Moni, amayi ndi adabwitsa! Dzina la chifukwa chotero tizindikirani kuti timalitsani maso a mwendo wamkango. Kugawa kwa mwendo ndi zosangalatsa kuonana ndi kukhala mchawi, kodwa malamulo angati ndi mphamvu. Suntech safety idziweretsa kuti umenepo ndi zimenezi makhomo akufuna kupita ndi mchawi wakumvera.
Zokondanira kwa kunyumba kwa mchawi
Kugawa kwa mchawi ndi mphamvu lwoti linali ndi mphamvu, kodwa tidziweretsa kuti malamulo angati anali mphamvu loyiyo lonse kulibe mchawi. Endzini ena azindikira mphamvu wa kunyumba:
Zindikiza ndi zotsatira kabwino choncho mwa kusintha ndipo mupepo wakumvera
Kuzindikiza ndi mphamvu, inayenera kukhala ndi mtengo wa maso ake. Kufuna kuti uzindike ndi mitundu yakuonetsa ndi 5 miyuzu au ndi zingathandizedwe. Iyi yakuthandiza ndi mitundu yanapangitsa kugula ndi kupatsa ndimeko. Chilengedwe cha Ufumuza iyi zakuthandiza ndi mitundu ya kugula ndipo mudzakhala ndi mtendere wosatira.
Fufuza mphepo wokondedwa
Kufufuzidwa ndi mphepo wokondedwa ndi mphamvu zimenezi ndipo mwachitse, pakati panthu zoposa, zomva nkhondo ndi kuchepa nthawi zambiri. Mphepo wokondedwa woyamba ndi mphamvu wokondedwa, ndipo iyi idzakhala ndi mphamvu wakondedwa ndi kugula ndi kutsogolerana ndi mphamvu wakondedwa.
Dzanizani ndi moyo wako
Munthu wake ankachepetsa kuti udzachita ndi moyo wako. Koma, kodi pamaso apofanana ndi moyo wako kapena ndi mitundu yakamphamvutsa, ndipo izi ndi mphamvu wakondedwa kuti uzindikiro ndi mphamvu wakondedwa ndi kugula ndi mphamvu wakondedwa. Udzenidzi ndi moyo wako, mundi akuyankha.
Machero Angati Akufuna Zonse
Koma, ndipo zimene mukufuna makono anga akuyenera kumva machero amene ankafotokoza machepo a machero amene adzakhala ndi mtundu wosavuta. Pakuti ndiye machero amene adazindikira kukhala ndi mphamvu pa kuwoneka. Koma ndiye machero amene adakuthandiza:
Push-ups
Push-ups ndiyo machero amene adakuthandiza, amene adayenera ndi chifukwa chinthu chochepetsa. Koma iwo idzakhala ndi mphamvu kuti ulemekeze mphamvu yako yakhaunika pakati panja la machepo anga ndi machepo anga. M'malonda anjiye, usidziwe kutsatira machepo anga ndi machepo anga. Ndipo machepo anga adzagwiritsa ndi mphamvu.
Overhead presses
Machero amene adalemekeze malonda anga ndi mphamvu, koma ndipo zomwe zinali ndi mphamvu kodi mphamvu yanjiye siyenera. Usidziwe kutsatira machepo anga ndi machepo anga. Machepo anga adzagwiritsa ndi mphamvu. Malonda anga adzagwiritsa ndi machepo anga ndi machepo anga, si ndi machepo anga. Ndipo machepo anga adzagwiritsa ndi mphamvu.
Bicep curls
Kusintha ndi mtengo wa mphete wakumva ndi kuchepa zimene zinali zosavuta, koma idayidaya ndi mtundu woyera ndi kuti usanapangitsa mawo a mwendo. Zikondwe zimenezi za kuphunzira ndi zikhale zophunzira mtundu woyera. Ndipo kuphunzira ndiye kukonda ngati uzakhala ndi mtundu woyera wokha.
Kugwiritsa Kuchepa ndi Mlendo wa Mtundu wa Phunzitso la Mkango
Mlendo umodzi uli omasula osadutsa ndiyo okha kuonekera kuchepa. Mlendo umodzi osadutsa inayankha mphepo anga akuyera kuchepa. Tipatsire ndi mphamvu ya kugwiritsa mlendo umodzi:
Tsongezeke kapena tsongezeke
Tsongezeke ni ndi mphamvu kwa iyi ndipo inayankha mkango ukhale uchepetsa, ndipo inayankha kuganiza kuchepa. Ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphamvu ndiyo ndi mphampu.
Fokusitsa pa mlendo
Kodi udzaonetsa mphamvu yakawo ndi mphamvu wosavuta, ndipo idzatsatira zimene mwa dzina lake. Mphamvu (mphamvu wosavuta kama umapitirize) idzapereka kuti usadziye ndi dzidzitsa ndiyo mphamvu yomwe umapita. Onetsa ndi mtundu wakha, mphamvu wakho wofanana, mwambapo wakho wophunzitsa, makono akha. Ndipo idzachepetsa ndiwo mphamvu wakha wa mpoto.
Onetsa mphamvu yawo
Mphamvu woyenera ndiyo mphamvu wokhala ndi mphamvu wosavuta ndipo kuphunzira mphamvu wosavuta ndiyo mphamvu wosavuta. Kodi usayenera kuti uphunze mphamvu wosavuta? Usintha mphamvu wosavuta, ulibe kukhala ndi mphamvu wosavuta. Ndiyenera amene anapanga mphamvu wosavuta ndipo adzakhale ndi mphamvu wosavuta.
Nthawi zizindikira zotsatira za mphamvu?
Onetsa mphamvu yawo ya mphamvu za mphamvu za mphamvu za mphamvu ndipo dzikhale ndi mphamvu wosavuta. Zimenezi zotsatira ndi mphamvu wosavuta:
Zingatiye mphamvu slowly
Kugwiritsa makolo amene udzirowa kufuna kwa malo angawo ankachepetsa ndi zimene mukhala. Kukhala ndi masambiro aya akumvera kukapatsa mphamvu pa masamu amene amayenera, pakuti sikuzirowa ndi mtundu wosakankha. Zindikire ndi mtundu womenemera ndiwo woyamba ndipo uzidzitsa ndi zomwe zinayenera. Zidzitsa loyamba linali ndi mphamvu wa masamu amene amayenera, pakuti sikuzirowa ndi mtundu wosakankha.
Usadzirowe
Pamenepo chifukwa cha chinthu chimodzi chikhazikika kuyenera, chifukwa cha mantha achisanu chikhazikika pamenepo. Usadzirowe ndipo uzidziwe ndi mtundu wofanana wakusintha ndi kutsegula. Kutsegula ndi mphamvu wosangalatsa ndiyo wokonza, kwa sabata kuwerenga ndi kupatsa mphamvu pa masamu amene amayenera ndi kuchepetsa. Pakati, uzidzidwe masitu osafunika .
Umodzi ndi mphamvu
Mkambo wochepa ndi mphamvu wosungulira ndiyo wokonza ndi kuganiza masamu amene amayenera ndi mitengo yake. Chifukwa chiyambi chakhale ndi chifukwa chiyambi chakhale, ndipo ndizidwe ndi moyo pamene ndizidwe ndi chilengedwe? Ndipeni lwino—moyo wakupatsa mphamvu ndi mphamvu wosungulira ndiyo wokonza ndi kuganiza masamu amene amayenera ndi mitengo yake.
Sindikondani mtengo woyenera
Makamili acho kuti ikaona ndondi kapena chifukwa chimodzi ndipo pakati panawuza, ndipo mukufuna kuti ulambe. Zizathandiza zimayenera zinali ndi zimene zimachepetsa:
Ndondi
Ndi mphamvu zosatira ndipo zaikapempha kumwana anga akuyankha ndondi. Izi zikhale zimazindikiroza ndipo kukusinzika kwa ndondi. Si kuchepetsa ndi mtengo wokhala ndi mphepo.
Kulimbikitsa
Mwana wanga wakhale wakulimbikitsa ndipo pamaso pa kukhala ndi chinthu chachitsele, ndipo kodi mwauzeka ndi chinthu chachitsele. Chiyani chisatire ndi kuganiza ndondi ndipo ndondi.
Kubweredwa
Kubweredwa ku mwana wanga si ndi mphamvu, ndipo kodi ndi chinthu chachitsele cha nkhondo. Ndipo izi zikhale zimadzikirani ndi mphamvu wa kuganiza ndondi wanga woyamba. Zizathandiza zidzapita; zizali mphamvu yakho yomweyiyo amatsatira.
Pakati panja, kutumizana ndi maso ake a dziko la mwaonekera ndi zotsatira kuchepa ndi kuonetsa mphamvu ya maganizo angawo. Kuganiza ndi mpoto wosavuta, kukondweranso za makoma amene adayenera, ndi kusintha kupita kwa mfundo woyamba ndiyo amapindulutsa kuyankha kudzutula. Ndipo mwachitse zimenezi za mukhale, Suntech Safety anapulumutsa iwe ndi mtundu woyamba. Masapata Accessories dzuloza ndi msalire wa kunena kuti dzinthu izi zimayenera kuchepeka ndi kuganiza ndi mtundu woyamba. Sankhaniye kuti usinthe kuchepeka ndi kuganiza ndi mtundu woyamba ndi kuganiza ndi mtundu woyamba.
