Gwirizanani, mungakhale okondwa kugwira ntchito thupi lonse ndi ntchito imodzi yokha. Inde, ndani akanakana izi, koma kodi izi sizodalirika? Bwalo lochita masewera olimbitsa thupi - izi ndizochita zomwe zidzakupatsani vuto loyenera pa magulu onse a minofu, kapena pafupifupi magulu onse. M'nkhani ino tikambirana za phindu la masewera olimbitsira thupi, komanso mitundu yake.
Ubwino
Kuti tidziwe chomwe chozizwitsa chomwe ife tomwe takhala tikuchotsedwa poyamba, nkofunikira, choyamba, kulingalira zomwe minofu imagwira ntchito mu bar. Mubokosi timagwira pa mfundo zingapo zothandizira - kuyambira awiri mpaka 4. Mfundo ziwiri - izi ndizitsulo zochita masewera olimbitsa thupi, zinayi - muyezo wa supine. Zonse, timasunga thupi lathu kumapazi kumapazi ndi manja, motero, ntchito, miyendo ndi manja.
Pogwiritsa ntchito bar, mbali yonse ya miyendo ya miyendo imafooka, ndipo mochuluka kwambiri kuti oyambirira adzanthunthumira kwambiri. Ponena za manja, zochitikazo zimaphatikizapo mapiritsi , triceps ndi deltoid minofu.
Ngati mbiyayi ndi yovuta, kukweza miyendo, minofu ya ng'ombe ndi matako ayamba kugwira ntchito. Choncho, nkotheka kuti mutenge mapepala osakanikirana kwa masabata angapo ndikuchotsa ana a ng'ombe.
Kuonjezerapo, chombochi chimathandizanso kwambiri: minofu ya lumbar, msana wamphepete ndi mapewa zimakhudzidwa. Izi zikutanthauza kuti galasi ndizochita masewero olimbitsa thupi la osteochondrosis komanso njira yothetsera ululu pambuyo pa tsiku lotha kugwira ntchito.
Limodzi mwa malamulo ofunikira omwe mudzadziwitse m'munsimu, pamene muwerenga momwe mungagwiritsire ntchito masewera olimbitsa thupi, ndi mimba yokongoletsedwa. Plank ndipo kale zimathandiza kuti thupi liwonongeke, koma kukopa mimba, ngati kuti imayendetsa msana, mumapitiriza kuonjezera mimba m'mimba. Moyenera, minofu ya oblique ndi yothandizira. Choncho, poyambirira, zojambula zojambulazo zimapangidwira makina osindikizira.
Zochita
Pali zambiri zomwe mungachite popanga bar: pa manja opindika, pa owongoledwa, ndi mwendo wokweza kapena mkono, komanso kumbali. Tidzachita masewera olimbitsa thupi ndikuchita malingaliro osiyanasiyana pa phunziro la bar.
- Chabwino, tiyeni tione momwe tingagwiritsire ntchito masewera olimbitsa thupi, kutanthauza, makoswe!
- Timayamba ndikutentha: timayima pogona ndi kugwa m'chiuno, ngati kuti tikuyambira pamphuno. Tsopano ife timakwera mmwamba, tikukweza phula pamwamba pa msinkhu wa mutu ndi kumayenda kumbuyo. Panthawi yovuta, timayenda kuchoka pamalo ena kupita kumalo 10.
- IP - kukhazikika kwa barolo pa manja owongoka. Timasuntha zolemera kuchokera mbali imodzi kupita kumzake, kutentha minofu yotsatira.
- Kuvuta: Timanyamula kulemera kwake kumbali yake ndikugona pansi, kenako kumbali yachiwiri, kupotoza.
- IP - kukhazikika kwa bar, yong'ambani mwendo wopindika pansi pa chifuwa ndi kuwutambasula pamtunda, kumbuyo kumbuyo. Timachita kasanu ndi kamodzi pa mwendo.
- IP - bar, tenga phazi kumbuyo ndi phazi lamanja, tambasula dzanja lamanja kuchokera pansi ndikulikonza pamutu pako. Timabwerera ku IP, timachita kasanu ndi kamodzi pambali.
- Timapanga kupotoza ndi kukwera kwa dzanja ndikutaya, mkono wotsutsana pansi pa mkono. Timachita mbali zonse kumbali zonse.
- Timakhala pambali pathu, timakhala pampando ndi m'munsi mwa phazi la pansi, m'mbali mwake pamunsi paphewa. Timakwera mmwamba, tikukweza mwendo ndikukweza dzanja lakumwamba, ndiye kuti timagwirizanitsa miyendo, tchepetse dzanja ndikuponya pansi m'chiuno. Timachita mbali zonse ziwiri.
- Pakati pa zochitikazi mungathe kuchita mapulaneti khumi, ndikusunga malo ophweka a mawondo awo. Kuonjezerapo, mutaphunzira, mudzagwedeza minofu ya manja, mapazi ndi makina. Pambuyo pazimenezi, ambiri kuti ali ndi zenizeni, kuphunzitsa mphamvu, ndi bwino kuti azichita zochepetsera kuti athetse minofu.