Chibugariya anyonyomala. zolimbitsa m'chilengedwe chonse

Today, aliyense amafuna kuyang'ana ang'ono. Amawapopa thupi m'maonekedwe. anthu ambiri kubwera ku gyms, amene kuwononga nthawi. Zotsatira, kumene. Ena malo olimba ndi aphunzitsi kukuthandizani kuonda alendo. A yaikulu zolimbitsa thupi amathandiza kutulutsa mpaka minofu kutero. Nthawi zina ngakhale zachilendo kwambiri. Zotsatira pambuyo chiyambi cha makalasi mu holo kumachitika mwezi 1. Komabe, popanda maphunziro m'pofunika kukhala ndi kudya zakudya zoyenera, zimene kuchepetsa mafuta ndi kuwonjezera minofu misa. Kumene thupi ndi zambiri osiyana a amuna ndi akazi.

Koma izo zidalira pa cholinga. Ngati munthu akufuna kuonda, ndiye ndi bwino kuchita kuthamanga, kudumpha ndi zina zotero. Aliyense amene akufuna kumanga minofu, bwino yosayenera mphamvu Zochita. Chitsanzo chimodzi bodybuilders, yomwe ikuchitika ku zipinda za wambirimbiri nthawi chinkhoswe mu thupi amawapopa. A chitsanzo chithunzi M'malo mwake, yesetsani kuyang'ana slimmer. Kamodzi kulemera owonjezera wapita, ambiri amayesa pang'ono kuwonjezera minofu, makamaka pa matako kapena pamimba.

Zochita General

Koma pali Zochita chilengedwe zomwe zingagwiritsidwe ntchito pa maphunziro onse. Mmodzi wa iwo - Chibugariya anyonyomala. Ambiri a udindo sakunena za. Komabe thupi ndi zabwino kwambiri. Iwo angatchedwe kwa mtundu umodzi ndi anyonyomala katundu. Ndi kuchita zipangizo ambiri ofanana. Kusiyana kokha kwagona kuti anyonyomala Chibugariya zimagwiridwa atayima pa mwendo umodzi. Chachiwiri, ngakhale njira zina nawo, koma kukhalabe olimba. Zikuoneka kuti ntchito yonseyi N'zosavuta, koma kuika n'kovuta, makamaka poyamba.

Kodi ndiyenera?

Othamanga akadali kukangana ngati izi zofuna njira kukhala akuluakulu. Pa dzanja limodzi, yafupika katundu pa msana. Pa zina, njira m'malo zovuta. Pa nkhani imeneyi, anyonyomala Chibugariya kawirikawiri ntchito. Kukhazikitsa yake amafuna ukatswiri umene anagula okha ndi nthawi. Anthu ambiri amaganiza kuti ndi yosavuta kugwiritsa ntchito anyonyomala yachibadwa.

ntchito minofu

Monga tanenera kale, Chibugariya anyonyomala mwendo zofanana mwakale. Ndipo chifukwa kuti azitha ntchito mu ntchito, yemweyo. Kwenikweni, ndi pa ntchafu ndi matako. Komanso amaphunzitsa minofu ya atolankhani ndi stabilizers thupi. Ambiri amachita Chibugariya anyonyomala ndi dumbbells, omwe amaonjezera katundu pamwamba ndi ena, zili makamaka manja a minofu. Choncho, izo kwambiri bwino anayamba mkono wonse wakumanja.

Kusonyeza original

Anthu ambiri amene amapita ku gyms, sakudziwa nkomwe za anyonyomala Chibugariya. Osati masewera olimbitsa thupi wotchuka kwambiri pakali pano zingakhale zothandiza kwa anthu ambiri. Bwino anayamba minofu, monga tafotokozazi. Koma N'chifukwa chiyani tiyenera kusonyeza kutaya analogue?

Chibugariya squat ndi bwino monga akonzedwa zokambirana kwa oyamba. Mwana minofu (Pamlingo wamkulu inakwaniritsidwa stabilizers) akudwala katundu. M'pofunikanso powasamalira mfundo yakuti ndi bwino kuyamba popanda dumbbells. Kotero inu mukhoza kumvetsa ngati thupi amatha kulimbana ndi katundu wamkulu kuposa kulemera yake. Kwenikweni, Chibugariya anyonyomala anachita bodybuilders ndi amene ali koyenda yaitali pakati olimba. Minofu kale kwambiri kapena zochepa wangwiro ndi kuzilepheretsa katundu. Chibugariya anyonyomala atchule zosiyanasiyana mu pulogalamu maphunziro.

chifukwa

Pochita zimenezi Ndi bwino kuyamba mwamsanga anyonyomala. kupsyinjika Choncho, othamanga kwambiri minofu ya miyendo. anyonyomala Chibugariya oyenera bulking, ndi kuyanika. Minofu pamene pochita zimenezi kukhala kwambiri ndi bwino. Chibugariya kugawanika anyonyomala safuna kuwonjezera kulemera kwa dumbbell lapansi. Zingakhale bwino ngati ife kuchita zambiri. Ndi adani a ordnance katundu zikuoneka kuti angagwe. Ndi mwina chifukwa cha ntchito yonseyi ali anthu osatchuka. Ndipo nthawi zambiri ntchito zachitukuko thandizo.

zida

zotsatira zabwino pa ena minofu Chibugariya anyonyomala. Njira kukhazikitsa yovuta. Monga kutumiza zambiri kutenga dumbbell, ngakhale mukhoza nsanamira. Koma Yachiwiri ndi oopsa chifukwa pali mkulu Mwina wa kuchita zinthu zanu. Choncho, njira yachiwiri nkhani zotsatirazi.

Choyamba tiyenera kudzuka kuti benchi anali kumbuyo. Tenepo chibodzi mwendo wopindidwa pa bondo, m'pofunika kuvala pamwamba. The sock ayenera kupuma ndi benchi, chotero mosavuta kukhalabe olimba. The mwendo wachiwiri ayenera kuika patsogolo pang'ono za thupi kudzatha kwa cholinga chomwecho.

Pambuyo kuti muyenera kukhala pansi bwino mpaka nthawi monga miyendo ndi ntchafu, amene ali pansi, sanakhale kufanana pamwamba pa benchi. Choncho, anawerama bondo mwendo pafupifupi pafupi pansi. Nkofunika kuti thupi akhala molunjika ndi ofukula ngati nkotheka. Pambuyo pochedwetsa aziima mpaka bwino. Ndikufuna kubwereza kangapo pa lililonse mwendo.

ofunika

Mulimonsemo sangathe kutenga kwambiri. Chibugariya squat mwendo amafuna chisamaliro chapadera kwa projectile lapansi. Tisataye wanu n'zosavuta kwambiri, makamaka barbell a. Njira 8-15 kubwereza. Squat m'pofunika bwino, mwinamwake n'zosavuta wavulala. thupi adzakhala molunjika, izo zimatengera zotsatira za thupi. Kuti tisagwere pa, anakhala pa mwendo pansi kuti akankhidwira masentimita 15-20 kapena zambiri. Koma mfundo wotsikitsitsa pochedwetsa si yovuta, munthu wasankha kuti ndi yabwino. Zala za mapazi onse ayenera pabwino mwachindunji.