Chikoka akuluakulu zolemera: ayamikira kiyi

Chikoka akuluakulu - ndi imodzi zokambirana lalikulu. Timatha kukhala ndi minofu ya manja, kumbuyo, pachifuwa ndi ngakhale atolankhani. Koma othamanga amene anakoka tsiku lililonse, pa nthawi ndinayamba kuzindikira kuti Zochita izi kukhala zochepa zogwirizana. Minofu minofu salinso kuwonjezeka, ndi kuchita kukoka akuluakulu akutsatiridwa mosavuta. N'zosadabwitsa, chifukwa thupi kale anazolowera kuti kulemera kwa thupi lanu. Ndipo katundu salinso amapereka kukula minofu. Mu milandu, othamanga ndi analimbikitsa kukokera zolemera za. Kodi amapereka Zochita izi ndi mmene kuchita iwo?

Kuti kupereka Chikoka?

A zolimbitsa yosavuta, nthawi zambiri amachita anyamata makhoti, ndi othandiza kwambiri. Mu kumangika ichi sikutanthauza zipangizo zaulimi. Chinthu chokha chimene adzafunika - ndi yopingasa mipiringidzo yosavuta kapena mtengo. Koma Margolis Wheel bwino ambiri monga wothamanga ndipo ali ndi kuthekera kwathuthu.

Mabogi amati kumangika amaperekedwa ndi:

• kuwonjezera chipiriro;
• kulimbikitsa dongosolo chigoba;
• kukula kwa misa ndi mphamvu;
• minofu tanthauzo;
• chikusintha kugwira ntchito kwa mtima;
• kuonjezera nsinga mphamvu;
• kusintha mawonekedwe thupi la munthu.

Kodi minofu kugwirizana ya wothamanga kuchita Chikoka akuluakulu zolemera?

Ubwino Margolis Wheel adzasonyeza zimenezo magulu otsatirawa:

• mapewa (triceps, kukongola, zapambuyo ankadziwana, phewa) ndi mkono;
• kumbuyo minofu (rhomboids, lats, kuzungulira, trapezoid);
• peritoneum minofu;
• minofu pachifuwa (yaing'ono ndi yaikulu);
• serratus zapambuyo minofu.

Monga mukuonera, amawapopa pafupifupi onse akuluakulu minofu minofu mmbuyo ndi mapewa.

Kokani akuluakulu zolemera: A chiphunzitso pang'ono

Njira iyi si abwino kwa anthu onse. Mwamtheradi contraindicated kukoka zolemera ndi madona omwe sakukhutirabe ndi msana. Komanso tisaiwale kuti amachita zimenezi kangapo kumaonjezera ngozi ya kuvulala ndi sprains. Ndicho chifukwa ayenera kusamala makamaka pamene ntchito katundu zina.

Kuti angagwiritsidwe ntchito ngati zolemera? Akatswiri amalangiza zingapo zimene mungachite chachikulu:

1. An chikwama wamba. Izi ndi njira zofunika kukwaniritsa kulemera zina. Si cholinga cha katundu wolemera. Koma angapo zikondamoyo ndithu kupulumuka. Mu sitepe koyamba ndi yokwanira.
2. Bulandi-weighting. chipangizo wozizwitsawu wakhala wotchuka kwambiri posachedwapa. Kotero sizimapanga kugula mosavuta. Ubwino waukulu wa bulandi - luso kusintha katundu pa osiyanasiyana.
3. Weightlifting lamba kwa Chikoka zokwera zolemera. zosavuta zokwanira angagwirizanitse chombo anatengera zimenezi. Izo zili ndi madera chapadera chimene chili yolemera makilogalamu 1 mpaka 50. Koma musaiwale kuti muyenera kuyamba ndi katundu osachepera, pang'onopang'ono kuwonjezeka iwo. Mayina zikondamoyo za saletsa, iwo akhoza clamped pakati pa miyendo.

malamulo ofunika

Kukoka pa bala ndi zolemera kumapereka katundu zina pa msana. N'chifukwa chake n'kofunika kuchita Zochita izi. Apo ayi, mukhoza kupeza anavulala kwambiri.

Akatswiri amalangiza kuti mosamalitsa kutsatira malangizo awa:

1. othamanga ambiri mu yachibadwa kukoka zophukiranso mowa. Ngati inu ntchito ndi weighting ndi zochita amenewa kutiletsa. Bouncing ndi kulemera owonjezera, inu imautsa msana wamphamvu anatambasula. mosamala kwambiri zathandiza kuti crossbar (mwachitsanzo, ntchito Swedish khoma, benchi kapena pulogalamu yoyeseza).
2. Limatuluka ndi kugwa bwino kwambiri ndipo pang'onopang'ono. magulu anu ayenera kwathunthu analetsa jerks, thupi akugwedeza. Othandiza pang'onopang'ono. Kenako mokoma adatchithisira pansi. Ziri mbadwa ayenera kutenga masekondi 4-5. Kukakumana kwenikweni yochulukirapo ndi kumasuka ngati kuli kotheka. Akungodikira, pamene kusinthasintha katundu kwathunthu kuchepa, mukhoza kuyamba kukoka.
3. Atamaliza kuchita masewera olimbitsa thupi, musati kulumpha pa crossbar. Kukwera bala yopingasa ndi njira yofanana, ndipo izi zimapangitsa kuti iye. Ndipo Mulimonsemo, musanyalanyaze lamulo limeneli. Ndipotu, pa masewera olimbitsa msana wanu wotambasuka. Choncho, kayendedwe mwadzidzidzi sangathe amadzachita uzitsine mitsempha, lofufuma kwambiri mbali imodzi, komanso imfayo ndi kuvulala kwambiri zambiri.

Pamene kukoka monga maphunziro

Poyamba anazindikira kuti amachita zimenezi ndi abwino okha othamanga nawo. Choncho, ngati ndinu novice gulu, kwambiri mulingo woyenera kusankha kwa inu kukoka nsinga lonse.

Ngati - woimira Akatswiri, n'zoonekeratu kwambiri kuti funso n'lakuti kuti pamene ndi bwino kugwiritsa ntchito kuchita izi. Chikoka akuluakulu zolemera amatchula maphunziro zofunika zachikhalidwe. N'chifukwa chake Margolis Wheel bwino anachita pa chiyambi cha maphunziro.

kukokera mmwamba pulogalamu kukula minofu

Mabogi amalangiza kuganiza za kulemera zina pamene mulankhula munthu sangathe kuchita 15 Chikoka akuluakulu. Nyamula kokha katundu, choncho kuti aigwire zosaposa 12 nthawi. Pambuyo pang'ono izi kulimbikitsa weighting. Tsopano katundu ndi kulola inu kuchita 10 Chikoka akuluakulu. Pa mlingo ikupitirira.

Choncho, Chikoka mmwamba pulogalamu yanu zolemera Chioneke motero:

• 1 njira - zosaposa 12 Chikoka akuluakulu;
• nthawi 2-10;
• 3-8 Chikoka akuluakulu;
• 4-6 nthawi.

Pomaliza

Ochiritsira kumangika mwangwiro ophunzitsidwa thupi. Iwo kuthandiza kuonjezera mphamvu ntchito. Kokani akuluakulu zolemera adzapereka kulemera ndi kukula. Koma ngati mwaganiza amachita kuchita zinthu, musaiwale za kufunika kutsatila malamulo tafotokozazi. Samalani osati pa za kukongola kwa thupi, komanso za umoyo wawo.