Atatsitsidwa kumbuyo kwa malo ochitira masewera olimbitsa thupi, makina opalasa akukumana ndi kutchuka kwambiri - kotero kuti tsopano pali masitudiyo onse ogulitsa omwe amaperekedwa kwa iwo ndi mapindu ake odabwitsa a thupi lonse.Trusted Source
Koma makinawo akhoza kukhala oopsa poyamba.Kodi ndimatsogolera ndi miyendo kapena mikono?Kodi mapewa anga azimva kuwawa?Ndipo n’cifukwa ciani mapazi anga amatengeka m’zingwe?
M'malo mwake, ganizirani kugwiritsa ntchito kwanumphamvu yapansi ya thupiminofu - glutes, hamstrings, quads - kudzipangitsa kuti mutuluke ndikulowanso pang'onopang'ono. Tisanalowe munjira zambiri, apa pali mawu awiri omwe angakuthandizeni kulimbitsa thupi lanu:
Mawu opalasa
Kukwapula pamphindi
Umu ndi momwe mumapalasa (sitiroko) mu mphindi imodzi.Sungani nambala iyi pa 30 kapena kuchepera, Davi akuti.Kumbukirani: Ndi mphamvu, osati kungoponya thupi lanu uku ndi uku.
Gawani nthawi
Imeneyi ndi nthawi yomwe imatengera kupalasa mamita 500 (kapena gawo limodzi mwa magawo atatu a mailo).Yesani kwa mphindi ziwiri kapena kuchepera.Kuti muwonjeze kuthamanga kwanu, tulukani ndi mphamvu zambiri - osangotulutsa manja anu mwachangu.
Tsopano popeza mwakonza bwino mawonekedwe anu ndikumvetsetsa mawu oyambira opalasa, itengeni pang'onopang'ono ndikuchita masewera olimbitsa thupi a Melody.Pano.
Muchita zosuntha zonse ndikutuluka pamakina opalasa kuti zinthu zikhale zosangalatsa komanso zamphamvu.Yembekezeranimatabwa,mapapu,ndisquats(pakati pa ena) pakulimbitsa thupi kwathunthu.Idzalunjika bwino ndikulimbitsa minofu yonse yomwe mukufunikira kuti mubweretse mphamvu zazikulu pamagawo anu opalasa.
Nthawi yotumiza: Nov-16-2022