Tsopano anthu ambiri ochita masewera olimbitsa thupi amasankha kukweza ma barbell pochita masewera olimbitsa thupi, ndipo tonse tikudziwa kuti ndikofunikira kuvala malamba akamayeserera.kukweza zitsulo.Tiye tikambirane mmene tingasankhire lamba wolemera.Kodi lamba wolemera kwambiri, ndibwino?
Kusankha lamba pakukweza zolemera ndikofunikira kwambiri ndipo kumagwira ntchito yofunika kwambiri pakuphunzitsa bwino komanso kuteteza thupi.
Choyamba, amagwiritsidwa ntchito pochita masewera olimbitsa thupi ndi katundu wolemetsa.Kusuntha kwapangidwe kumatanthawuza kusuntha komwe msana umatsindika mwachindunji ndi kukakamizidwa kwambiri kapena kukameta ubweya, monga squats, deadlifts, sprints, ndi zina zotero. Kuwonjezera apo, katundu wolemetsa nthawi zambiri amatanthauza katundu woposa 80% kapena 85% ya 1RM yomwe imafunika. makamaka yokhazikika komanso yolimba ya torso-msana ndi chisamaliro chazingwe.Zitha kuwoneka kuti palibe lamba kuyambira pachiyambi mpaka kumapeto kwa maphunziro.Zochita zolimbitsa thupi limodzi, zamagulu ang'onoang'ono, kapena zolimbitsa thupi zopanda kulemera kwa msana (mwachitsanzo, ma bends, pulldowns, triceps presses), lamba safunikira.
Chachiwiri, kukula kwa lamba kumakhala bwino.M'chiuno m'lifupi ndi lalikulu kwambiri (kuposa 15cm), adzachepetsa ntchito torso, ali ndi zotsatira zoipa pa yachibadwa thupi kupinda kupinda, bola m'lifupi angateteze zigawo zikuluzikulu za otsika kumbuyo.Mikanda ina pamsika imayikidwa pakati kuti ipereke chithandizo chochulukirapo m'chiuno.Mwanjira iyi, m'lifupi mwake (12-15cm) ndi khushoni yokhazikika imatha kuteteza m'chiuno m'munsi.
Kodi ndiyenera kuvala lamba kuti ndikweze zitsulo?
Kumalo ochitira masewera olimbitsa thupi, nthawi zambiri timawona anthu ena atavalamalamba olemerapophunzitsa.ntchito yake ndi chiyani?Chifukwa chomwe lamba amagwiritsidwira ntchito chifukwa chiuno chidzapweteka ngati chiri cholemera.Kukhazikika kwapakati ndikofunikira kwambiri pakuphunzitsa kulemera.Pokhapokha ndi mphamvu zokhazikika komanso zolimba zapakati, tidzakhala amphamvu kwambiri pophunzitsa, ndipo nthawi yomweyo, sitidzavulala mosavuta!Gwiritsani ntchito kupanikizika kuti mulimbikitse gawo lathu lapakati, kupititsa patsogolo kukhazikika kwathu, kuchepetsa kupanikizika kwa intervertebral disc, kuteteza msana ndi kupewa kuvulala.
Konzani kaimidwe Kanu -- Kuyenda kokhazikika pokweza zolemera ndiye chitetezo chabwino kwambiri pakuvulala.
Sungani msana wanu nthawi zonse, kaya mukuchita masewera olimbitsa thupi kapena kuika zida pansi, ndipo ganizirani kugwiritsa ntchito minofu ya m'miyendo yanu m'malo mwa minofu yanu yam'mbuyo.
Pewani kukhala nokha pophunzitsa.Mukakweza zitsulo, ndi bwino kukhala ndi munthu wina.
Onetsetsani kuti mumavala zovala zomwe zimayamwa chinyezi ndipo sizikusokoneza maphunziro anu.Nsapato ziyenera kugwira bwino kuti mapazi anu athe kugwira bwino pansi ndikusunga thupi lanu lokhazikika panthawi ya maphunziro.
Nthawi yotumiza: May-16-2023