwe ndi gulu lalitali, lathyathyathya. Tiyenera kukulunga ngati mwamphamvu momwe mungathere bondo lanu. Kumanga bondo kumakupatsani chithandizo chachikulu poyerekeza ndi chophimba. M'miyala yolemera, titha kugwiritsa ntchito bondo lomangirira.