Zochita, wotchuka kwambiri zofunika ojambula

Tsopano anthu ambiri amakonda kupeza wokongola, embossed ndi zosangalatsa thupi. Kumene, izi zochuluka kuposa chaka cha workouts zazikulu, zakudya okhwima ndi ndalama ndithu kwa chakudya choyenera, zosiyanasiyana Chalk masewera ndi zina zotero. Nkhaniyi zidzagwiritsidwa ntchito kuzochita masewera, ndipo ndikuuzani za Zochita zofunika ojambula, cholinga chawo ndi njira kuphedwa. "Base" - ichi ndi maphunziro ovuta kuwamvetsetsa, kumene kumakhudza magulu minofu angapo ndipo nthawi zonse umachitikira ndi miyeso yaulere. Kumene, aliyense masewera zikutanthauza kuwonjezeka mu mphamvu, kupirira ndi see, koma nthawi yambiri bwanji kumanga minofu misa ndi mwayi waukulu.

Tiyeni tiyambe ndi Zochita kwa minofu pectoral. Woyamba wa chiwerengero cha m'munsi adzakhala tingachipeze powerenga benchi atolankhani. Ntchitoyi zikayenda bwino kwambiri minofu pectoralis yaikulu, komanso imayendetsa ndi triceps ndi deltas kutsogolo mtengo. Kuwonjezera tingachipeze powerenga, pali zina zimene mungachite kuti kukhazikitsa. Zikuphatikizapo benchi atolankhani pafupi nsinga (mphamvu ndi kugwira ntchito mkati minofu chifuwa), benchi atolankhani pa kulozetsa benchi, benchi atolankhani pa benchi Smith, ndi ena ambiri, amakhala osiyana, osiyana katundu chiŵerengero pa mbali zina za thupi lanu. Iliyonse njira ntchito, nthawi zonse kuchita njira akanali yemweyo.

Choyamba muyenera bala pansi m'chifuwa kuchepetsa. Pa nthawi imeneyi, mkono wanu ayenera kukhala ofukula kwa wina ndi mzake. Musaphwanye kwambiri akweze kapena kutsitsa mowa, koma pang'onopang'ono kuchita masewera olimbitsa thupi ndi osafunika. Ndi bwino kusankha mayendedwe lochepa tsatira mpaka mapeto a njira. nsinga ndi zogwirizana chimake. Kuwonjezera benchi atolankhani, kokoka zofunika ojambula ndipo zikuphatikiza posambira, amenenso ntchito bwino minofu pectoral ndi triceps. Ntchitoyi mwina bwino kuti pafupifupi aliyense ndi olimbitsa ndodo kapena sukulu. Zotsatira kwambiri chingapezeke mwa Kankhani akuluakulu zolemera kuti kulola minofu kukula mofulumira.

Zotsatirazi ife kusonyeza pa minofu kumbuyo. Wotchuka kwambiri "m'munsi" imatengedwa kuti ndi deadlift. Njira iyi anachita aligorivimu zotsatirazi: yoimba akukhala malo kuyambira pafupi pamwamba pa mowa, kupanga kusankha (wosiyana pang'ono kwa buku la samatha ntchito, chimene kulibe ochepa), kuchepetsa omwera pansi, pamene kusunga molunjika Ndipo pang'ono kupinda miyendo (NTHAWI ZONSE!). Pomaliza, ndi yemweyo arched nsana wake limakuwongola ndipo akutenga malo ake apachiyambi.

Tikumbukenso kuti embodiments wa deadlift zoposa benchi atolankhani. Tikungotchula wotchuka kwambiri: tingachipeze powerenga deadlift, amene ntchito minofu zabwino za mmbuyo, komanso zimakhudza trapezius ndi mwendo minofu; akufa Chikoka, Romania ndi cholinga "Sumo", omwe amadza kwambiri pa nyama ntchafu ndi mwendo wonse. Kuwonjezera deadlift, ku "m'munsi" kumbuyo Chikoka akumeneko (zothandiza kwambiri - mutu) ndi cholinga ndodo otsetsereka a.

Kenako pitani pa Zochita zofunika ojambula dzanja. Okwana pali magulu angapo a minofu dzanja, kuphatikizapo kukongola ndi, triceps, ndi mkono wonse wakumanja ankadziwana. Pakuti Zochita zikuluzikulu bicep ndi kufewetsa mafupa ndi barbell ubwenzi. Pakuti triceps - French osindikizira. Ndipo potsiriza, kuti deltoids adzakhala amachita nkhondo atolankhani. Mkono wonse wakumanja zimakhudzidwa Zochita zina zambiri, choncho n'zotheka kuchepetsa iwo "ikukoka".

Yotsirizira adzakhala Zochita zofunika ojambula mu minofu mwendo. Ndipo apa mu thandizo la KUKHALA akuluakulu, amene kuwonjezera pa miyendo ndi minofu kumbuyo akuvutika, ndipo thupi lonse. Machitachita olimbitsa thupi ndiwo pakati pa zoopsa kwambiri, choncho tiyenera kuchita ndi njira yake. Pambuyo kutenga malo koyamba ndi kupanga kusankha (pang'ono onse kuposa m'lifupi phewa), ndi wothamanga amaika bala pa minofu trapezius ndi woongoka, imayamba pang'onopang'ono squat, atagwira kubwerera arched ndi molunjika. Pambuyo m'chiuno kufika poti iwo ndi kufanana kwa pansi, ndi lifter akubwerera ku malo ake apachiyambi. Kuwonjezera anyonyomala kuti miyendo, kukhala lunges zofunika ndi mwendo makina.

Ngakhale monga kupanga Zochita izi, mukhoza iyende chidwi. Kuthandiza mu kupambana mofulumira zotsatira anakhumba akubwera chakudya chapadera, kuphatikizapo zakudya zenizeni ndi ntchito sportpita (mapuloteni, gainer, amino zidulo, creatine) kapena anabolic mankhwala. Recent ayenera ntchito okhawo amene akufuna kupereka moyo wake wonse ojambula, koma si zimakupiza yachibadwa.