Oumbidwa kukongola ndi aliyense

Kwa zaka zambiri, thupi nyumba system (ojambula) ndi m'modzi mwa masewera otchuka kwambiri. Development minofu nawo paliponse ndi dziko lirilonse. Pankhaniyi, mmodzi wa minofu wotchuka kwambiri ndi bicep, othamanga ambiri agwirizana wofunika kwambiri kwa chitukuko. Kuti mudziwe mmene kutulutsa mpaka kukongola anu, ndi ayankhidwa m'nkhaniyi.

Chifukwa kufunika kukongola

Kukongola, kapena kukongola brachii, ndi udindo onse anthu samatha kuyenda. Thiabendazole angagwiritsidwe ntchito nokha (kwayekha), ndi osakaniza a wodziika msana. Pankhaniyi, pafupifupi nthawi zonse pamene mkono wa kumatanthauza - kuti litsatira samatha zofunikira kuti akapeze motsimikiza amasunganso wozungulira woimbayo lapansi.

Masiku ano pali zambiri zimene mungachite mmene kutulutsa mpaka kukongola wanu. Izi zikhoza kuchitika mu masewero olimbitsa thupi, kunyumba kapena pa msewu ntchito ochiritsira yopingasa bala kapena crossbar. Mu ichi ntchito osati aphunzitsi, komanso zipolopolo monga zochulukitsira, dumbbells, kettlebells kapena barbell. Pali mitundu ingapo izi ikukoka minofu, omwe ali ndi makhalidwe yake.

Zochita pa bolodi Scott

Kukongola ntchito pamene ntchito kumbuyo minofu ndi panopa likufa zina magazi. Koma kuti chitukuko zonse amafuna kugwiritsa ntchito zokambirana zapadera, kapena lakutali kuti kutsindika kokha mutu wake.

Imodzi mwa njira zabwino kutulutsa mpaka kukongola anu mu masewero olimbitsa thupi ndi mtima wofunitsitsa bolodi kapena gulu la Scott. pulogalamu yoyeseza Izi ndi mpando, kutsogolo kwa zalimbitsa bolodi pa kopendekera mzere kaja. Kuphunzitsidwa moyenerera, muyenera kutenga malo omasuka mpumulo mu elbows ake, ndipo Mulimonsemo osati kuwatenga kuchokera pamwamba pa ntchito lonse.

Monga ntchito counterweight dumbbell kapamwamba ndi W-mphako kapena sitampu chipika chipangizo, ngati kamangidwe amaperekedwa. Palinso mitundu, amene akutumikira monga counterweight kwa mkono, wakupatsa khama zikondamoyo ku kapamwamba. Koma zimagwiritsa ntchito kapamwamba.

Chitani zichitike monga momwe nthawi zambiri. Ngati mukufuna kutulutsa mpaka kukongola ikuluikulu ndi chiwerengero kubwereza mu njira imodzi sayenera kuposa nthawi 6-7. analimbikitsa zolimbitsa 8-12 nthawi chitukuko Integrated. Ndipo ngati mukufuna kupereka kale anayamba minofu mpumulo, apa kuthandiza kuchuluka kwa kubwereza, kupyoza nthawi 15.

Tiyenera kukumbukira kuti nthawi yabwino limodzi la njira maphunziro kusiyana masekondi 40 65. Ndi nthawi ino minofu kukhala Mwachangu pazipita. Choncho, ngati mukuchita kubwereza sikisi, pamene zoyenda adzakhala masekondi 7-8 ndi kubwereza 12 - masekondi 5-6, ndi pa nkhani ya kupereka minyewa kwerani ukuwonjezeka liwiro kwambiri - mpaka masekondi 3-4 pa kubwereza.

Chitani ndi dumbbells atakhala

Mu malo atakhala tingathe kupopa dumbbells kukongola ndi wopanda Scott matabwa. Kuchita izi, inu muyenera kukhala pansi pa benchi kumbuyo pa makona pafupifupi 75-80 madigiri, ndi pogona pa kotero kuti kumbuyo kupsa snugly kuti lonse la padziko. Pa ntchito yonseyi, muyenera kuonetsetsa kuti thupi anakhalabe ima.

Manja ndi dumbbells angathe m'munsi mbali zonse za inu. Chitani zikhoza kuchitika ndi kasinthasintha wa maburashi, ndipo popanda izo. Njira yosavuta - zolimbitsa popanda pronation. Pankhaniyi, makhwatha akukumana patsogolo pansi, ndi Kunyoza (kwa inu) pamwamba.

Chitani ndi pronation amapereka yosalala kasinthasintha wa burashi pa kuukitsidwa ndi kutsitsa zipolopolo. Pankhaniyi, kuwonjezera pa zina ikukoka kukongola poyera brachioradialis minofu. Pankhaniyi, mu malo m'munsi kanjedza akukumana kumbuyo chimodzimodzi monga mwa udindo chapamwamba.

Ngati ife kupeta dumbbell kukongola, tili yachiwiriyo - kuchita ndi manja awiri nthawi imodzi, kapena sequentially. Ngati mukupita zolemera nthawi, ndiye yang'anani mwatcheru kuonetsetsa kuti thupi lanu sanagwadirepo kuti atsogolere ntchito ya kukongola kwa. Kumbukirani kuti iyi kuchita yekha, ndipo ntchito akhale yekha kukongola.