Kuchita masewera olimbitsa thupi kwa amayi pa magulu onse a minofu

Kuchita masewera olimbitsa thupi ndi zosavuta komanso zothandiza. Amatha kugwiritsa ntchito mbali zosiyanasiyana za thupi. Kufufuza koteroko kulipo, ndipo kungapangidwe ndi manja anu kapena m'malo mwa mabotolo wamba.

Kuchita masewera olimbitsa manja

Mothandizidwa ndi maphunziro ndi katundu wambiri, mukhoza kulimbitsa minofu ndikupeza mpumulo wabwino. Kuwonjezera apo, mukhoza kuchotsa mafuta, kuyimitsa ndi kuwonjezera kuphulika kwa khungu. Pulogalamu ya machitidwe ndi zopopera ziyenera kugwiritsira ntchito biceps ndi triceps, kuti mupeze manja okongola. Cholemera chochepa ndi 2 kg, koma ndibwino kugwiritsa ntchito zipangizo zosweka kuti athe kuwonjezera katundu.

Kuchita masewera olimbitsa thupi kwa biceps

Kwa manja amawoneka okongola, muyenera kuyambitsa minofu yoyamba - biceps. Kuchita masewera olimbitsa thupi ndi maumboni a biceps, omwe akulimbikitsidwa kuti muwaphunzitse:

1. Ikani mapazi anu pa mapewa, ndi kusunga zitsulo zamkati pafupi ndi patsogolo pa ntchafu. Ntchitoyi ndi kukweza chifuwa cha mimba mwa kuguguda mikono. Kuchita izi ndikofunikira pumphunzi. Lembani manja pansi pakamwa, mutatha kukonza malo.
2. Zochita zolimbitsa thupi ndizochita "Hammer", zomwe zimakhala pambali pamphuuno. Kujambula / kutambasula kwa mikono, ndikupanga kayendetsedwe kokha kokha ndi mfuti. Ndikofunika kusunga zitsulo pafupi ndi thupi.

Kuchita masewera olimbitsa thupi chifukwa cha triceps

Kuwongolera ndi kufooketsa triceps kumapangitsa manja kukhala oipa, kotero ndikofunikira kutsegula minofu iyi panthawi yophunzitsidwa. Pachifukwachi machitidwe omwe ali ndi abambo aakazi kunyumba ndi abwino kwambiri:

1. Tengani zithunzithunzi, ndikuyang'ana chithunzi chomwe chili pansipa. Yambani kutsogolo, kusunga msana wanu molunjika, ndi kupukuta miyendo pang'ono. Zilonda zimagwiritsidwa ndi chifuwa, kotero kuti mapewa ali pamzere wofanana ndi pansi. Mukasankha mapewa anu, ikani manja anu pa mpweya. Pamapeto pake, muyenera kuimitsa pang'ono ndikubwezeretsani manja anu ku IP.
2. Phunziro lotsatirali, bombali liyenera kukhala ndi manja awiri pamwamba pa mutu. Kugwirana kolondola kumawoneka mu chithunzi. Pogwiritsa ntchito phokoso, titsani mphutu pamutu, ndipo mutatha kukonza, yongolani manja anu.

Kuchita masewera olimbitsa thupi chifukwa cha mankhwala osokoneza bongo

Popeza mapewa amalandira katundu pochita masewero olimbitsa thupi, mwachitsanzo, kukakamizika, amanyamula mosiyana kamodzi pa sabata. Kuchita masewera olimbitsa thupi ndi mankhwala osokoneza bongo akulimbikitsidwa kuti awonjezedwe ndi kutsegula:

1. Pamene mukuyimira mwachindunji dumbbells pafupi ndi mapewa pambali (onani chithunzi). Kutulutsa, yongolani manja anu, kukweza zitoliro. Pamapeto pake, gwirani, kuti muwonjezere katundu ndipo pang'onopang'ono muweramitseni manja anu.
2. Pochita masewera olimbitsa thupi, muyenera kuwagwira pafupi ndi mapewa anu. Kuyenda motsatira njira yowunikira, kwezani manja anu kuti apitirize mutu wanu. Kuwonjezera pa miyendo, mbali zina za thupi sizigwira ntchito.

Kuchita masewera olimbitsa thupi pachifuwa

Pokhala ndi zolimbitsa thupi, kukula kwa m'mawere sikungowonjezereke, koma kumatha kuyimitsidwa, kukhale kokongola. Masewero otsatirawa ndi ziphuphu za minofu ya pectoral ndi otchuka:

1. Konzani pa benchi ndikugwiritsanso zitsamba zamkati pafupi ndi chifuwa. Mbali yoyenera iyenera kupangidwa mu golidi. Kutsegula manja, kuwongolera manja anu, ndipo mutatha kukonza malo, bwererani ku PI. Ndikofunika kuti mabombawo asunthire njira yomweyo.
2. Popanda kutuluka pa benchi, sungani manja anu pamwamba pa chifuwa panu, kuwamangirira pang'ono pamphambano kuti musapewe kukanika kolimba, ndikukweza manja anu mkati. Kutulutsa thupi, kwezani kupopera kwa dumbbells, kuponyera manja anu kuti muthe kutambasula m'chifuwa. Kutenga mpweya, kwezani manja anu kachiwiri.

Kuchita masewera olimbitsa thupi

Miyendo yopyapyala ndi maloto a atsikana ambiri, choncho pogwiritsa ntchito kulemera kwambiri pa maphunziro, mukhoza kukwaniritsa cholinga chanu mofulumira. Zochita masewera olimbitsa thupi ndi zopopera pamapazi anu akulimbikitsidwa kuchita nthawi zonse:

1. Pofuna kuthandizira m'chiuno, chitani zotsatirazi: Sungani zitovu patsogolo pa ntchafu. Analoledwa kutaya pang'ono kumbuyo ndi mawondo. Yambani kutsogolo, kudyetsa pakhosi, ndikusiya miyendo yanu. Sungani manja anu molunjika, ndi kusunthira njugazo m'njira yolunjika. Kutulutsa pang'onopang'ono, imani.
2. Kuti mupeze quadriceps, yesani molunjika, mukugwira zida zamasewera. Khwerero limodzi kutsogolo, masewera asanalowe pansi pa bondo ndi madigiri 90. Pambuyo pokonza malo, ikani phazi lanu mmbuyo ndikuchita zonse kumbali ina.

Kuchita masewera olimbitsa thupi pamatako

Kuti zikhale zolimba, nkofunika kuthana ndi katundu wambiri. Zochita zabwino kwambiri ndi zopopera zam'mimba za minofu izi: masewera ndi kukwera phiri:

1. Kodi masewerawa amadyetsa nkhumba kumbuyo ndikugwa pansi pamaso pa ntchafu zisanakhale ndi pansi. Ndikofunika kuti kumbuyo kuli koongoka. Pambuyo pokonzekera malo, imani, kutulutsa.
2. Imani ndi dumbbells kutsogolo kwa miyala yamatabwa kapena malo ena apamwamba. Ikani phazi limodzi pazitsulo, ndi kulikankhira kutali, kuwuka, kutulutsa. Pogwedeza, kutsitsa mwendo umodzi ndiyeno winayo. Chitani mbali zonse ziwiri.

Kuchita masewera pamakina osokoneza bongo

Kuti mimba ikhale yopanda phokoso komanso yokongola, nthawi zonse mumagwiritsa ntchito makina osindikizira . Pali machitidwe olimbikitsa ndi dumbbells chifukwa cha minofu iyi:

1. Ikani dzanja limodzi mchiuno mwako, ndipo linalo, gwirani chithunzithunzi (kanjedza ku thupi). Mukalowola, tenga malo otsetsereka, kukonzekera malo ovuta kwambiri, ndiyeno, yongolerani ndikuchita izi mobwerezabwereza. Chitani chilichonse chosiyana.
2. Pochita masewera olimbitsa thupi, mugone pansi, mutakweza miyendo yanu. Ikani manja anu padera. Ikani, yongolani miyendo yanu ndikukwezerani mutu wanu ndi mapewa, ndikuloza manja anu kumapazi anu. Pambuyo pokonzekera vutoli, chepetsa thupi ndi manja mu PI.

Kuchita masewera olimbitsa thupi kumbuyo

Pakuphunzitsani, payenera kukhala koyenera kuchita masewera a kumbuyo, omwe ndi ofunikira kukula kwa thupi. Kuonjezerapo, kuchita masewera olimbitsa thupi kumawathandiza kukumbukira za ululu m'dera lino ndikuthandizira kusintha . Zochita za minofu yam'mbuyo ndi ziphuphu ndizoyenera kuphunzitsidwa muholo ndi kunyumba.

1. Lembani pang'ono miyendo yanu ndikuyendetsa patsogolo kuti mofulumira kubwereranso pansi. Kwezani mutu, ndipo sungani manja osunthira manjawo (manjawo). Manja okha ndiwo amagwira ntchito, ndipo thupi liyenera kukhala loyima. Limbikitsani thupi lanu, ndikulowetsani. Pambuyo pause pang'ono, ikani manja anu pansi.
2. Pochita masewero otsatirawa ndi zopopera, khalani moyang'anizana ndi benchi, ndikugwadida bondo, ndi mkono. Kumbali ina, gwirani chithunzithunzi, chimene muyenera kuchikweza m'chifuwa chanu mutagwira utawu pafupi ndi thupi lanu. Ndikofunika kuti thupi liziyenda, ndipo ntchitoyo ikuchitika ndi dzanja limodzi. Kulumikiza, ikani dzanja lanu pansi.

Zophatikizika zovuta ndi zobvala zopanda malire kuti zisawonongeke

Zomwe tatchula pamwambazi zingakhale mbali yothandizira thupi lonse ndipo zingatheke pakhomo. Pali zifukwa zingapo za momwe mungapangire bwino zovuta ndikuzigwiritsa ntchito bwino.

1. Choyamba muyenera kuchita masewera olimbitsa thupi ndi amayi omwe ali ndi vuto lolemera, zomwe zimapangitsa minofu yaikulu, mwachitsanzo, matako kapena ntchafu.
2. Ndikofunika kusankha kulemera kwa mankhwala osokoneza bongo, choncho ngati cholinga chake ndi kuchepetsa thupi, ndiye kuti zikhale zotheka kuchita mobwerezabwereza 20-25, ndipo ngati_kuwonjezera mphamvu ya minofu, ndiye kuti 8-10.
3. Zochita zonse ziyenera kubwerezedwa mu njira 3-4, mwinamwake sizigwira ntchito bwino.
4. Pewani kusuntha kwadzidzidzi ndi mofulumira. Chitani zonse bwino kuti muthe kuvutika maganizo ndi ntchito ya minofu.
5. Musanayambe kuchita masewera olimbitsa thupi, muyenera kukonzekera thupi, lomwe mkati mwa mphindi zisanu muyenera kutenthetsa : kusuntha, kuzungulira, kutsetsereka ndi zina zotero. Ngati cholinga ndi kulemera kwa thupi, ndiye kuti mutha kuchita masewera olimbitsa thupi mungagwiritse ntchito katundu aliyense.
6. Kwa minofu itatha kupweteka, makamaka makamaka tsiku lotsatira, ndi zotsatira zabwino, ndibwino kuti atsirize kutambasula minofu yomwe inalandira katundu.
7. Musamachite masewera olimbitsa thupi tsiku ndi tsiku, chifukwa minofu imafuna mpumulo. Njira yabwino kwambiri yothetsera vutoli katatu pamlungu. Kutalika kwa phunziro limodzi sayenera kudutsa mphindi 40.