Kuphunzitsa kumbuyo pa masewero olimbitsa thupi kuti: ndodo adaponya kuti lamba

Munthu wamphamvu amakhala ndi yotakata mapewa, manja amphamvu ndi kumbuyo amphamvu. Ngati manja nthawi zambiri amasiyidwa mu ndondomeko maphunziro, kumbuyo zina amakhalabe "mwa maere." Ndipo anali minofu kumbuyo kusintha kaimidwe wanu ndi kupereka kuona chithunzi massiveness takuphazi. Kodi Zochita angathe kuchitidwa mu masewero olimbitsa thupi kuti kulimbitsa thupi kumbuyo?

deadlift

Ntchitoyi latengedwa ya powerlifting. Mphamvu yaikulu - mmodzi wa khalidwe waukulu triathlon, amene amalola ntchito 70 peresenti minofu. Kuti zotsatira za ntchito yonseyi chofunika kapamwamba ndi chofunika kwambiri. Koma pa nthawi yomweyo kupewa kumbuyo kuvulala, ayenera mosamalitsa kutsatira njira zake kukhazikitsa. Ndipo chifukwa kuti choyamba muyenera kugwira ntchito ndi kokha yaing'ono kulemera kokha m'manja mwa mphunzitsi.

Akamanena za deadlift ndi losavuta - muyenera kukatenga mwimba ataima pa nsanja, ndipo adayima ndi Iye. Zingaoneke kuti mmene si a maphunziro amenewa. Koma gululi kumodzi adamulowetsa minofu kuposa kuchita masewera olimbitsa ina.

Ponena za sayansi, ndi Dziwani mbali zazikulu zimene ayenera kukumbukira, kuchita deadlifts - molunjika. Kwa anthu ake ndi mtendere wa vertebrae m'munsi othamanga kwambiri ntchito kulemera lamba. Ndi kusunga kwambiri kulemera mu dzanja lake nthawi zoikika lonse angagwiritsidwe ntchito zomangira gymnastic.

Tambasulani ndodo ndi lamba mu otsetsereka a

Njira iyi ikhoza zimachitika m'gulu la m'munsi mwa zomwe zinayenda mbali yofunika kwambiri magulu a minofu kumbuyo. Tambasulani ndodo ndi lamba mu otsetsereka chingatithandize oyamba ndi akatswiri odziwa kuonjezera kuchuluka kwa minofu misa ndi kusintha kaimidwe wanu.

Akufotokozera magulu awa a kumbuyo minofu: latissimus, lalikulu, kuzungulira, kukongola, kumbuyo mbali ya deltoid ndi Minofu rhomboid ndi "oimba ng'oma pamodzi".

Tambasulani ndodo ubwenzi anachita pa tsiku la maphunziro kumbuyo patapita mphamvu yaikulu. Ena othamanga ntchito Margolis Wheel kupereka mawonekedwe minofu kumbuyo ndi ntchito magulu ang'onoang'ono kuwapatsa chithandizo.

Njira zolimbitsa thupi uyu adzakhala ntchito kuchita waika 3-4 wa 10-13 kubwereza. Pa njira imodzi m'pofunika kukhala mbali yomweyo ya ndingaliro ya torso ndi.

Kodi kuchita zofuna?

Taganizirani mmene molondola kuchita ndodo adaponya otsetsereka a. Njira aumbike pa udindo kutchulidwa zimakhala zofanana ndi cholinga cha. M'pofunika nyamulani pamwamba pa khosi nsinga ndi phewa m'lifupi, kumbuyo molunjika, thupi kuweramira kutsogolo pa ngodya za 30 madigiri. miyendo ayenera ndichotse pa maondo, ndipo masamba - linatha mu dzanja. Manja pa malo poyambira ayenera kukhala ndendende perpendicular kwa dais lapansi. Pa kutulutsa, anayamba kukwaniritsa chilakolako. Elbows ayenera idzachitika kufanana ndi mzake, osati kuwaponya kutali. Pamene khosi ndi pa lamba uzitsine tsamba pafupi zotheka ndiyeno kuchepetsa omwera malo oyambirira.

Kodi tiyenera kukumbukira?

Adaponya ndodo ndi lamba amalola kusintha yomwenso katundu kutengera minofu gulu ukusowa ntchito. Izi chingapezeke mwa kusintha m'lifupi nsinga ndi mapendekeredwe ya torso.

Ngati inu nyamulani khosi onse kuposa m'lifupi phewa, matalikidwe kuyenda adzakhala zochepa, ndipo ambiri a katundu onse nthawi yomweyo kutenga latissimus dorsi minofu. Ngati ndodo kukokera lamba limayenda kugwira yopapatiza, ndiye kwambiri kuyamba ntchito kukongola wanu, matalikidwe a ukuwonjezeka apaulendo.

M'pofunikanso kukumbukira kuti pali chinsinsi china, amene ana amakumana ndi cholinga ndodo otsetsereka a - nsinga akhoza kukhala patsogolo ndi kuigonjetsa. Plus nsinga mwachindunji kugwiritsa ntchito kumtunda kwa latissimus dorsi, ndi opanda - wakuyesetsana ntchito za minofu trapezius.

N'zosiyana nsinga amalola wabwino "chisoni" mmunsi mwa minofu latissimus, koma ena katundu azimutenga kukongola.

ZIMENE samatha

Kukokera ndodo ndi lamba anabweretsa anthu a mtima, m'pofunika kutsatira malangizo awa othamanga anakumana:

- Kuti akwanitse kuchita masewera olimbitsa thupi bwino, popanda jerks.

- Gwiritsani ntchito zomangira gymnastic kugwira khosi lonse Anatipatsa. Ambiri amanena kuti kupanda zomangira zimathandiza kulimbitsa mkono minofu. Chifukwa china choona. Koma kukwaniritsa izi, wothamanga atalephera cholinga chachikulu - kukhala minofu kumbuyo. Bwino kugwiritsa ntchito zomangira pa mkono samatha ndi kuphunzitsa payokha.

- Khalani kumbuyo molunjika wanu. Zikomo kuti "chizolowezi" mudzatha kusunga labwinobwino mabelu ake onse ndi kupewa yaitali "kuchoka" ndi ntchito maphunziro chifukwa cha kuvulazidwa.

- Thamanga adaponya ayenera lamba wake, osati pamtima. Apo ayi thupi uyu adzakhala katundu waukulu khama kwambiri ndi deltoids ndi latissimus ndi magulu ena lalikulu minofu kukhalabe pa akungoonerera.

othamanga ambiri maganizo osiyana ndi cholinga ndodo mu otsetsereka a lamba. Wina amaona kuti zosafunika zolimbitsa mu zovuta chomwecho ndi deadlifts, ndi munthu aipeza njira zothandiza pa chitukuko minofu kumbuyo. Komanso, othamanga zina amakankhira njira yovuta ya samatha kuti lamba, ndipo Yomwa mphamvu pamene anaphedwa. Koma, pokhala katswiri ntchito yonseyi, mudzatha kuti iyende bwino maphunziro mphamvu.