Kodi mungapume bwanji molondola pamene mukugwedeza? Udindo wa kupuma pochita masewera olimbitsa thupi

Kuti mudziwe momwe mungaperekere molondola pamene mukudula, muyenera kuphunzira momwe mungagwiritsire ntchito masewera olimbitsa thupi lanu, kumvetsetsa komwe mungapangire mapazi anu, momwe mungagwiritsire ntchito msana wanu komanso zomwe mungachite ndi ma barbell pamapewa anu.

Kufotokozera za zochitikazo

Kuwombera mabulosi pamapewa ndi chimodzi mwa zochitika zoyambirira. Zimaphatikizapo magulu angapo a minofu, mawondo ndi nsanamira. Ndiponso, katundu waukulu amagwera pamsana. Ndikofunika kulingalira anthu omwe amatsutsana, komanso malangizo ochokera kwa madokotala. Pochita masewera olimbitsa thupi, miyendo, miyendo, mmbuyo ndi mimba zimakhudzidwa. Momwe mungapumire molondola pa masewera, mukhoza kumvetsa mwa kuyamba kuchita zochitikazo.

Kuyamba malo

Phulani miyendo yanu pambali kapena kupatula pang'ono. Mapazi ayenera kukhala osiyana wina ndi mzake, zala za mapazi ndi zosiyana pang'ono kumbali (pafupi madigiri 15-20). Udindo umenewu umakhala wabwino kwambiri m'maso ndipo amachititsa kuti asinthe.

Ngati ntchitoyi ikuchitika ndi mabulosi pamapewa, ndiye projectile iyenera kukhala pamtunda kumbuyo (pa misampha ya trapezius). Zina zosiyanasiyana za sit-ups (ndi chotupa kapena zipangizo zina, popanda zolemera zina) zingathe kuchitidwa mosiyana ndi maonekedwe a manja: pa lamba, kutambasulidwa pamaso pawo, pamutu, ndi zina.

Njira yowonongeka

Mukakhala pamalo oyambira, yambani kupita pansi - mutathamanga, pamene mumatulutsa-exhale. Momwe mungapumire molondola mukamagwiritsa ntchito, njira, kupuma muzochita - zonsezi zimakhudza momwe ntchito yonse imathandizira.

Kuwombera kumapangidwira pa malo olemera madigiri 90 pakati pa mchiuno ndi chiwindi. Njira imeneyi imagwiritsidwa ntchito pamapangidwe olimbitsa thupi. Olemera thupi, omanga thupi amagwiritsa ntchito njira imene madigiri 90 ayenera kudutsa. Izi zikutanthauza kuti, squatting ikuchitidwa pansipa. Mukhoza kugwiritsa ntchito njira iliyonse. Zimakhulupirira kuti zochitika zogwira mtima kwambiri pamene wothamanga amatha pansi pa kufanana kwake (chikazi chikufanana ndi pansi). Pamene malo okhumba afika, kayendetsedwe ka pamwamba kamayamba. Pachifukwa ichi, funso loti ndizipuma moyenera bwanji, nthawi zina silingayambe kuwuka.

Panthawi yonseyi, thorax imaphimbidwa, mapewa akuwongolera, kumbuyo kuli kolunjika, kupenya kumayendetsedwa patsogolo kapena mmwamba.

Ngati squat yatha ndi bar, ndiye musanayambe, muyenera kupita ku bar, yang'anani pakati, sankhani malo abwino kwambiri a manja, yikani pa khosi. Pambuyo pake, nkofunika kuika miyendo yonseyi pansi pa bar (popanda kusagwirizana), kukonza projectile kumbuyo kumbuyo (ndiko, pa misampha ya trapezius). Pambuyo pa izi, mutha kuchotsa chipikacho kuchokera kumalowa, mutenge pang'ono, muwongole ndikuyamba kuchita masewerowa.

Malangizo apadera a njira yoperekera

Ndikofunika kumvetsetsa kuti kugwiritsira ntchito ndizochita zovuta zomwe zimafuna kuti anthu azitha kuyang'anitsitsa ndi kusamala kuchokera kwa munthu. Potsitsa pansi, nkofunika kuyang'anitsitsa mawondo. Ayenera kukhala m'malo, atsogoleredwe patsogolo, ndipo simukuyenera kulola kuyenda kuseri kwa phazi. Kuchokera kunja kumawoneka ngati munthu akukhala pa mpando wongoganizira. Ndikofunika kusunga nsana yanu ndikugwiritsira ntchito mabulosi kumbuyo kwanu.

Pobwerera ku malo oyamba, miyendo iyenera kuyendetsedwa, koma mawondo ayenera kugwedezeka pang'ono. Sikofunika kuti miyendo ikhale yongowonongeka kwathunthu (musatseke mgwirizano). Pazochita zonsezi, mapazi ayenera kumenyedwa pansi, musang'ambe zidendene kuchokera pansi.

Kuchita masewera olimbitsa thupi

Kuti muphunzire momwe mungapititsire mwatcheru momwe mungathere (ndi njira yoyenera), mukhoza kuyamba ntchito mu makina a Smith kapena ndi ma disks ang'onoang'ono omwe akulimbikitsidwa kuikidwa pansi pa zala za mapazi.

Komanso palinso njira yoti muyambe kuchita ntchito pafupi ndi khoma. Kuti muchite izi, muyenera kuyimilira pafupi ndi manja anu, manja anu kukonzekera pamutu, kumbali kumbali (mungathe kuika lamba wanu). Yambani kupanga masewera, kuyimirira kumbuyo kwa khoma. Chifukwa cha malo awa ndi mawondo sangapite patsogolo, ndipo zidendene sizidzatheka kuthetsa pansi. Izi zosiyana ndi zochitika zolimbitsa thupi mpaka masewera olimbitsa thupi amaphunzitsidwa bwino kwambiri, zimasunga maondo.

Njira ina ndi squats pafupi ndi khoma ndi mpira waukulu (fitball). Pa mtunda kuchokera ku khoma timakonza mpira ndi m'chiuno. Mukasunthira pansi, imayenda pamwamba pa msana kufika kumtunda wa thoracic, ndipo ikamasunthira mmwamba imabwerera ku malo ake oyambirira. Pachifukwa ichi, nkofunika kutsata mawondo (musasiyane ndi phazi).

Podziwa kuchita chimodzi mwazomwe mwasankhazi pochita masewero olimbitsa thupi, mukhoza kuyesa kukwera ndi zolemera (pogwiritsa ntchito machubu kapena dumbbells).

Kuchita bwino kwa maphunziro

Masewera ndi ntchito yolimbikitsira minofu, kuwonjezera mphamvu ya miyendo, kuchepetsa thupi, ndi kukulitsa chipiriro. Kukula kwa makhalidwe amenewa n'kosavuta kukwaniritsa chifukwa cha kusinthasintha kwa zochitikazo. Mungagwiritse ntchito zolemera zolemera zolemera, chiwerengero cha kubwereza, ndi liwiro la kuphedwa. Njira yosankhidwa bwino idzakuthandizira kukwaniritsa zotsatira zoyenera mu nthawi yofulumira kwambiri.

Minofu yogwira ntchito

• Biceps femoris minofu.
• Semi-tendon.
• Semi-membranous.
• Zinayi-zamutu.
• Ulemerero.
• Kuthamanga msana.
• Minofu ya mimba.

Momwe mungapumire bwino pamene mukuwaza

Maselo angakhoze kuchitidwa ndi mabulosi, ndi zotupa, popanda zipangizo. Mitundu yonse imachitidwa ndi njira yomweyi ndi kupuma. Powonongeka m'pofunika kupita pansi, pumphunzi - kubwerera ku malo oyamba. Pali kusiyana kokha ngati wothamanga amakumana ndi zolemera zazikulu. Mukhoza kuganizira njira iliyonse mwatsatanetsatane.

Kodi mungapume bwanji mumagulu a aerobic? Mwa njirayi, zochitikazo zimachitidwa chisanakhale chimodzimodzi ndi pansi, muholo ya mapulogalamu a gulu, ku nyimbo. Kubwereza kulikonse kumatsagana ndi gulu la aphunzitsi. Kawirikawiri maphunziro a gulu amagwiritsa ntchito zipangizo zowala: bar, thupi, fitball, mipira ya mankhwala kapena zopanda zolemera zina. Kutsika kumatsagana ndi inhalation, kukweza - kutuluka. Popeza kufulumira kwa masewera olimbitsa thupiwa kumasiyana, kupuma kumasintha. Mwachitsanzo, ngati mutayika pa akaunti 1 pansi ndikukwera, ndiye kuti inhalation ndi kutukumula zimagwirizana ndi mphambu. Ndipo ngati mutanyamula ngongole 4 ndi zinai, ndiye kupuma kudzasintha. Nkhani iliyonse iyenera kulembedwa kapena kuthawa.

Mpweya panthawi ya squats ndi mabulosi

Ochita masewera olimbitsa thupi akamagwira ntchito ndi zolemera zazikulu amadziwa kupuma moyenera pamene akudula ndi bar. Kutulutsa kubwereza kamodzi ndi kulemera kwake mu holo kapena pampikisano, wothamanga asanayambe kutsika pansi amatha kupuma, kupuma kwake, komanso pamene akukweza, pakufunika kuchita zosavuta, pitirizani kulemera, zolemetsa, nthawi zambiri pamodzi ndi kufuula kwakukulu. Alendo ambiri omwe ankapita kuntchito ankaona maphunziro oterowo. Kupuma kotereku sikulandiridwa ndipo kumaloledwa ndi othamanga okhaokha.

Kupuma pamene mukuchita zochitika zina

Kodi mungapume bwanji mu squat kapena masewera olimbitsa thupi? Ndikwanira kukumbukira lamulo limodzi: kutulutsa mpweya kumaphatikizidwa ndi khama, komanso kumatulutsa nthawi yosangalala. Mwachitsanzo, momwe mungapumire bwino mukamagwiritsira ntchito popanda bhala? Gawo losavuta la kayendetsedwe ka pansi ndikutsika pansi, kutanthauza kuti ndi mpweya. Gawo lovuta la kayendetsedwe ka kayendetsedwe kake ndikutsika, kutanthauza kuti ndi mpweya. Kukumbukira malamulo ophweka ngati amenewa, mungagwiritse ntchito pazochita zonse ndipo musapemphe mafunso ambiri okhudza momwe mungapume bwino. Mukamangoyamba kulimbana ndi zitsulo zam'madzi kapena simulator, pamakhala nthawi yotuluka kunja. Mfundo yofunika kwambiri: mpweya nthawi zonse umapangidwa ndi mphuno, ndi kutuluka ndi pakamwa.