Pulogalamu yophunzitsa Standard mu masewero olimbitsa kwa amuna

Pulogalamuyi maphunziro mu masewero olimbitsa kwa amuna - ndi ndandanda yotsimikizika wa thupi, amene amasankhidwa potengera malamulo a munthu, mbali akulu ndi zaka kukula. Chinthu chofunika kwambiri kusankha amenewa kuipidwa ndi kupirira thupi ndi chisanadze mankhwala. Nkhaniyi azipereka ndi kulimbitsa thupi mu masewero olimbitsa amuna, omwe poyamba sanachite kwambiri masewera komanso zovuta za Zochita kuti mukhoza kupanga minofu ndi n'kuukanda ndi okonzeka kupititsa patsogolo nkhawa.

Choncho, zovuta poyamba kuchitika mu tsiku kwa mwezi umodzi. Ndi abwino kwa oyamba ndi amene kwa nthawi yaitali anapewa zolimbitsa kuyenda. Chotero chiwembu cha maphunziro masewero olimbitsa adzakhala wogawana kutambasula magulu onse minofu. Iwo ayenera kukumbukira kuti katundu zofunika kuchitika pa thupi lonse panthawi iliyonse kulimbitsa thupi.

Tsopano mwachindunji zovuta:

• Kukwera pa zala zako - nthawi 15.
• mwendo flexion mu malo mosabvuta - nthawi 12.
• mwendo kutambasuka pamalo pansi - nthawi 15.
• Kum'gwira bala, kwezani miyendo digiri 90 (kapena kuposa) - nthawi 15.
• Kupotoza - nthawi 15.
• Udindo atagona barbell benchi atolankhani ku chifuwa - nthawi 10.
• Kuchokera pa ubwenzi udindo pa zochotsa barbell kukongola - nthawi 10.
• Kuyambira amakonda malo mtundu dumbbell - nthawi 12.
• Pamalo pansi kuchita dumbbell benchi atolankhani - nthawi 10.
• Kuswana kwa dumbbells ku kuimirira - nthawi 12.
• Ofukula Ndodo (nsinga lonse) - nthawi 12.
• Mwendo Press - nthawi 15.

Tiyeneranso kukumbukira kuti aliyense zolimbitsa thupi n'kofunika kuonetsetsa waika 3. Ngati katundu zikuwoneka lalikulu kwambiri, chiwerengero cha njira akhoza kusanduka 2; ngati osakwanira - achulutse 4.

Mukadziwa n'kuukanda, amabwera mu mphamvu kulimbitsa thupi mu masewero olimbitsa kwa anthu amene lolunjika pa ikukoka iliyonse gulu minofu. Ntchito zosiyanasiyana pansipa ayenera kukhala 3 pa sabata, ndi chiswa chimodzi tsiku. M'nthawi ya tsiku maphunziro akufotokozera triceps ndi chifuwa, lachiwiri - mmbuyo ndi mapewa, ndi wachitatu - miyendo, ng'ombe ndi kukongola. Ichi chizathandiza minofu kumasuka ku akatundu lolemera pamene mukugwira mbali ina ya thupi.

dongosolo Tsopano mwachindunji yekha pokonzekera masewero olimbitsa lapansi.

1 tsiku

• Tikule mipiringidzo - nthawi 15.
• French osindikizira - nthawi 15.
• Kunama pa benchi (kunsi otsetsereka) dumbbell benchi atolankhani - nthawi 15.
• Kuyambira amakonda malo osindikizira ndodo ku chifuwa - nthawi 15.
• Pamalo sachedwa pa ngodya ndi kuchita dumbbell benchi atolankhani - nthawi 15.

tsiku 2

• Adaponya (ofukula) lonse nsinga - nthawi 15.
• Tambasulani dumbbell ndi dzanja limodzi (mu otsetsereka a) - nthawi 15 aliyense.
• Dumbbell benchi atolankhani pamalo pansi - nthawi 15.
• Press ndodo pamalo wakhala - nthawi 15.

tsiku 3

• Anyonyomala - nthawi 15.
• Lunges ndi barbell ndi - nthawi 15.
• Deadlift - nthawi 15.
• Kukwera pa tiptoes (anachita ku kuimirira) - nthawi 15.
• Kukwera pa tiptoes (anachita pamalo wakhala) - nthawi 15.
• Kuchokera pa ubwenzi malo kukweza dumbbells kwa kukongola - nthawi 15.
• Zochita pa benchi Scott - nthawi 15.

A pulogalamu maphunziro ofanana mu masewero olimbitsa amuna limalola miyezi ingapo kumanga minofu. Chiwerengero cha njira iliyonse zolimbitsa sayenera zosakwana 3. M'kupita kwa nthawi, katundu zikhoza pang'onopang'ono kuchuluka - kuchita Zochita waika 4-5.