Hypererextension

Mankhwala osokoneza bongo ndi machitidwe omwe mwachizolowezi amagwiritsidwa ntchito pogwiritsa ntchito mankhwala osokoneza bongo. Zimakhudza kwambiri minofu yamakono, zobwezeretsa kubwezeretsa ndi kupsinjika. Kuchita kawirikawiri sikungolingalira kokha kukhala ndi minofu m'kamwa, komanso kulimbitsa khungu la msana. Pochita izi, kuchita zizindikiro zosayendayenda kapena zopanda malire, simumaika pangozi kumalo osokoneza kapena kuvulaza msana. Ntchitoyi ikulimbikitsidwa kuchita ngakhale kwa oyamba kumene ndi anthu omwe ali ofooka. Kawirikawiri kuchita masewera olimbitsa thupi pachitetezocho, mumateteza matope a msana wanu.

Hypererextension: njira

Choyenera, kuti muchite masewerowa, mukusowa benchi ya kusokonezeka maganizo. Poyambira, muyenera kuyamba choyamba kukhazikika: khalani pamimba ndipo mubweretse zidendene zanu pothandizira padera. Kuchokera pambaliyi, yesetsani ntchitoyi:

1. Ikani manja anu pamutu mwanu, pangani pang'onopang'ono pansi.
2. Bwererani ku malo oyambirira - thupi lanu ndi miyendo zikhale mzere umodzi wowongoka. Gwiritsani ntchito izi. Musayese kukwera pamwamba.

Ntchitoyi iyenera kuchitidwa mu 2-3 magawo 12-15. N'zosavuta kuona kuti palibe chovuta kutero, koma amayi nthawi zambiri amaletsedwa ndi malo osadabwitsa a thupi. Koma musachite mantha: mutangotenga, mumvetsetsa kuti palibe chovuta kutero. Kuletsa ntchitoyi sikuyenera: Kusokoneza bongo ndibwino kwa mabowo, ndipo msungwana ati sakufuna kukhala ndi zolimba, zolimba?

Kodi mungagwiritse ntchito bwanji mawonekedwe osokoneza bongo mu simulator?

Mankhwala opatsirana ali ndi mitundu yosiyanasiyana ya ntchito, ndi simulator ndipo popanda. Ngati simungathe kuchita muholoyi pa zipangizo zoyenera, yesani zotsatirazi:

1. Njirayi imadalira wothandizira. Lembani ndege yowonongeka (benchi, mipando yolimba, etc.) kuti thupi likhale lolemera, ndipo m'chiuno ndi misozi imakhala pamwamba ndipo imathandizidwa ndi mnzanuyo. Pangani phula lolowera pansi ndikukwera kumzere wowongoka mofanana ndi momwe mungachitire pa simulator.
2. Pachifukwa ichi, mufunikira zitsulo zofanana. Pamwamba pamwamba pa ntchafu yayikidwa pa bar imodzi, ndipo miyendo imabzalidwa pansi pa yachiwiri. Kuchita masewera olimbitsa thupi kumakhala kofanana ndi zosankhidwa kale.
3. Njira ina ndikutengeka pa fitball. Pachifukwa ichi, chiuno chanu chiyenera kugona pa mpira, ndipo miyendo ikhale yopuma pakhoma, kapena kuthandizidwa ndi wothandizira. Pangani kupindika pansi ndikukwera molunjika.

Mankhwala osokoneza bongo chifukwa cha kumbuyo kwa minofu kumbuyo kawirikawiri amatengedwa ndi zolemera, zomwe zimakhala zolemera zowonjezera kumalo pakati pa masamba. Izi zimalimbikitsa kukula kwa minofu ndikulola thupi kuti lisagwiritsidwe ntchito mofanana, koma kupitiriza kukula.

Kusokoneza bongo

Kugwiritsira ntchito mankhwala osokoneza bongo ndizochita masewera olimbitsa thupi zomwe zimachititsa kuti anthu asagwiritsidwe ntchito molakwika. Pankhaniyi, chifukwa cha kuphunzitsidwa, mumakhala ndi ntchafu zokoma komanso zokongola. Choncho, kuchita izi:

1. Mosiyana ndi kachitidwe kachitidwe kaŵirikaŵiri, pitani ku bench ndi kutchera pamwamba pamtunda.
2. Pogwiritsa ntchito mwamphamvu, gwiritsani anthu odzigudubuza miyendo yawo nthawi zonse.
3. Pepani mutu wanu mumagulu othandizira.
4. Zoongoka miyendo pansi - iwe unatenga malo oyamba.
5. Pogwedeza matako ndi zinyundo, kwezani miyendo yolunjika pamwamba kuti iwo ndi thunthu apange mzere wolunjika. Siyani masekondi angapo.
6. Musayime kutambasula miyendo yanu, pang'onopang'ono mubwezeretse ku malo awo oyambirira.

Ntchitoyi iyeneranso kuchitika mu 2-3 njira 12-15.