nkhani

Magolovesi:
Kumayambiriro kwa masewera olimbitsa thupi, timagwiritsa ntchito magolovesi olimbitsa thupi ngati chida chotetezera, chifukwa kumayambiriro kwa maphunziro, manja athu sangathe kulimbana ndi mikangano yambiri, ndipo nthawi zambiri amataya ngakhale kutuluka magazi.Kwa amayi ena, magolovesi olimbitsa thupi amathanso kuteteza manja awo okongola ndikuchepetsa kuvala pamanja."Koma itatha nthawi yoyambira, vulani magolovesi ndikumva mphamvu ya barbell.Izi sizimangopangitsa manja anu kukhala olimba, komanso zimathandizira kuti mugwire mwamphamvu ”.

Booster lamba:
Chipangizo chodzitetezera chamtunduwu nthawi zambiri chimamangiriridwa padzanja kumapeto kwina ndikumangirira pazitsulo mbali inayo.Itha kukuthandizani kuti mugwire mwamphamvu, kukuthandizani kugwiritsa ntchito mabelu olemera kwambiri pophunzitsira mayendedwe monga kukoka molimba ndi kupalasa.Malingaliro athu sikuti agwiritse ntchito lamba wolimbitsa thupi panthawi yophunzitsira.Ngati mumagwiritsa ntchito lamba wowonjezera nthawi zambiri, sizidzangokhudza mphamvu yanu yogwira, komanso zimapanganso kudalira komanso kuchepetsa mphamvu yanu yogwira.
Squat Cushion:
Kumayambiriro kwa squat yanu, ngati mumagwiritsa ntchito squat yapamwamba, khushoni ikhoza kuchepetsa kukhumudwa komwe kumachitika chifukwa cha kulemera kwa barbell.Ikani khushoni kumbuyo kwa trapezius minofu ya khosi lanu, ndipo sipadzakhala kupanikizika kwambiri pambuyo poti barbell ikanikizidwa.Mofananamo, monga magolovesi olimbitsa thupi, tikhoza kuwagwiritsa ntchito kumayambiriro, ndikusintha pang'onopang'ono pambuyo pake, zomwe zimatithandiza kuwongolera thupi lathu.
Dzanja/Elbow Guards:
Zinthu ziwirizi zimatha kuteteza ziwalo ziwiri za mkono wanu - ziwongola dzanja ndi zigongono - m'mayendedwe ambiri akumtunda, makamaka m'mabenchi osindikizira.Tikhoza kupunduka tikakankhira zolemetsa zina zomwe zimakhala zovuta kuwongolera, ndipo zoteteza ziwirizi zimatha kuteteza mafupa athu ndikupewa kuvulala kosayenera.

Lamba:
Chipangizo chotetezachi ndicho choyenera kwambiri kuti tigwiritse ntchito.Chiuno ndi gawo lovuta kwambiri kuti anthu avulale panthawi yolimbitsa thupi.Mukawerama kuti mugwire chotchinga kapena dumbbell, mukamachita squat molimba kapena kukankha mobwerezabwereza, m'chiuno mwanu mumakhala mwamphamvu kwambiri.Kuvala lamba kumatha kuteteza m'chiuno mwanu, kupereka chitetezo champhamvu kwambiri cha thupi lathu, kaya ndi lamba wamba wofewa kwambiri, kapena kunyamula zitsulo Lamba wolimba wokweza mphamvu.Lamba lirilonse liri ndi mphamvu zosiyana zothandizira.Mutha kusankha lamba yemwe amakuyenererani malinga ndi pulogalamu yanu yophunzitsira komanso kulimba.
bondo:
Mawu akuti "bondo" akhoza kugawidwa m'magulu ambiri.Nthawi zambiri, timagwiritsa ntchito mawondo amasewera mu basketball, koma sizoyenera pazochita zathu zolimbitsa thupi.Pokhala olimba, tifunika kuteteza mawondo athu mwa kugwada mozama.Mu squatting, nthawi zambiri timasankha mitundu iwiri ya mawondo a mawondo, imodzi ndi yophimba mawondo, yomwe imatha kuphimba mawondo anu ngati malaya, kukupatsani chithandizo ndi kutentha kwa kutentha;Chinacho ndi chomangira mawondo, chomwe ndi lalitali, lathyathyathya.Tiyenera kukulunga molimba momwe tingathere kuzungulira bondo lanu.Kumanga mawondo kumakupatsani chithandizo chokulirapo poyerekeza ndi kuphimba mawondo.Mu ma squats olemera, titha kugwiritsa ntchito kumanga mawondo pophunzitsa.