Amene minofu akugwira ntchito ndi Kankhani akuluakulu?

Ena othamanga achinyamata sadziwa minofu akugwira ntchito ndi Kankhani akuluakulu, ndi zina amaona womberani achabechabe ndi kukana kulikwaniritsa.

Palinso maganizo olakwika kuti nthawi zambiri munthu agonjedwa naye, kotero thupi lake adzakhala wamphamvu ndipo bulkier. Komabe, akatswiri amalangiza kutsimikizira zosiyana ndi kukankhira akuluakulu si nthawi zoposa 15, ndi kuwonjezeka katundu ndi kofunika chifukwa zovuta za Zochita okha. Komanso, ambiri owonjezera bwereze chabe exhausts minofu ndi kungachititse kuti catabolism.

Kuonjezera mphamvu ndi minofu misa kuyesetsa makamaka njira, ndipo chachiwiri - pa zovuta kuyenda (mwachitsanzo, kuchita kapena Kankhani-pa abutment pa dzanja limodzi).

Choncho, funso - kodi minofu akugwira ntchito ndi Kankhani akuluakulu, akhoza anayankha zochokera makhalidwe thupi la kapangidwe anthu. Mwachitsanzo, katundu kugwirizanitsa pakati minofu pectoral ndi dzanja triceps zimadalira m'lifupi malo. The kale kuika manja, katundu zochepa pa minofu ya pachifuwa. Udindo wa mapazi nazonso umamangidwa ndi katundu minofu ena. Pamene mapazi ankachitika kuthandiza katundu ndi anaikira pa minofu chapamwamba pachifuwa (Njira iyi analogous kuti benchi atolankhani pa kulozetsa benchi ya mowa).

Komanso chofunika kwambiri wakhala manja pa pushups. kupanga Traditional wa maburashi - kufanana kwa thupi. inu mukhoza kuika manja anu kwambiri pang'onong'ono kuonjezera katundu triceps, ndipo manja kutembenukira mkati ndi zala zanu. A Kankhani akuluakulu pa zala kapena zibakera zimathandiza kulimbitsa ndi woimbayo lapansi.

Zimenezi n'zimene minofu akugwira ntchito ndi Kankhani akuluakulu mukuonera, zochokera njira ya akuchita Zochita. Mwachitsanzo, kafukufuku wa asayansi asonyeza kudalira katundu pa malo a mapazi pamene wokhulupirira. Ngati inu ntchito mu mawonekedwe chakale (mapazi lathyathyathya mpumulo pansi), katundu ndi wofanana peresenti 64 kulemera munthu, koma pa nthawi ya zokankhakankha-ndi thandizo pa maondo - amagwiritsa peresenti 49 kulemera.

Oyenera oyamba chimake chachiwiri zolimbitsa thupi, koma monga mwa mwezi m'pofunika kusinthana kwa Baibulo tingachipeze powerenga.

Kuonjezera katundu, mungathe kugwiritsa ntchito weighting kulemera osiyana. Ngati palibe wothandizira, kulemera zina kudzera chikwama cha kumbuyo odzazidwa potero weighting.

Amene minofu ndi Kankhani akuluakulu pamene mungathe kumva mapazi anu pamene wokhulupirira pa mpando. Mmalo awa, katundu chinawonjezeka pafupifupi 75 peresenti ya kulemera kwa thupi. Zotsatira chomwecho zimatheka ndi Kankhani akuluakulu pa dzanja limodzi. Pamene kuchita masewera olimbitsa thupi ili mapazi ayenera kuyikidwa onse kuposa masiku kukwaniritsa bwino thupi. Pankhaniyi, mkono Kuthandiza ayenera pabwino mu mzere ndi thupi ndipo alibe kusiya pambali.

Pamene tingachipeze powerenga Kankhani akuluakulu ndi katundu wamkulu, makamaka pa minofu chapamwamba pectoral. Komabe, pali posambira.

Amene minofu akugwira ntchito posambira amasonyeza ntchito za pulogalamu ojambula. The amagwiritsidwa ntchito mwanjira ya maphunziro awa lagona mu kuphweka zida masewera. Nthawi zina zokwanira kupeza zidutswa ziwiri za chitoliro anakonza kufanana ndi zonse chinkhoswe, ndipo mukhoza kupeza otukuka pectoral minofu ndi triceps.

Kutsindika chachikulu cha katundu zimadalira malo manja, ndiko malo ya manja ndipo m'lifupi nsinga za. Pamene m'dzanja la manja mapewa-m'lifupi katundu waukulu imagwera pa gawo pakati ndi kutsikira minofu pachifuwa. Triceps atuluka nsinga abutment pansi chiletso.

Pamene inu kusintha udindo wa mutu pa zolimbitsa thupi ndi inu mukhoza kumva zomwe minofu akugwira ntchito ndi Kankhani akuluakulu. Kudzutsa mutu mavuto pa gawo m'munsi minofu pachifuwa, nimuponye - pa mbali chapamwamba.

Pamene Kankhani akuluakulu ndi siimakupiza kuwongolera kugwirizana ndi osauka mphamvu akulu.

Care ayenera kumwedwa osati za thupi kaimidwe (molunjika ndi opanda maganizo mosayenera), komanso kupuma moyenera, gawo limodzi la izo zimatengera bwino maphunziro. Pa mbadwa ayenera kupuma kwambiri pamene kukweza - pang'onopang'ono kutulutsa m'mimba Anabweza. Ndi malamulo amenewa kutsatira akatswiri kupuma.