Kodi kuonjezera chiwerengero cha Kankhani akuluakulu? ayamikira othandiza

Posambira ogwira osati mphamvu maphunziro thupi, komanso kutumikira kwambiri zochangamutsa pokonzekera maphunziro. Iwo safuna kugwiritsa ntchito zida masewera ndipo musati amafuna ndalama kwambiri za nthawi. Komabe, anthu wosaphunzitsidwa ndi kovuta kuti zotsatira chidwi. Choncho, musanayambe kuphunzitsa, m'pofunika kumvetsa mmene kuonjezera chiwerengero cha Kankhani akuluakulu sabata ino.

Kodi kutenga malo olondola a thupi?

Pamaso lodziwa mmene kuonjezera chiwerengero cha Kankhani akuluakulu, muyenera kuphunzira mochititsa zolondola. Choncho, mu lililonse njira mu malo mwambo wa kanjedza ayenera kupuma ndi pansi pa mtunda wa pang'ono kuposa umodzi-m'lifupi padera. M'pofunika mapazi ndi kumbuyo anali anatambasula mu mzere wolunjika. Only mu nkhani iyi, pokonzekera maphunziro zidzagwiritsidwanso ntchito pachifuwa, mapewa, mikono, ndi minofu kukhala mogwirizana.

mitundu ya Kankhani akuluakulu

Malinga ndi chikhalidwe cha dzanja kolowera akuluakulu, kusiyanitsa bwinobwino, lonse ndi yopapatiza pushups. Mbali yoyamba, kanjedza anaika pa m'lifupi phewa. Yotakata chiphunzitso munthu adziwe m'makona pa malo kumene mkono ndi mapewa gawo ndi pa kumathandiza kupeza ngodya zabwino bwino wachibale wina ndi mzake. Ndi yopapatiza kanjedza "zokwanira" ali pa mlingo pachifuwa.

kolowera Normal amalola manja kuti yomwenso chachikulu pa elaboration wa triceps ndi, mapewa minofu pachifuwa. Pamene kuwayika nthambi zosungidwazo zimagwiritsidwa ntchito pa lonse malo, triceps ndi chifuwa. Pankhani ya manja yopapatiza katundu waukulu imagwera pa mapewa.

katundu pazipita

Kumvetsa mmene kuonjezera chiwerengero cha Kankhani akuluakulu, muyenera kuchita reps monga ambiri mu njira monga luso thupi kutero. Choyamba tiyenera kumvetsa pazipita ake. Ndi kulandira mochititsa zolondola, inu muyenera kuchita Kankhani akuluakulu bola ngati minofu kuyamba kukana. Komanso, inu mukhoza kukonza nthawi imene munataya kuchita malire chiwerengero cha kubwereza.

Mpumulo pakati akanema

Nthawi iliyonse njira m'pofunika minofu kumasuka. Mpumulo tikulimbikitsidwa monga nthawi yambiri pa njira yoyamba. Chifukwa chochuluka anthu wosaphunzitsidwa, nyengo imeneyi zokhudza 20-30 masekondi.

Yopuma pakati workouts

Kodi kuonjezera chiwerengero cha Kankhani akuluakulu? Kotero kuti minofu kukula ndipo, chotero, zotsatira bwino, thupi amatenga tchuthi. Ambiri mwina, tsiku lina itatha yoyamba kulimbitsa thupi mikono, chifuwa ndi mapewa adzakhala imapweteka. Zimenezi ndi zabwinobwino. Pankhaniyi, yabwino yothetsera, amene kenako adzapereka zotsatira pazipita, maphunziro kudzakhala tsiku lililonse.

Patsogolo zotsatira

Kodi mwamsanga kuonjezera chiwerengero cha Kankhani akuluakulu? Ndi zokwanira aliyense njira kuyesera kuchita reps angapo kulanda malire umwini. Ambiri mwina, sangathe mosalekeza kuonjezera chiwerengero cha Kankhani akuluakulu pa lotsatira chisankho chikombole. Choncho, kupeza patsogolo mu mtengo zotsatira mu masabata angapo ntchito pa mlingo kale anakhazikitsa pazipita. Pokhapokha mungayesere upambana malire izi.

Phunziro la magulu osiyanasiyana minofu

Kupeza momwe kuonjezera chiwerengero cha Kankhani akuluakulu, muyenera kuganizira kuphunzira zogwirizana minofu ya thupi chapamwamba. Imathandiza kuti kukhazikitsa ili taphunzira za kubwereza mu poyimitsa payekha. Mwachitsanzo, mu njira yoyamba n'zotheka amachita alipidwa Kankhani akuluakulu, lachiwiri ndi lachitatu - nkhonya zala kapena yotakata kapena moperewera pachithandara.

Ndimapanga njira zawo maphunziro

Kodi kuonjezera chiwerengero cha Kankhani akuluakulu? Kodi zinthu kuti awonjezere chiwerengero cha kubwereza mu sabata? Apa m'pofunika kuganizira pazipita yake. Mwachitsanzo, Kankhani-20 Kuchepetsa kuthekera kwa thupi. Ngati mukufuna 100, kuchuluka kwa zosowa za tsiku ndi tsiku kuchita nambala inayake ya kubwereza. Pamene ndi mmene chotsatirachi chikwaniritsidwa, si kofunika. Chinthu chachikulu ndi chiwerengero cha kubwereza zimalambira chizindikiro ankafunila.

njira maphunziro akhoza potengera chitsanzo pamwamba motere:

• 2 akanema wa kubwereza 50 tsiku;
• 25 Kankhani akuluakulu, ogaŵikana waika 4;
• 10 reps ola lililonse m'mawa ndi madzulo.

Linali lingaliro kuti angagwiritsidwe ntchito yomanga kuphunzitsa zophweka kwambiri. Chinthu chachikulu - kuchita ntchito nthawi zonse, mogwirizana kugawira katundu tsiku lonse. Ntchito malinga ndi chiwembu anasankha akulimbikitsidwa masiku 10. Kumapeto kwa nthawi imeneyi, muyenera kuonanso zotsatira, tiyeni thupi kumasuka masiku angapo.

pomaliza

Monga mmene taonera, kusintha zotsatira yawo Kankhani akuluakulu si zovuta. Kuti tichite zimenezi, basi ayenera kumanga omasuka zolimbitsa thupi pulogalamu ndi kuchita masewera olimbitsa thupi. Pofuna kukwaniritsa ankafunila, muyenera kuganizira za kaphatikizidwe Kankhani akuluakulu ndi katundu wina, monga Chikoka akuluakulu pa mowa, kuphunzira abdominals lapansi.