Njira yothetsera nkhondo ya Arnold ya kunama, kukhala pansi ndi kuima

Arnold Schwarzenegger ndi chitsanzo cha othamanga ambiri omwe akugwira nawo patsogolo chitukuko cha thupi lawo. Chifukwa cha zomwe adazidziwa komanso kudziwa momwe thupi limakhalira, wojambula wotchuka komanso womanga thupi anapanga ntchito yapadera yogwira ntchito mapewa.

Msilikali wa Arnold - minofu ikugwira ntchito yanji?

Chifukwa chakuti pa nthawi ya masewera olimbitsa thupi, manja amapanga mpikisano, magulu osiyanasiyana amtunduwu amagwira nawo ntchito. Ambiri mwa katunduwo amagwera pa matumba atatu a minofu ya deltoid. Tiyenera kukumbukira kuti makina opanga makina a Arnold amapanga zithunzithunzi zopanda minofu zomwe sizikuphatikizidwa mu makina apamwamba, choncho mapewa adzawoneka ngati owopsa. Kuwonjezera pamenepo, triceps, trapezium, kumtunda kwa mitsempha ya pectoral, komanso minofu ndi minofu yambiri ikugwira nawo ntchitoyi. Dzanja la Arnold limagwiritsa ntchito minofu panthawi yonseyi, yomwe imakhudza ubwino.

Njira ya nkhondo ya Arnold

Schwarzenegger nthawi zonse ankamvetsera mwatsatanetsatane njira yochita masewera olimbitsa thupi, popanda zomwe sizidzakhala zotheka kukwaniritsa zotsatira. Pali maulendo angapo ofunikira omwe ayenera kulingalira pochita makina a Arnold.

1. Musanayambe kuchita masewera olimbitsa thupi, muyenera kutambasula bwino mapewa anu, ndikuyendayenda ndi kuchepetsa.
2. Ambiri amalakwitsa pogwiritsa ntchito kulemetsa koyambirira, koma muyenera kufufuza bwinobwino zomwe mungathe ndikudziwa njira yoyenera yophera, muyenera kuyamba ndi katundu wochepa.
3. Simungathe kupuma mpweya wanu, kotero kuti exhale ikhale pamayesero, kutanthauza, pa ntchito ya makina osindikiza.
4. Pogwiritsa ntchito makina a Arnold, njira yomwe iyenera kuwonetseredwa momveka bwino komanso popanda kusintha, kumbukirani kuti simungathe kukweza zitsulo zam'madzi, chifukwa izi zimawonjezera mtolo.
5. Ponena za chiwerengero cha kubwereza, muyenera kufika pang'onopang'ono kufika pamtunda kuti mukwaniritse maulendo 8-12 mu njira 3-4.
6. Pamapeto pake pakuyenda kwake, nkofunikira kupanga makina osakanikira kuti akwaniritse chiwongolero chachikulu cha minofu ya deltoid.
7. Musagwirizane ndi zopopera za wina ndi mzake pamwamba pa kayendedwe kawo. Ngati mumanyalanyaza malamulowa, zidzasokoneza kayendetsedwe kake ndipo zingachititse kuvulaza.
8. Ndi bwino kupanga makina a Arnold kumayambiriro kwa maphunziro a mthunzi wa pamapewa, popeza ntchitoyi imapangitsa kuti minofu ikhale yabwino.

Mabungwe a Bennold a Arnold

Zosiyana za zochitikazo zimaonedwa kuti ndizofunikira ndipo ndi bwino kuzichita pa benchi ndi kubwezeretsedwa komwe kumathandizira kumbuyo kutsogolo. Izi ndi zofunika kwambiri kwa oyamba kumene, chifukwa chifukwa chochita zofalitsa ndi zolakwika mukhoza kuvulaza msana. Mphamvu ya Arnold yokhala ndi ziphuphu zimaperekedwa malinga ndi ndondomeko yotsatirayi:

1. Khalani pa benchi ndikukankhira kumbuyo kwa mpando wanu kapena kuwuika patsogolo. Gwirani zitsulozo pamapewa ndi manja anu nokha.
2. Pang'onopang'ono chitani makina osindikizira, ndipo pamene mbidzi zikufika pa diso, muyenera kuyamba kutembenuza manja. Musayambe kupanga mpikisano patsogolo pa mfundoyi.
3. Pamene mitengo ikuluikulu ili pamlingo wa korona, iyenera kupita kumutu. Manja akamaweramitsidwa pamutu, palinso mitengo yowongoka. Kumapeto kwa kayendetsedwe kake, khalani chete mwa kuzimitsa.
4. Kubwereza tsatanetsatane wa kayendetsedwe kake, kokha kumbali yosiyana, ikani manja anu pansi, mutenge malo oyambirira.

Makina osindikizidwa a bench Arnold

Ochita masewera ena amakonda kuchita masewera olimbitsa thupi akuyimira, koma pakadali pano, mtolo wam'mbuyo umatuluka, womwe ukhoza kuvulaza, motero onetsetsani kuti nsana yanu ili patsogolo. Za momwe mungagwiritsire ntchito makina a Arnold's bench press, omwe tawafotokozera pamwambapa, chinthu chachikulu sichikupangitsani msana wanu. Tiyenera kuzindikira kuti ntchitoyi ikuphatikizapo mbali za mbali za minofu ya deltoid.

Mabungwe a Bennold a Arnold

Ochita maseŵera ena amachita masewera olimbitsa thupi ndi malo omwe amatha kukhala nawo, omwe amakulolani kuchotsa katundu kuchokera msana. Mndandanda woterewu Arnold Schwarzenegger amatanthauza kugwirizana ndi maunthu angapo:

1. Ndikofunika kukhala pa bench yopanda malire, ndikuyika phazi lonse pansi.
2. Sungani zitsulo zoyandikana pafupi ndi mapewa anu, ndipo chitani makina osindikizira a bench monga tafotokozera kale.
3. Ndibwino kuti tizilonda tisawonongeke pa benchi komanso kuti tisabwerere.

Kulimbana kwa Arnold kwa atsikana

Kuti mukhale ndi thupi lokhazikika, kugonana kwabwino kumayenera kumvetsetsa ndikukula kwa magulu onse a minofu ndi mapewa, kuphatikizapo. Pachifukwa ichi, mogwirizana ndi makina a Arnold, njira yothandizira atsikana ndi yosiyana ndi ya amuna, koma pali zinthu zina zofunika kuziganizira:

1. Ndikofunika kuyamba kuphunzitsa ndi kulemera kochepa kuti mudziwe njirayi. Kuwonjezera katunduyo kuyenera kukhala kosalala.
2. Kuonjezera aesthetics ya chithandizo chamtendere, m'pofunika kuwonjezera chiwerengero cha kubwereza.
3. Musawope kuti mapewa adzakhala aakulu, chifukwa pa izi muyenera kuchita masewera olimbitsa thupi ndi kutenga mapuloteni ambiri .