Home masewero olimbitsa: bwanji kutulutsa kunyumba

Kumene, mwayi masewero olimbitsa thupi ndi njira yabwino kutulutsa mpaka minofu ya gulu lililonse. Chifukwa pali munthu akhoza kupeza malangizo katswiri pa masewera olimbitsa thupi, ndipo nthawi yomweyo amaganizira zinachitikira othamanga onse ozungulira.

Koma ulendo masewero olimbitsa amatenga nthawi yambiri, zomwe zimagwiritsa ntchito pa msewu ndi kuyembekezera ufulu zipolopolo mu ochitira masewera a. Choncho, ojambula n'zotheka ndi kunyumba. Komanso nthawi zina munthu wolungama si zotheka zonse masewero olimbitsa thupi, kapena akufuna kuchita maphunziro owonjezera kunyumba.

Nthawi zambiri newbies kufunsa mmene kutulutsa mmwamba kumbuyo kwa nyumba. Chifukwa iyi ndi imodzi mwa zinthu zowonetsera olimba. Ndi za msana ndi kudzayankhula m'nkhani ino.

ndi minofu zimene

Kuti timvetse mmene kumanga kunyumba, muyenera kuphunzira mfundo zofunika. Choyamba, minofu kumbuyo anawagawa m'magulu awiri - ndi balati ndi yaitali. Iwo symmetrically anakonza kumanzere ndi kumanja kwa thupi. Chachiwiri, muyenera kudziwa kuti samatha latissimus kuchita ntchito yake yokha, ndi yaitali - kuthandiza msana. Choncho, chidwi ayenera kuperekedwa kwa magulu onse awiri.

Komanso mitundu yosiyanasiyana ya minofu, kumbuyo lagawidwa m'zigawo zitatu - chapamwamba, pakati ndi kutsikira. Choncho, pofuna kutulutsa kumbuyo kunyumba, muyenera kuganizira zovuta za dongosolo thupi. Pamene Ndipotu ambiri Zochita pa nsana wanu ndi zofunika, ndiye, zikukhudza magulu angapo minofu, zimene zingakuthandizeni wosalira ndondomeko maphunziro.

Zochita kwa minofu yaitali kumbuyo

Popeza msana ndi udindo kukhalabe ofukula kaimidwe ndi thupi malo, minofu yaitali amaonedwa monga mmodzi wa zofunika machitidwe moyo thandizo la thupi la munthu, ngakhale iwo n'kupanga akulu chithunzi. Choncho, akufunsa funso, mmene kutulutsa kunyumba, ndi novice ayenera kumvetsa kuti minofu okongola ndi zinchito ndi sizingatheke popanda thupi lathanzi.

Chinthu chachikulu kuti muyenera kukumbukira - pa zolimbitsa aliyense, ntchito samatha msana akhale molunjika ndi sanagwadirepo. Ndiko kuti, muyenera ntchito minofu, osati msana.

Kuchita bwino pa chitukuko minofu kale deadlift. Ikani barbell pansi pamaso pake, kukankhira miyendo paphewa-m'lifupi padera, pang'ono maondo iwo ndi sindinga kutenga malo. Ntchito yanu - kuti athe kuwongoka miyendo yake kuti mowa ndi mu manja adatchithisira, ndi kumbuyo molunjika. Pambuyo pake, positi ayenera zichotsedwa ndi Bwerezani kukambiranako atasinthana maudindowo nthawi 10-12. Total nthawi kuuluka njira chiyenera kutenga osachepera 40 ndipo si masekondi oposa 65.

Kuwonjezera deadlift, mukhoza kugwiritsa ntchito anyonyomala zonse. Iwo osati kulimbikitsa msana ndi mwendo minofu, komanso kusintha kaimidwe wanu ndi kuonjezera mphamvu ya nsana wanu m'munsi.

Zochita kwa balati

Tsopano tiyeni tisunthire kwa funso lina - m'mene tingamangire lalikulu kumbuyo. Latissimus dorsi "mapiko" kapena "mtengo wa pa Khirisimasi" mu parlance wamba ambiri amati. Iwo anapereka chithunzi chachikulu ndi zina mwa "triangular", ndipo ali ndi udindo chilakolako pamwamba ndipo kutsogolo kwa iye. Choncho, ntchito yaikulu kunyumba adzakhala kukoka dumbbells mu otsetsereka ndi kukoka uko.

Kukoka - chophweka njira ndi yabwino kwambiri kuchita masewera olimbitsa thupi ndipo musaganizire za mmene kutulutsa mmwamba kumbuyo kwa nyumba. Chinthu chachikulu - kukhalabe zoyenda yosalala ndi kuwabweretsa ku mapeto. Mungasankhe ndi chikoka akuluakulu akhoza kukhala kwambiri.

Mwachitsanzo, mwachizolowezi kukoka bwino anayamba pakati minofu kumbuyo. A ATsopano bwerezanonso anapanga onse nsinga, zotsatira zabwino nawo chapamwamba. Komanso, inu mukhoza chitsata mwini multiples wa njira yunifolomu, kapena pamene akusewera ndi bwenzi lawo.

Mmodzi wa masewera otchuka kwambiri ndi "sweatshirts". Nthawi zina amatchedwa "Herringbone." Kuyamba ndi zinthu kuti kamodzi, zikusintha ndi okondedwa ndi kupumula yekha pa njira yake. Chitani zikhoza kuchitika atatu Chikoka akuluakulu, mpaka faifi kapena zisanu ndi ziwiri. Pambuyo pake ayenera kuchita kuti iwowo. Mmodzi mwa anthu amenewo "masewero" ndi ofunika ndi kulimbitsa thupi lonse ndi zambiri motere chitsanzo: 1-2-3-4-5-5-4-3-2-1.

Kufuna kwa palokha - mmodzi wa mitundu ya balati. Zolimbitsa thupi ili, muyenera kutenga mpando, kuvala bondo wake zina ndi m'mphepete mwa dzanja lake zina. Atatsamira kutsogolo, kuchotsa thupi (dumbbell kulemera). Kumbuyo akhale pomwepo. Katundu kubweretsa kwa phewa ndi pang'onopang'ono m'munsi. Bwerezani kukambiranako atasinthana maudindowo zina 10-12, ndiye nthawi yomweyo kuti mbali ina ya thupi.

Kusiyana Zochita kwa amuna ndi akazi

kusiyana Specific pakati Zochita amuna ndi akazi palibe. Chinthu chokha chimene tinganene - akazi kwenikweni ndi zapamwamba kwambiri ku mawonekedwe ndi makhalidwe wamphongo. Choncho m'malo zolemera ndi dumbbells ndi zofunika kugwiritsa ntchito wamba mphira expander. Chikoka akuluakulu kwa omasuka wamkulu wa nsinga mukhoza kuchita nokha.