Ngati m'zaka zapitazi zolimbitsa thupi zinali zofashoni, tsopano bizinesi ikuyenda mofulumira kwambiri - akazi anathamangira ku "zida zamphamvu", ndipo ma barbells adagulidwa. Bhala ndizovuta kwambiri muzitsulo zamagetsi. Komabe, ngati mukukonzekera kuti palibe kusintha kwina, izi sizikutanthauza kuti simukusowa bar. Mothandizidwa ndi "zashchalochki" ndi kulemera "mungathe kukwaniritsa zofunikirako kanthawi kochepa: kugonana, zolimba, matumbo, ndi miyendo yochepa. Chofunika kwambiri - popanda kutengeka! Kuchita masewera olimbitsa thupi ndi mabulosi kumapangitsa thupi lanu kukhala langwiro, komanso pa ntchito zachizolowezi ... inu nokha mukudziwa zomwe zikuchitika kwa iwo.
Masewera
Komabe, pali zochepa zobisika za kuchita masewera olimbitsa thupi ndi mabulosi kwa atsikana. Choyamba, zochita zamphamvu zimagwirizanitsa bwino ndi zochitika za aerobic kapena cardio. Mothandizidwa ndi kutuluka kwa cardio mumawotcha mafuta ochulukirapo, komanso kuphunzitsa mphamvu kumathandizira kukhululukira minofu, zotsatira zake - mumataya thupi, ndipo minofu imakhala yolimba. Kuonjezerapo, ngati simukufuna kukhala ndi zigawo zomangira thupi, komanso kuti zowoneka bwino sizikuphatikizidwa muzolinga zanu, musati mutengeke pa malonda okhudza masewera olimbitsa thupi. Zakudya zanu ziyenera kukhala zosakwanira, musalowe mu zakudya zamagazi komanso zakudya zamapuloteni. Kupanda kutero, chakudya chotero kuphatikizapo masewera olimbitsa thupi ndi bar, chidzakhala cholimbikitsana kumangirira minofu yogwira ntchito.
Cholakwika china chokhudza bar: kuchokera kozoloŵera, masewero olimbitsa thupi ndi mabulosi, simumabweretsa testosterone mlingo, ndipo samawoneka zomera pa nkhope ndi pachifuwa. Ndikhulupirire kuti, kuti ndigwiritse ntchito dongosolo la endocrine ndikusintha ndondomeko yopangira mahomoni, muyenera kuyesetsa kwambiri kusiyana ndi maphunziro ndi bar. Amayi ena am'mimba amagwiritsa ntchito zowonjezera mavitamini ndi testosterone pazinthu izi, simungachite zimenezo, kulondola?
Pofuna kuti pakhale minofu yosafunika yomwe imakhalapo ndipo ziwalo zofunikira za thupi zimatulutsidwa, titsatireni zovuta zathu zofunikira ndi masikono.
Zovuta kuchita
- Tiyeni tiyambe ndi zosavuta zochita ndi mabulosi kwa oyamba - masewera . Chofunika kwambiri ndikutalika kwa kayendedwe ka kayendetsedwe kake, ndiye kuti - timakhala mochepa kwambiri. Timakweza bar (popanda kulemera kwina) kuchokera pansi ndikuyika pamapewa athu ndi mutu. Powonongeka timayimba mozama monga momwe zingathere, pamene thupi likuyenda patsogolo, ndipo mabowo amatha kutsogolo. Timagwiritsa ntchito mapirawo ndikuyendetsa miyendo. Timabwereza mobwerezabwereza ndi njira zitatu. Izi ndizochita masewero olimbitsa thupi ndi mabulosi pamatako, quadriceps ndi biceps.
- Pitirizani ndi zochitika zamakono kwambiri ndi bar - deadlift . Zochitazo zimasinthidwa pang'ono kwa amayi, kuti asatenge mpweya wosakanikirana, koma miyendo yoyamba yonse. Kotero, mabulosiwa ali pansi, miyendo ikusiyana, zala zakutsogolo zikuyang'ana kumbali. Kuti mutenge bar, yang'anani ndikuchita manja achikondi kapena osakanikirana. Hvat ayenera kulingana ndi kuchuluka kwa mapewa. Poyang'anitsitsa, timatsitsimula mapewa, timagwetsa misana yathu. Timakwezera barolo mpaka pamadzulo, ndiye timatsiriza ntchitoyi podyetsa mapirawo ndikuyendetsa miyendo yathu, kuyendetsa mmatumbo momwe tingathere, kutsika mpiringidzo. Chitani zobwereza zisanu, njira ziwiri.
- Kenaka, timagwiritsa ntchito bwino kwambiri pogwiritsa ntchito bar - kuchoka pachifuwa . Chifukwa cha ntchitoyi ndi bar, mphamvu zambiri zimagwiritsidwa ntchito (zomwe zikutanthauza kuti mafuta akugawanika), sizothandiza kokha mapewa anu, komanso makina osindikizira, komanso kumbuyo ndi miyendo. Muzochita zofunikira m'pofunika kukweza galasi pamapewa kupita kumalo pamwamba pa mutu. Pachifukwa ichi: timayimilira pa masewera a masewerawa, timayika pamatumbo, timapanga. Mizere ikhale mbali yapakati, kupindika mawondo. Kukweza, mutu wabweretsedwa kuti asakhudze ma barbell. Kukwera uku kumachitika chifukwa cha nsomba, mphamvu yowonjezera miyendo. Choncho, kuwongolera kwa manja kumaphatikizidwa ndi kuwongoka kwa mawondo. Timakonza bar kupitirira mitu yathu. Kubwereza: 5, yandikira: 1.