'N'zosiyana-ish' - kuchita bwino zinthu zolemera kwa m'ndandanda wa minofu misa

Ngati inu mukukhulupirira nkhani, komabe mu anthu Middle Ages nawo Zochita zolemera. Zipolopolo maonekedwe anafanana zolemera. Mu malo oyamba, asilikali maphunziro Gunners akhaapatisa kuchita ndi mtima. Kwa magulu amenewa chofunika ndithu mphamvu. Masiku ano, mukhoza zambiri kumva kuti weightlifting sakukhulupiriranso kufunika kwake. Chifukwa tsopano pali zambiri gyms, zida ndi zosiyanasiyana zida olimba. Koma thanani chipolopolo izi akadali molawirira kwambiri.

Pafupifupi zolimbitsa aliyense zolemera efficiently amazungulira ndi minofu ya manja. Malinga ndi ziwerengero aliyense wothamanga amene amapita ku masewero olimbitsa thupi ndi, zikuphatikizapo pulogalamu ya magawo maphunziro awo zolemera kuponya chitsulo. Popeza malembedwe aantchito gyms, ichi ndi chizindikiro chabwino kwambiri. Pa maphunziro pali yogwira kukula kwa minofu, kumalimbitsa dongosolo minofu ndi mafupa, kuchuluka misinkhu kupirira. N'zochititsa chidwi bwino ntchito ya dongosolo mtima. Umalimba chigongono ndi dzanja mafupa.

Ngati mukufuna kuwonjezera mphamvu ya nsinga wanu, muyenera kuchita masewera olimbitsa thupi zothandiza zolemera. "Back kunja" imaphunzitsa pa mkono tendons, Mitsemphayi, zala ndi dzanja. Pogwira ntchito yonseyi ndi kulemera, muyenera kupuma bwino. Mpweya kumachitika pamene projectile mulibe, ndi kutulutsa - pa chomaliza, makamaka ndi pakamwa.

Talingalirani malo kuyambira ndi mphindi kiyi. Chipolopolo ayenera kukhala pamaso pake, nsana wake arched, matako kuikidwa. Kenako, kutenga thupi ndi kunyamula linanena bungwe. Ndi Mphamvu ya chiuno ndi ntchito inertia wa Nyamulani thupi kuponyedwa zolemera chitsulo mlingo pachifuwa. Dzanja safuna kuti kupindika. Ichi ndi chifukwa chachikulu. Pambuyo unakhota kuti dzanja mkono anali kwathunthu perpendicular pansi. Ife tigwiritse chipolopolo pa chogwirira, kotero kuti pansi anali pamwamba. Amalangiza kuchita masewera olimbitsa thupi ndi zolemera zosaposa waika 3-4 ya kubwereza 5-10.

Kulakwitsa kwambiri novice othamanga - ndi ntchito zolemera lolemera. Weightlifting - yotero. Ngati inu kale chinkhoswe mu Zochita zolemera, ndi bwino ntchito ndi yaing'ono kulemera. Kumene kuphunzitsa zolemera - njira kuwonjezera minofu misa. Komabe, koma ndi njira zoyenera, mungathe kukwaniritsa zotsatira ankafuna. Nthawi zambiri, aphunzire ukhondo kuyamba ntchito "puds" dumbbell. projectile Izi akulemera ndendende 16 kg. Ngati mumalimbikira ntchito, muyenera kutenga dumbbells collapsible. Pa maphunziro kulemera yabwino kuchuluka pang'onopang'ono. Aliyense wothamanga akuona malire mphamvu. Ngati mungathe kuchita chimodzi 10-15 kubwereza mosavuta, nthawi kuti inu kuwonjezera kulemera kwa ikuyandikira antchito.

Musanayambe maphunziro zolemera, muyenera wabwino konzekera. Zochangamutsa pazikhalanso Zochita kuti kukhala lomasuka. Zingakhale zabwino kutenga kanthawi, athamangadi kuti akonze dongosolo mtima. Kettlebell maphunziro kwambiri bwino zotsatira mu benchi atolankhani barbell atagona kuimirira.

Sikuti kukhetsa thupi lanu ndi kuthana ndi tsiku. Wokwanira workouts atatu pasabata. Zofunika weightlifting - njira. zolimbitsa aliyense zolemera pamene mwachita bwino, amapereka zotsatira pazipita. Isanayambe tamaliza maphunziro, muyenera ndiweruzidwe ndi dokotala. Ngati inu opaleshoni posachedwapa, ndi bwino kuti pachiswe izo. Kugwiritsa thupi, mavuto kwambiri kwa thupi.

Ngati muli zonse zikugwira gyms, penyani thanzi lanu. Iwo ayenera kukhala osachepera kawiri pa chaka pochitika wapadera Kupenda mankhwala. Ndi bwino kusonyeza zolemera zinachitikadi mu tandem ndi munthu wothamanga yaitali. Choncho tiyenera katswiri oyenerera amene angakuuzeni mmene tingachitire zimenezi kapena kuti thupi.