A pang'ono za ojambula. dontho akonzedwa

Kwa nthawi yaitali kukula kwa ojambula walandira kwambiri njira zosiyanasiyana, koma mwakukhoza kwa iwo ndi dontho akonzedwa. Kodi dontho anapereka? M'nkhani Kupenda lingaliro ili. Iwo kupatsidwa zina zokambirana komanso matchati ndi nsonga kwa oyamba.

mwachidule

Chifukwa ojambula anayamba kugwiritsa ntchito njira imeneyi? Pamene onse anali njirayi? Dontho anapereka Ndipotu - ndi njira imene womberani zichitike mpaka wathunthu kapena chosakwanira kutopa, ndiye inu kutaya pang'ono za kulemera ndi kupitiriza kuchita njira zing'onozing'ono katundu. Zimathandiza kukula kwa minofu mosiyana. njirayi anali woyamba anatulukira ndi mtolankhani komanso mkonzi wa "Thupi Culture" Henry Atkinson kalelo mu 1947. Mwamsanga zitachitika izo, phwando ankatchedwa mosiyana. Mwachitsanzo, "ndi atsikira amaika", "patatu dontho akonzedwa" ndi "Mzere-akonzedwa."

ntchito

Chifukwa choona kuti bodybuilder zolinga yekha "cosmetically wokongoletsa" okha, koma musati amakula yomweyo dzuwa ndi zokolola, umatchedwa munthu wothamanga wapadera. Ichi ndi chifukwa chake thupi omanga ndi kutikonda kwambiri dontho mosiyana. Chifukwa cha iwo, minofu kukula mofulumira kwambiri. Osewera, sprinters ndi akatswiri ena konse ntchito dontho akonzedwa. Ichi ndi chifukwa chakuti njira imeneyi woterewu mphamvu, mphamvu ndi liwiro. Koma ngati cholinga chanu - ya misa zowonda kusiya anapereka ndi oyenera inu mwangwiro!

Kodi luso?

Choncho, tiyerekeze kuti mukufuna kugwira "zochotsa pa kukongola" yolemera makilogalamu 40 pa mowa. Inu tikuigawa nthawi 10, koma nthawi yotsiriza anali kovuta. Yotsatira anali ngakhale kovuta, ngakhale ntchito poonera. Ndipo pamapeto pake anakhala 12 kwa inu. Ndipo ziribe kanthu momwe inu muyesera, inu simungakhoze kuchita kubwerezabwereza 13. Mwagwira mfundo za chisankho kukana, koma ngati inu kuchotsa kotala ya kulemera, mupitirize. Ngati thupi sangachite kubwereza oposa 12 ya kulemera mwachizolowezi, tisaganize kuti ndi kulephera mtheradi. Zimenezi zimatchedwa "zabwino kukana", ndipo thupi lanu ndi wokonzeka kupitiriza kugwira ntchito, koma ndi kulemera zochepa. Ichi ndi chifukwa njira ochiritsira, amene anachita kuti kutopa, si yambitsa ulusi onse minofu. Kodi okhawo ofunika kulemera anakhumba, kuchuluka kwa nthawi. Ngati inu kuchepetsa chiwerengero cha makilogalamu ndi kupitiriza thupi, inu athe ena ambiri ulusi minofu. Dontho akonzedwa kumathandiza kutsegula kwa "aliuma" ulusi minofu zimene zimachititsa kukula, omwe sati Zimapezeka zolimbitsa ochiritsira wa 6-12 kubwereza.

Zochita ntchito barbell

Sam Arnold Schwarzenegger ntchito dontho anapereka kukongola. Koma njira imeneyi n'zotheka ntchito kuchita masewera olimbitsa ena aliwonse kumene bala adzakhala adamulowetsa. Mwachitsanzo, mungathe kugwiritsa ntchito dontho adzabweretse pa mapewa. Chokha kwa njira imeneyi ndi imene muyenera kuchotsa mawilo pa kukwanilitsa mfundo yovuta. Tayerekezani kuti mukugwira benchi atolankhani ndi pogwiritsa 50, kufika chokana mwa kubwereza 10. Kuchepetsa kulemera ndi 20% ndi makilogalamu 5 analandira kwa aliyense wa zipani, mupitiriza kubowola kulephera lotsatira. Pambuyo kachiwiri kuchepetsa makilogalamu 20% (kumbukirani kuti kulemera kuti ndichepe ayenera kukhala yemweyo), ndi kusuntha kulephera lomaliza. Kotero kuti inu mumvetsa zolemera 30 yolemera. Mfundo yofunika ndi pamaso akuchita Zochita ayenera anasankha mbale azidzayenda ntchito ngati dontho anapereka. Musati mutenge awiri 15 kilogalamu, ndi bwino kutenga makilogalamu atatu 5, kuti kuchepetsa kulemera kwa nthawi.

Njira kuchepetsa kulemera mu theka, kapena 6-20

dontho uyu anakhala pa kulemera amakulolani kuchita awiri kubwerezabwereza osiyana. Iwo ali mu njira zawo bwanji minofu. Izo kulimbikitsa chitukuko cha minofu misa, komanso ndi ikukoka zosaneneka. Kuyamba, muyenera kusankha kulemera amene simunakhala katswiri oposa 6 reps. Kuwapanga iwo, ayenera kuchepetsa chiwerengero cha makilogalamu mu theka ndi chiyani 20 kubwereza. dontho ichi ndi ichi chosiyana ndi zina mwa izo ndi kuchepetsa ndi amapezeka kamodzi kokha. Ndipo nthawi zina - kawiri pa akonzedwa. Iwo amagwiritsa 3 olemera mosiyanasiyana.

njira analimbitsa

Ngati dontho anapereka - ichi ndi njira yabwino mu ojambula kwambiri, ndiye pali funso amene amapita kumbuyo kwa icho. Kenako maphunziro umalimba. Mu malo chachiwiri ndi wapamwamba mosiyana. Ndipo palibe chabwino kuposa kuphatikiza njira ziwiri zothandiza. Chifukwa, ife dontho-superset njira. Kodi ine ndichite Zochita? Mwachitsanzo, kutenga lateral zochotsa dumbbells ndi dumbbells atolankhani mu malo mosapumira. Yambani ataima ndi 8-12 kubwereza. Pankhaniyi, muyenera kugwiritsa kulemera pazipita. Kenako, ayenera kuchitapo kanthu mwamsanga kuti dumbbells. kulemera ayenera kukhala osachepera okaona. Pakati pa Zochita safuna kuti apumule. Pamene akuchita ntchito yaikulu - basi kuchepetsa kulemera pa njira. Njira imeneyi ndi kwambiri, choncho kuchita zimenezi, samalani. Kodi mwabwinobwino kuwunika mphamvu zawo ndi luso la thupi.

Pomaliza

Izo ziyenera kuti maluso ameneŵa ndi otchuka kwambiri pakati bodybuilders. Iwo mpata mwachilungamo nthawi yochepa kukwaniritsa zolinga zawo. Mwachitsanzo, muyezo mchitidwe tichipeza 9-12 kubwereza kwa gulu lirilonse minofu, koma ntchito dontho akonzedwa, ndi wothamanga zimapangitsa lonse 6. Koma izo ndithudi sizikutanthauza kuti facilitates pulogalamu awo ndi worsens zotsatira. Ngati mungathe yambitsa akatumba onse ndi ochepa kubwereza, koma kupanga izo pang'ono pokha zolakwika, si kuipa nkomwe. Mwamtheradi lililonse masewera olimbitsa thupi kutopa. Koma minofu mwatopa, komabe kulandira katundu pazipita, chifukwa zochepa kulemera ndi njila kwa zapitazi, amene anali ndi inu munakweza izo mwatsopano ndi wodzala mphamvu.