Zomwe zimatchedwa kuphunzitsidwa kunyumba pano kwenikweni zimatanthawuza maphunziro opanda zida zophunzitsira, ndipo ambiri a iwo akuphunzitsidwa kunyumba ndi manja awo. Ngati nthawi zambiri mukufuna kupita kukayenda, mutha kubweretsanso malamba angapo zotanuka, panthawiyi, ntchito ya lamba zotanuka zidzakumbidwa mokwanira, monga barbell, zitha kugwiritsidwa ntchito ngati squat, kukoka mwamphamvu, kusindikiza benchi. , kupalasa m'mbuyo... Kuchuluka kosawerengeka kwa zotheka.

Ngakhale pali masauzande a ntchito ndi mmene, akamanena za zingwe zotanuka mu malingaliro maphunziro, apa, Bailing sangathe kuchita zotanuka zingwe kuphunzitsa mmodzimmodzi, koma zidzakhazikitsidwa pa dongosolo lonse maphunziro onse, kupereka akafuna kuganiza, Kuphunzitsa anthu nsomba ndi bwino kuposa kuphunzitsa anthu usodzi.

Zogwiritsidwa ntchito kunyumba, zingwe zotanuka zokhala ndi zogwirira zimalimbikitsidwa, koma ziyeneranso kusankhidwa molingana ndi zomwe zikuchitika. Ngati mukuwona kuti kulemera kwa wina sikuli kokwanira, gulani zina zingapo, mutha kusintha kulemera kwake ngati dumbbell barbell.

Pansipa timagawana gulu la zotanuka gulu maphunziro kayendedwe, gulu lililonse 8-12 nthawi, 3-5 amaika nthawi iliyonse, kwa anthu ndi zosowa mawonekedwe, ntchito yaing'ono kukana zotanuka gulu, 12-20 pa kayendedwe, 3-5 amaika aliyense. nthawi, ndithudi, kumbukirani kutambasula chandamale minofu pambuyo maphunziro kuwathandiza achire.

Chochita choyamba: Kuyimirira ndi mkono wowongoka kukokera pansi gulu lotanuka Konzani gulu la zotanuka pamalo apamwamba, imani kutsogolo kwa gulu lotanuka, sinthani mtunda wa thupi, tambasulani msana wanu, limbitsa pakati panu, tambasulani manja anu mmwamba, pindani mmwamba. zigongono pang'ono, ndipo gwirani mbali zonse za gulu lotanuka mokulirapo pang'ono kuposa mapewa anu kuti thupi lanu likhale lokhazikika, sungani msana wanu mowongoka, manja anu akhale mowongoka, gwiritsani ntchito msana wanu kukankhira manja anu ku miyendo yanu ndikukokera vertex pang'ono kuti muyime. gwirani minofu yam'mbuyo. Kenaka pang'onopang'ono mutembenuzire njirayo, kuti minofu yam'mbuyo ikhale yowonjezereka

Chochita 2: Kuyimilira zotanuka kankhira pachifuwa Imani ndi miyendo motalikirana pang'ono, chiuno chowongoka, pakati, tambasulani bande yotanuka kuzungulira kumbuyo, gwirani mbali zonse za zotanuka ndi manja anu, pindani manja anu mbali zonse za thupi lanu. sungani thupi lanu lokhazikika, sungani msana wanu mowongoka, kanikizani manja anu pachifuwa chanu ndi mphamvu ya chifuwa chanu pamwamba pa zochitikazo, imani pang'ono, gwirani minofu ya pachifuwa chanu, ndiyeno yendetsani liwiro kuti mutembenuze pang'onopang'ono njirayo.

Chochita Chachitatu: Kugwada ndi lamba wotanuka wokhazikika pamalo otsika, sinthani momwe thupi lanu lilili, miyendo motalikirana pang'ono, chiuno ndi kumbuyo mowongoka, kumangirira pakati, manja akugwira nsonga zonse za lamba zotanuka kuti msana ukhale wowongoka, m'chiuno mmbuyo kuti mutsike mpaka pansi. nsonga ya kusuntha, mikono yolunjika kutsogolo, chigongono chopindika pang'ono kuti chikhale chokhazikika, mphamvu yakumbuyo yoyendetsa manja kuti ipindike pachigongono kuti ikoke vertex kulowera pamimba, kuyimitsa pang'ono, kugwirizanitsa minofu yakumbuyo, Kenako sinthani pang'onopang'ono. malangizo, kotero kuti kumbuyo minofu mokwanira anawonjezera

Zochita 4: Makapu atsamira, mikono yowongoka pansi pa thupi kuti ichirikize thupi, zigongono zimapindika pang'ono, msana wowongoka, miyendo palimodzi ndikuwongoka kuti msana ukhale wowongoka, thupi molunjika, pindani pang'onopang'ono chigongono kuti chikhale chachikulu. mkono ndi torso pa 45 digiri Ngodya ku chifuwa pafupifupi kukhudza pansi pambuyo mkono wowongoka kuti abwezeretse tcheru ku kayendedwe lonse kusunga msana molunjika. Samalani kuti musatambasule manja anu kwathunthu mukadzuka

Chochita Chachisanu: Kuyimirira ndi miyendo yotalikirana pang'ono, mapazi akupindika pang'ono, mapazi atayima pakati pa lamba wotanuka, manja akugwira mbali zonse za lamba wotanuka kuti msana ukhale wowongoka, pindani m'chiuno kutsogolo, mikono yolunjika pansi kuti thupi likhale lokhazikika. , kumbuyo mphamvu kuyendetsa manja kupindika chigongono, kuti mikono pafupi ndi thupi kukokera mmbuyo pamwamba pa zochita pang`ono kusiya, kugwirizana kumbuyo minofu, ndiyeno mwachangu kulamulira liwiro pang`onopang`ono kubwezeretsa. Perekani minofu yanu yam'mbuyo mokwanira

Zochita chisanu ndi chimodzi: Kaimidwe koyimirira ndi gulu lotanuka la dzanja limodzi lomanga pachifuwa Konzani zotanuka kumbali ya thupi, imirirani ndi gulu lotanuka lomwe lili m'mbali mwake, sinthani momwe thupi limakhalira, gwirani mbali imodzi ya zotanuka m'dzanja lamkati. ndi kulikulitsa kumbali, pindani chigongono pang'ono kuti thupi likhale lokhazikika, sungani mkono wowongoka, ndikukankhira chifuwa mkati ndi kutsogolo kukoka nsonga ya zochitikazo, kuyimitsa pang'ono, kugwirizanitsa minofu ya pachifuwa, ndiyeno kuwongolera liwiro. kuchira pang'onopang'ono, kuti minofu ya pachifuwa ikhale yowonjezereka

Kutenthetsa kuti mutsegule gulu la minofu yomwe mukufuna musanayambe maphunziro, onetsetsani kuti kayendetsedwe ka kayendetsedwe kake kakuyenda bwino, ndikumva kugwedezeka ndi kufalikira kwa minofu yomwe mukufuna panthawi iliyonse. Kwa iwo omwe akufunika kupanga minofu, gwiritsani ntchito gulu lolimba la zotanuka.