Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
Kodi inunso ndinu wodwala ndipo mukufuna kuti mukhalebe okhazikika zivute zitani? Kenako mudzasowa chosowa chokwanira.
Zitsulo zokoka, zomwe zimadziwikanso kuti zotchinga, sizomwe zimakomoka mtima. Mukakhala wachinyamata, nthawi zambiri mumatha kukoka angapo motsatira popanda zovuta.
Koma mutatha zaka zambiri mukudya batala ndi ma burger, komanso mutakhala nthawi yayitali patsogolo pa laputopu yanu, mupeza kuti simungadzinyamule mwachangu monga kale.
Mwamwayi, pali mitundu yambiri yazitsulo zokokera maphunziro, zotchinga-thumba zomwe zimapangidwira anthu osiyanasiyana magawo osiyanasiyana amoyo wawo.
Tikuwonetsani dziko la mipiringidzo yosiyana, kuti inu - pomwe mungathe - kuba masewerowa ndi minofu yanu yakumtunda!
Zomwe timakambirana patsamba lino:
- 1 Kokani mipiringidzo ya aliyense
- 2 Bala yokoka yabwino kwambiri
- 3 Mabotolo Opambana Omwe Awerengedwa
- 4 Kodi mungasankhe bwanji bala yolowera?
- 5 Mabotolo Opambana Opangira Zolinga Zosiyananso
- 5.1 Bala yokoka yabwino kwambiri yopanda zomangira ndi zokumbira: Rucanor yokoka-bala yophunzitsira mphamvu
- 5.2 Kokani Bwino Kwambiri Pachitseko Chachitseko: Ganizirani Zolimbitsa Thupi Pakhomo Gym Xtreme
- 5.3 Bar Yabwino Kwambiri Yoyendetsera Khoma: Kokani Bar (Wall Mount)
- 5.4 Bar Yabwino Kwambiri Yokwera Kudenga: Flashing Chin Up Bar
- 5.5 Malo omenyera bwino kwambiri: VidaXL Power Tower yokhala ndi benchi yokhazikika
- 5.6 Bar Yabwino Kwambiri Yakunja: Southwall Wall-Mount Pull-Up Bar ku White
- 5.7 Kokani Babu Yabwino Kwambiri ya Crossfit: Tunturi Cross Fit Kokani Bar
- 5.8 Bar Yabwino Kwambiri Yokhala Ndi Bokosi Lonyamula Thumba: Mpikisano Wamasewera Ogonjetsera Thumba Pampanda wokhala ndi Kokani
- 6 Zochita zabwino kwambiri zakukoka bala
- 7 Malangizo ena okoka ndi bala lokoka
Kokani mipiringidzo ya aliyense
Chifukwa chake ngati mukuganiza kuti mipiringidzo yokoka ndi ya achinyamata okhaokha, yolira ndi mphamvu, kapena ya akatswiri omanga thupi, tili ndi nkhani yabwino kwa inu.
Zitsulo zokoka zimabwera mosiyanasiyana ndi makulidwe ndipo ndi za aliyense, kuphatikiza wokonda hamburger!
Makamaka tsopano popeza timakhala nthawi yochulukirapo kunyumba kuposa kunja ndi kumalo ochitira masewera olimbitsa thupi, titha kugwiritsa ntchito maphunziro owonjezera amisili.
Funso ndilakuti, ngati mungathe kusunga makina otere kunyumba; ngakhale mutakhala ochepa, osadandaula, pali mipiringidzo yabwino yogulitsa chipinda chilichonse.
Zitsulo zokoka nthawi zambiri zimatha kuwonjezeredwa mosavuta ku zida zolimbitsa thupi zomwe muli nazo kale kunyumba ndipo ndizofunikira kuti mukwaniritse zolimbitsa thupi.
Zitsulo zokokera ndizida zabwino kwambiri zophunzitsira ma biceps olimba ndi nsana wolimba.
Tiyenera kukulangizani kuti muyambe mwaonana ndi dokotala musanayambe kuchita khama kwambiri.
Simuyenera kukumana nawo ngati othamanga ambiri akale, omwe patatha zaka zambiri adabwerera kumalo osakoka osakonzekera bwino ndipo chifukwa chake adang'amba minofu kapena awiri paphewa.
Chotsani kwa ife ndikuyika chitetezo chanu patsogolo!
Bala yokoka yabwino kwambiri
Chosankha changa choyamba pazitsulo zabwino kwambiri ndi ichi Rucanor chin-up bar yophunzitsira mphamvu.
Tidasankha kapamwamba kameneka chifukwa bala ingagwiritsidwe ntchito m'njira zambiri.
M'malingaliro athu, bala-yokoka iyi ndiye bar yabwino kwambiri yopanda zopanda zomangira ndi zokuzira, zomwe zimakwaniritsa zosowa za wogwiritsa ntchito.
Tidasankha iyi chifukwa chamtengo wapatali komanso kuti ikugwirizana pakhomo lililonse / chimango chilichonse.
Ndi njira yosavuta yolumikizira mumamangirira ndodo m'malo mwake.
Nambala yathu 2 pamndandanda ndiyomwe ili ndi mtengo wabwino, koma ndikukoka zambiri pazotheka.
Ndi 5 mu 1 Kukoka-Station. Zochita 5 ndizokoka, zibwano, ma push, ma tricep ndikukhazikika, kotero kulimbitsa thupi kwathunthu.
Mabotolo Opambana Omwe Awerengedwa
Munkhaniyi talemba mndandanda wazitsulo zabwino kwambiri zokokera kapena zotengera kwa inu malingana ndi zolinga zosiyanasiyana zomwe adapangira.
Mwanjira imeneyi mutha kupanga chisankho chomwe mukufuna ndipo simutaya nthawi yochuluka mukuyang'ana mipiringidzo yabwino kwambiri kapena bala yabwino kwambiri.
Pofuna kusangalatsa, tayika zokonda zathu zonse mwachidule pansipa.
Tilinso ndi zida zingapo zazikulu mmenemo, chifukwa cha okonda masewera omwe ali ndi malo ambiri kunyumba.
Kodi mwina muli ndi khoma lakunja, mverani ichi Strongman Kokerani Panja Panja!
Ngati muli ndi nthawi yochulukirapo, werengani zowunikiranso pazogulitsa zonse pang'ono munkhaniyo.
| Mzere wabwino kwambiri wokoka kapena kapamwamba | Zithunzi |
| Chotsegula chabwino kwambiri chopanda zomangira ndi zokuzira: Rucanor chin-up bar yophunzitsira mphamvu | 
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| Mabotolo abwino kwambiri azolinga zosiyanasiyana: 5 mu 1 Kukoka-Station | 
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| Chotsegula chabwino kwambiri pazenera: Focus Fitness Pakhomo Gym Xtreme | 
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| Bar Yabwino Kwambiri Yoyendetsa Khoma: Kokani mmwamba bala (khoma khoma) | 
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| Bala yokoka yabwino kwambiri padenga: Flashing Chin Up bar | 
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| Best kukoka bala kuyimirira: VidaXL Power Tower yokhala ndi benchi yokhazikika | 
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| Malo abwino ogulitsira panja: Khoma la Southwall Lokwera Kukweza ku White | 
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| Chingwe chabwino kwambiri chokwera pamtanda: Tunturi Cross Fit Kokani Pamwamba Bar | 
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| Bar Yabwino Kwambiri Yonyamula Thumba: Chipambano cha Masewera a Victory Wall Wall ndi Bar Yokoka | 
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Kodi mungasankhe bwanji bala yolowera?
Kwa okonda omwe akufuna kuti aphunzitsidwe zamphamvu, mutha kuyamba ndikudina ngati gawo loyamba lolowera kukoka.
Muthanso kupachika cholembera m'munsi pang'ono kapena kuyimirira pamalo okwezeka.
Kenako dzikokerani ku bar yoloka ndi mapazi anu pansi mozungulira kovuta.
Nkhani yabwino ndiyakuti mipiringidzo yomwe tifufuze m'nkhaniyi ndiyosunthika, kukuthandizani kuti mukwaniritse zolinga zanu ndi cholembera choyenera.
Magulu atatu a bar
Nthawi zambiri pamakhala magulu atatu akulu akulu.
Imodzi mwa mipiringidzo yotchuka kwambiri ndi mipiringidzo ya cantilever, yomwe imasowa msonkhano wokhazikika ndipo ndiyosavuta kukhazikitsa ndikuchotsa mukamagwiritsa ntchito.
Izi nthawi zambiri zimakhala ndi zosankha zosiyana.
Mukamagula kapu yokoka ya cantilevered, onetsetsani kuti mwayang'anitsitsa kukula kwa bar yolumikizira poyerekeza ndi kukula kwa chitseko chanu, kuti musankhe bala yolumikizira yokwanira.
Ndiye muli ndi mipiringidzo yokoka, yomwe imafunikira kuboola ndi kukhazikitsa ntchito. Pali mitundu yomwe mutha kukweza padenga, khoma kapena chitseko.
Zitsulo zoterezi nthawi zambiri zimagwiritsidwa ntchito ndi ma heavyweight, koma ndizosavuta kunyamula komanso kunyamula.
Pomaliza, pali 'magetsi kapena nsanja zamagetsi'.
Izi ndi zida zodziyimira pawokha zomwe sizifunikira kuboola kapena kukhazikitsa. Izi nthawi zambiri zimakupatsani mwayi wochita masewera olimbitsa thupi angapo, koma pali zovuta zina.
Mumafunikira malo ambiri amitundu yazokoka. Amathanso kugwedezeka pang'ono akagwiritsa ntchito chifukwa nthawi zina sikumangirira.
Ndipo zolemera zolemera sizingagwiritse ntchito chitsulo chotere.
Zomwe muyenera kudziwa musanagule zokoka
Pali zinthu zina zofunika kuzikumbukira musanagule zokoka. Tinawalembera pano kuti muwapatse.
Zolemba malire zolemera za bala
Cholemera kwambiri kuti bar chitha kunyamulidwa, cholimbacho ndi.
Sankhani bala yomwe ikugwirizana ndi kulemera kwanu pakadali pano kuphatikiza 20 kg, chifukwa mukamalimbitsa minofu mudzalemereranso pakapita nthawi.
Mulimonsemo, bala liyenera kunyamula kulemera kwanu panthawi yophunzitsidwa osagwa.
Ngati mukufuna kudzipangitsa kukhala kovuta kwambiri kwa inu nokha, pezani cholembera chomwe chingakuthandizeni kulemera kwanu komanso kulemera kwina kwa chovala cholemera.
Kukweza ndodo
Pali mitundu ingapo ya izi, monga tawonera kale:
- khoma wokwera ndodo
- kukhazikika kwa chitseko
- kukwera kudenga
- malo opangira magetsi
- mipiringidzo yazitseko yomwe simusowa kuti musonkhane
Mtundu uliwonse uli ndi zabwino zake. Bokosi lokulunga lolumikizidwa limatha kuthandizira kulemera kwake mulimonse, pomwe cholembera chomwe sichifuna kukokomeza chimakupatsani mwayi wokhoza kuchotsa bala mukatha kugwiritsa ntchito.
Mabotolo Opambana Opangira Zolinga Zosiyananso
Zitsulo zokoka zimabwera mosiyanasiyana ndi mitundu.
Kutengera zomwe mukufuna kuchita nazo komanso momwe mungafunire kapena mutha kuzilumikiza, zimafunikira makamaka kuti ndi bar yotani yomwe ingakuthandizeni kwambiri.
Bala yokoka yabwino kwambiri yopanda zomangira ndi zokumbira: Rucanor yokoka-bala yophunzitsira mphamvu
Mwachitsanzo, ngati mumakhala m'nyumba yomwe simukuloledwa kupota ndikuboola, uyu amabwera Chin-up bar yophunzitsira mphamvu amabwera mothandiza.
Koma ngakhale simukufuna kuchita ntchito zosamvetseka kapena kukhazikitsa 'kukhomerera' kwanu, ndodo iyi ndiye njira yabwino kwambiri.
Ndodo ndi chinthu chapamwamba kwambiri chosavuta kuchigwira. Bala ili ndi masentimita 70 m'lifupi mwake komanso makilogalamu 100 okha.
Ndipo ngati mungaganize zokokereza (ngati mukufuna), ndodoyo imatha kuthana ndi 130 kg.
Ndi chinthu chosavuta komanso chotchipa, chomwe mungathe masewera olimbitsa thupi osiyanasiyana mungachite kuti muphunzitse msana wanu, phewa, mkono ndi misempha yanu.
Chifukwa cha kukula kwake, mutha kuyisunga mwachangu pansi pa kama mutagwiritsa ntchito.
Kokani Bwino Kwambiri Pachitseko Chachitseko: Ganizirani Zolimbitsa Thupi Pakhomo Gym Xtreme
Chotsegula ichi ndi bala yazinthu zingapo yomwe ili yabwino kwa onse kukankha ndi kukoka.
Ndodo iyi ikukwanira pazitseko zoyambira pakati pa 61-81 cm ndipo imagwira ntchito pogwiritsa ntchito lever.
Mutha kusankha nokha komwe mungaphunzitse. Mwina m'chipinda chogona kapena pabalaza.
Chomwe chimathandizanso pazitsulo zokongoletsera izi ndikuti mutha kusunthira kulimbitsa thupi kwanu, chifukwa bala imaperekanso mwayi wochita masewera olimbitsa thupi.
Mwachidule, ndi bala yolimba iyi yokoka pazenera la chitseko mutha kuchita kulimbitsa thupi kwathunthu.
Upangiri wina wabwino pazenera lakukoka chitseko, nambala yathu 2 pamndandanda, tikuganiza kuti ndi 5 mu 1 Kukoka-Station.
Kugwira ntchito kunyumba ndikuchita masewera olimbitsa thupi asanu ndi mtedza ndi izi. Pamtengo wabwino mutha kuchita zokoka, ma push, ma chin ndi ma tricep ma dips.
Chifukwa chazitsulo zosalala, chitseko chanu sichidzawonongeka. Simuyenera kubowola mabowo aliwonse.
Kulimbitsa thupi kwanu kwathunthu kumayambira pano, kunyumba.
Bar Yabwino Kwambiri Yoyendetsera Khoma: Kokani Bar (Wall Mount)
Ngati mukufuna kukweza kuposa kulemera kwanu, muyenera kusankha cholumikizira chokhazikika.
Zikopa zokhala zolumikizidwa kosatha zitha kunyamula zochulukirapo.
Izi Khoma lokwezera khoma ndi chitsanzo chabwino cha bar yokoka yosavuta, koma imatha kutenga pang'ono.
Kulemera kwake ndi 350 kg. Ndi bala yolimbitsa thupi iyi mumaphunzitsa minofu yakumbuyo, abs ndi ma biceps.
Chifukwa chake simuyenera kupita kumalo ochitira masewera olimbitsa thupi, koma mutha kuphunzitsa nthawi yanu komanso momwe mungakwaniritsire.
Kuti mupeze njira ina mutha kuyang'ana pa Kokani Pamwamba pa Bar. Ubwino wa bala iyi ndiyabwino kwambiri ndipo mutha kuyiyika mpaka makilogalamu 350.
Phunzitsani minofu yanu yam'mbuyo, ma biceps ndi abs ndi bala yosavuta, komabe yolumikizira, yomwe ndiyofunikanso kukweza mwendo.
Ndodoyo imaperekedwa ndi zomangira ndi mapulagi. Mukuwona kuti simuyenera kupita kumalo olimbitsa thupi kuti mukhale ndi thupi lolimba komanso lamphamvu.
'Maphunziro akale' akupitilira kukula kutchuka; ingophunzitsani ndi thupi lanu lomwe. Mutha kupachika bala ili kutalika kuti pasakhale mwayi wonyenga.
Bar Yabwino Kwambiri Yokwera Kudenga: Flashing Chin Up Bar
Kuti muphunzitse bwino ma biceps, ma triceps, msana ndi minofu yam'mimba mutha kuganizira za Flashing Chin up bar.
Ndodoyo imapangidwira kupachika padenga. Zolemba malire katundu ndi 150 makilogalamu.
Onetsetsani kuti kudenga komwe ndodoyo ipachikire kumatha kuthandizira kulemera kwake kwa ndodo ndi kulemera kwanu.
Bokosi lokoka limapangidwa ndi chitsulo cholimba, cholimba cha 50 x 50 mm motero chimatha kunyamulidwa kwambiri.
Kodi mungakonde kukhala ndi bala yolumikizira yoyera?
Mzungu wokongola uyu Bwalo lazoyeserera la Gorilla Sports kudenga, Ndi bwino kuphunzitsanso minofu yam'mbuyo, ma biceps ndi abs pogwiritsa ntchito chibwano, kukoka ndikukweza mwendo.
Mtundu woyera umapangitsa kuti baralo lisamawonekere pa - kawirikawiri - denga loyera.
Mutha kuyipachika mosavuta pabalaza panu kapena pogona. Sichinthu chododometsa.
Bala iyi imakhala ndi masewera olimbitsa thupi ndipo imatha kunyamula osachepera 350 kg.
Malo omenyera bwino kwambiri: VidaXL Power Tower yokhala ndi benchi yokhazikika
Bokosi lokoka bwino kwambiri ndi VidaXL Mphamvu Tower.
Ndi chida ichi mutha kuchita masewera olimbitsa thupi kuphatikiza pokoka. Chipangizocho chimapangidwira aliyense ndipo chimapereka mwayi wambiri.
Malo omangirirawa amamangidwa molimba ndipo amamva kukhazikika panthawi yophunzitsa.
Muyenera kuwonetsetsa kuti mumakhala ndi mulingo wokwanira 150 kg.
Chomwe chimathandizanso ndikuti mutha kusintha chipangizocho pazosowa zanu.
Ndi masitepe ndi backrest yosinthika mutha kusintha makonda anu.
Chisankho china chabwino pamasewera azanyumba ndi awa Weider Pro Power Tower iyi.
Nsanja yolimba yokhala ndi machubu olimba achitsulo, yokutidwa ndi ma khushoni omasuka.
Ndi chida chamagetsi ichi mumasankha maphunziro anu pogwiritsa ntchito ntchito zosiyanasiyana za nsanjayo.
Kokani ndikukweza ndi ma handles ndikumangirira, komanso konzani mayendedwe anu. Mumapanga bondo loyimirira bwino ndi nsanja yamagetsi iyi, mothandizidwa kwambiri.
Pro Power ili ndi katundu wokwanira makilogalamu 140, timaganiza kuti kuchuluka kwamitengo ndiyabwino kwambiri.
Bar Yabwino Kwambiri Yakunja: Southwall Wall-Mount Pull-Up Bar ku White
Chotsegula chabwino chakunja chiyenera kumenyedwa. Mwanjira yakuti imatha kupirira nyengo.
De Southwall Kokani Pamwamba ndichisankho chabwino mgululi.
Chotsegulacho chimapangidwa ndi chitsulo cholimba chopanda kanthu cholemera makilogalamu 150.
Ndodoyo iyenera kukhazikitsidwa kukhoma, mapulagi ofunikira a konkire amaperekedwa chifukwa cha izi.
Ndi bala yoyera iyi mutha kuchita masewera olimbitsa thupi osiyanasiyana, kuphatikiza kulimbitsa pachifuwa, kumbuyo, paphewa kapena m'mimba.
Zachidziwikire, kapamwamba kameneka kamagwiranso ntchito m'nyumba.
Mukukonda bala yolumikizira panja yomwe imasinthika?
Kenako yang'anani izi Strongman Kokerani Panja Panja yankho lakunja ndi zokutira ufa.
Bala ndiyabwino nyengo zonse ndipo imatha kunyamula mpaka 250 kg. Zachidziwikire kuti mutha kungoyiyika m'nyumba.
Pull-Up Bar Outdoor imasinthika m'mitunda iwiri - 2 cm kapena 60 cm - kuchokera pakhoma kapena padenga.
Mutha kupanga ma chin-ups, kulowetsa mphete ndikudula nawo, mutha kulumikiza ma zingwe anu kapena mphete - zabwino kwambiri komanso zosavuta - pazotheka zina zambiri.
Kokani Babu Yabwino Kwambiri ya Crossfit: Tunturi Cross Fit Kokani Bar
Phindu lalikulu kwambiri la mtanda uwu wokwanira kukoka mmwamba bala ndikuti mumakhala ndi maudindo angapo mothandizidwa ndi malembo osiyanasiyana.
Ndi dzanja lirilonse mumaphunzitsa gulu losiyana la minofu.
Mwachitsanzo, mutha kusankha chogwiritsira chomwe mumagwiritsa ntchito pokoka burpee, chomwe chili chosiyana ndi chibwano.
Tunturi Cross Fit Pull Up Bar imatha kukwera pakhoma mosavuta ndikukhala ndi malo ochepa.
Ndikowonjezeranso bwino pamakonzedwe anu onse oyenera.
Polemera kwambiri makilogalamu 135, mumangogwiritsa ntchito kulemera kwanu kuti muchite masewera olimbitsa thupi kuti muphunzitse thupi lamphamvu.
Kodi mungakonde kukhala ndizowonjezera pazomwe muli nazo Tunturi RC20 Cross Fit Base Rack?
Izi Tunturi RC20 Cross Fit Rack Ball Kukoka-Kumvetsetsa akukoka ma handles omwe mutha kulumikizana nawo mosavuta.
Mukamagwiritsa ntchito bala m'malo mwa bala wamba, simumangophunzitsa kumbuyo ndi mkono ndikumakoka, komanso zala zanu, manja ndi mikono yanu.
Zabwino kwambiri, kuti zisapeputsidwe maphunziro owonjezera. Zokoka izi zimamaliza kulimbitsa thupi.
Bar Yabwino Kwambiri Yokhala Ndi Bokosi Lonyamula Thumba: Mpikisano Wamasewera Ogonjetsera Thumba Pampanda wokhala ndi Kokani
Kodi mukufuna kutaya mphamvu yanu kuphatikiza pazakukoka kwanu tsiku ndi tsiku pomenya thumba?
Ndani sakonda zopanga zingapo!
De Chipambano cha Masewera a Victory Wall Wall ndi Bar Yokoka ali, monga dzina limanenera, ntchito ziwiri.
Mutha kudzikweza pa bar, koma mutha kupachikanso chikwama choboola.
Bokosi lokoka ndilolimbitsa thupi, zomwe zikutanthauza kuti limagwiranso ntchito pochita masewera olimbitsa thupi monganso kunyumba.
Chithandizo cha pakhomacho sichingathetse kulemera kwanu kokha, komanso chitha kuyamwa kupwetekedwa komwe thumba lolowera limalandila.
Katundu wokwanira kwambiri ndi 100 kg ndipo amaperekedwa popanda chikwama chokhomerera. Ngati mukufuna kugula chikwama choboola nthawi yomweyo, tikupangira izi kuti zikhale zolimba Chikwama chobowola cha Hanumat 150 cm ku.
Njira ina yabwino ndiyakuti kapamwamba aka / kokokera bala Incl. chikwama choboola chitsimikiziro.
Mutha kunyamula chomenyera ndi makilogalamu 100 okha. tax, kumbukirani kuti.
Kutalika kwa unyolo wa thumba lokumenya ndi masentimita 13. ndi bala ndi wopangidwa ndi ufa wakuda wokutidwa ndi chitsulo. Assembly ndi kophweka ndipo imabwera ndi buku.
Zochita zabwino kwambiri zakukoka bala
Mutha kuganiza kuti pali mitundu ingapo yazolimbitsa thupi yokhala ndi bala yokoka. Komabe, mutha kuchita zambiri kuposa kungoyambira 'muyeso'.
Pansipa pali zina zomwe mungadzitsutse, kapena penyani nkhani yosangalatsayi kuchokera ku Menshealth:
Kokani bala chinsalu mmwamba
Ntchitoyi ikugogomezera kuphunzitsa ma biceps. Ntchitoyi ndi yabwino kuyamba nayo chifukwa njirayi ndi yosavuta kuphunzira.
Zomwe muyenera kuchita ndikunyamula chomenyera ndi dzanja (ndi matupi anu akuyang'ana thupi lanu) patali pang'ono pang'ono kuposa paphewa panu.
Kenako kokerani mmwamba ndikuyesera kukweza minofu ya pachifuwa.
Kuwoloka phazi lanu kumapangitsa kuti thupi lanu likhale lotetezeka momwemonso mphamvu zonse ndi mphamvu zimachotsedwa m'manja.
Kokani ndikugwira mwamphamvu
Lonjezerani mtunda pakati pa mikono, kuti mudutse pamapewa, lolani minofu yakumbuyo igwire ntchitoyi.
Gwirani kapamwamba mwamphamvu (ndi manja anu akunja akuyang'ana thupi lanu) ndikudzikoka nokha mpaka chibwano chitadutsa bala.
Mukupitilira podzitsitsa pang'onopang'ono ndikubwereza zochitikazo. Ndi izi mumangophunzitsa osati mikono yokha, komanso minofu yakumbuyo.
Kuwomba mmanja
Ntchitoyi ndi ya mukapita patsogolo pang'ono.
Dzina la zochitikazo limanena zonse, muyenera kuwomba m'manja mukakoka ndikupita patsogolo pang'ono kuposa kukoka.
Kuphatikiza pa mphamvu, muyenera kulumikizana bwino komanso kuphulika koyenera pantchitoyi.
Ndibwino kuti muyambe kuchita izi mopepuka kuti muphunzitse kuphulika musanalolere.
Mumadzikoka nokha ndikukankhira pamwamba pang'ono kuti mupange mphindi mukayamba kuwomba m'manja.
Yesetsani izi bwino ndikumangirira koyamba. Mwanjira imeneyi manja ali pafupi ndipo mutha kuwomba mmanja mosavuta.
Pambuyo pake mutha kufalitsa mikono ndikutalikirana mukamakhala bwino pa masewera olimbitsa thupi.
Kokani kumbuyo kwa khosi
Ntchitoyi ndi yophunzitsa mapewa ndi mkati kumbuyo. Gwirani kapamwamba mwamphamvu kwambiri.
Mukakoka, sungani mutu wanu kutsogolo kuti bala ligwere m'khosi.
Mumadzikoka mpaka kumbuyo kwa mutu wanu osati mpaka m'mapewa.
Malangizo ena okoka ndi bala lokoka
Zomwe mukufuna kukwaniritsa ndi masewerawa ndi mphamvu zamphamvu zam'manja komanso zam'mbuyo.
Kuti mukwaniritse bwino kwambiri, ndikofunikira kuti muzichita masewera olimbitsa thupi mosamala. Mwanjira imeneyi kumangika kwa minofu kumagawidwa mofanana.
Ngati nthawi ina mumakhala okhoza kukoka ndipo thupi lanu ndilosavuta kukweza, mutha kuwonjezera zolemera ngati chovala cholemera kapena zolemera pamapazi anu.
Komanso ganizirani kugwiritsa ntchito magolovesi kuti mugwire bwino ngati kuli kofunikira. Mukamagwira bwino pamatabwa, mumatha kudzikweza.
Apa mupeza izi ndi zina zochita zolimbitsa thupi:
'Sukulu Yakale' yophunzitsira thupi lolimba
Ntchito zolimbikira kusukulu komanso crossfit, komanso kungosungitsa thupi lanu bwino pophunzitsa kunyumba tsiku ndi tsiku kukukhala kotchuka.
Ochita maseŵera ambiri amanyalanyaza zolemera ndi kuphunzitsa ndi 'okha' thupi lawo.
Kupatula apo, kuyesa kumawonetsa kuti 'mitolo yambiri yamphamvu ndi malo opangira magetsi', atakhala zaka zambiri akuchita masewera olimbitsa thupi, nthawi zina samatha kukwera khoma. Nthawi zambiri amakhala opanda mphamvu zokwanira zokoka pang'ono!
Mbadwo watsopano wa othamanga kunyumba ukufunafuna 'mphamvu zenizeni' kudzera 'kubwerera kuntchito zoyambira kusukulu'.
Monga momwe nkhonya zakhala zikuchitira nthawi zonse, tangoganizirani za ngwazi yathu yakale, wolemba nkhonya 'Rocky Balboa' (Sylvester Stallone).
Kodi cholinga chokoka ndi chiyani?
Kukoka ndi imodzi mwazolimbitsa thupi zothandiza kwambiri kulimbitsa minofu yam'mbuyo. Kukoka kumagwiritsa ntchito minofu yotsatirayi:
- latissimus dorsi: minyewa yayikulu kwambiri yakumbuyo yomwe imayenda kuyambira pakati mpaka kumbuyo mpaka pansi papakhosi ndi tsamba lamapewa.
- trapezius: Ili kuyambira m'khosi mpaka mapewa onse awiri.
Kodi mipiringidzo yokoka imathandizira kumanga minofu?
Kukoka kumagwira pafupifupi minofu iliyonse m'thupi lanu, makamaka kumbuyo kwanu, ndichifukwa chake ndikuwotcha kotentha kwambiri.
Mwa kusintha nsinga yanu, kapena kutalika kwa bala yanu, mutha kulumikizanso minofu ina yomwe kuphonya komwe kumaphonya.
Zomwe zili bwino, kukoka kapena ma chin?
Pazokongoletsera, gwirani kapamwamba ndi manja anu akuyang'ana moyang'anizana ndi zokopa, gwirani kapamwamba ndi manja anu akuyang'ana kutali nanu.
Zotsatira zake, zibangili zimagwira ntchito bwino paminyezi yakutsogolo kwa thupi lanu, monga ma biceps ndi chifuwa, pomwe kukoka kumathandiza kwambiri kumbuyo kwanu ndi minyewa yanu.
Kungakhale bwino kugwiritsa ntchito magolovesi olimbitsa thupi pokoka pazitsulo. Apa tili magolovesi abwino kwambiri kwa inu pang'onopang'ono ikani.
