Dzanja kokoka, zotsatira za sanaonerere mu mwezi!

Kaya ena amati, pamene chilimwe akubwera ndi msewu amakhala otentha, inu ndibwino kuti tikhale okonzeka kusonyeza dziko matupi awo. Pofika m'chilimwe ayenera mpweya, wokongola namuyesa kuyang'ana aliyense pozungulira inu ndi amasirira. Komabe, ngati kumtunda kwa thupi lanu sichitsata njira wokongola kwambiri, muyenera musadandaule, monga chifuwa chanu, kumbuyo, mapewa, kukongola ndi triceps mwamsanga anayamba kuyankha katundu, uli pansi. Choncho, ngati inu bwinobwino mpaka choncho, ngati simungathe kuwasandutsa phiri minofu, koma osachepera thupi lawo chapamwamba wokongola maonekedwe. Mfundo yofunika kuti ngati mukufuna kupeza mu mawonekedwe mu nthawi yochepa, kenako muyenera kudziwa kuti ndi zoposa zotheka, koma osati pamene mukuchita kulemera kakang'ono kapena samapereka tcheru kuti kuphedwa zolondola zokambirana kapena woyenera kusankha awo. Osati aliyense akudziwa zoyenera kuchita kuti tikwaniritse zotsatira wangwiro, muyenera mutidziwe bwino malangizo kuchokera thupi akatswiri, zomwe zingathandize inu mwamsanga kukwaniritsa kusintha kosangalatsa. Choyamba, muyenera kuganizira Zochita zovuta kuti zikhudze magulu minofu angapo pa nthawi yomweyo, wakupatsani mwamsanga kuyamba kupulumutsa zotsatira. Chachiwiri, muyenera kusankha angapo Zochita ofotokoza minofu yeniyeni, zimene anthu ambiri kuiwala kuti maphunziro anu ndi moyenera, chitukuko anu anali odzadza. Koma wachitatu, kwezani kulemera amakupangani inu pano. Ndi nthawi kunena tiwonana kwa ting'onoting'ono pinki gantelkami kamodzi kwa nthawi zonse.

pushups

Kuti zikhudze chifuwa, mapewa triceps ndi atolankhani, popanda kugwiritsa ntchito zipangizo zoonjezera, muyenera ndithudi kuchita pushup zofunika. Ndi bwino kuchita njira zitatu kapena zinayi, uliwonse ali ambiri Kankhani akuluakulu monga kukhoza kupirira thupi lanu ndi wina kubwerezabwereza zizichitidwa pang'onopang'ono, osati mwachangu. Yesani kuchepetsa thupi lako pansi ndi ngongole awiri kapena atatu, ndi kupita ku malo kuyambira ndi ngongole imodzi kapena ziwiri, motero. Ngati mutsatira malangizo awa, njira imodzi khumi Kankhani akuluakulu ndidzalandira inu za 30 masekondi. Panthawi imeneyi, mungathe bwino ntchito minofu ya manja ndi ziwalo zina. Kumbukirani kuti muyenera kuwunika kwambiri mmene mukuchitira kuchita izi. manja anu ayenera kukhala mwachindunji pansi mapewa anu, koma spaced pang'ono onse kuposa phewa-m'lifupi padera. Thupi lanu inayenera kukhala mzere wolunjika, atolankhani anu ayenera kukhala pano, ndipo inu simungakhoze lachiwiri ulamuliro amasiya kayendedwe.

Chitani ndi dumbbells obliquely

Paliponse pali mtsutso pa zimene amachitira ndi dumbbells ndi barbells bwino: iwo pa ngodya, kapena amene anapangidwa lathyathyathya malo yopingasa. Komabe, izo zimapangitsa neza kukangana chifukwa njira onse ogwira, ndipo aliyense wa iwo ali ndi cholinga chake, koma nthawi zonsezi mudzatha ntchito bwino pa chifuwa minofu, mapewa ndi triceps. Koma ngati inu mukufuna kupeza zotsatira msanga, ndi bwino kusankha oblique kokoka, ngati iwo ali kukhomerezeka kutsogolo deltoid minofu, pamene kuchepetsa nkhawa pa mafupa a m'mapewa, zimene zimachizidwa kapena kuvulazidwa. Chabwino, ngati inu kusankha dumbbell m'malo barbell, mukhoza imodzi ntchito imodzi pa amachepetsa onse a thupi, kukonza vutoli mwayi mu chitukuko minofu. Pofuna kukwaniritsa wamkulu kupambana, benchi pa makona a madigiri 15 mpaka 30, sankhani kulemera kuti momasuka kulamulira kwa kubwereza osachepera asanu ndi atatu, ndiye kupanga njira zitatu kapena zinayi mosathamanga pang'onopang'ono.

kukokera

Kodi kukankha akuluakulu kuti kutsogolo kwa thupi lanu, kodi kukokera akuluakulu kwa kumbuyo. Zikukhudzira akatumba onse fungulo la nsana wanu, mapewa anu, kukongola ndi minofu m'mimba. Ngakhale ngati simungathe kuchita limodzi Chikoka akuluakulu poyamba, mukhoza kuyamba ndi zosankha chosavuta monga Chikoka akuluakulu pa rung otsika, kukoka kuchokera kwa kulumpha ndi zina, kuyambira Zochita izi Cholinga chake ndi minofu yemweyo kuti amakulolani awalimbikitse ndi kukonzekera weniweni chikoka akuluakulu.

kukweza dumbbells

Ngati thupi lanu sanabadwe kukhala angwiro pambuyo onse Chikoka akuluakulu ndipo kanikizirani akuluakulu, ndiye kukweza dumbbells kungakuthandizeni bwanji kutambasula ambiri magulu minofu. Komanso, ntchito yonseyi ndi njira yabwino kukhala kumbuyo minofu yanu. Komabe, mu nkhani iyi, chinsinsi ndi kuchita Zochita molondola, monga amachitira anthu ambiri n'kulakwa.

Kukweza dumbbells mu malo atakhala

Njira iyi ndi abwino kwa ntchito pa madera onse a minofu deltoid. Kukhala pa benchi kapena mpando, kutenga aliyense dumbbell dzanja. Kwezani ndi maondo mikono yanu kuti manja anu akukumana patsogolo. Pokoka mpweya ndi kutulutsa pamodzi kwezani manja anu pamwamba pa mutu wanu, kuwongola wa chigongono. Yochulukirapo pa mlingo wapamwamba, kuwerenga atatu ndi kubwerera mikono udindo poyambira.

Kulera thunthu pafupi benchi

Pofuna ntchito pa triceps wanu, mapewa ndi atolankhani thupi yokhudza yekha thupi lanu kulemera abwino. Ngakhale Margolis Wheel ali osavomerezeka chifukwa anthu zilonda dzanja, popeza chifukwa cha katundu kwambiri.

Zochita ndi dumbbells pa kukongola

Ngati mukufunadi kusonyeza minofu yanu yonse, muyenera ndithudi zina Zochita za kukongola mu mndandanda wanu maphunziro. Ndipo ndi bwino chiliri dumbbells zofunika zitsulo, amene zidzaphatikizapo kukongola anu pa mlingo pazipita.

Kuswana manja ndi dumbbells

Kumbuyo mutu minofu deltoid - ndi dera limene anthu ambiri kuiwala, kotero muyenera kuwonjezera mndandanda wanu zolimbitsa thupi lina, umalimbana zolimbikitsa. Komabe, kumbukirani kuti malo nthawi zambiri ofooka kuposa ena, kotero muyenera kugwiritsa ntchito dumbbells mbandakucha. Khalani skier mu aima ndi kuyamba kuswana manja ndi dumbbells kwa malire kenako kuwanyeketsa pamodzi.

ndandanda yoyenera

Ngati inu mukufuna kuwona kusintha mawonekedwe ndi mphamvu zanu pa mwezi, muyenera kupeza kwambiri za mapulani pulogalamu wanu. Muyenera kuonetsetsa mphindi 30 kuti 45 pa Zochita umalimbana chitukuko cha minofu manja, ndi kuchita izo katatu pa mlungu pa masiku musatsate mzake. M'masiku amenewo kuti musataye pa Zochita kwa manja ndi thupi chapamwamba, muyenera kuchita masewera olimbitsa thupi kwa thupi m'munsi, komanso Zochita cholinga kusintha mkhalidwe lanu. Ngakhale wabwino maphunziro mphamvu manja adzalola kuti patsogolo mu chitukuko cha magulu akutiakuti minofu mu kumtunda kwa thupi lanu, ndi bwino m'njira maphunziro mabuku umalimbana thupi lonse, adzalola kuti iyende pazipita. Mufunikanso musaiwale za kufunika kwa kudya zakudya zopatsa nthanzi. Muzilimbikira mmene kumwa madzi ambiri, kudya masamba atsopano ndi zipatso ndi kudya apamwamba mapuloteni ndi chakudya. Quality ndi yoyenera "mafuta" thupi kumathandiza kuti chitukuko minofu amphamvu ndi wokongola, chimene inu adzakhala wokhoza chonyaditsa.