Kodi download kukongola kunyumba, kupereka maminiti angapo tsiku

Kukongola - ichi ndi minofu, amene amakonda moonetsera munthu aliyense, nditagwira dzanja pa chigongono. Izi ndi kuti ndikusonyezeni "strongmen" a mibadwo yonse, kuyambira asukulu kuti bodybuilders akatswiri. Zinali pa minofu kukonda kaso atsikana pa magombe ndi masewero olimbitsa thupi, kotero aliyense kudziletsa kulemekeza mwamuna amayesetsa mwala mafani angathe. Nkhaniyi limatiuza mmene kupeta kukongola kunyumba, ndi wotani zinthu ndi ofunika chisamaliro chapadera.

Ngati maphunziro zonse mu masewero olimbitsa mulibe nthawi, musadandaule - wokongola "kupopa" kukongola akhoza zopezera ndi kunyumba, maphunziro osachepera ola katatu kapena anayi sabata. Muyenera pang'ono - unatengera dumbbell, pamene Zochita ochepa amene zofunika kuchita zonse, ndipo chidwi. Mwamsanga amawapopa kukongola adzakhala zosiyanasiyana, kuyambira pa Zochita zingapo zosavuta pansipa.

Kuweta Zochita zimene zimawonjezera kukongola mu nthawi yochepa - ndi zosiyanasiyana makina ndi dumbbells. Zikuphatikizapo auka pamalo mosapumira, chimakweza mwachibadwa, opendekera "nyundo" zokwera ndi zotsika kwa nsinga mwachindunji pa chopukutira ndi. Ngati zambiri ndi kukhazikitsa zokambirana yosavuta, ndiye zimaonekeratu ndithu mmene kupeta kukongola kunyumba ndi kupeza zotsatira mu masabata.

Zokwera atakhala. Kuchita masewera olimbitsa thupi ili muyenera kukhala pa mpando ndi kukatenga dumbbell masekeli osati makilogalamu osachepera asanu. Tsopano ife tiyamba mosinthana kulera manja ake kwa iye, kupinda iwo pa elbows ndi kukoka mapewa. Pa nthawi imeneyi, pamene chigongono ndipamene mlingo woyenerera, n'kofunika kuyamba kugwira ntchito ndi dzanja, kuti kukongola pa mfundo mapeto anali yomangika ngati nkotheka. Pa nthawi imeneyo, pamene mkono umodzi liukitsidwa umodzi, wachiwiri ayenera anabwerera ku malo ake apachiyambi. Kuchita kukweza ngati chikufunika waika atatu a kakhumi lililonse. M'kupita kwa nthawi, kudzakhala kotheka kuwonjezera kulemera kwa aliyense dumbbell.

Okonda chimakweza. Aliyense wothamanga ndi kochi amene amadziwa kupeta kukongola, nthawizonse amalangiza kuti kuyamba kuchita izi. Iwo kwagona kuti chimakweza, monga anthu tafotokozazi zimagwiridwa pa bolodi okonda (mwina m'malo ndi akuluakulu mpando kufufuma mpira kapena backrest). Dzanja chili kuti chigongono ngodya apanga ndi thupi madigiri makumi asanu, ndi kulemera dumbbell ayenera kukhala zotheka kutsegula minofu (kotero muyenera iyo, kotero kuti munthu sanathe kuchotsa dumbbell nthawi zoposa khumi). Kuchita chilichonse zolimbitsa mu waika atatu a kakhumi.

Opendekera "nyundo". Ataima ndi dumbbells m'manja ayamba kuchotsa iwo mmodzi ndi mmodzi, kukhudza phewa zosiyana. Njira iyi ikusonyeza mmene kutulutsa mpaka kukongola wanu, komanso mavuto ndi pa dzanja extensors, phewa minofu ndi brachioradialis minofu. Anachita nambalayi wa nthawi ntchito m'mbuyomu.

Zokwera bwino nsinga. Atayima (mapazi phewa m'lifupi popanda kugwira) anayamba alternately atamva dumbbells molunjika nsinga, makhwatha "paokha." Manja ayenera kukhala zotheka kukhotetsa pang'onopang'ono popanda kusintha nsinga. Pamwamba pa zochotsa zizichitidwa chete kwa yachiwiri, ndiyeno kupitiriza ntchito yonseyi. Tingachite auka ngati ndi nthawi khumi waika atatu.

Zabwino pa chopukutira. Lokhazikika ndi dumbbell masekeli khumi kapena khumi ndi zisanu (kenako kulemera akhoza ziwonjezeke) makilogalamu pa chopukutira yaitali ndipo anayamba kuchita kukweza kusunga elbows wanu monga chilili ngati nkotheka. Pa chikweza usatongwa ulang'ane kunja tchire pang'ono, kusintha kugwira ndale pa nsinga "mu mzere". Musaiwale kuti chete zazing'ono pamwamba, kuchepetsa minofu pakadali pano.

Tsopano inu muli bwino ndi "mbali ongolankhula", umene kukusonyezani mmene kupeta ndi kukongola kunyumba. Ndipo mmene makalasi izi ndi za inu kukhala bwino kumapeto, izo zimatengera pa zonse ntchito ndi kuchuluka workloads.