Moni nonse! Lero tikambirana za kuteteza manja anu panthawi yolimbitsa thupi. Kuchita masewera olimbitsa thupi ndikwabwino kwambiri kuti musangalale komanso kukhala wotanganidwa, koma chitetezo ndichofunika kwambiri. Chitetezo cha Suntech chikufuna kukutsogolerani kuti musangalale ndi zochitika zanu zonse mutakhala otetezeka komanso osamveka.
Malangizo Othandizira Kuchita Zolimbitsa Thupi
Zochita zolimbitsa thupi ndizofunikira kwambiri pathupi, koma tiyenera kukumbukira kuti thanzi lathu liyenera kukhala lofunika kwambiri kuposa kuchita masewera olimbitsa thupi. Nawa malangizo othandizira kulimbitsa thupi kotetezeka:
Muzitambasula nthawi zonse musanachite masewera olimbitsa thupi komanso mukamaliza
Kukulitsa ndikofunikira, kumathandizira kutenthetsa minofu yanu. Kupewa Zovulala Kutenthetsa Minofu Yanu Musanayambe komanso mutatha kulimbitsa thupi, yesetsani kutambasula kwa mphindi zosachepera 5 (kapena kupitilira apo). Izi Zovala Zoteteza amaonetsetsa kuti minofu yanu primed ntchito mwakhama ndiye inu mukhoza kuziziritsa pansi pamapeto.
Valani zida zoteteza
Kuvala zida zodzitetezera pochita zinthu, monga nkhonya kapena kukwera maweightlifting. Kuvala zida monga magolovesi kumatha kupewa matuza m'manja komanso kuthandizira mawondo. Ikhoza kukupatsani chitetezo ndikukuthandizani kusankha njira yabwino yochitiramo.
Mverani thupi lanu
Chinthu chimodzi chofunikira kudziwa ndikumvetsera thupi lanu. Koma, ngati nthawi iliyonse mukumva kupweteka kapena kusamva bwino mwa inu kapena minofu yanu, ndikofunikira kwambiri kusiya zomwe mukuchita ndikupumula. Onetsetsani kuti simukuchita mopambanitsa komanso kuti mukuchita masewera olimbitsa thupi moyenera. Ingomverani thupi lanu, mumalidziwa bwino kwambiri.
Zochita Zowonongeka Zowonongeka
Kunena zowona, zolimbitsa thupi zochepa zimatha kukhala zowopsa kwa mkono ndipo ziyenera kupewedwa ngakhale zimagwira ntchito bwino. Koma pali zochitika zina zomwe muyenera kusamala nazo:
Zokankhakankha
Mapush-ups amatha kukhala amodzi mwamasewerawa, amachitidwa mofala koma ngati mukuwapanga molakwika mutha kuyambitsa kupsinjika pamapewa anu ndi dzanja lanu. Kwa pushups, ikani manja anu pansi pa mapewa anu, ndipo sungani zigono zanu pafupi ndi thupi. Izi ziyenera kuteteza manja anu pamene mukuchita izi.
Makina osindikizira apamwamba
Zolemetsa zopanda pamwamba zimagwira ntchito bwino ngati masewera olimbitsa thupi, komanso zitha kukhala zowopsa ngati sizikugwiritsidwa ntchito moyenera. Nthawi zonse onetsetsani kuti muli ndi nsana wanu molunjika ndipo mukukweza ndi nsana. Kulemera kumayenera kukwezedwa ndi manja ndi mapewa, osati msana. Ndiye mukhoza kudzipulumutsa nokha vuto.
Bicep curls
Mapiritsi a Bicep ndi masewera olimbitsa thupi wamba nawonso, koma ngati mukulemera molakwika mutha kuvulaza manja anu. Onetsetsani kuti mukugwira bwino zolemetsa ndikusunga manja anu mowongoka. Pochita izi mumapewa kupanikizika kochuluka pamene mukuchita masewera olimbitsa thupi kapena kuvulaza thupi lanu.
Kupewa Kuvulaza ndi Kutulutsa Kwamtundu Woyenera ndi Ntchito Yamanja
Mawonekedwe olakwika pochita masewera olimbitsa thupi amatha kuvulaza. Maonekedwe olakwika amatha kusokoneza minofu yanu yomwe imatsogolera ku chiopsezo chovulala. Malangizo owonjezera pakusunga mawonekedwe oyenera:
Muzitenthetsa nthawi zonse
Kuwotha ndikofunikira chifukwa kumawerengera minofu yolimbitsa thupi, ndipo kumathandizira kuchepetsa chiopsezo chovulala. Ndinayesa kuthamanga pang'ono kapena kulumpha ma jacks kuti magazi anu aziyenda. Kutentha kumakonzekeretsa thupi lonse ntchito yovuta.
Ganizirani za kaimidwe
Ngati mukhala bwino mukuchita masewera olimbitsa thupi, izi zimapangitsa kusiyana kwakukulu. Kaimidwe (kaimidwe kabwino ngati mukufuna kunena zachindunji) kumakulepheretsani kuvulala komanso kumawonjezera masewera olimbitsa thupi omwe mumachita. Imani wamtali, chifuwa kunja, mutu mmwamba, mapewa kumbuyo. Izi zidzasunga thupi lanu pamalo ochita masewera olimbitsa thupi.
Gwiritsani ntchito njira zoyenera
Zochita zolimbitsa thupi zilizonse zimachitika moyenera mtundu umodzi wokha wa masewera olimbitsa thupi ndipo kupewa kuvulala kumachitika makamaka chifukwa cha njira yoyenera. Ngati simukudziwa momwe mungachitire masewera olimbitsa thupi mosamala, funsani mphunzitsi kapena wamkulu wina. Atha kukuthandizani kuchita masewera olimbitsa thupi moyenera kuti mukhale otetezeka.
Kodi mungapewe bwanji kujambula kuvulala kwa mkono?
Samalani ndi masewera olimbitsa thupi a mkono kuti muteteze kuvulala ndikulimbitsa manja anu ndikuyenda kokwanira. Malangizo ena owonjezera kuti musavulale panthawi yophunzitsidwa:
Wonjezerani kulemera pang'onopang'ono
Kuchulukitsa zolemera zomwe mumakweza kuyenera kuchitidwa pang'onopang'ono. Chifukwa munthu akhoza kuvulaza minofu yawo mosavuta ngati kulemera kwakukulu kuwonjezeredwa nthawi imodzi. Yambani ndi kulemera komwe kumakhala kosavuta kwa inu ndikuwonjezera pang'onopang'ono pakapita nthawi. Kuwonjezeka kwapang'onopang'ono kumeneku kudzalimbitsa mphamvu ya minofu yanu, popanda kudziika pangozi yovulazidwa.
Osati mopitirira
Monga momwe kuchita masewera olimbitsa thupi pang'ono kungakupwetekeni, momwemonso kungawononge kwambiri. Pewani kuchita mopambanitsa ndikudzipatsa mwayi wopuma ndikuchira. Kupumula pamlingo womwewo ndi wofunikira chimodzimodzi, chifukwa kumapereka minofu yanu mwayi wochira ndikukula. Komanso, ntchito nsapato zotetezera.
Khalani hydrated
Ma hydration abwino amatenga gawo lalikulu pankhani yosunga minofu ndi mafupa anu athanzi. Inde, ndisanachite china chilichonse, ndikuthira madzi, sichoncho? Imwani madzi ambiri - hydration imathandiza thupi lanu kugwira ntchito komanso kungathandizenso kugwira ntchito kwanu.
Samalani ndi Red Flags
Makamaka ngati mukumva kuwawa kapena kusapeza bwino mukamachita masewera olimbitsa thupi, ndiye kuti muyenera kupuma. Izi zitha kukhala zizindikiro zochenjeza zomwe mukufuna kuyang'ana:
ululu
Ndikofunikira kuti mupume pang'ono ngati manja anu akupweteka. Zingathe kupangitsa kuti zikhale zovuta kukakamiza chinachake chifukwa cha ululu. Osachita mopambanitsa ndikugwiritsa ntchito mawonekedwe olondola panthawi yolimbitsa thupi.
kutupa
Mikono yanu ingayambe kutupa mutatha kugwira ntchito, komanso ngati mwavulala. Onetsetsani kuti mupumule ndi ayezi kudera lomwe lakhudzidwa. Ice ndi njira ina yomwe ingachepetse kutupa ndi kupweteka.
Numbness
Kuchita dzanzi m'manja mwanu si chizindikiro chabwino, chifukwa kungakhale kuvulala kwa mitsempha. Ichi ndichifukwa chake zimapangitsa kukhala kofunika kwambiri kupeza chithandizo chamankhwala mwamsanga ngati izi zichitika. Zizindikiro izi siziyenera kunyalanyazidwa; iwo ali thupi lanu kukuuzani inu kuti chinachake chalakwika.
Mosiyana ndi zimenezi, kusamalira manja anu pamene mukuchita masewera olimbitsa thupi n'kofunika kuti mukhale otetezeka komanso kukulitsa ubwino wa masewera olimbitsa thupi. Kuphatikizira mawonekedwe oyenerera, kuchititsa kutentha minofu yanu musanayambe, ndikumvetsera thupi lanu nthawi zonse kungakupangitseni kuti musavulale kuti muthe kusangalala ndi ntchito zabwino kunja uko. Ndikukufunirani zabwino, chitetezo cha Suntech chikukhulupirira izi Nsapato Zovala Zovala Nkhaniyi imakuthandizani kuti mukhale otetezeka mukamakonda kukhalabe otakataka. Musaiwale za kukhala otetezeka pamene mukuyesera kukhala wathanzi.
