A njira chilengedwe kukonza minofu onse - amachitira ndi barbell

Masiku ano, achinyamata salipidwa msonkho kwa masewerawo. Tsopano anyamata ndi masewera a pa kompyuta, "rummage" masiku a intaneti. Kodi bala yopingasa, umene bala? Komabe, si onse amene zoipa. Pali ndithu gulu lalikulu la achinyamata amene mwakhama chinkhoswe mu ojambula. Ndipotu, kukongola kwa thupi - chinthu chofunika kwambiri. Pali gyms ambiri kuti kupereka alendo ndi zinakhazikitsa m'munsi ntchito. Inde, muzimvetsera ndi ofunika ndalama.

Ndipo nanga bwanji ngati palibe nthawi? Kugula positi ndi ntchito nokha. Izi moona zosunthika chipolopolo - kwambiri zothandiza ndiponso zoti tingakwanitse njira kuwonjezera minofu misa ya thupi lanu kunyumba. Ndipotu, chitani ndi barbell ogaŵikana mitundu yosiyanasiyana. M'nkhani ino ndiyesetsa pofotokoza chithumwa zonsezi projectile maphunziro.

Apa pali chimene chinthu chidwi zimachitika: ndi ndodo basi ntchito pafupifupi onse magulu minofu. Iwo amakwaniritsa mawu amenewa ndi masewero olimbitsa thupi, koma mu nkhani iyi muli ofunsidwa kulipira maphunziro. Ambiri thupi ndi barbell ndi sikutanthauza danga kwambiri. Motero, mungathe kukhala chinkhoswe kulikonse: kunyumba, ochitira masewera a, etc. Zina ndi mowa yeniyeniyo zimbale zitsulo za kulemera ena. Akufunabe benchi.

Kuchita Zochita ndi barbell ayenera kukumbukira kuti njira yolondola kudzakuthandizani kukwaniritsa chimene mukufuna. Chiopsezo avulala kwambiri. Pambuyo ntchito ndi chipolopolo, thupilo likuyenda nthawi zonse popanda thandizo kwambiri. Pofuna chitani ndi kokoka, muyenera kuti konzekera. Asanayambe kugwira njira ntchito, kuchita angapo waika zochangamutsa. Kotero inu adzakusa nokha asavulale.

Pafupifupi Zochita ndi barbell maofesi ndi polyarticular. A zina minofu gulu afika katundu pazipita. Mwachitsanzo, kuchita benchi atolankhani chipolopolo kunama, yokhudza mapewa, triceps, chifuwa ndi lonse kumbuyo minofu. amatsimikiza torso ndi. Zikugwira deadlift, ndi wothamanga akugwira ntchito ngati kuli kotheka mmbuyo ndi mkono minofu. Squat ndi barbell ndi imathandiza kuti flexor ndi extensor miyendo wamphamvu. Zochita, pamwamba amaonedwa zikuluzikulu ndi ntchito powerlifters onse odziwa.

Tsopano tiyeni tikambirane za maphunziro odnosustavnyh. Ndiko kuti, pulogalamu chikuphatikizapo Zochita ndi barbell, amene Cholinga chake elaboration a magulu akutiakuti minofu. Popanda woseŵera maphunziro stupor kudikira mu benchi atolankhani kapena deadlift. Choncho adaponya ndodo kuti chibwano umalimbikitsa ankadziwana kutsogolo ndi oimba ng'oma pamodzi. Chiwembu cha ntchito mwachilungamo wophweka. Chotheratu kuchepera, m'pamenenso apeza katundu trapezoid.

Choyamba, muyenera kutenga barbell mu manja anu pa mlingo m'chiuno. Mapazi pang'ono onse kuposa m'lifupi phewa. Kumbuyo ndi yosalala, nthambi ku thupi lonse kumbuyo. Pokoka mpweya wamasiyeyo ndi bala, akuponyera elbows pamene mosamalitsa padera. Pamwamba pa khosi akhale pa mlingo phewa, ndipo manja pamwamba. Mu kutsirizitsa siteji positi sanatchule pang'onopang'ono malo ake apachiyambi. musamagwire ntchito zolemera lolemera, zosagwirizana ndi ntchito ya njira ya. Pankhaniyi, inu kukwaniritsa zotsatira pazipita. Asanayambe womberani kupanga chimodzi njira zochangamutsa ndi zolemera yaing'ono. Kenako, muyenera kuchita waika 3-4 wa 10-12 reps. Izi ngati mukuchita pansi.

Pali Zochita wina chidwi komanso zothandiza - barbell benchi atolankhani ataima (dinani nkhondo). Bodybuilders Choncho kuwonjezera buku la mapewa. Pa ntchito yonseyi kwambiri zinayenda kutsogolo ndi pakati ankadziwana ndi. Komanso, atolankhani ndodo atayima mwangwiro timapitiriza mphamvu zachiwawa a minofu ya torso ndi. Zonse zolimbitsa yokhudza womberani kwambiri bwino zotsatira za othamanga mu weightlifting. Kosavuta kupereka posambira, nthungo ndi pakati kuchira ndi kugwedeza ndodo.

Monga mukuonera, ichi chipolopolo yooneka ngati yosavuta, ndi zina zabwino. Kuphatikizidwa masewera, iwe osati mphamvu ndi kupirira, komanso umabala makhalidwe chosunga, pedantry, ndi kudzipereka.