Phunzitsani pachifuwa zolimbitsa thupi pulogalamu, zotsatira ndi ndemanga

othamanga onse akatswiri kuti tisabise chakuti pa chiyambi cha maphunziro ntchito yake, amayamba ndi chitukuko minofu pachifuwa. Kale anayambitsa, kuti anawoloka kulowa holo masewera, ndi newcomer yomweyo imagwera pa yopingasa benchi akuyamba Finyani barbell ku chifuwa. Choncho, m'nkhani ino tidzapita chabe za minofu pectoral.

owerenga adzaphunzira zimene tingachite pachifuwa kulimbitsa thupi. Chitani pulogalamu, zotsatira ndi ndemanga akatswiri kuthandiza oyamba kukhala minofu zofunika efficiently ndipo mwamsanga.

Features minofu lalikulu

Inde, pachifuwa kumbuyo ndi miyendo, amatanthauza minofu waukulu wa thupi. Choncho, njira mawu a chitukuko kudzakhala munthu. Dziwani kuti minofu pachifuwa ndi zovuta zigwirizana mwa zigawo zingapo constituent. Pakati othamanga ndi zidzasankhidwa minofu izi mu zigawo zitatu: chapamwamba, m'munsi ndi mbali pakati. Komabe, chifuwa kulimbitsa thupi mu holo amatipatsanso pa chitukuko mbali mkati ndi kunja wa dipatimenti thoracic minofu.

Kuchokera kunja akufanana ndi mlengi. Winawake kuthamangitsa m'lifupi ndi amasamalirira kumtunda kunja kwa thupi, munthu akukufunani torso mphamvu yotundumukira kunja kwa mpanda mabere patsogolo - apa wothamanga ali kuganizira katundu pa gawo pakati pa thupi. Komano, chotero panoyi chidwi chifukwa aliyense wothamanga akhoza mosadalira kulenga chithunzi cha maloto awo.

Kukonzekera maphunziro

The dongosolo lophunzitsira pa chifuwa nthawi zonse chimayamba ndi zochangamutsa. Onse novice ndi akatswiri othamanga mphunzitsi analangiza kusunga 5 mphindi zochangamutsa n'kumawotha ndi kuchita zina kuwala, koma zolimbitsa thupi kwambiri. Ndiyeno ndinapeza kuti anthu obwera onse kulimbitsa wina njira zosavuta umayendetsedwa chabe ndi kulemera otsika. Ndiyeno pali mafunso ambiri kwa akatswiri amene amapanga pulogalamu maphunziro za kusowa kukula.

Ndi yosavuta - zhimah onse yambitsa minofu osati pachifuwa, komanso otchedwa minofu stabilizers. Zikuphatikizapo kukongola, triceps ndi ulusi deltoid mkono. Choncho, kumangako ofunda patsogolo maphunziro ndi monga posambira, amene bwino kuononga stabilizers minofu. Kuti ndi yabwino zochangamutsa patsogolo maphunziro. A manja Mahi mu dzanja kuchita bwino pa m'mawa thupi, koma osati kwa kulimbitsa thupi minofu pachifuwa.

Ntchito kunyumba

oyamba ambiri amakhulupirira kuti chifuwa nyumba maphunziro si sakhala ogwira kuposa maphunziro ochitira masewera a. Inde, poyamba ali, koma thupi mofulumira wayamba ntchito kutsegula ndi kukula anapitiriza amafuna chinachake kwambiri. Komabe, si onse oyipa monga izo zikuwoneka. Pali simulators woyenera ndi Chalk kuti pafupifupi mu gawo, koma ndi novice adzatha m'malo ochitira masewera.

• Kukankhira akuluakulu mu malo supine. Ndipotu lonse zovuta, zomwe zimathandiza kuti athe ntchito minofu pachifuwa. Ndipotu, mungachite Kankhani akuluakulu osati ndi chiphunzitso chosiyana manja (yopapatiza kapena lonse), komanso pa kumathandiza kupeza ngodya zabwino osiyana - kuchokera pansi, mpando kapena mutu pansi, kuwayika mapazi ake pa dais lapansi.
• A expander lalikulu. Inde, wovuta kwambiri chipangizo, koma kwa Kulumikizana mu nyumba yabwino kuposa wina. Mwa njira, ndi bwino kugula expander wokometsedwa ndi akasupe. Choncho, osachepera mungathe kusintha katundu.
• Mipiringidzo. Apa zonse bwino, Kankhani akuluakulu pa pulogalamu yoyeseza unangokwaniritsidwa m'malo mwa barbell benchi atolankhani ku chifuwa mu malo mosabvuta. Yekha nuance - chiopsezo kuvulazidwa.

osokoneza

Othamanga nawo maholo masewera, mwina mukudziwa kuti thupi mwamsanga ndithu azolowere nkhawa ndi mavuto aakulu chofunika kwa kuphunzira bwino minofu. zovuta zilizonse, limene lili ndi chifuwa thupi, kwenikweni kumaphatikizapo m'malo thupi. Kwenikweni, si mbali ya ndingaliro, ndipo zida masewera. Othamanga chabe kusintha omwera dumbbell lapansi. Ndipo bwino - minofu kutenga nkhawa, ndipo pali kukula.

Izo analimbikitsanso kwa nthawi (kamodzi pa miyezi 2-3) kuti kusinthanitsa Zochita. Inde, si aliyense amene mukufuna pa chiyambi cha maphunziro kukolola bala ku chifuwa mozondoka, koma m'pofunika kuti minyewa mwanjira kuyankha katundu.

ophatikizana maphunziro

othamanga ambiri amakonda kupita kumalo ochitira masewera a 3 pa sabata. Apa pali vuto lina - Ndipotu, masiku atatu ndi kukokomeza kutulutsa onse a minofu ya m'thupi la munthu. Njira zothetsera vuto si kwambiri:

• kutambasula zovuta lonse kwa masiku 5-6, kusonyeza gulu lililonse minofu pa kulimbitsa thupi;
• pitani holo zambiri;
• kuphatikiza magulu minofu angapo mu kulimbitsa thupi limodzi.

othamanga kwambiri monga njira lachitatu, kuphunzitsa "chifuwa dzanja" ndi otchuka pakati othamanga onse. Mayiko pano ndi magulu awa minofu awiri ndi matanthauzo ofananafanana. Magazi zothandiza pachifuwa wothamanga simusowa kuti aganyali kwambiri khama ndiponso mphamvu zake pophunzitsa manja - minofu yaing'ono wachita kale yatsekera, ndipo ntchito kokha chidwi chokwanira. dera umagwirira ntchito zosiyana - pambuyo kukongola ndi triceps ndi minofu kuletsa pectoral mosavuta "kukambirana".

kuphatikiza zovuta

Koma kuphunzitsidwa "mwendo-pachifuwa" kwathunthu contraindicated kwa oyamba. Popeza kuti thupi osakonzekera kulimbana ndi katundu wolemera minofu awiri pachimake. Ndipo ngati novice akadali amakonda kukhala pa oterewa osakaniza, adzakula kuti pali zinthu zina, popanda zomwe mwachidule sadzakhala zotsatira.

Mwendo kulimbitsa thupi liyenela wothamanga kwambiri mphamvu, kotero kuyamba ndi osakaniza pansi bwino. Ndipo pa mapazi awo Zochita oposa atatu ayenera kuperekedwa. Izi zikhoza monga anyonyomala, lunges, benchi mphesa, kapena Romania chilakolako. Pambuyo kuti amafuna yaing'ono mphindi 10 yopuma kubwezeretsa glycogen mu chiwindi ndi kuchepetsa mlingo mtima. Ndiye kuti mwakonzeka kutsegula minofu pectoral. Kachiwiri, m'pofunika kuchita zosaposa 3 Zochita (benchi makina pa kumathandiza kupeza ngodya zabwino osiyana ndi Kulumikizana).

kulamulira kuwombera

atsopano ambiri kale anaona mabere mmene mpweya pambuyo thupi. Akatswiri amalitchula osati monga "pampas". Akukhulupirira kuti ndi zotsatira zabwino pambuyo kulimbitsa thupi wabwino, zomwe zimabweretsa minofu kukula. Pano pa siteji iyi ya wothamanga, pali njira ziwiri za chitukuko, umene angasankhe.

Ngati woyambitsa ndi kukula zofunika, zinafika pachimake "pampas", amalize pachifuwa kulimbitsa thupi ndi kusinthana kwa magulu ena minofu. Kumene, pambuyo maphunziro akambirane mayamwidwe wa zakudya ndi mkulu mapuloteni ndi chakudya.

Koma othamanga amene akufuna kuonda msanga, "pampas" akusonyeza kuti ndi nthawi bwino amathera mafuta. Akatswiri amalangiza 'anatsirizira "pecs kwambiri Kankhani akuluakulu, Kulumikizana kapena ntchito ndi dumbbells. Nkofunika osati kwa mphambu mwendo, ndi mlingo mtima, kuchititsa magazi kupita mofulumira mwa ziwiya.

njira yomanga maphunziro

M'mawere zolimbitsa thupi si zazing'ono ngati zikuoneka pa koyamba. Kupatula maseŵerowo, pali njira zimene muyenera tione. Choyamba, tikulankhula za mphamvu ya maphunziro. Mpumulo pakati waika ayenera kukhala kochepa - minofu si kumasuka. Ngati yopuma 40 CE, ndi kuchepetsa kwambiri mphamvu, ndi vuto la chamoyo, ndipo novice muyenera kuganizira za chitukuko cha kupirira, osati ponso yopuma.

Chinthu chachiwiri ndi mayikidwe a maphunziro ambiri mu zovuta lonse. maphunziro pachifuwa bwino anachita patapita kulimbitsa thupi kuwala. Nthawi zambiri, akatswiri amalangiza zovuta lonse ogaŵikana maphunziro yosavuta zovuta, kuwayika iwo mu dongosolo checkerboard. Kotero thupi kudzakhala kosavuta kuti achire.

Tisaiwale za Zochita enieni. Iwo ayenera kukhala osiyana ndi kusinthidwa - sikutheka kuti akanikizire bala aliyense kulimbitsa thupi kuchokera pachifuwa pa bala yopingasa. Inde, kulemera adzatha kuswa deadlock, koma chopindula uwu ukhala mwa nthawi, kenako wothamanga akubwera yaitali motero stagnation. Choncho, minofu nthaŵi zonse tiyenera kutsegula m'njira zosiyanasiyana.

pomaliza

Monga mchitidwe limasonyeza chifuwa kulimbitsa thupi ndi yabwino, koma Zochita, zovuta kwambiri masewera chachikulu. Choncho, si koyenera pa ulendo woyamba masewero olimbitsa yomweyo anagona pa benchi barbell kuchita benchi atolankhani. Pamafunika njira ina pang'ono. Akatswiri amalangiza kuti kuyamba ndi masitepe kakang'ono - Kankhani akuluakulu ndi dumbbell Kulumikizana. Pecs mphambu bwino pang'onopang'ono tsiku ndi kuwonjezeka katundu tsiku. Njira yokhayo tingathe ena chifukwa.