Kodi kugwedeza mapewa: Nsonga mphunzitsi

Iwo kalekale yotakata mapewa ndi chizindikiro cha kulimba mtima. Kumene, maonekedwe si chizindikiro chabe za kuwunika anthu, ndipo nthawi zambiri zosocheretsa. Komabe, "nawo zovala," choncho athu - mu msinkhu. The onse mapewa, m'chiuno kuchepera, ndi sportier zikuwoneka anthu. Choncho, amuna ngati ntchito phewa minofu yanu, ngakhale kuti maphunziro awo amagwirizana ndi chiwerengero cha mavuto.

Kuphunzitsa gulu minofu ndi zovuta chifukwa mwamsanga amakonda katundu, ndi anatomically zovuta kapangidwe ndi amapatsa atengeke choipa. Choncho, kuti mapewa anu kwenikweni chachikulu, muyenera tikuyandikira ndondomeko ya maphunziro mokhudzika. Lero tikudziwa zimene zimaonetsa kuphunzira mapewa, ndi kuona mmene bwino kupeta mapewa. Ndipo tithandizeni ife malangizo awa a bodybuilders odziwa.

thunthu

Musanayambe kuphunzira mmene bwino ndipo mwamsanga kutulutsa mpaka mapewa, muyenera kumvetsa kapangidwe ka magulu minofu ndi momwe ntchito.

Choncho, mapewa minofu, chomwenso ndi zambiri amatchedwa deltoid ndi, tichipeza zigawo zitatu (matabwa): kutsogolo, pakati (Aka mbali) ndi kumbuyo. Aliyense wa matabwa amene akuchita ntchito osiyana ndi kumatanthauza zoyenda limodzi. Choncho, aliyense dipatimenti pali Zochita kuti akugwira ntchito kokha iye. Zapambuyo akukweza dzanja lake pamaso pake, ambiri - kupyolera mu mbali ndi kumbuyo - atamukoka dzanja lake mmbuyo. Choncho, minofu afika osiyanasiyana kwambiri katundu.

novice ambiri kuwerenga kapangidwe phewa, poganiza kuti ndi umodzi minofu ozungulira mawonekedwe, ndi kupopa ndi projectiles lolemera, kukweza iwo (dinani ndodo ubwenzi atolankhani zolemera ndi T. D.). Njira imeneyi silingayende bwino. Komanso si osamveka, komanso travmoopasen.

Minofu deltoid lili ndi osalimba kwambiri olowa phewa. Choncho n'kofunika kwambiri kuti tikhalebe mwadongosolo ndi amayezedwa maphunziro, komanso kuti zimamuchulukira izo. Popeza kuti wapangidwa ndi magulu atatu, limasonyeza kuti Zochita zofunikira kukula minofu sadzakhala zokwanira.

kulimbitsa thupi Features

Zochokera chakuti ankadziwana ndi lagawidwa matabwa atatu, m'pomveka kuganiza kuti muyenera kuti ndithetse aliyense wa padera. minofu wapadera chagona pa choona kuti lagawidwa m'magawo atatu, ndipo mu Dipatimenti awa ali ndi udindo kayendedwe chosiyana. Mwachitsanzo, atatu mtengo triceps kwambiri (amene ankatchedwa 'triceps "), koma katundu vekitala pa iwo osiyana pang'ono. Pankhani ya minofu phewa ndi ovuta kwambiri.

Choncho, makina lolemera, amene kaŵirikaŵiri kusiya atsopano popanda kusakonda zolimbitsa operewera. Tiyeneranso kukumbukira kuti lolemera Zochita zikuluzikulu ndi njira osaphunzira akhoza kubweretsa kuvulala kwambiri. Izi makamaka woona barbell benchi atolankhani chifukwa cha mutu, ndi njira yodutsamo amene ali zobwera ndi mtima umodzi ndi maganizo a thunthu. Choncho kuyamba ndi bwino kusankha ngati zofunika kuchita masewera olimbitsa thupi benchi ndi barbell pachifuwa.

Kuti Zochita zikuluzikulu anapereka zotsatira ndiponso sanapereke zotsatira zoipa, ayenera molondola kusankha kulemera, tsatirani njira yabwino kuyenda ndi kukhala pulogalamu wololera maphunziro. Tsopano tiyeni tiphunzire bwino kupeta mapewa. Photos kutithandiza mofulumira kuyang'ana mu nkhaniyi.

Zochita zikuluzikulu

Otchedwa Zochita zikuluzikulu zimene mfundo angapo ali chinkhoswe ndi zikhudze minofu nawo kayendedwe ka angapo mothandiza minofu. Zochita amenewa ndi oopsa kuposa kudzipatula, koma azitha kunenepa ndi kuonjezera mphamvu. Popanda Zochita izi, phewa masewero inefficient ndi chosakwanira.

Benchi atolankhani barbell ubwenzi kapena pansi

Ichi ndi ambiri zolimbitsa zofunika ankadziwana ndi. Choncho, amaona ndi ojambula tingachipeze powerenga. Chifukwa cha makina a bala, mukhoza kugwiritsa ntchito matabwa onse phewa, koma ankalimbikitsa adzagona pa gawo pakati. Ngati pang'ono kusintha udindo wa elbows, ndi kugwira mwachindunji m'malo kubwezedwa, katundu kudzasiya kwa delts kutsogolo.

Koma uyu ali osavomerezeka, kuyambira matabwa kutsogolo ndi kutenga nawo mbali pa Zochita zonse makina. Monga tanenera kale, benchi atolankhani, mungachite onse pachifuwa, ndi kumbuyo mutu. Yachiwiri ndi woopsa kwambiri, choncho si oyenera oyamba.

Ndi makina akulimbikitsidwa kuyamba kuphunzitsa tsiku. Popeza polyarticular kokoka, imafunika ndende zonse ndi nthawi yambiri mphamvu. Choncho anawasiya pomaliza, wotopa zokambirana zina wothamanga pa chiopsezo kuvulala kwambiri.

Amangokhala chimake benching ndodo offloads m'chiuno ndipo ali ndi khalidwe zokutira zitsulo. Ndi bwino kutsata Zochita options onse.

Benchi atolankhani barbell Smith pulogalamu yoyeseza

Ntchitoyi ali ndi ntchito yofanana monga m'mbuyomu, koma si owopsa. Kusiyana kwina - chowasiyanitsa ku ntchito minofu kuti ziziyenda udindo wa thupi ndi manja. Smith pulogalamu yoyeseza limakupatsani kwathunthu ayesetse kuthandiza elaboration wa gulu chandamale minofu. Machitachita olimbitsa thupi langwiro oyamba amene muyenera kuti adziwe njira ya.

othamanga kwambiri odziwa akulimbikitsidwa Margolis Wheel "dobivku" mapewa pambuyo kugwira Nyamulani yosavuta. kuti pa tingachipeze powerenga benchi atolankhani kumafuna angapo minofu stabilizers kuti mwatopa mofulumira zikhudze minofu. kutopa awo kumabweretsa mfundo yakuti wothamanga amakhala ovuta akugwira projectile ndi Chilombocho lokha pa chiopsezo. Benchi pulogalamu yoyeseza Smith kuli pazipita katundu mapewa, ngakhale stabilizers mwatopa.

dumbbell benchi atolankhani

Ife tikudziwa kale momwe kupeta mapewa ake barbell, tsopano pulogalamu yoyeseza angakwanitse zambiri - dumbbells. Ku maganizo a zipangizo zolimbitsa thupi ndi ofanana m'mbuyomo awiri. Komabe, ilo liri ndi ubwino wake ndi kuipa. Pakati pa zovuta pang'ono ndi ofunika yosangalatsa chakuti kulemera opaleshoni dumbbells zosakwana kulemera kwa ndodo. Koma matalikidwe lalikulu compensates kwa drawback ichi ndi limakupatsani ntchito zambiri minofu, amene Ndithu kuphatikiza. Komanso, pamene aliyense dzanja chipolopolo osiyana kwakukulukulu nawo akatumba stabilizers. Akukufunsa manja ake achilengedwe zambiri maganizo a thunthu matalikidwe kuposa pa benchi ya mowa.

Choncho, ntchito yonseyi ndi oyenera amene akufunafuna yankho ku funso lakuti: "Kodi download mapewa ndi dumbbells kunyumba?" Ndipotu dumbbell angakwanitse pafupifupi aliyense, motsutsana ndi ndodo wolemera ndi mtengo. Ndithudi, izi si ntchito otsiriza ndi mtundu wa vuto, koma ndi imodzi ya m'munsi yekha.

Phewa broach (ndodo Chikoka kwa kuchigama)

China chofunika kuchita masewera olimbitsa thupi kusekondale, popanda amene amapanga mapewa chachikulu zovuta. Mofanana ndi Zochita yapita, kukhala broach kumafuna matabwa onse Delta. Pankhaniyi, katundu waukulu imagwera pa mtengo kumbuyo, chimene chiri chofunika kwambiri. Choyamba, dipatimenti uyu wakhala lagged kumbuyo chitukuko chifukwa cha ntchito yake anatomical munthu mwakamodzikamodzi. Chachiwiri, mtengowo uli wawukulu kwambiri, choncho amapereka mapewa kumene pamaso chidwi.

Zochita kudzipatula

Pokambirana funso mmene kupeta bwino mapewa ake, kusunthira m'kalasi yachiwiri zokambirana. Kudzipatula Zochita umalimbana minofu yeniyeni magazi khalidwe pazipita. Iwo musati kubweretsa zotsatira zambiri mwa mawu a mphamvu ndi minofu misa, koma ndi maphunziro akhoza kukwaniritsa zotsatira zabwino. Komanso, kuthokoza kwa kudzipatula wokhulupirira n'zotheka ntchito inayake minofu dipatimenti, popanda okhudza ena.

Mwakugwira Zochita izi pambuyo m'munsi kungakhale pazipita katundu mapewa. zolemera waukulu mtundu wa maphunziro ndi osafunika. Apa malo oyamba ndi njira yabwino. The wothamanga ayenera kumva minofu ndi yodzaza mu gulu lonse. Choncho, tiyeni tiphunzire bwino kupeta mapewa ntchito dumbbells ndi Zochita kudzipatula.

kuswana dumbbells

Mwina izi ndi kuchita ambiri chifukwa elaboration pafupifupi (mbali) deltoid minofu mtolo. Kodi kupeta mapewa ndi izo? Ntchito iyi, komanso Zochita zina chimateteza amafuna ndende pazipita wochita mpikisano. Yesani zolemera ndi chifukwa deltas pafupifupi mtengo. Kuti tichite zimenezi, manja anu ayenera kukhala mosabisa ndi ikufanana kwa thupi. Kukakhala n'zosayenera, popeza kwambiri kusokoneza mphamvu ya maphunziro ndi kuchotsedwa katundu chandamale minofu. Mu m'munsi ndi chapamwamba kufika matalikidwe ndi wolakalakika wakupatsa chete yaing'ono. Ndi bwino kuchita mofulumira nyamuka (koma sagwiritsa ntchito inertia), ndipo pang'onopang'ono likumira. Pa otsetsereka muli kumva woyaka kutengeka pakati pa ankadziwana a mtengo wa. N'zachidziwikire kuti akhoza kukhala ngati manja awiri mwakamodzi, kapena payekhapayekha, kapena alternately. Chinthu chachikulu ndi kutsatira njira yabwino.

Kukweza ndi dumbbell pamaso

Ndi ntchito zomwezo monga mwa ntchito yapita, okha tsopano chandamale minofu ndi kutsogolo mtengo deltas. Iye amapereka mapewa ake wathunthu zogwirizana maonekedwe. Popeza ntchito yonseyi kungakhale kovuta kwambiri kwa minofu, Ndi bwino kutenga dumbbells chabe kuti mukhale ndi njira yoyenera. Kwezani manja awo angathe nsinga iliyonse koma mtima kwambiri ndale - pamene m'manja akukumana thupi.

Kuswana kwa dumbbells mu otsetsereka a

Ntchito yachitatu zolemera amatsatira mfundo mofanana yapita awiri. Tsopano, ntchito akulowa zapambuyo chingwe minofu mapewa. Kuyambira malo Pankhaniyi losiyana mu thupi ayenera linapendekeka kuti anali pafupifupi ikufanana pansi. Pofuna kukonza maganizo kugwirizana chingwe ndi phewa, mukhoza mpumulo ndi mutu mu benchi choimirira. Manja awukitsa bwino, koma mofulumira ndi adatchithisira - kwambiri pang'onopang'ono. Kuti tipititse zotsatira, mukhoza pang'ono maondo iwo pa elbows lapansi.

osiyanitsidwa dilution

Pano pali gulu lomwelo monga mwa ntchito yapita, thupi lokha amakhala lathyathyathya malo ake chifukwa pulogalamu yoyeseza wapadera. Ntchitoyi osati amapereka delts kumbuyo accented katundu, komanso kumalimbitsa minofu wamng'ono wa rotator khafu, phewa kuthandiza minofu chachikulu pafupifupi onse Zochita. Ndi bwino kusintha kuswana pa chiyambi cha zovuta pa mapewa, ndi kulemera pang'ono.

Kodi download mapewa maphunziro dongosolo

Ataona pa Zochita zikuluzikulu zomwe zingatithandize mu elaboration wa mapewa, yang'anani mmene kulemba ndondomeko kukonzekera bwino, kotero kuti anatulutsa zotsatira pazipita.

Choncho, kuyamba phewa amange nthandala ndi Zochita pamoyo, ndipo mapeto - chimateteza. mapewa anali zazikulu ndi mphamvu, safuna kwambiri zikuluzikulu kulemera ndi reps mkulu. Choncho, ntchito chofunikira kuchita maulendo 15 pa akonzedwa, ndi zokutira zitsulo - maulendo 20. katundu kupitirira ndi choncho. Kupitilira pa nkhani ya ojambula - kuwonjezeka nthawi zonse katundu, amene ndi kuonetsetsa kuti minofu musakhale ntchito, ndi zonse ikusintha.

Mfundo ina wachibadidwe n'kofunika kuti mapewa ngati zosiyanasiyana. Monga tanenera kale, mapewa ndi dongosolo zovuta, ndi mwachilungamo yaikulu mbali anatomical. Pankhaniyi, mapewa olowa si kwambiri mphamvu. Choncho, Delta msanga anatani katundu ntchito thereto, azolowere mmene zolemera zonse, ndi mtundu womwewo zokambirana. Choncho, mafunso mmene kupeta bwino mapewa mwa omvetsera, osanenapo zosiyanasiyana mu dongosolo maphunziro. Mwachitsanzo, gawo limodzi ayenera kutsegulidwa zhimom ndodo zotsatirazi - zhimom dumbbells, ndiye Scott zhimom mu pulogalamu yoyeseza ndi zina zotero.

Kudzipatula Zochita si kwambiri, kusankha kwambiri pano. Koma mungathe kusintha kuti awo. Mwachitsanzo, ngati lero anali chitunda loyamba dumbbells kutsogolo kwa inu, nthawi yotsatira ayenera kuyamba ndi kuswana manja ndi dumbbells, ndi zina zotero. Mungachite izi zidzaonjezedwa Sukuluyi, imene chabe akhoza alternated. Yambani chizolowezi ofunika angapo zochangamutsa wakudza ndi kulemera kuwala.

Kodi kupeta minofu phewa: zolimbitsa thupi zovuta

Kuweta Zochita zichitidwa waika 4 ndi kudzipatula - atatu. Chiwerengero cha kubwereza kwa m'munsi ndi kusakonda Zochita tatchulazi.

njira Choyamba:

1. Benchi atolankhani barbell Smith pulogalamu yoyeseza.
2. Kuswana Dzanja mu pulogalamu yoyeseza lapansi.
3. Kuswana kwa dumbbells.
4. Kukweza dumbbells patsogolo.

Yachiwiri:

1. ataima barbell benchi atolankhani.
2. Kukweza dumbbells patsogolo.
3. Kuswana ataima dumbbell.
4. Kuswana kwa dumbbells mu otsetsereka a.

Njira yachitatu:

1. Press wa dumbbells atakhala.
2. Kuswana ataima dumbbell.
3. Kuswana kwa dumbbells mu otsetsereka a.
4. Kukweza dumbbells patsogolo.

Ndondomekozi kulenga akonzedwa. Analimbikitsa kenako kuwonjezera m'munsi chachiwiri kuonjezera ntchito katundu.

Anthu ambiri amafunsa ngati: "Kodi kupeta mmbuyo ndi mapewa," Funso limeneli sizolondola. Lang'anani, monga funso "Kodi kupeta manja ndi mapewa anu?". chakuti, kupanga mapulani maphunziro, muyenera kuonetsetsa kuti antagonist minofu ntchito kupyolera mu tsiku limodzi.

Choncho, kuti azitha kuthandizana ntchito, ndi kupeta pamodzi ndi tsiku lotsatira iwo anali kupuma kwabwino, pamene ntchito zidzakhala muzikangana awo. Kawirikawiri ntchito pa mapewa ake chifuwa ndi triceps, pamene nyama izi Zochita ambiri kutsimikiza mzake, pamene kukongola, mmbuyo ndi ABS mu izi samenya nawo. Choncho, n'zosatheka kuphunzitsa onse phewa ndi bicep kapena phewa ndi kumbuyo, chifukwa tsiku lotsatira lidzakhala thupi lonse pa chifuwa ndi triceps kulimbitsa thupi tayu.

supersets

A njira zabwino chimateteza maphunziro supersets ndi - ndi Zochita ochepa pa mbali zosiyana za minofu popanda yopuma. Choncho, superset minofu phewa ndi dumbbells ingaoneke monga izi: kuswana manja + + limatuluka dzanja kulera manja otsetsereka a. Ndiye ena onse amapita, zonse akubwerezedwa kachiwiri. Uku ndi bwino kuti ngakhale elaboration wa matabwa osiyana, minofu ndi mu mavuto kuchuluka wamkulu wa nthawi, imbaenda kukula mofulumira.

Pomaliza

Today ife tiphunzire kupeta manja kunyumba ndi masewero olimbitsa thupi. minofu Izi achindunji kwambiri. Pa dzanja limodzi, iyeyu wokondedwa ndi amuna chifukwa chithunzi Ufumuyo, mawonekedwe othamanga. Ambiri othamanga novice pankhaniyi yekha kuganizira mmene kutulutsa manja ndi mapewa, kuti zonse zolakwika, chifukwa muyenera kukhala zovuta.

Komano, phewa lake kovuta kwambiri ntchito ndi atengeke kwambiri kuvulala. Kotero kuti zachitika, m'pofunika kuyesa kuyan'ana kusunga njira yangwiro. Phunzitsani phewa komanso wabwino kuti ngati akufuna zimenezo akhoza kuchitika kunyumba ntchito dumbbell yosavuta. Kodi download dumbbells mapewa, ife tikudziwa kale. Ndipo palibe simulators wapadera safuna pano.