Kodi kuchita Zochita kunyumba

Maphunziro awa, ngati Zochita kunyumba, ambiri amakayikira ndithu, kutchula chitsanzo cha zimene zinamuchitikira. Koma ife amakana chakuti kudziletsa maphunziro kunyumba sizingakhale ntchito pokhapokha pamene akuwonetseredwa ulesi. Monga ulamuliro, akupeza magawo amaziralira mwachilungamo msanga, ndipo posakhalitsa maphunziro ikuchitika kuchepa. Choncho, tinganene mwamtheradi moona kuti chifukwa muli ndi ntchito kwa miyezi ingapo, koma amafuna miyezi 2-3 mudzakhala ndi ena. Inu muyenera kudzikakamiza kuchita masewera olimbitsa thupi ndi samabwera zifukwa. Komanso dziwani kuti yakuyipsa minofu pamene wokhulupirira inu lekani, koma pa nthawi popanda kusapeza, mukhoza kuchita masewera olimbitsa thupi kwambiri kuposa anali pachiyambi.

Kodi muyenera kuphunzira kunyumba

Ngati mukufuna kusonyeza kunyumba, mufunika dumbbells collapsible (ziri bwino kuposa lonse, kuyambira iwo amakhala osachepera danga ndi kulemera zikhoza kusintha malinga womberani). Ndi zofunika kugula kalipeti ntchito, sportswear, weighting kwa mapazi, chingwe (ngati inu ntchito), mpira kwa olimba (atsikana) ndi powerengetsera (kwa maphunziro imeneyi).

Nthawi zambiri bwanji pa masewera olimbitsa thupi kunyumba

Makalasi ayenera kuonedwa zonse - nthawi osachepera 3 sabata. Ndiye inu mukhoza kuwonjezera pafupipafupi ndi maulendo 4, koma pakati workouts kukhala tsiku lina yopuma.

zochangamutsa

Monga zochangamutsa wokhulupirira mungagwiritse ntchito kuthawa - ndicho chinthu chopambana mungaganizire za thupi lanu. Ngati n'zosatheka kupita pa pake, kuchita kuwala zovuta motsatizana chiwalo chilichonse cha thupi. Kumbukirani Zochita m'mawa nyengo Soviet, koma musagwiritse ntchito dumbbells ndi weighting iliyonse. Mahi manja, osaya anyonyomala, kukweza maondo anu m'chifuwa chanu, phewa kasinthasintha, akusandutsa thupi, anaŵerama mbali, akuthamanga malo - zonse bwino pokonzekera maphunziro m'tsogolo.

Zochita Basic kunyumba:

- Squat. Kuyamba Zochita zimagwiridwa popanda weighting ndipo patapita kuchepetsa minofu kamvekedwe, mungachite ndi dumbbells.

- Lunges. Zimakhala molunjika, chigamulocho lunges, komanso atigwira wa miyendo pambali. Pamene akuchita ntchito yonseyi kunyumba, nthawi zonse penyani kumbuyo kwanu. Ziyenera kukhala mowongoka.

- Asonyeza nyumba dzanja. Kunyumba, mwayi si lalikulu, koma ngati pali dumbbells, n'zotheka kusiyanitsa osiyanasiyana. Kuwonjezera Kankhani akuluakulu, kutsatira kuswana manja ndi weighting mu malo supine. Muyenera benchi, koma saizi ndi chimbudzi yachibadwa. Komanso kutsatira alili manja ake mbali ndi weighting kapena potelani ndi kuwuka kwa projectile kuti chifuwa.

- Asonyeza ndi dumbbells kunyumba. zolemera awa ntchito anyonyomala, komanso kusonyeza manja, kumbuyo, atolankhani. Onani kuti thupi zina zofunikira kugwiritsa ntchito mosamala ngati zimamuchulukira zingakhale zoopsa.

chiwerengero cha likuyandikira

Anasankha pa maziko a maphunziro thupi, koma ngati mukhoza amaphunzira waika 1-2 yekha wa 20-30 reps, ndiye kuyamba ndi ichi. Chofunika, sabata kuonjezera chiwerengero chawo pang'onopang'ono kuwonjezeka katundu.