M'mene tingamangire minofu dzanja kunyumba?

Ayamikira mmene kutulutsa mpaka minofu ya manja, za kukhazikitsa zokambirana bwino kuti maphunziro a minofu deltoid, mkono wonse wakumanja, triceps ndi kukongola. Ndipo zosavuta kuonjezera chachikulu minofu, komanso Komabe m'madera ena ayenera ntchito, koma gulu la palibe Zochita zikuluzikulu kuposa awiri kuti zichitike kulimbitsa thupi limodzi.

deadlift

Kodi mwamsanga kutulutsa mpaka minofu ya zida ochitira masewera a? Gwiritsani ntchito deadlift ndi chimodzi mwa Zochita amphamvu kwambiri amene ntchito n'kofunika ntchito kulemera lalikulu. Kugwiritsa positi, mumalowa kukongola anu, koma ntchito ya minofu imeneyi idzachitike mu mode malo amodzi. Ndi masewera olimbitsa deadlift sitima pafupifupi aliyense minofu mu thupi, kuphatikizapo mtima. Njira iyi ndi yofunika, kuphatikizapo manja maphunziro.

minofu phewa

Ayamikira mmene kutulutsa mpaka minofu ya manja, kupereka zonse kulimbitsa thupi phewa minofu, aliyense mtolo minofu muyenera Zochita yeniyeni. Pakuti chiyambi pa kuphunzitsa zokwanira zokambirana awiri chabe pamoyo monga benchi atolankhani ndi kukoka ndodo kuchokera kuimirira. Pofuna kuphunzitsa ankadziwana kutsogolo phewa, m'pofunika kuukitsa dumbbells kutsogolo kwa inu, ndi zikwaniritsidwe ankadziwana avareji kale zofunika kuukitsa dumbbells m'mbali yekha.

Delta kumbuyo kuphunzitsa kwambiri, chifukwa Zochita ndi kuchitidwa pachithandara otsamira. chiwembu awa akukhala yabwino yothetsera othamanga amene anabolic mankhwala, ngati safuna kugwiritsa ntchito doping aliyense ayenera kuchitika kokha deadlift ndi benchi atolankhani ndi dumbbells pamalo pansi, ndi sabata ndi chokwanira ndi workouts atatu.

kukongola phunziro

Kuganizira mmene kutulutsa mpaka minofu ya manja kunyumba, kuyambira ndi kuphunzira zonse za kukongola monga kwa minofu akamachita maphunziro anausankha kwambiri kuchuluka. Ngati simuli zida abwino masewera, ndi zofunika osati kuchepetsa dumbbells kukweza, kuchita pa maphunziro a chimakweza, kukokera-n'zosiyana nsinga, ntchito okonda benchi kuchita. Thandizeni ndi auka anaikira pamalo atakhala, kalasi pa benchi Lary-Scott, komanso zina zambiri Zochita ogwira.

triceps phunziro

Kuganizira pa funso mmene kutulutsa mpaka minofu ya manja, musaiwale za akonzedwa zokambirana lakonzedwa kuti ntchito akatumba onse dzanja, kuphatikizapo triceps lapansi. Ndipo triceps ndi njira yoyenera mwamsanga kuwonjezera kukula, chifukwa uwu ndi akatumba aakulu kwambiri. Kuti mofulumira zingakweze manja anu, muyenera angapo zokambirana zonse, kuphatikizapo atolankhani French, ntchito simulators osiyana adzakoka chokhethemulira, komanso kugwiritsa ntchito ofukula chipika chilakolako.

Malangizo kutulutsa mpaka minofu ya manja, ndi kupereka Zochita zina triceps, kuphatikizapo posambira ndi benchi makina. Pakuti Kankhani akuluakulu muyenera kusankha matabwa mokwanira chopapatiza; chifukwa mukatero katundu adzagwa pa magulu ena minofu. Ndipo pa benchi atolankhani sangathe kuukitsa elbows anu mbali pa kukweza kapena zolimbitsa idzachitike mwaukadaulo pachithunzichi.

Kuti katundu anaikidwa pa triceps, osati pa minofu pectoral, elbows ayenera Wopanda pamodzi mzere wa thupi. Ngati elbows anu pa masewera olimbitsa thupi okha linatha mozungulira, inu muyenera kuchepetsa kulemera kwa bala ntchito. Kukhala minofu ya mkono wa padera chifukwa oyamba sindiye, kuyambira gulu imeneyi pa moyo afuna kugwiritsidwa ntchito pa Zochita zina, minofu kwambiri mofulumira ndi pang'onopang'ono kuwonjezera kukula.