Mazano Anoshanda Ekusimudza Huremu eKukwirisa Yako Mhedzisiro Yekuita Basa

Weightlifting inzira yakanaka yekuvaka simba, kuwedzera tsandanyama, uye kugadzirisa hutano hwese uye kusimba.Heano mamwe matipi ekukubatsira kuti uwane zvakanyanya kubva mukusimudza uremu Workout yako:

1.Warm up: Gara uchidziya usati wasimudza masimbi kuti ugadzirire tsandanyama dzako uye kuderedza njodzi yekukuvara.A 5-10 maminetsi emwoyo yekudziya-up uye mamwe masimba ekutambanudza maekisesaizi anogona kubatsira kukwidza moyo wako uye kusunungura tsandanyama dzako.

2.Tanga nezviyero zvakareruka: Paunotanga kutanga, zvakakosha kutanga nemagetsi akareruka uye kuisa pfungwa pane fomu yakakodzera.Sezvaunowedzera kusimba, unogona kuwedzera zvishoma nezvishoma uremu kuti uenderere mberi uchidenha tsandanyama dzako.

3.Kutarisa pafomu: Yakanaka fomu inokosha pakugadzirisa uremu.Ita shuwa kuti uri kushandisa nzira chaiyo yechiitwa chega chega uye kuti mafambiro ako akatsetseka uye anodzorwa.Izvi zvichakubatsira kunanga mhasuru dzakakodzera uye kuderedza njodzi yekukuvara.

4.Vary maekisesaizi ako: Kuti udzivise kurova bani uye kuchengetedza maekisesaizi ako achinakidza, zvakakosha kusiyanisa maekisesaizi aunoita.Edza maekisesaizi akasiyana anonangana nemapoka emhasuru akasiyana uye anosanganisira mhando dzakasiyana dzekusimudza uremu, senge maekisesaizi emukomboni uye maekisesaizi ekuzviparadzanisa nevamwe.

5.Zororo pakati pezvigadziro: Kuzorora pakati pezvigadziro zvakakosha sezvakangoita weightlifting pachayo.Inopa mhasuru dzako nguva yekupora uye inokugadzirira iwe seti inotevera.Chinangwa che 1-2 maminetsi ekuzorora pakati peseti.

6.Teerera muviri wako: Teerera muviri wako uye teerera kune zvauri kukuudza.Kana iwe uchinzwa kurwadziwa kana kusagadzikana, mira kurovedza muviri uye zorora.Zvakare, kana uri kunzwa kuneta kana kuneta, ingave nguva yekupedza basa rako uye kudzoka rimwe zuva.

7.Stay hydrated: Hydration ndiyo inokosha yekusimudza uremu, kunyanya kana iwe uchisimudza zvinorema.Ita shuwa kuti uri kunwa mvura yakawanda pamberi, panguva, uye mushure mekurovedza muviri kwako kuti ugare uine hydrated uye uite nepaunogona napo.

Nekutevera aya matipi ekusimudza uremu, unogona kuwana zvakanyanya kubva mukushanda kwako uye kuzadzisa zvinangwa zvako zvekusimba.Yeuka kufambira mberi zvishoma nezvishoma, teerera muviri wako, uye ramba wakatarisa pane fomu yakakodzera.Kusimudza kufara!