Achikhalire zofunika zokambirana mu masewero olimbitsa atsikana

Ngati mufuna kukhala osati ang'ono ndi othamanga thupi, ndiye njira cholinga inu motsimikizika kuti aone ochitira masewera a. Ndipotu, kudya zakudya zopatsa nthanzi ndi zakudya sikungakuthandizeni mawu minofu ndi khungu, monga adzapanga zolimbitsa wabwino. Pali maganizo olakwika kuti m'ndandanda wa kokoka masewero olimbitsa si ntchito ya akazi ndi kulemera owonjezera. Ichi ndi chifukwa chakuti akazi ambiri amaopa mopambanitsa akulu, koma physiologically mkazi sangakhale choncho chifukwa chosowa testosterone mu thupi. Choncho, kokoka kulemera akuthandizila kudziwononga mawu minofu flabby ndi kumanga mphamvu ndi kupirira.

An akonzedwa munthu wa kokoka masewero olimbitsa kuthandiza atsikana kulenga mphunzitsi oyenerera, koma mukhoza kusankha dongosolo paokha. Isanayambe enieni a makalasi kofunika kudziwa zolinga za maphunziro ndi kuti aone mkhalidwe wa mawonekedwe a thupi. Pali mitundu yambiri ya mapulogalamu umalimbana kuwonda, kuwonjezeka minofu misa, kuwonjezeka ambiri olimba, kuyanika ndi kujambula mpumulo. Nkofunika kukumbukira kuti aliyense zolimbitsa thupi kwa akazi ayenera nthawi zonse monga: zochangamutsa, mbali yaikulu ya zokambirana ndipo anatambasula Zochita. Komanso ayenera kulabadira malamulo a maphunziro pa simulators, makamaka kusankha kulemera opaleshoni. Apa, chirichonse chiri payekha. Pakuti aliyense pulogalamu yoyeseza ayenera kusankha kulemera chimene mudzatha kukhala osachepera 10 koma osapitirira 25 kubwereza. Mukatero simungapeze chifukwa kapena, kapena kuvulaza minofu mavuto.

Pali akonzedwa zofunika zokambirana mu masewero olimbitsa kwa atsikana omwe angoyamba maphunziro ndi ayenera kukhala okonzeka nkhawa yaikulu kwambiri. pulogalamu lakonzedwa kuti kumapangitsanso kamvekedwe ka minofu thupi lonse. Aliyense zolimbitsa ayenera kuchita "njira yonse", koma osati oposa 20 kubwereza, kotero kulemera kusintha payekha. Wokwanira njira 3-4. Inde lakonzedwa kwa miyezi 2-4.

• mwendo amayikanikiza pa pulogalamu yoyeseza wapadera ndi kukweza nsanja;
• mwendo flexion mu pulogalamu yoyeseza ya;
• yamba mapazi awo pambali (kuonjezera mmene ayenera ntchito ndi weighting a);
• kukhala akuluakulu mu lonse mwendo chikombole cha dumbbells (kuganiza);
• kuuka molunjika supine mapazi (kuphunzira atolankhani m'munsi);
• kupotoza atagona pa benchi (phunziro chapamwamba atolankhani);
• Ndodo yopingasa ndi ofukula midadada kuti bere;
• broaching ndodo ataima;
• hyperextension.

Pambuyo muyenera kusokoneza dongosolo ndi kutenga magulu minofu. Kuti tichite zimenezi, pali masiku atatu ya kokoka masewero olimbitsa kwa atsikana, limene lakonzedwa kuti kuwonda mwamsanga ndipo amasonyeza taphunzira chitukuko cha madera osiyana a thupi. Worth kuonera ndi 3, ndi ngati pali ufulu nthawi, 4 pa sabata, akakwera maphunziro ndi mpumulo masiku kuchira.

tsiku loyamba

• squat ndi barbell mu pulogalamu yoyeseza Smith;
• deadlift dumbbells kapena barbells (kwenikweni kuchita ndi miyendo molunjika);
• Ndodo lonse (kapena pafupifupi) nsinga chapamwamba wagawo ndi bere;
• mapini mwendo pa pulogalamu yoyeseza ndi;
• kukokera dumbbell wina ndi lamba mpumulo pa benchi;
• benchi atolankhani barbell kapena dumbbells atagona pa chifuwa chake;
• kuswana dzanja mwachindunji mu dzanja ndi dumbbells mu otsetsereka a.

Tsiku lachiwiri

• benchi atolankhani;
• Ndodo lonse (kapena pafupifupi) nsinga chapamwamba wagawo ndi bere;
• benchi dumbbells awiri mphambu (atagona pa benchi);
• kukokera dumbbell wina ndi lamba mpumulo pa benchi;
• Ndodo yopapatiza nsinga chipika cham'mwamba bere;
• mudziwe dzanja ndi dumbbells kapena pa pulogalamu yoyeseza ndi (gulugufe);
• pullover;
• samatha kuti lamba wa chipika m'munsi.

Tsiku lachitatu

• Kutsutsa banga (zoyenda) ndi dumbbell ndi;
• dumbbells deadlift kapena barbells (kwenikweni kuchita ndi miyendo molunjika);
• yamba mapazi awo pambali (kuonjezera mmene ayenera ntchito ndi weighting a);
• kukhala akuluakulu mu lonse mwendo chikombole cha dumbbells (kuganiza);
• benchi dumbbells awiri mphambu (atakhala pa benchi);
• dumbbell awiri kuswana mbali atagona pa benchi;
• kukankhira akuluakulu ku benchi n'zosiyana nsinga;
• Ndodo m'munsi chipika triceps.

Popeza akonzedwa aliyense zokambirana kwa chipinda, musaiwale za kulimbitsa thupi ndi. Pakuti Kutentha zitikwanira Mphindi 10 matayala, sonyezani njinga kapena chingwe. Mwamsanga pamene mukumva thukuta pang'ono, mukhoza chitani mbali yaikulu. Pambuyo kulimbitsa thupi, musati kunyalanyaza anatambasula, izi iodzafewa minofu zilonda tsiku lotsatira.