Zambiri koma ogwira Zochita kwa minofu mikono, matako ndi kutsikira kumbuyo

Chitani silingakhoze kokha kuonda ndi mukhalebe mawonekedwe abwino, komanso kupereka thupi contours a ochititsa chidwi: kumanga minofu, muchisiye khungu saggy, kumapangitsanso maonekedwe.

M'nkhaniyi tiona waika atatu zokambirana, umalimbana magulu osiyana a minofu: Zochita yosavuta kwa minofu mu mikono, matako ndi kuchepetsa kumbuyo. makalasi izi, nkhani kuti luso, kukwaniritsa mofulumira, ngakhale kwa oyamba. Ikuchitika pa intervals wa 2-3 sabata. Wosaphunzitsidwa ayenera kuyambira nthawi 1st sabata.

Zochita kwa minofu ya manja

Masewera onse ndi mapologalamu maphunziro a minofu pa manja mpweya, makamaka ntchito masikelo dzanja - ndi kwambiri ndi yofulumira njira. Koma kuti ntchito, muyenera kudziwa mmene kuchita Zochita izi.

Ulamuliro waukulu, kuyamba ndi katundu osachepera. Mu gawo loyamba la maphunziro ayenera prodelyvat kuchita kangapo ndi dumbbells otsika kulemera (kwa akazi makilogalamu 0.5 amuna - 2 kg).

Musanayambe, kudzuka ndi kupuma kwambiri pamene inu andipeze, ndipo mpweya kwambiri. Yoyamba njira imagwiridwa chiliri, miyendo ayenera kuyikidwa pa mlingo phewa. Manja anawuka ndipo pa mlingo phewa, elbows kuti abwelele pa mfundo imeneyi madera osiyana. Ndipo kotero nthawi 10. M'kupita kwa nthawi, katundu ndi kuchuluka kwa maulendo 40, koma muyenera kutenga yopuma (m'malo zina zizichitidwa zambiri, monga masewera olimbitsa thupi yosavuta kapena kuchita kulimbitsa thupi, kupuma).

The njira zotsatirazi adzalola kutulutsa gulu lina minofu ya dzanja. Anachita pansi, ndipo ichi Pakufunika dumbbells 2 kg. Chigongono apuma pa mwendo, pamene akukweza dumbbells atikhudze mapewa. Musati unbend mudzikonzere kwathunthu. Pangani nthawi 8 (akazi) kapena 10 (kwa amuna). Zomwe katundu maulendo 30 pa intervals.

Izi Zochita kwa minofu manja cholinga kulimbikitsa triceps zonse zodziwika ndi kukongola. 2 miyezi maphunziro ndi manja anu adzapeza mawonekedwe ankafunila, kwambiri.

Alibe kugula dumbbells kulemera osiyana, onse zokambirana izi lidzaloŵa m'malo zotsatirazi. Mayimidwe chikombole, elongated mu manja mbali ndi ndichotse pa chigongono (dumbbell kulemera kwa 1 kg). Kwa amayi zimakhala zovuta kwambiri thupi, kotero ayenera kuwonjezera kwa nthawi 8 amuna 20 - 10 30.

Zochita kwa minofu ya matako ndi

Mwamsanga kumangitsa ndi matako, kulimbitsa minofu kulola zotsatirazi 2 Zochita.

Pezani miyendo inayi. Kukokera mmbuyo ndi phazi limodzi kusiya zimenezi, kuyamba zosinthira pa bondo. Kwathunthu mwendo osati unbend. Musati Chitani kumalavula. Aliyense minofu ayenera kumangitsa. Khalani (musati sag) kuti akhali molunjika. Anachita nthawi 5-6 lililonse mwendo.

Kusamukira kuchita lotsatira, kuoneka miyendo inayi Tambasula (thupi kumbuyo, mikono anawonjezera pamaso pake, kukanikiza mawere ake pansi).

Kuyima mu malo omwewo, kusintha malo a manja anu: maondo iwo pa elbows ndi (m'munsi mbali ya dzanja ndi mbamuikha pansi). Ku udindo uwu, kukoka mwendo, ndiye kukhotetsa bondo digiri 90, ie, perpendicular pansi. Ku udindo uwu, kukweza mwendo wanu. Kudzakhala kovuta, koma ndi nthawi adzapatsidwa ichi mosavuta. Kwezani kangapo. Kenako, mwendo wina.

Zochita izi zimagwiridwa kawiri pa mlungu zotsatira mokwanira khola m'miyezi 2.

Zochita kwa minofu m'munsi kumbuyo

Back ululu - vuto ambiri. Kulimbikitsa minofu imeneyi kungapangitse overloading kumbuyo m'munsi, kuchepetsa mavuto obwera chifukwa cha moyo wongokhala ndi yogwira thupi ntchito "pa mapazi awo."

Kugonera nsana wanu, kukweza miyendo onse anawonjezera mmwamba, adzawalange mu udindo perpendicular pansi, ndipo nthawi zingapo. Kugonera mmimba mwanu, weramitsani elbows anu, manja pindani pa wina ndi mnzake (iwo adzakhala pa mlingo wa mphumi), mutu wake pa iwo. Pamalo mosabvuta ndi Nyamulani pang'ono kuchokera pansi thupi chapamwamba kuti ntchito yekha tinsalu minofu. Pa nthawi zikhoza kusokoneza thupi, ukukwera kuchokera pansi ndipo onsewo ndi casing (kachiwiri kupinda m'chiuno) kuti mbali imodzi ndi kuchedwa pakati, pomwepo ndi mzake, kwathunthu wagwa pansi. Ndipo kotero nthawi 5-6.

M'kupita kwa nthawi, Zochita izi kwa minofu mikono, matako ndi kumbuyo m'munsi akhoza yothandiza (kapena m'malo) zovuta zambiri. Mwachitsanzo, kulimbitsa minofu kumbuyo (osati m'munsi mwa msana m'munsi), mukhoza ntchito mlongoti. Kuyamba ndi kuyamba ndi wolemera kwambiri. Kwa minofu m'manja - kutenga dumbbell ankawonjezereka ndi kusokoneza womberani: kukweza manja kutalika phewa pamwamba ndi pansi - mpaka mlingo phewa, koma nthawi yaitali dzanja ndi mu malo mosapumira.