Akusunsa: zimene minofu ndi katundu? Kodi kuchita Kankhani akuluakulu pa mipiringidzo

Akatswiri amavomereza kuti pa chiyambi cha ntchito yake othamanga kwa akusunsa ndi kukhulupirirana. Mu unyamata wake, kugwira ntchito ndi thupi lake imawunikidwa zoipa, patsogolo anali kuchita ndi dumbbells ndi barbell. Only patapita nthawi yochepa payekhapayekha wothamanga aliyense kamvetsedwe bwanji kufunika kwambiri katswiri wa mpira ndi posambira. Minofu chilichonse mbali ya thupi ife suona, angathe kuchita masewera olimbitsa thupi pa pulogalamu yoyeseza izi.

Kuyambira cha njira kwambiri

makalasi maphunziro thupi kuyambira aphunzitsi ubwana amakakamizidwa kuchita zochangamutsa ndi onse zokambirana kuti aoneka zosafunika kwathunthu munthu wamkulu. Pakutha sukulu mndandanda zokambirana kwambiri yafupika. Khalanibe bala yopingasa, mipiringidzo yomweyi, kukankha akuluakulu, tilimbikire ndi kuthamanga kuti ophunzira ambiri sekondale kuchita popanda kuganizira kwambiri. Ndipo munthu wamkulu musanayambe kuchita masewera olimbitsa thupi monga posambira, chilichonse minofu inu sanachite izo, m'pofunika kulenga zinthu yabwino kwa kukula kwa minofu minofu, kukonzekera thupi nkhawa, amene adzalandira mu masiku oyambirira angapo a maphunziro. Monga ndi masewera olimbitsa aliyense masewerawo ntchito pa mipiringidzo m'goli zinthu zitatu ziti zofunika:

1. Bwino imachitika kulimbitsa thupi. Pofuna kupewa kuwonongeka kwa minofu, ayenera konzekera ndi kutambasula bwino.
2. Yoyenera kukhazikitsa makina. Iwo osati kuteteza thupi, komanso kuthandiza ndi kukulitsa minofu thupi, pochita molondola.
3. Chilimbikitso. Popanda, sipangakhale zotsatira masewerawo. Kuganizira zimapangitsa wothamanga kukhala apamwamba, mofulumira ndi wamphamvu.

Kuyamba

Nthawi zonse muyenera kuyamba ndi Zochita yosavuta osati usavutike, komanso kukhala minofu yaikulu ya torso ndi. Muyenera kuti muganize amene muyenera kuchita kuti masabata awiri kuyamba kuchita posambira. Limene minofu mu malo oyamba m'pofunika kuganizira, choncho ndi pa nyama za olowa phewa, chifukwa n'zosavuta choipa. Muyeneranso kukhala triceps minofu ya chifuwa ndi lamba m'mimba.

1. Pushups. Njira iyi ndi maziko kwa mtundu uliwonse wa masewera, mosasamala kanthu za msinkhu ndi kugonana chinkhoswe. Kuchita Kankhani akuluakulu mukufuna kugona padziko pamimba, kutambasula manja anu pansi pa mlingo chifuwa ndi kutambasuka kwa manja onse kulikankhira kumtunda kwa thupi la dziko lapansi. Kukonza malo a torso pa manja molunjika, limbitsani miyendo yanu ndi kumbuyo, kubwerera ku malo ake apachiyambi.
2. Kukankhira akuluakulu ku mpando. Pakuti starters, mukhoza m'malo ntchito sitepe chopondapo kapena zina wandiweyani chinthu otsika okwera. North kuti kukawerenga, kubweretsa manja kumbuyo mupumule ndi sitepe. Poyamba, elbows pang'ono akunga. Kwathunthu limbitsani manja kuchotsa mafupa a chiuno msinkhu ndi masitepe pansi udindo poyambira.

masitepe loyamba

Limodzi ndi kuphedwa zokambirana yosavuta mukhoza kuyamba kugwira ntchito ndi matabwa - posambira. Limene minofu kuyamba kuchita iwo - mwaganiza, koma ndi bwino kusunga mfundo comprehensiveness. Kuyamba pulogalamu yoyeseza muyenera kuika mpando n'kuliika pa mapazi ake, kutenga poyambira malo. Ngati inu kukankha akuluakulu pa zitsulo, limene minofu ndi katundu waukulu zingadziŵike ndi kusuntha likulu yokoka pa dzanja mwachindunji mu malo oyambirira. Pang'ono pang'ono kupinda dzanja mu chigongono limodzi thupi amapita pansi kuti mpaka mikono unakhota ngodya Kodi sangafikire madigiri 90. Zotsatirazi safuna kupita pansi, chifukwa inu mukhoza kuswa mitsempha ya manja ndi mapewa olowa. Wolembedwa masekondi angapo pa mfundo wotsikitsitsa kuwongola manja, torso mupewe udindo poyambira. Choyamba, pa womberani muyenera khutu ku njira kuphedwa, osati chiwerengero cha kubwereza.

Ndi makwerero zosangalatsa

Amene anakonda monga mwana kukaona playgrounds, adzakumbukira masewera ana zosangalatsa yaitanidwa "makwerero." Iye anasamukira ku gyms onse ndi mayunitsi usilikali, ndipo ngakhale tsopano mutha kuona anthu amene akuyesetsa kupeza ubwenzi wake ndi nkhonya, ndi masewero makwerero pa mowa. Pa siteji koyamba akhoza kuimba yokha, njira imeneyi kukulitsa kuphunzitsidwa bwino akulu ndende ndi chifuniro kupambana. Posambira chiwembu lophweka - kubwerezabwereza woyamba imagwiridwa kamodzi, aliyense akuthamanga wotsatira kwa ndendende limodzi kuposa amene m'mbuyomu. Makwerero angagwiritsidwe ntchito osati kwa matabwa. Pushups kapena mipando ndi zazikulu masewera. Pamene akuchita Masewero chiwembu akusunsa minofu kuti ntchito bwino, chifukwa Zochita ndi mapulani ndi thupi lililonse njira adzakhala kuonetsetsa mphamvu zofunika ndi mlingo michere, amene akutsutsana bwanji kukula ndi mphamvu.

mikono yamphamvu kukopa tcheru

Ndi zodabwitsa kuti pali nthano zimene eni zonse za manja kwakukulu ndi amphamvu kuyang'ana pa kukongola wanu. Ngakhale oyamba, kubwera ku masewero olimbitsa thupi, ndi kukhulupirira kuti amawapopa kukongola zingawonjezere mphamvu ndi kukula kwa dzanja. Ngati inu tcheru, manja zambiri ali omasuka, ndi kukula zimadalira minofu triceps. The mphamvu iye anaponya, ndi unyinji wochuluka tione manja. Pamene akuchita ntchito powerenga - akusunsa - triceps kudyetsedwa mwathunthu katundu. Zida amapereka Kusinthaku kuvomerezedwa manja pamodzi thupi lopanda elbows chilekano uku kutsitsa pansi. Mipiringidzo adzaikidwe pa mlingo phewa. Chitani imatengedwa owopsa kwa malo, ngakhale mwa akatswiri. Yovomereza pa benchi atolankhani kuchita patsogolo pang'ono Taphunzira za thupi, kusuntha katundu kwa triceps pa minofu pectoral.

Pulogalamu ya minofu pectoral

Mayendedwe 'amachitira pectoral posambira "akuphatikizapo osati kokha chitukuko cha manja wamphamvu, komanso kukula kwa minofu pachifuwa, nadzawonjezapo pa kukula kwa pachifuwa. Ndi njira wosavuta. Pa udindo woyamba ndi zofunikira kuwongola kumbuyo kwake ndipo nthawi yomweyo kugwa, mutu wake n'kugwada pansi. Miyendo ndichotse pa mawondo ndi Finyani ngati kuli kotheka kwa torso ndi. Pa kutsitsa thupi pansi bwino kupasuka elbows. Mu masiteji koyamba kwambiri kwambiri si koyenera kupita pansi, izi kuwononga chifuwa Mitsemphayi. Kukhoza kukhazikitsa posambira pa chifuwa mwamsanga kukhala minofu ya torso ndi. Njira ya ntchito yonseyi ndi kuloza pakati yokoka pa minofu pectoral pa thupi. Iwo analetsedwa ukasintha kusintha mbali ya thupi, komanso pachimake pa triceps zolimbitsa thupi ndi minofu pectoral.

Apamwamba, mofulumira, mphamvu

Pamene ntchito ndi kulemera yake ndi kuchita Kankhani akuluakulu pa zitsulo, limene minofu si anapereka kwa katundu mwezi umodzi kapena iwiri, izo siziri zokwanira pa kukula winanso wa chamoyo. Tiyenera kuganizira za ntchito weighting zina. Kuphunzira nsonga kwa othamanga wotchuka, tizifunafuna kuti othamanga ntchito unyolo lolemera. Pamene pectoral akusunsa ndi akuchuluka mu dera la kuweramira mutu amalimbikira amayenda nyumba, kukakamiza ntchito minofu pachifuwa, osati triceps lapansi. Kuwayika weighting pa lamba kapena pa mapazi kumabweretsa mfundo yakuti pakati yokoka Zosintha katundu pa triceps lapansi. Pa maphunziro pa mipiringidzo wothamanga aliyense pogwiritsa ntchito kulemera owonjezera. Nkofunika kukumbukira nthawi zonse kuti kulemera amakhudza mayikidwe a mtembo kuweramira njingayo, ndipo mogwirizana ndi kugwira ntchito minofu yeniyeni.

Wokongola uthenga decorates amuna ndi akazi

Phunzitsani akusunsa akuphatikizapo osati kokha chitukuko cha chifuwa, triceps ndi manja. Pulogalamu yoyeseza mwangwiro ntchito minofu ya lamba m'mimba - atolankhani. Tikaonanso makalasi maphunziro thupi kukumbukira monga mphunzitsi akufuna kusunga malo pa mipiringidzo. Pakuti kukula kwa minofu m'mimba akusunsa chiwembu ndi wosavuta. Kutenga malo kuyambira mu njira ziwiri - kupanga muyezo handstand kapena nyumba zotetezeka, lili pa mkono wonse wakumanja wa. Kulera miyendo kutsogolo ndi mphambu angathe kuchitidwa onse mu maondo wopindidwa, ndi miyendo molunjika, n'kovuta kwambiri kuchita kuti novice wothamanga. Minofu m'mimba ndi amenable kwambiri maphunziro, kotero kuti iwo akhoza kupeta izo tsiku ndi tsiku. M'tsogolo, palibe amene amaletsa kugwiritsa ntchito masikelo kuti miyendo, kusokoneza ntchito yonseyi.

Pakumva chimene chimapanga posambira limene minofu iwo akugwira ntchito kumathandiza kupeza ngodya zabwino osiyana, ndi mmene kuchita kokoka, mungathe kuyamba kuchita. Mmodzi ayenera kukumbukira nthawi zonse njira kuphedwa ndi kusamalira minofu yanu popanda kuwagwiritsa katundu wolemera.