Amphamvu ndi wokongola kumbuyo - kupisa ndodo otsetsereka a

Bodybuilders Timasangalalanso mafani ndi yaikulu wake muscled kumbuyo. Ndithudi, izi ndi chifukwa cha maphunziro mwakhama pansi zochitika zapadera. Iwo kalekale zatsimikiziridwa kuti kukhulupilila weightlifting bwino anachita izi malamulo. The wothamanga ayenera kudziwa zomwe gulu minofu iye akufuna ntchito. Pa mfundo imeneyi, anasankha Zochita zonse zofunikira. Kodi munaonapo munthu wothamanga amene amawapopa mkono umodzi kapena mwendo? Workouts monga akonzedwa zokambirana kuti kuganizira kukula kwa magulu mwamtheradi onse minofu. Ndipo bodybuilder ojambula popanda bwino anayamba kubwerera? Ndipotu, gawo ili la thupi amatitsimikizira bwino wothamanga mu pafupifupi onse masewera.

Kodi kuonjezera buku la kumbuyo? Kuti ndi cholinga ndodo otsetsereka a adzakupatsani mwayi kwambiri kupanga timapangira torso. Ntchitoyi anagonjetsa othamanga lonse. Katundu waukulu imagwera pa gawo pakati za mmbuyo. Ngati cholinga ndodo otsetsereka adzakhala ndi zolimbitsa okhazikika pulogalamu yanu, padzakhala Kuwonjezera pa makulidwe a pamwamba ndi pansi pa minofu wodziika wa trapezoid ndi. maphunziro Nkofunika kusunga kukhazikitsa olondola a njira ya. Njira yokhayo nsana wanu adzakhala chachikulu ndi akulu.

Kotero, ife tiri kuima pamaso pa mowa, mapazi palibe onse kuposa mapewa, mawondo pang'ono wopindidwa. Nsonga ndi ntchito ya projectile nsinga khosi pamwamba. Mtunda pakati pa mitengo ya palmu sayenera upambana m'lifupi mapewa. Kenako torso amatsamira patsogolo pang'ono ikufanana pansi. Mutu kuyang'ana kutsogolo, mawondo pang'ono wopindidwa. Lumbar minofu m'kati kukhazikitsa ayenera kukhala voteji zonse. Iwo likukhalira kuti bala liliri pa sportsman pa manja mwachindunji pa mlingo shins. N'kupuma ndi kumangitsa ndi projectile kwa m'mimba. Khalani diso pa elbows anu, amene ayenera mosamalitsa kusuntha mmwamba ndi pansi. Kuwaponya mkulu ngati n'kotheka. Kokani ndodo yokha mwa minofu ya kumbuyo ndi mapewa. gululo ayenera kukhala yosalala, popanda jerks onse. Pamene muimba adzakhala za m'chiuno, kutulutsa ndipo pang'onopang'ono pansi. Pofuna kukwaniritsa zotsatira pazipita, muyenera torso, mutu ndi miyendo pa akonzedwa positi lokhazikika. Samalani maondo anu. Iwo ayenera nthawi zonse ndichotse. Kukonza kumbuyo, ndipo muloleni iye akhale pang'ono arched. Simutero, zivute zitani, gawo ili la thupi ndi anamaliza. Choncho kumawonjezera mwayi kuvulazidwa. Mutu malamulo tatchulawa ndichotse ndodo otsetsereka a adzapereka mukufuna. Pofuna kuonjezera osiyanasiyana zoyenda, mungagwiritse ntchito dumbbells.

Inde, ndodo anawerama kuti pamimba - ndi masewera olimbitsa thupi koopsa, koma zipatso kwambiri ndi zothandiza. Chinthu chachikulu - kuchita wokhulupirira otetezeka thanzi. Chonchi mlandu chikwaniritsidwa pazipita kubwerera.

Zochita ogwira amene anagwira ntchito kumbuyo lonse, imatengedwa kuti ndi deadlift kapamwamba. Ndi maphunziro kwa lifters onsewa. Zimenezi zimathandiza othamanga kusonyeza polyarticular kanthawi kumanga yaikulu minofu misa. kumbuyo wopangidwa buku, wokongola. Pa ntchito yonseyi zotsatirazi magulu ntchito minofu: kukongola, triceps, mkono wonse wakumanja, matako, flexors ndi latissimus dorsi. Monga mukuonera, ubwino zolimbitsa thupi sangathe kukambapo.

Ambiri othamanga novice amakonda kuchita deadlifts yomweyo. Ichi ndi chibwana. Choyamba, muyenera kutsegula nsana wanu ntchito anyonyomala. Pali mitundu iwiri ya Zochita: chakale ndi cholinga "sumo". Magulu onsewa ali otchuka kwambiri pakati othamanga. Osiyana chabe pokhazikitsa zala. Zingatanthauze kuti palibe zovuta kuchita izi. Ndipotu si. Muyenera kubwera mowa pa mtunda pazipita mowa pamene akukweza kutsetsereka ntchafu. Back asungike molunjika. Kukwera kwambiri ikuchitika bwino, Mulimonsemo mulibe kuchita kugwedezeka. Ngati mukuchita zinthu zolemera olimba, muyenera kuika pa lamba kulemera, amene adzakonza kaimidwe wanu ndi kumbuyo.

Chirichonse chomwe icho chinali, ndi Zochita awiri akugwira ntchito pa ambiri magulu minofu. Monga kukokera ndodo mu otsetsereka yaitali akufotokozera gawo pakati za mmbuyo.