Zinchito maphunziro - izo ... zinchito maphunziro: Khalani ndi mbali

maphunziro zinchito - ichi ndi otchuka kwambiri akuti mu nthawi yathu, imene ankagwiritsa ntchito mu madera awa yogwira monga masewera ndi olimba. Nthawi zambiri imeneyi mtundu wa maphunziro zikutanthauza ntchito yofuna kayendedwe zonse. Kuchita thupi la mtundu uwu, munthu imaphunzitsa akatumba onse a thupi komwe kumachititsa moyo wamba. Makalasi mu gyms, kotero wotopetsa othamanga ndi otsatira a moyo wathanzi, makamaka lolunjika pa katundu wa magulu ena minofu. Zinchito maphunziro - ndi kugwira ntchito kwa minofu thupi lonse. Movement pa masewera olimbitsa thupi zosiyanasiyana za kucholoŵana, malingana ndi ntchito anafuna la kalasi ina. Anthu ntchito maphunziro zinchito, angathe mofulumira kwambiri kuphunzira luso latsopano kuposa ena.

njira

Zinchito pulogalamu maphunziro chimanena kuukonza mwa magulu kuti ndi zofunika munthu aliyense mu moyo wake watsiku ndi tsiku. Ngakhale kuyambira kumayambiriro a maphunziro zinchito, icho chinali kugwiritsidwa ntchito kokha Akatswiri. Mwachitsanzo, mwapadera ya Zochita anapereka sprinters mwayi wabwino kuyambira Kankhani, Otsetsereka ndi Otsetsereka - sitepe chikhulupiriro ndiponso kukhala bwino. Pilates ali kale m'gulu la zinthu zofunika maphunziro zinchito.

Kodi ubwino wa maphunziro otani?

Zinchito maphunziro - izi ndi Zochita kuti Cholinga patsogolo thanzi minofu stabilizer. Iwo zili m'kati mwenimweni mwa dongosolo minofu anthu ndi kuchita ntchito zofunika kwambiri: asunge thupi zosiyanasiyana maudindo. trainings Izi zingathandize kuti kupanga lingaliro la bwino, kuwonjezera kusinthasintha, chidaliro mu kuyenda ndi bwino kugwirizana ndi ulamuliro. Mtundu wa zolimbitsa thupi akufotokozera mu see anthu ndi chisomo, kumakulitsa kupirira ndi thupi anawonjezera mphamvu. Ena mabogi kuti zinchito Zochita ngakhale ndi zotsatira achire. Mwachitsanzo, ntchito makalasi izi mukhoza kuchotsa kupindika msana, kupewa chitukuko cha oopsa osachiritsika matenda chimbale, kuchiza mutu.

pulogalamu

Khalani agile ndi kuthandiza kupirira othamanga maphunziro zinchito. Thupi, kuchokera umene chidagawika patatu chachikulu. Uku lakonzedwa othamanga amene ali pa msinkhu avareji olimba.

Zochangamutsa - sitepe yoyamba

Isanayambe zokambirana akuluakulu muyenera kuchita zochangamutsa. Choyamba, muyenera kuchita kudumpha: mu malo, mmbuyo ndi mtsogolo kuchokera phazi kumapazi, uku. njira iliyonse ayenera muli kudumpha makumi awiri. Ntchitoyi ithandiza konzekera minofu ya akakolo ndi kupereka kamvekedwe ndi maganizo a munthu, chimene chimafuna maphunziro wotsatira. maphunziro zinchito komanso tichipeza makumi awiri Kankhani akuluakulu, khumi zimene ziyenera anakumana ndi dongosolo lonse la manja. Ntchitoyi kumawonjezera katundu pa pectoral minofu, triceps ndi deltoid. Onse minofu anthu ena pa phunziro ili adzapereka katundu malo amodzi, ndi phewa ndi mawondo zimfundo ndi mkangano.

Zochangamutsa - gawo lachiwiri

Inu azifika chiwerengero cha KUKHALA akuluakulu mu nthawi makumi awiri, khumi zimene ziyenera anakumana ndi malingaliro lonse. Choncho n'kuukanda mfundo bondo ndi mbali m'chiuno. Pa ntchito yonseyi nawo pafupifupi onse minofu ya miyendo ndi minofu m'chiuno. Pambuyo kuti anachita nthawi khumi adzauka tiptoes. Kumasuka ndi mwendo minofu kwambiri, m'pofunika kuchita mawondo zozungulira kuyenda. Komanso pali Tambasula: lunges pa lililonse mwendo kakhumi. Kusonyeza yomaliza kulimbitsa thupi ndi - ndi wachikopa. Chachitika masekondi khumi. Munthu ayenera kukhala ndi yomwenso atagona kumbuyo uko. manja onse aukitsidwa. Zimenezi zimathandiza ntchito zowerengera a minofu zonse za thupi.

Zochita kusintha sayenda

Kukhala munthu zambiri wochenjera zinchito maphunziro kudzakuthandizani. Chitani pa siteji iyi ya anaphunzira wothamanga adzapanga kugawa kudya. Poyamba ikuchitika kuthamanga. Kuthamanga ayenera kukhala mazana mamita awiri pa liwilo. Kenako muyenera kuchita kudumpha mbali. Iwo amathamanga diagonally kuchuluka kwa nthawi makumi mbali iliyonse. Lililonse kudumpha khumi ndi kuchita yopuma masekondi khumi. Pambuyo Margolis Wheel muyenera kuchita Jumping kukuchuluka kapena pa nsanja ndi njira phunziro m'mbuyomu.

Mphamvu mbali ya maphunziro

Gawo lotsiriza - ndi zinchito maphunziro mphamvu. Ntchito yoyamba ya chipika ichi - anyonyomala, makamaka ndi dumbbells. Anachita waika atatu a kakhumi lililonse. Choncho, kupeta mwendo minofu yanu, mpumulo - akugwira ntchito statically. Pambuyo pake, n'kofunika kuchita benchi atolankhani ndi dumbbells mu kuimirira. Pamafunika ikani katundu deltoids lapansi. Zochita zonse mu gawo limeneli ziyenera kuperekedwa mu njira monga woyamba: waika atatu a kakhumi. Wotsatira - deadlift ndi dumbbells, amene makamaka nawo akatumba kumbuyo. Pambuyo - kukoka. Anasamalira pa ntchito ya balati. Otsiriza , kusonyeza mphamvu wagawo - mwendo potelani kapena nyamuka mkulu. Pa kulimbitsa thupi, ndi zofunika kukumbukira kuti m'magulu onse pofuna kupuma ndipo pa zosangalatsa - kutulutsa. Complete yogwira zovuta angathe kugwira ntchito cardio kwa mphindi khumi, pang'onopang'ono kuchepetsa katundu. Pambuyo pake, m'pofunika pogona ndi kupereka minofu onse kumasuka kwathunthu.

Zinchito Zochita - njira kwa thupi lathanzi ndi wokongola

Potsanzira kayendedwe tsiku ndi tsiku - kuti limaphatikizapo maphunziro zinchito. mapulogalamu zophunzitsira zingathe kukhala zosiyanasiyana komanso ntchito zosiyanasiyana zida. Sikuti exercisers wamba akusowa opambana, komanso mantha, mipira, kukoka zinthu. Motero, maphunziro ndi akatumba amasunthira woyenera kwambiri njira zawo zokhudza thupi. Zimenezi zimabweretsa chakuti maganizo amphamvu malo Mwamsanga, katundu pa msana yafupika ndi imabwera choipa yafupika pafupifupi ziro. Popeza ntchito zinchito akhoza kukhala yosiyanasiyana, ndiye kupanga munthu kulimbitsa thupi dongosolo sadzakhala kovuta. Zinchito maphunziro - Kodi njira yabwino kwa anthu onse amene akufunafuna wokongola, wathanzi ndi oyenera thupi si kwambiri ndipo osati overtaxing thupi lanu ndi dongosolo akulu.