Zozungulira Arm

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior

Ukuxhumana kwe Zozungulira Arm

Circles Arm ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amayang'ana mapewa, ma biceps, triceps, ndi minofu yakumbuyo, kukulitsa mphamvu zam'mwamba komanso kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa chosafunikira zida zilizonse komanso kuthekera kosintha kukula kwake. Anthu angafune kuchita izi chifukwa zimathandizira kaimidwe, zimathandizira kupirira kwa minofu, ndipo zitha kuphatikizidwa mosavuta muzolimbitsa thupi zilizonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zozungulira Arm

• Yambani pang'onopang'ono kupanga mabwalo ndi manja anu, kuwasunga mowongoka ndi kusunga kutalika kwa mapewa.
• Mayendedwe a mabwalo amatha kukhala kutsogolo kapena kumbuyo, ndipo kukula kwa mabwalo kumasiyana kuchokera kuzing'ono mpaka zazikulu.
• Pitirizani kusunthaku kwa masekondi pafupifupi 30 mpaka miniti, kutengera chitonthozo chanu.
• Pumulani ndikubwereza masewero olimbitsa thupi omwe mukufuna, ndikuwonetsetsa kuti mabwalo azungulira ndi seti iliyonse.

Izinto zokwenza Zozungulira Arm

• Mayendedwe Olamuliridwa: Yambani kuzungulira pang'onopang'ono ndi manja anu, choyamba molunjika kutsogolo kenako chakumbuyo. Chinsinsi ndicho kusunga mayendedwe anu ndikuwongolera. Pewani kulakwitsa kofala kothamanga kwambiri kapena kugwiritsa ntchito mayendedwe ogwedezeka, zomwe zingayambitse kuvulala.
• Gwirani Ntchito Yanu: Pamene manja anu akugwira ntchito, musaiwale kugwirizanitsa pakati panu. Izi zidzakuthandizani kuti mukhalebe olimba komanso momwe mumakhalira panthawi yochita masewera olimbitsa thupi. Cholakwika chofala ndikungoyang'ana pa mikono yokha ndikuyiwala za thupi lonse.
• Sinthani Kukula kwa Mabwalo: Kuti mupindule kwambiri ndi masewera olimbitsa thupi a Circles Arm,

Zozungulira Arm Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zozungulira Arm?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Circles Arm. Ndi njira yabwino yoyambira kulimbikitsa ndi kulimbitsa minofu ya mkono wanu. Zochitazo ndizosavuta ndipo sizifuna zida zilizonse. Nayi chitsogozo choyambira momwe mungachitire: 1. Imani kapena khalani mowongoka. 2. Kwezani manja anu m'mbali mwa kutalika kwa mapewa. 3. Yambani pang'onopang'ono kupanga mabwalo ndi manja anu. Mukhoza kuyamba ndi mabwalo ang'onoang'ono ndikuwapanga kukhala aakulu. 4. Chitani izi kwa masekondi pafupifupi 30, kenaka sinthani mozungulira mabwalo ndikupitilira masekondi ena 30. 5. Pumulani ndi kubwereza. Kumbukirani, ndikofunikira kuti msana wanu ukhale wowongoka komanso mapewa anu pansi pamene mukuchita izi. Ngati mukumva ululu uliwonse, siyani masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zozungulira Arm?

• The Extended Circles Arm ndikusintha komwe mkono umatambasulidwa mokwanira ndipo mabwalo amachitidwa mokulirapo, osayang'ana mapewa okha komanso minofu ya mkono.
• Kusiyanasiyana kwa Weighted Circles Arm kumaphatikizapo zolemera muzochita zolimbitsa thupi, kulimbitsa masewera olimbitsa thupi ndi kulimbikitsa minofu ya mkono ndi mapewa.
• The Reverse Circles Arm ndikusintha komwe mabwalo amanja amachitidwa mobwerera mobwerera kapena molunjika, kumapereka zovuta zamtundu wina ndikuchitapo kanthu kwa minofu.
• Mtundu wa Alternating Circles Arm umaphatikizapo kusinthana pakati pa mawotchi ndi mawotchi, kupereka masewera olimbitsa thupi amphuno ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Zozungulira Arm?

• Ma Tricep Dips: Ma Tricep Dips amathandizira Circles Arm poyang'ana pa mikono ndi kumtunda kwa thupi, makamaka kulimbitsa ma triceps ndi mapewa, omwe amakhalanso nawo pa Circles Arm.
• Push-ups: Push-ups imathandizira Circles Arm pogwiritsa ntchito thupi lonse lapamwamba, kuphatikizapo mikono, mapewa, ndi chifuwa, kupititsa patsogolo mphamvu zonse ndi kupirira zomwe zingathe kupititsa patsogolo ntchito ya Circles Arm.