Kulakwitsa kwakukulu kwa obwera kumene ndiko kupeza njira yofulumira yopopera matako. Kuti apange mawonekedwe okongola kwa minofu iliyonse, njira yozengereza, yozolowereka ndi yofunika, ndipo palibe chotsatira mwamsanga pazochitika zoterezo. Lembani ntchito yochuluka, yomwe idzatenga miyezi ingapo - ndipo mudzafika pamapeto omaliza mosavuta.
Kodi ndichitani chomwe chimapangidwira pamapewa?
Pofuna kupanga minofu yokongola, ndibwino kugwiritsa ntchito katswiri wa simulator kapena bumbbells (barbell, body-bender) ndi chilemetsero cha 6-12 makilogalamu. Popanda izi, simungapereke mawonekedwe abwino kwambiri kwa thupi lanu, koma chititsani minofu yanu. Kukambilana za momwe mungagwiritsire ntchito bwino mapewa, makosi ambiri amavomereza kuti kuchita masewero olimbitsa thupi:
- Maselo ndi kubwezeretsa kwa matako kumbuyo ndi zolemera.
- Maselo "plie" ndi kulemetsa.
- Kuwombera pa miyendo yolunjika ndi barbells kapena dumbbells.
- Kukoka kwa mawondo kwa chinsalu kuchokera ku malo "okakamira pamtanda".
- Kuzama kwakukulu ndi kulemetsa.
- Zochita mu Smith simulator.
- Zochita mu makina a Gakka.
Zochita zambiri zimapezeka kuti zizichita kunyumba. Koma ulendo wopita nawo ku masewera olimbitsa thupi udzakhala mwayi wowonjezera, chifukwa apo mumatsatiridwa ndi mphunzitsi wamaluso amene angakuuzeni ngati simukuchita bwino.
Njira yabwino kwambiri yopangira matako
Njira yodalirika yopopera miyendo si zozizwitsa, koma ndondomeko yoyenera komanso zakudya zamapuloteni. Pogwiritsa ntchito malangizowo, mudzabweretsa mwamsanga chiwerengero chanu:
- Nthawi zonse idyani chakudya cha mapuloteni - nyama, nkhuku, nsomba, mkaka, tchizi, tchizi tchizi, mazira. Mungathe kuphatikizapo masewera olimbitsa thupi (mapuloteni).
- Yesetsani katatu pa sabata, mpaka mpaka mutopa. Musamanyalanyaze kutentha kumene poyamba (kuyendetsa kapena kuthamanga pamalo 7 - 10 mphindi) ndi kutambasula pamapeto.
- Musadumphe maphunziro.
Pochita zinthu zosavuta izi, muzolowera ku maphunzirowa ndipo mudzawachezera ndi chimwemwe, ndipo zotsatira sizidzakudikirirani.