Voliyumu ya amuna kukongola: mlingo wa ndi malangizo kuwonjezeka

Thupi aumbike mwa mmodzi wa "amasonyeza" minofu ndi bicep. Ndi chiyani icho? Izi ndi yaing'ono mutu minofu kuti Ufumuyo tsamba phewa ndi utali wozungulira wa. Kuti lili kukweza ndi kupinda a nthambi chapamwamba. Ngati buku la kukongola kwa inu opanda ungwiro - zilibe kanthu. minofu Izi akhoza kutulutsa. Komabe, kupanga izo wangwiro, muyenera kuganizira ambiri a malangizo a akatswiri.

Voliyumu ya kukongola kuti: ponseponse

Inu ziziimba ntchito pa akatumba awo? Ndiye inu zothandiza Zochita pansipa. Koma musanapite iwo, tiyeni tipeze chimene ndi buku zachibadwa za kukongola ndi? aphunzitsi Professional kuti kanjedza amenewa zimadalira m'badwo wa munthu:

• zaka 20-29 - voliyumu ndi 33,3 cm.
• 30-39 - ziwonjezeke kwa masentimita 34,8.
• 40-49 - ndi m'chigulugulu ndi mtengo wa masentimita 34,8.
• 50-59 - mulingo woyenera chithunzi cha masentimita 34,5.

ayamikira Ofunika

Ngati inu kuyambira basi thupi, kupanga abwino kukula kukongola, kumvera malangizo a akatswiri:

1. Musati muzikhala ndi khamu la zochitika mu sabata. Kuti minofu imeneyi ndi yofunika kwambiri kuposa khalidwe zochita. Kuda nkhawa kungachititse kuti kukatseka kukula kwa minofu. Analimbikitsa amawapopa kukongola 1 nthawi pasabata.
2. Sankhani kuchokera zovuta pansipa ananena kuti zokambirana 2. Aliyense wa awa kubwereza nthawi 8-10. Ndi bwino kuchita masewera olimbitsa thupi limodzi kwa waika 2-3.
3. Kutenga kulemera wabwino, koma ndi chovomerezeka kwa inu.
4. Pang'onopang'ono kuonjezera chiwerengero cha kubwereza (nthawi 15) Chiwerengero kukukhala (3-4). Pankhaniyi, pa masabata 5-6, zosokonezeka kulemera kuchepetsa ndi chiwerengero cha waika. Njira imeneyi adzaonetsetsa zofunika mpumulo kukongola kwa. Iye adzayenera yotithandiza minofu kukula ndi kuwalola mokwanira achire.

Taganizirani Zochita yabwino kwambiri kuti amakulolani kulenga kukongola wokongola.

Kulera ndodo

amuna onse amene ali ndi chidwi mmene kuonjezera kukongola, muyenera mutidziwe bwino kuchita izi. Amaona bwino mapangidwe minofu kukongola. Pankhaniyi, n'koyenera kwa anthu ndi kukula kwa thupi iliyonse.

kukongola Weightlifting motere:

• Imani wamtali. Muyenera kupinda nsana wanu, ndipo sibwino kuti slouch. Miyendo anakonza pa m'lifupi phewa.
• Kulera mowa, onetsetsani kuti si kukhudza m'mawere. Kutsitsa pansi, sayenera anachedwa.
• Mtundu akadakwanitsira wa mungoli imatengedwa: 1 chachiwiri - pa kukweza masekondi 2 - chifukwa kutsitsa.

Ena othamanga ngati barbells yokhota kumapeto. Chotero chipolopolo ndi yabwino ndithu kwa oyamba. Koma sitiyenera ntchito akatswiri. kapamwamba sazitcha ngakhale kutsegula pa minofu yonse (mutu yaitali pafupifupi sanapange nawo).

Chitani ndi dumbbells

kapamwamba akhoza m'malo mwa zipangizo zina. Pakuti zolinga zimenezi, mwangwiro wosakanikirana dumbbells. Adzawalange mu manja anu, kuchita masewera olimbitsa thupi tafotokozazi. Pakuti zopalira minofu oblong ntchito dumbbells ngakhale bwino. Kumbukirani, kukongola yaitali ayenera kwambiri kukuza pansi. Pa nkhani imeneyi, Ndi bwino kulera dumbbells, atakhala pamwamba, ndi pang'ono anapanduka kumbuyo kumbuyo.

Ngati kukongola lalifupi, kusankha tingachipeze powerenga Zochita:

• "Nyundo";
• kukweza dumbbells mu kuimirira;
• kuwuka kwa zipolopolo anakhala pa benchi ndi Scott.

Zochita izi kumaonjezera kuchuluka kwa kukongola kwambiri.

Ntchito kapamwamba

Ngati simungathe kugula kulimbitsa thupi mu masewero olimbitsa thupi, ndi kotheka kotheratu kutulutsa kukongola ntchito chikoka akuluakulu. Komabe, kuchita masewera olimbitsa thupi, amene cholinga chake - kuonjezera buku la kukongola, ndi wosiyana pang'ono kwa ntchito powerenga. Zinthu izi zofunika kuzionetsetsa;

1. nsinga The bwino kokha kubwerera.
2. Distance kanjedza uchi adzakhala osapitirira masentimita 8.
3. Nagwa pamaso kufika kumapeto. Elbows ayenera ndichotse.
4. Pitani pa bala poti chibwano chanu chifikira kapamwamba.
5. othamanga mwaukadauloZida tikulimbikitsidwa kuti andipeze zolemera.

Komanso, zotsatira zabwino adzapereka zolimbitsa zowerengera. Ndi akatundu kwambiri kukongola, moti anayamba kuwonjezera mabuku awo.

N'zachidziwikire imagwiridwa motere:

• Kukoka bala yopingasa boma mowa ndi pa mlingo pachifuwa.
• Gwirani udindo uwu. Pitirizani "popachika" mpaka ndiye, mpaka mwatopa kwambiri.
• Pakuti njira zotsatirazi tikulimbikitsidwa kuti mbali. Tsopano "popachika" pa bala ndi kupinda elbows anu pa madigiri 90. komanso yochulukirapo "kwa otsiriza" mu udindo uwu.

chabwino Kankhani akuluakulu

ndi buku la kukongola akhoza popangidwa ndi kutsatira Zochita zonsezi? othamanga ambiri amakhulupirira pushups kwathunthu achabechabe ntchito minofu. othamanga ena kutsindika mogwira awo. Akatswiri amanena kuti Kankhani akuluakulu kwenikweni amakhala otsika mu ntchito Zochita zawo tafotokozazi. Komabe, iwo sayenera wachinsinsi ngati kanthu. Iwo ali bwino mpweya kukongola, koma zilibe zimathandiza kuti chitukuko.

M'mawu ena, pamene Kankhani kukongola ulusi ndi choyipa. Choncho, mwazi amatsanulira minofu amapita wokongola kudya. Ngati zoipa kukongola ndi chinawonjezeka ndi ulusi, kuchuluka adzatsala kwa nthawi yaitali. Kukankhira ntchito kukongola musati amasiyana Baibulo chakale zochita. Komabe, iwo ndi mbali zingapo:

• Burashi pa masewera olimbitsa thupi ayenera kufalitsidwa patsogolo.
• Manja mbamuikha kwa thupi.
• Pa pulogalamu yowongolera, ndi elbows kusuntha popanda zolakwika iliyonse.

Kumene, monga Kankhani akuluakulu si kuti zotsatira zomwe kupeza wothamanga ndi kuchita dumbbell kapena barbell. Koma nthawi zonse onyamula iwo, woyamba akhoza kukhala mwini zokwanira "masewera" kukongola.

Makalasi zolemera

Mapulaneti zinalengedwa kuonjezera kukongola amuna akhoza kukhala mothandizidwa ndi zolemera. Makamaka oyenera projectile ngati Anthu amene mwachibadwa predisposed kuti athleticism. aphunzitsi Professional kuti Zochita, ndi zolemera angagwiritsidwe ntchito ndi kukula kwa thupi aliyense wamwamuna. Kodi kuthana ndi chipolopolo zimenezi? Tiyeni tibwerere ku Poyamba. Koma tsopano mowa ayenera m'malo zolemera. Akatswiri amanena kuti chipolopolo ikuthandizani othamanga kusintha mpumulo kukongola.

maphunziro Statistical ndi dumbbells

Mabogi amalangiza zolimbitsa wina chabwino kwa ikukoka kukongola. N'zosavuta kuchita kunyumba. Mufunikanso dumbbells. N'zachidziwikire imagwiridwa motere:

1. Tengani aliyense dzanja pa dumbbell a.
2. Tsopano maondo elbows wanu moti pa makona a madigiri 90. Mu udindo uwu yochulukirapo za 30 masekondi.
3. Gwirani dumbbells mu manja anu, kuyamba atembenuza ndi maburashi mkati. Pankhaniyi, manja ayenera adatchithisira pang'onopang'ono kenako kunyamula.
4. Pamene minofu ndi wotopa kwathunthu, chabe akanikizire m'makona chapamwamba ndi dumbbells kuti mapewa anu. Yendani nthawi zonse.

Kuonetsera pamwamba zapereka kuwonjezereka kukongola, kumbukirani kuti apumule.