Zochita pa mapewa mu ochitira masewera a. Zochita ochiza mapewa

Nanga maganizo anu, amapereka kuganiza za thupi kwenikweni buffed? Kumene, mapewa. Choncho, tiyenera kuganizira kuwonjezera minofu zogwirizana. Ndi kuchita masewera olimbitsa thupi mungathe kuti ngati n'zotheka kupanga kukula kwa thupi othamanga. Kuchita Zochita pa mapewa ake mu masewero olimbitsa thupi, mungathe kukwaniritsa chiŵerengero abwino pakati m'chiuno ndi m'chiuno, womwe amakhudza umoyo wonse.

Kodi tiyenera kumvera?

Kupanga mapewa kwenikweni yotakata, muyenela kuzindikira kuti m'pofunika kupeza okwanira zopatsa mphamvu. Izi "nyumba amafotokozera" adzavomereza kukula minofu. Komanso, ayenera kutsatira malangizo amene adzakupatsani wodziwa zambiri masewero olimbitsa mlangizi. Akatswiri zambiri amalangiza kuchita Zochita amenewa, omwe Mulungu anawanenanso ndi minofu ya thupi chapamwamba, kapena mwamtheradi ulusi onse minofu. Zochita Izi zingathandize kayendetsedwe mapewa waukulu ndi kusunga anapangira thupi lonse.

Mukhale ndi kuonjezera mphamvu ya mapewa

Kodi muyenera kuchita Zochita pa mapewa ake ochitira masewera a? Za mtundu wina wotchuka wa maphunziro amaonedwa makina. Ichi ndi aakulu amachita, amene inu mukhoza kuwonjezera mapewa anu ndi mphamvu akulu wonse. Pali embodiments angapo a mtundu umenewu maphunziro. Tikuyankhula zokhudza benchi kutsogolo kwa mowa, pa benchi ya bala kumbuyo mutu wanu ndi pa benchi Arnold.

zothandiza zokwanira kuchita alternately Zochita onsewa. Only mu nkhani iyi kudzakhala kotheka kuti tikwaniritse yunifolomu chitukuko cha mwamtheradi zimakhala onse minofu. Amafuna kuchita kuti njira 4 (8 kubwereza chilichonse), kenako mudzatha kuti iyende akadakwanitsira.

chimakweza ofukula

Zotsatirazi Zochita izi pa mapewa ake ochitira masewera a, mudzatha kupanga kumtunda kwa gulu ili la minofu. Mbali yaikulu ya katundu adzakhala atapereka kwa mutu lateral. Kudzera m'sukuluyi, mungapereke minofu yanu pang'ono anamaliza mawonekedwe, kuwapanga kuyang'ana wamphamvu kwambiri.

Pogwira ntchito yonseyi, si koyenera zolemera pamwamba pa mapewa. Pankhaniyi, zimfundo phewa adzapita katundu kwambiri. Chotero, izo kumachititsa kuvulazidwa.

Poyamba ayenera anaonetsetsa kuti akhali molunjika. Mukhoza kugwiritsa ntchito mpando ndi kumbuyo mkulu. M'pofunika pansi, kukokera pa kumbuyo ndi kuyamba ntchito yonseyi. Ndiye inu mukhoza kuyamba kuchita chimakweza mu pachithandara. Mwa njira iyi adzatha kutenga pazipita minofu katundu.

Izi Zochita pa mapewa a mtengo ayenera kuchita za 3 akanema wa kubwereza 10 aliyense. Zikatero, ngati panali kufuna kuwonjezera kukula ndi kumanga minofu, inu ayesetse kuchita ntchito angapo wakudza ndodo.

shrugging

Mwakugwira Zochita izi pa mapewa ake mu masewero olimbitsa thupi, mungathe kuwonjezera m'lifupi thupi chapamwamba, komanso kukhala trapezius minofu. maphunziro ndi njira wosavuta. M'pofunika kukatenga zida masewera (dumbbells kapena barbell). Pankhaniyi, nthambi asungike pamodzi thupi lopanda Yosefera iwo. Pambuyo kuti muyenera kuyamba kuchita shrugging. Mapewa ayenera adzaukitsidwa mkulu ngati n'kotheka. tcheru chonse chiyenera kukhala mapangidwe kayendedwe ka pakati pa malo thunthu. Atachita mtundu wa maphunziro m'pofunika kutambasula khosi. Izi kuchotsa nkhawa mu izo. Ayenera kuchita 2 njira ya 15 replicates lililonse.

Inagwedezeka, anachita kwa katundu

Kodi tingatani kuti tikhale ndi minofu ya phewa? Zochita, lero ndi zofala. Ndipo mmodzi wa mitundu yotchuka kwambiri ya maphunziro amaonedwa zodabwitsa kuti katundu kupita mbali ndi pamaso pake pa pulogalamu yoyeseza wapadera. Chifukwa chakuti minofu pamene akuchita mtundu uwu wa masewera olimbitsa thupi kuoneka ofooka, musayembekezere kuti mudzatha kulera ndendende kulemera mofanana mu ntchito mitundu pamwamba maphunziro. Choncho, tiyenera kuganizira zawo zonse ambiri kubwereza - pafupifupi 12. Nthawi kupuma pakati waika ayenera kuchepetsedwa kwa masekondi 30. Choncho, minofu akhoza atengere nazo mofulumira asidi lactic. Ndipo wotopa wothamanga kudzakhala kuli.

Kodi kukhala mkazi?

Atsikana nthawi zambiri kuyamba kupanga masewero olimbitsa thupi kuti tikwaniritse cholinga chinachake. Mwachitsanzo, jambulani mimba, ndi matako kuti kwambiri zotanuka. Komabe, akazi kwambiri kawirikawiri ndikuganiza za mpumulo wa kumtunda kwa thupi.

Pali maganizo Zochita, chifukwa mapewa ndi kumbuyo zimathandiza chakuti mtsikana ali ngati munthu. Komabe, zimenezi ndi zolakwika. Kukhala ndi minofu ya thupi chapamwamba, mukhoza kupanga chifuwa anamaliza kwambiri. Mapewa kukhala kulakalaka ndi m'chiuno - yopapatiza kwambiri. Mu maphunziro a minofu phewa kwa akazi kawirikawiri amatanthauza mitundu zokambirana monga benchi atolankhani, Kankhani akuluakulu ndi kuswana manja madera osiyana ndi mtsogolo.

Mwachibadwa, n'zotheka kuphunzitsa manja anu boma kuti iwo adzayang'ana mpweya. Komabe, munthu ayenera kudziwa pamene kusiya. Choncho ndikofunikira kugwira ntchito akafuna mphamvu yakupulumutsa. Sikuti onse angakhale anazindikira kuti ndi kuphunzitsa mukhoza kuchotsa zopatsa mphamvu osafunika. Pali kuthekera ngati kuti chifuwa adzakhala ndichepe pang'ono. Komabe, kupanda thandizo phewa ndi "kubwezera".

Tiyenera dongosolo bwino

Kwenikweni muyenera kupanga ndandanda, umene kwathunthu penti ndi ndondomeko maphunziro. mlangizi aliyense masewero olimbitsa adzakhala kulengeza atsikana maphunziro awo kuwonjezera Zochita kuti Cholinga chake ndi chitukuko cha mapewa. Adzakuthandizani kulimbikitsa dongosolo mtima ndi kaonedwe mu chitukuko cha minofu, sikungawononge ndi aesthetics thupi. Ngati mpope yekha kumbuyo, angatsutse kuti msana thoracic, mukhoza kugula kaimidwe cholakwika ndi kupindika msana.

Kodi ndi mitundu iti ya maphunziro iyenera kuchitidwa?

ZIMAKHALA olimba aphunzitsi inakhazikitsidwa Zochita ochiza mapewa. Pali 4 okha, koma izi ziri zoposa mokwanira. Ndi iwo, atsikana adzakhala mulimbitse minofu ya mapewa ndi chifuwa. M'pofunika kuthana ndi machitidwe maphunziro mwatsatanetsatane.

1. Press wa dumbbells atakhala. Ndi bwino kuchita mtundu zolimbitsa thupi pa benchi ndi kumbuyo. Izi kuchepetsa mavuto pa nsana wanu. Manja ndi dumbbells mu dzanja m'pofunika kupasuka, ndiyeno yambani pang'onopang'ono kukacha. Kukhala pamwamba pa masekondi angapo, muyenera pang'onopang'ono mosamala kubwerera ku malo apachiyambi.
2. Zokwera patsogolo ndi mbali. m'pofunika kuchita masewera olimbitsa thupi ndi dumbbells mu kuimirira. Manja ndi zipolopolo ayenera adatchithisira pamodzi thupi. Iwo ayenera choyamba kwezani dzanja, ndiyeno patsogolo, ikufanana pansi. Kodi ntchito minofu chifuwa ndi manja.
3. Kuswana manja, kugona pansi pa kulozetsa benchi. M'pofunika kutenga udindo mosabvuta. Nkhope ayenera kupita downwards. Ndiye ayenera kuyamba kuti akweze manja awo. Kupuma pamwamba pa masekondi angapo, m'pofunika pang'onopang'ono kubwerera ku malo ake apachiyambi.
4. Kankhani akuluakulu komanso ndi masewera olimbitsa thupi kwambiri, ndi yofanana osiyana kuphedwa. Kukankhira akuluakulu mukhoza kuganizira khoma, pansi. Ngati womberani ndi kumva, inu mukhoza kuchita izo pa maondo bended. Kukachitika kuti njira zachikhalidwe ndi losavuta kwambiri, mungachite Kankhani akuluakulu makofi kapena fitball.