Ojambula: Kodi kunenepa

njira zamakono zochokera nyumba ojambula minofu. Pofuna kukwaniritsa anthu a thupi osiyana zofunika kuwukonza mawonekedwe thupi iwo kutsata munthu zolimbitsa dongosolo. Full achinyamata kukwaniritsa amazikonda "mabwalo" abdominals, ndiyotani pakuchotsa mafuta owonjezera. Kutsamira chidwi mmene kunenepa. A yovomerezeka maphunziro mode osati bwino m'thupi, komanso amachiza thupi. Ojambula amalimbikitsa thanzi anthu: Science watsimikizira kuti masewera olimbitsa thupi ndi miyeso Zimachititsa yopanga testosterone. The microclimate apadera ochitira masewera ndi anthu ozungulira amene akugwira ntchito mwakhama, kukhala mphamvu ndi kupirira, kukhala bwino ndi olandiridwa.

"Ndipo komabe, mmene kunenepa?" - Mupempha, tanthauzo, ndithudi, phindu mu minofu misa. Anakhumba zovuta zingakuthandizeni kusankha mphunzitsi mu masewero olimbitsa kumene kubwera. Tengani nthawi maola 5-6 pa mlungu kwa ntchito othokoza. Musaganize chisoni. Yesani kugwiritsa malangizo onse. Konzani masiku atatu maphunziro mkombero. Aliyense kulimbitsa thupi ayenera m'gulu "wake 'kuchita zazikulu. Lolani iyi ikhale ngati "Triptych": benchi atolankhani pa lathyathyathya benchi deadlift, squat. Kuweta Zochita - Kodi maziko popanda zomwe n'zosatheka kumanga mphamvu zawo. The njira yabwino ya kukondoweza ulusi minofu - tamaliza maphunziro. Iwo m'pofunika kuti Bwerezani kukambiranako atasinthana maudindowo mu umodzi kupita nthawi 8-12. ayamikira zazikulu za momwe angatolere kwambiri manja, ndi minofu ina, ali motere: kuchita lomaliza njira yamasika ziyenera kuperekedwa kwa malire. Zikuyembekezeka odziwa bodybuilders aliyense zolimbitsa thupi "nthawi kufooka" amapereka kukula minofu. sportsmen odziwa amakusangalatsani kwambiri apa ndi "mphindi ya choonadi." Ngati bodybuilder akhoza kuchita masewera olimbitsa thupi nthawi zoposa 12, m'pofunika kuwonjezera kulemera ndi 5%.

Muyenera kuphunzitsa maganizo, podziwa thupi lanu, kutenga nkhani onse zinthu minofu chitukuko: kukondoweza kwa minofu CHIKWANGWANI ndi overcompensation. othamanga odziwa musati amalangiza kuphatikizapo Zochita oposa 15 zovuta lapansi. Movement pa mofulumira mayendedwe Alangizeni kuti ntchito kokha pachiyambi ndi kumapeto kwa kulimbitsa thupi ndi. Lopanga. Tangoganizani mukufuna, kuganizira minofu ntchito. Konzani patsogolo chitukuko thupi pang'onopang'ono. Gwiritsani ndi mantha.

Zimachitika kuti bodybuilder novice limati: "Ndikufuna kunenepa" Pa nthawi yomweyo, amachititsa azisiyana: chintchito chambiri thupi lanu tamaliza maphunziro, masewera zakudya osasamalidwa. ayenera kukumbukira: m'pamenenso womberani, wamfupi ziyenera kukhalira.

Pomaliza, tikuona kuti apamwamba kubwezeretsa amafuna azipuma mokwanira komanso zakudya. Kuyankha funso "mmene kunenepa," kulabadira chakuti mfundo yofunika ndi yopuma pakati pa maphunziro chosatha maola 48. Kupempha thandizo kuti mabogi, iwo yothandiza kukwaniritsa mphamvu yake.