Zingwe Zomenyana

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Runi
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Ukuxhumana kwe Zingwe Zomenyana

Battling Ropes ndi masewera olimbitsa thupi amphamvu kwambiri omwe amapereka maubwino ambiri kuphatikiza kulimbitsa thupi, kupirira, komanso kulimbitsa thupi kwamtima. Zochita izi ndizabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, kufunafuna masewera olimbitsa thupi ovuta komanso amphamvu. Anthu angasankhe Kulimbana ndi Zingwe chifukwa kumapereka njira yosangalatsa komanso yapadera yowotcha zopatsa mphamvu, kumanga minofu, komanso kupititsa patsogolo magwiridwe antchito amthupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zingwe Zomenyana

• Yambani masewerawa pokweza mkono umodzi kupita paphewa ndikutsitsa mwachangu, kulola chingwe kugunda pansi.
• Pamene mukutsitsa mkono wanu woyamba, kwezani mkono wanu wina mpaka paphewa, ndikupanga kusuntha kwa mafunde ndi chingwe.
• Pitirizani kusinthana manja anu mmwamba ndi pansi mofulumira kwambiri, kusunga kayendedwe ka mafunde mu chingwe.
• Sungani pachimake chanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi, ndipo yesetsani kupitiriza kwa nthawi yoikika, monga masekondi 30 mpaka miniti.

Izinto zokwenza Zingwe Zomenyana

• **Gwiritsani Ntchito Paphata Panu **: Kulimbana ndi zingwe sikungolimbitsa thupi chabe. Phatikizani pachimake chanu panthawi yonse yolimbitsa thupi kuti mukhazikike thupi lanu ndikuwonjezera mphamvu yolimbitsa thupi. Mukangogwiritsa ntchito manja anu, mudzatopa msanga ndipo simupindula mokwanira.
• **Pitilizani Kuyenda Mwanyimbo**: Kuti mupindule kwambiri ndi zingwe zomenyanirana, sungani kusuntha kofanana ndi mafunde. Izi zitha kutenga kuyeserera, koma ndizothandiza komanso zosatopetsa kuposa kusuntha kwapang'onopang'ono. Mafunde amayenera kuyenda mpaka ku nangula.
• **Pewani

Zingwe Zomenyana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zingwe Zomenyana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Battling Ropes. Komabe, ndikofunikira kuti muyambe ndi zingwe zopepuka komanso zazifupi kuti muzolowere mayendedwe ndi mphamvu. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa kukutsogolerani poyamba. Nthawi zonse kumbukirani kutenthetsa musanayambe ndi kuziziritsa mukamaliza masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zingwe Zomenyana?

• Mafunde Osinthasintha: Pakusinthasintha uku, mumasuntha mkono umodzi mmwamba pamene winawo akutsika, ndikupanga mafunde osinthasintha mu zingwe.
• Ma Slam Amphamvu: Pachifukwa ichi, mumakweza zingwe zonse pamwamba pake ndikuzigwetsa pansi ndi mphamvu zambiri momwe mungathere, ndikugwirizanitsa thupi lanu lonse.
• Mafunde Ambali ndi Mbali: Apa, mumasuntha zingwe kuchokera mbali kupita mbali mwa njira yotsatizana, ndikutsutsa minofu yanu yapakati ndi ya oblique.
• Zingwe Zozungulira: Kusinthaku kumaphatikizapo kusuntha zingwe zonse mozungulira, mwina mbali imodzi kapena mosiyana, kuti mugwire ntchito zosiyanasiyana zamagulu.

Izinto zokufunda ezishisa ezivumelekile Zingwe Zomenyana?

• Ma Burpees ndi othandiza kwambiri ku Battling Ropes chifukwa amapereka masewera olimbitsa thupi kwambiri, thupi lonse lomwe limapangitsa kuti mtima ukhale wopirira, mofanana ndi zofuna za aerobic za maphunziro a chingwe.
• Ma Deadlifts amaphatikizana ndi Zingwe Zolimbana nazo pamene onse amayang'ana mphamvu zogwira ntchito, makamaka kumbuyo ndi minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi yolimbitsa thupi.