Momwe ikugwirira ntchito
Kulimba kumbuyo - kuthandizira kwa thupi lapamwamba, wothandizira wanu pa ntchito iliyonse: kodi mumanyamula thumba kuchokera ku sitolo, kugwira ntchito pa kompyuta kapena kuchita zopusa. Kuonjezerapo, maphunzirowa amalimbitsa minofu, yomwe imatulutsa "mapewa" ndi kupititsa patsogolo. Ndipo potsiriza, chifukwa cha machitidwe ochizira opanga masewera olimbitsa thupi kumalimbitsa minofu ya kumbuyo, iwo adzapanga chozizwitsa m'chiuno mwanu, chomwe chidzawoneka chocheperapo pambuyo pa chithandizo.
Chiphunzitso cha kutengera
Mitsempha yowonjezereka kwambiri imachokera ku humer kupita ku lumbar vertebrae ndi pelvis. Pamodzi ndi minofu yayikulu yozungulira, iye amachoka pamapewa. Mitundu ya rhomboid ndi trapezius imayambitsa ntchito ya scapula ndipo, kukoketsana wina ndi mzake, yongolani kumbuyo ndi m'mapewa.
Zambiri
Pezani mu masewera olimbitsa thupi lopiringizira, chojambula chojambula chimodzi chokhala ndi zojambula zofanana, chingwe chokwanira komanso Smith simulator. Katatu pa sabata, chitani masewero atatu, kupuma pakati pawo kwa masekondi 60.
Kubwezeretsa kumbuyo
Minofu yambuyo ndi biceps zimagwira ntchito. Imani pansi pa mtanda kuti mutulutse mmwamba, miyendo pambali ya pelvis. Dumphirani ndi kumvetsetsa mapulaneti oyandikana nawo, chophimba wina ndi mzake. Ngati mulibe zolembera, gwirani ndi chikwama chachikulu, mitengo ya palmu kutali nokha. Khalani wolimba. Yambani manja anu kuzinthu zinai, ndikumira pansi. Bwezerani, bwerezerani katatu. Ngati ntchitoyi ndi yovuta kwambiri kwa inu, yesetsani kuwonetsera zofanana, poyambira, kuyeza mofanana ndi theka la thupi lanu.
Kutsindika zofanana
Minofu yambuyo ndi biceps zimagwira ntchito. Ikani pambali ya simulator yomwe imagwira ntchito yolemera 10-15 makilogalamu, pafupifupi pasitepe isanayambe kuyendetsa mtolo. Tengani chogwirira cha simulator kudzanja lamanja, kanjedza. Mutapanga phazi lamanja kumbuyo, tchepetseni bondo ndikuyendetsa mtolo. Ngati ndi kotheka, kanikeni pang'ono kuti chingwe chikhale chabwino. Ikani dzanja lanu lamanzere pa chiuno chanu. Kokani mbali yowongoka kumbali, kutembenuza dzanja mmwamba. Bwererani ku malo oyamba, bwerezani. Pambuyo pobwereza kubwereza 10-12, tsatirani ntchitoyi kumbali inayo kuti mutsirize njirayi. Samalani kuti muzochita izi kayendetsedwe sikangoyambira pa dzanja, koma kuchokera pamapewa: pokhapokha mmbuyo mwanu mumalandira katundu wokwanira.
Thrust pa Smith simulator
Mitundu ya miyendo, mmbuyo ndi biceps ntchito. Khalani pa Smith simulator kulemera 2.5-7 makilogalamu ndi kutsitsa bar mpaka pansi udindo. Imani mkati mwa simulator kumbali yakumtunda kwa khosi, pangani mapulumu ndi phazi lanu lakumanzere, pendani ndikutenga khosi ndi dzanja lanu lamanja. Tsegulani bar ndi kukokera kumbali yolondola kumbali. Bwererani ku malo oyamba, bwerezani. Yesetsani kubwereza 10-12, ndiye chitani zochitikazo mwanjira ina. Yesetsani kuchita zolimbitsa thupi ndi kulemera kwa mtanda. Ngati mumapanga mobwerezabwereza maulendo angapo ndi njira yolondola, yonjezani kulemetsa.
Kodi mungachite bwanji kunyumba kwanu?
Mudzafunika: exertube, pillow ndi kupenta thupi.
Kubwezeretsa kumbuyo
Onetsetsani kunja kwina ku chinthu cholimba pamwamba pa mimba ndikukoka kukoka (mukhoza kuchoka pamapondo anu).
Kutsindika zofanana
Konzekerani ndikusankha chinthu chamtali ndi chokhazikika, ndikugwera pambali pamtsamiro kuti mugwire ntchitoyi.
Kuwongolera mu Smith simulator
Chitani zochitika monga tafotokozera pamwambapa, koma, ndi bokosi lachizolowezi lokhazikika (liyiloke pakati ndi lofanana ndi pansi).