Sakanikizani pakani pa benchi yomwe ili pafupi

Nkhani ya kupopera mtolo wambiri wa minofu ya pectoral imayikidwa ndi othamanga ambiri omwe asankha maphunziro amphamvu monga njira yopangira thupi lawo. Pofuna kupeŵa kuseri kwa chitukuko cha minofuyi komanso kuzindikira mphamvu zake, akatswiri othamanga amapita ku maphunziro osiyanasiyana monga bwalo lamakono lamakono.

Kufunika kwa kukwaniritsidwa

Nchifukwa chiyani kuli kofunikira kumvetsera mwatcheru ku gululi la minofu? Ndi zophweka. Chowonadi ndi chakuti zochitika zoyambirira, monga bench press, squat ndi barbell, deadlift, cholinga chogwira ntchito magulu akuluakulu a minofu, musagwiritse ntchito pamwamba pamtambo bwino. Pambuyo pake, pali chifuwa cha kukula kwa minofu ya pectoral, yomwe imapangitsa kuchepa kwa kukula kwa zizindikiro zamphamvu ndipo zimapangitsa kuti minofu ya pectoral isasangalatse.
Musaiwale kuti poyamba, muyenera kupeza thupi lonseli, ndipo pokhapokha mverani minofu yanu.

Kukula kwa thumba labwino la minofu kumapangitsa kuti apamwamba apitirize kutsegulira pamwamba pa benchi yomwe ili ndi chidwi, pampanipaniyi pamakhala kutsindika pa malo omwe akuwonetsedwa. Malo ena - makina osindikizira amabwera pansi pa bench - amalimbikitsira kufotokozera gawo la pansi pa minofuyi. Othamanga, monga lamulo, gwiritsani ntchito chithunzi cha benchi chomwe chikugona pa benchi yosonyeza.

Njira yowonongeka

Mipata iyenera kusankhidwa m'njira yomwe ili pamunsi pamtunda, ili pambali yeniyeni mpaka ndodoyo, motero kuonetsetsa kuti pali katundu wambiri komanso kuchepetsa kuvulaza. Kawirikawiri, nsongayo ndi yochepa kwambiri kusiyana ndi mapewa.

Tikulimbikitsanso kuti mabulosi azitambasula pamwamba pa bench pamodzi ndi mnzanuyo, monga momwe ntchitoyi ikuvutikira kugwiritsa ntchito chitening.

Kuchita masewera olimbitsa thupi: chotsani pulojekiti kuchokera kumalo osungirako mankhwala ndikukweza kuti imve katunduyo, ikani pang'onopang'ono mochepetsetsa barolo molunjika ku chifuwa. Kukhudza pamwamba pa chifuwa, pita kaye pang'ono ndikufalikira projectile, kutulutsa. Bululo litakankhidwa kwathunthu, bwerezani.
Mukamachita masewera olimbitsa thupi, scapula iyenera kupangidwira ndikukankhira pa benchi. Kulakwitsa kwakukulu ndiko kugwedeza kumbuyo, pakali pano minofu ya pectoral ikufanana ndi pansi, ndipo katunduyo amasintha mpaka pansi pa chifuwa, ndiko kuti, zotsatira za kachitidwe ka bench kawirikawiri pabenchi.

Masewera ndi uphungu

Ochita masewera olimbitsa thupi amalimbikitsa kuti azikhala ndi maganizo ofanana ndi madigiri 30-45.

Bwalo la benchi pa benchi yomwe imakonda kwambiri madigiri 30 - imodzi mwa njira zomwe anthu ambiri amagwiritsa ntchito pochita masewera olimbitsa thupi, mbali yaing'ono yamtunda imasintha katunduyo pamunsi mwa chifuwa. Komabe, ziyenera kuzindikila kuti malingaliro amodzi ndi "kusintha" payekha payekha, malinga ndi kukula ndi kapangidwe ka minofu. Mukaika benchi ma digrii 45, gawo la mkango lidzasunthira kumaliseche ndi msana, zomwe sizowoneka bwino ndipo zimasonyeza zochita zolakwika.

Musaiwale za miyendo yanu: muyenera kupumula pansi, kupereka chitsimikizo chodalirika, kuwonjezera pa mapewa, kukakamizidwa ku benchi. Ndiponsotu, pansi pa bokosi lalikulu, thupi lidzasuntha, makamaka pa ngodya ya madigiri 45.

Hwat nthawi zambiri amasankhidwa pang'ono kusiyana ndi mapewa: ndi yopapatiza imaphatikizapo minofu ina, yowonjezera yapangidwa kale kuti ikhale wothamanga wothamanga - zotupa zogwirizanitsa minofu ya pectoral ndi minofu ya m'mapewa imatengedwa.

Kuthamanga kwa kuphedwa

Pewani barolo pa benchi yotsikira kuyenera kuchitidwa muzinthu 4, kubwereza 8-10 kwa aliyense. Ndibwino kuti tipeze kuchita masewera olimbitsa thupi kamodzi kamodzi pa sabata, zambiri ndi zosayenera, chifukwa thupi limasowa kupuma. Lamuloli likugwiritsidwanso ntchito osati kokha ku gulu la minofu, koma kwa onse monga lonse.

Pogwiritsa ntchito pulogalamuyi, zochitikazo zimachitika patsiku lophunzitsidwa minofu ya pectoral, makamaka pambuyo pa kafukufuku wa mabenki omwe amapezeka pamtanda. Njira ina ndiyo kukonzekera dumbbell pa benchi pamtunda. Zokwanira ngati wothamanga akufuna chidwi ndi projectile kapena akusowa. Komabe, pankhaniyi, mumasowa thandizo la mnzanu kapena mphunzitsi. Mosiyana ndi makina osindikizira a bar, inshuwalansi imapangidwa mwa kukankhira pansi pa zitsulo, ndipo kumapeto kwa zochitikazo nkofunikira kuthandiza wothamanga kuti achepetse zotupazo.

Zolakwika Zachizolowezi

Kulakwitsa kwakukulu kwa obwera kumene ndiko kukana thandizo la katswiri. Pokhapokha kupanga pulogalamu yophunzitsira n'kotheka, pogwiritsa ntchito nkhani zochokera pa intaneti, koma mphunzitsi yekha amatha kupereka wophunzirayo njira yogwiritsa ntchito masewera olimbitsa thupi. Kaya ndi galasi loyendetsa pansi pa benchi kapena kutsogolo, m'pofunika kuchita bwinozo, mwinamwake zotsatira zake zidzakhala zopanda pake, komanso chidwi.

Kulakwitsa kwakukulu kwina ndiko kupititsa patsogolo. Monga tafotokozera pamwambapa, thupi liyenera kupumula, chifukwa maphunzirowo amangoyamba kukula kwa minofu, gawo lofunika ndilo kupuma.

Chofunika kwambiri ndi zakudya. Chakudya chapamwamba chimadzaza minofu ndi zofunikira zofunika kuti chitukuko, chitukuko ndi machiritso apitirire, mosasamala kanthu komwe gulu la minofu linakumana nalo katundu: thoracic yapamwamba kapena yina.

Zolakwitsa kawirikawiri muzochita izi

Kusindikiza pa benchi pamsonkhano wotsamira, mndandanda wa zotsatirazi ukuonekera:

• Mitengo yopanda chilungamo. Zingwe ziyenera kuikidwa patali kusiyana ndi oyenera, kugwada pansi ndi kugwedeza pansi, kupereka chithandizo chodalirika cha thupi.
• Oyamba kumene nthawi zambiri amathamangitsa kulemera kwakukulu, kuyesera mosadziwika kuwalitsa ku masewera olimbitsa thupi ndi zizindikiro zawo zamphamvu. Simuyenera kutengeka ndi izi, kuti musaiwale za cholinga chowonjezera kuchuluka kwa minofu ya thupi. Kulemera kwakukulu kudzabwera mtsogolo, koma choyamba muyenera kuchita ntchito yabwino.
• Koperani barani pa benchi yotsamira kumafuna njira yotsimikiziridwa, pamunsi pake nkofunika kukhudza khosi chimodzimodzi kumtunda kwa chifuwa. Oyamba amayamba kuchepetsa pulojekiti kumapeto kapena ngakhale m'mimba, zomwe ndi zolakwika.
• Musayambe "kumenya" kapamwamba kuchokera pachifuwa. Choyamba, muzovuta izi, ndizovuta, makamaka pamakina opanga mavitamini pa benchi yosakanikirana 45 madigiri, kachiwiri, akudzala ndi kuvulala.

Malangizo othandiza

Pogwiritsa ntchito chithunzi cha benchi pa benchi yongoyendayenda, muyenera kuyang'anitsitsa mkhalidwe wa ziwalo zanu ndi mitsempha, zomwe zimakhala zovuta kupanikizika komanso kuphatikizapo kuchita masewera olimbitsa thupi. Kwa othamanga omwe ali ndi mavuto ndi ziwalo, zomwe si zachilendo, akulimbikitsidwa kugwiritsa ntchito makapu apadera. Ndipo musaiwale za mankhwala apadera omwe amabwezeretsa ndi kuteteza minofu yowonjezera.

Musanyalanyaze inshuwalansi pochita masewera olimbitsa thupi, ngakhale mutangofuna kuthandizira kuchotsa pulojekitiyi. Kukhala ndi thanzi lanu ndilofunika kwambiri kuposa kukonda, izi siziyenera kuiwalika.

Kusinkhasinkha

Pomalizira, tifunika kukumbukira kuti zochitika zonse ziyenera kuchitidwa molondola, ndipo chifukwa cha ichi, pulogalamu yophunzitsa iyenera kuganiziridwa ndi kupangidwa. Zochita zatsimikiziridwa bwino ndizofunikira kwambiri kuti chitukuko chitheke bwino komanso kuteteza thanzi labwino ndi chitetezo. Simukusowa kuwonetsa mphamvu zanu ndi luso lanu, kuti muwone pamaso pa ena pa masewera olimbitsa thupi, chifukwa simungathe kukhala amphamvu kuposa aliyense, nthawi zonse pali wina wamphamvu.

Mmodzi yekha woti adzize wothamanga yekhayo, nthawi iliyonse kuthana ndi ululu ndi kutopa pa njira yopambana. Ndipo izi ndizovuta kwambiri popanda zoziganizira mosamala ndi zofotokozedwa, komanso kudziletsa kwathunthu.

Choncho, mmalo mwakutenga nthawi yaitali pa intaneti pofunafuna mapulogalamu apadera, kuyesa zinthu zomwe mwapeza nokha ndi kupeza chidziwitso kudzera mwazoyeso ndi zolakwika, ndibwino kuti muyankhule ndi mphunzitsi waphunzitsi ndikugwira ntchito motsogoleredwa.