Maphunziro ogwira ntchito kapena ozungulira amapangidwa kwa iwo omwe amawotchera (inde, avomereze) kuti achite zofanana 30 zochitidwa pamakina osindikizira, ndiye 30 zowonongeka zofanana, kenako 30 okhalapo. Pamene kudzikweza kumakugonjetsani inu mu maphunziro, simungathe ngakhale kuyankhula za kudzipereka, ndipo popanda kudzipatulira, palibe kulemera kwina.
Choncho, panthawi yophunzitsidwa bwino kwa nthawi yochepa kwambiri mumapanga magulu onse a minofu, pamene zochitikazo zimachitidwa mofulumira kwambiri, komanso ndi zovuta kwambiri.
Njira imeneyi yophunzitsira ntchito yowonjezereka idzachititsa kuti thupi lanu likhale lopanda chilengedwe, liwotchepetseko mafuta osaneneka omwe amachititsa kuti otopawo azilota.
Kuwonjezera pa ntchito yogwiritsira ntchito thupi moyenera ndi kuti inu nokha mukhoza kusintha ndi kusintha masewera olimbitsa thupi mu "bwalo", kutanthauza kuti tsiku lirilonse mudzakhala ndi pulogalamu yatsopano yomwe simungakulepheretseni, ndipo simungayesetsane ndi katundu wa minofu.
Zochita
- Timakwera pazenera yopanda malire - izi ndizochitika zofunikira kwambiri zamagulu osiyanasiyana. Izi ziyenera kuchitika kumayambiriro kwa ntchito, malinga ngati muli ndi mphamvu.
- Kusakanikirana pazitsulo zosagwirizana.
- Pewani barolo pa benchi yotsikira - timachotsa bar kuchoka ku counter, kutsika mpaka pachifuwa ndikukweza mmwamba, kuwongolera manja athu ndi kutulutsa. Kulemera kwa ntchitoyi kuyenera kukhala 30% mwachizoloŵezi, chifukwa tsopano sitikulingalira mwachindunji pa benchi, koma pakufotokozera gulu lonse la minofu. Musaiwale: sitimapuma pakati pa zochitika.
- Pofuna kupumula minofu ya manja ndi mapewa, timachita chithunzithunzi. Timayima kutsogolo kwa bench. Timayika pansi pambali pa bwalo lochepetsetsa, kutsika thupi ndi kulikweza. Manja patsogolo pa chifuwa.
- Gwiritsani ntchito phokoso lochepa (losavuta kumasulira - mawondo anu).
- Makhi pambali ndi dumbbells. Malo oyambira akuyima, manja ndi ziphuphu pamlingo wa chiuno. Timakweza manja pang'ono pamapiko.
- Yesetsani kumagwiritsa ntchito mabowo m'mphepete mwazitali. Timachotsa mwendo nthawi 50 ndikusintha mwendo.
- Kukwera kwa miyendo yagona pamimba pa benchi ndiko kuchita masewera . Ife timakweza miyendo mmwamba, ndiye ife tikupitiriza kukweza miyendo ndi dilution kumbali.
- Kuwombera ndikugwada mu mtanda.
- Kutalika kwa kayendedwe kamodzi ka masewera olimbitsa thupi ndi mphindi 20. Izi ziyenera kuchitika kuchokera pa imodzi kufika katatu pa ntchito, makamaka tsiku lililonse. Izi zidzakuthandizani kuti muphatikize maphunziro ndi kupweteka kwa minofu.