Kodi mwamsanga kuphunzira momwe lumikizanani

Pafupifupi aliyense wamphamvu munthu angathe kuchotsa kulemera kwa manja a thupi lake.

Aliyense novice chidwi mmene sachedwa kuphunzira mmene andipeze. Funso ndi yosavuta, koma thupi leni kapena thupi kwakukulukulu zimadalira zimene za ophunzira aliyense.

Pali nkhani zinayi kuti ayenera kuthetsedwa kwa aliyense amene akufuna kuphunzira mmene andipeze:

1. Psychological kukonzekera

Choyamba, tiyenera kukhulupirira kuti mungachite kuti ndi ufulu kuchita pafupifupi onse achinyamata ndi amuna. Ndinu palibe oipa mwina bwino, koma osati koma kufufuzidwa yekha.

Ngati mukukhulupirirabe pa zomwe inu ndi zambiri mphamvu kuyambira kubadwa. Chinthu chokha chimene inu mulibe ndi zinachitikira ndi zida thupi.

Khulupirirani kuti mudzakhala bwino pambuyo kukonzekera si yovuta kwambiri ndi maphunziro.

2. General thupi maphunziro

Asanayambe zolimbitsa zilizonse zofuna yaikulu yakuthupi yaikulu zofunika kuchita zina Zochita yosavuta konzekera ndi kutambasula minofu.

Izi adzalola kuti adziteteze ku kuvulala (sprains, tizilombo ta, omangana).

Ofunda chiyambi kuchokera pamwamba mpaka pansi, ie, kuchokera kumutu mpaka kumapazi. Chotero kulimbitsa thupi ndi Mungathe kubwereza akonzedwa iliyonse ya Zochita za m'mawa thupi, inu mukudziwa.

Tengani kulimbitsa thupi lanu kwa 10 - 15 Mphindi.

Mkhalidwe kulimbitsa thupi facilitates Zochita ndi masewera olimbitsa thupi. Ndi chisanadze kulimbitsa thupi mosavuta kuphunzira mmene kukhala omangika bwino.

3. Kukonzekera manja

Ndi msanga kuganizira mmene mwamsanga kuphunzira kugwira, ngati manja ofooka.

Kuchepetsa mphamvu burashi kungakhale njira yosavuta, pa crossbar lapansi. Tiyenera kukangamira momasuka pa bala popanda kugwira pansi kutsalima ndi akugwedeza. Ngati simungathe kusunga atapachikidwa masekondi 30, ndiye inu mukhoza bwinobwino kuyamba akamachita maphunziro kumanga.

Ngati maburashi ndi ofooka, m'pofunika kuti awalimbikitse. The chida ambiri kumodzi ndi yabwino, ndi carpal expander. Kuti amuchotse chophweka mphira expander , ndipo izi zidzakhala zokwanira kulimbikitsa minofu ya dzanja.

A masiku angapo maphunziro zingalimbitse manja zochulukitsira zokwanira kuyamba akamachita maphunziro kwa kumanga.

Inu angaletse nthawi ya wachiwiri Vis pa crossbar ndi kuonetsetsa mphamvu ya manja.

Mphamvu ya manja - ichi ndi chinsinsi cha mmene sachedwa kuphunzira mmene andipeze.

4. Yoyenera kupuma

Tiyenera kuphunzira kupuma bwino. Izi ntchito osati kwa ntchito za Chikoka akuluakulu, komatunso kwa onse amasonyeza mphamvu.

ulamuliro ndi losavuta: pa kudzoza kusintha kubwerera ku malo kuyambira pamene inu kutulutsa kupanga magulu mwachindunji kuti amafuna minofu kukungika.

Yoyenera kupuma - ichi ndi chinsinsi cha mmene kuphunzira kuti andipeze.

Ngati zinthu zonse kuyambirira, mukhoza kuyamba kuphunzitsa.

Pakuti Poyamba, mukhoza kuyamba ndi Visa, imene kanjedza manja adzatumizidwa kwa iye. Mukamaphunzira zambiri, manja ayenera kukuza manja anu kwa inu. Maburashi imakonzedwa pa wopingasa pa m'lifupi phewa.

Musati muyesere mu maphunziro oyamba kuthamanga kumangika zonse. Pang'ono othandiza. Chinthu chachikulu kuti kuphunzira kusankha chiyambi cha ndondomeko kumangika. zina adzafika ndi mchitidwe.

Chitani:

1. Muziona atapachikidwa pa crossbar lapansi. Kupuma.

2. Pamene inu kutulutsa, kupanga lakuthwa kugwedezeka chifuwa, iwo adzalola thupi kukhotetsa pang'ono m'dera la Pleven lamba. Zimenezi, adzalenga waung'ono, koma zimene ndi zofunika wokwanira ngodya pa chigongono ndi paphewa, umene kuyamba chidule minofu kuyamba kukoka. Popanda koyamba yojambula chifuwa mpaka kudzakhala kovuta kuyamba chidule cha nyama chigongono ndi paphewa.

3. Inspiratory kuchepetsa thupi malo ake apachiyambi. Bwerezani kukambiranako atasinthana maudindowo.

Patapita maphunziro dazeni ochepa akhoza kuphunzira chitsata mwini wekha komanso kuphunzitsa ena zinsinsi za momwe sachedwa kuphunzira mmene andipeze. Daily workouts 2-3 pa tsiku kwa sabata chingandithandize n'kutilanga kudzikonda kumangika.