Zochita ochiza ndi kukongola mu ochitira masewera a

Lero ndi yapamwamba kuchita masewera, ndipo zimenezi si zodabwitsa chifukwa wokongola omangika chithunzi osati anthu amakopeka, komanso kumawonjezera kudzidalira. An kusankha kwambiri kumanga thupi ojambula Sci. Gym - malo ntchito ndi thukuta, ndipo Dziwani kuti atsikana Ndiponso anayamba mmalo maphunziro mphamvu.

Kukongola - chizindikiro cha mphamvu mwamuna?

Kodi kwambiri mtundu wina? Kumene, manja amphamvu. Choncho anyamata kuganizira mu masewero olimbitsa analipira maphunziro kukongola. Ambiri perekani gulu la minofu tsiku limodzi kuti kwambiri za ntchito yake kupyolera.

Zochita pa kukongola mu masewero olimbitsa thupi ali otchuka kwambiri mwa amuna.

ndi kukongola chiyani?

Kukongola - lalikulu spindle woboola pakati kukongola, limene lili kumtunda humerus, ndipo imakhala yochepa ndi mutu wautali. Ntchito yaikulu ya minofu imeneyi ndi izi:

• kukongola - dzanja instep atembenuza ndi kusunthira m'manja;
• flexes ndi mkono ndi phewa;
• anaŵerama mkono chapamwamba.

Kutengera pa ntchito zokambirana zonse kukongola zochokera dzanja kupinda.

Ndizosowa kukongola kulimbitsa thupi

Kuti kukula kwa thupi, muyenera pa phunziro lililonse maphunziro zivulaza. Akuwuka mu njira ya ntchito mu holo microtrauma pa kuchira inamera minofu latsopano, chotero ukuwonjezeka minofu kukula.

Komabe, kuvulala pafupipafupi kungachititse kuti ndondomeko n'zosiyana, choncho amachita tsiku lililonse pachabe.

Pa maphunziro optimally kuchita Zochita 3-4 kwa kukongola mu ochitira masewera a. Reps zizichitidwa za 8-12, ndi njira - 3-4.

Mitundu zokambirana kuti kukongola

Zochita pa kukongola mu masewero olimbitsa akhoza kugawidwa zikuluzikulu ndi kudzipatula. Choyamba anachita ntchito barbells ndi dumbbells, wachiwiri - mu ochitira masewera a. othamanga odziwa amanena kuti Zochita zikuluzikulu kulimbikitsa kukula bwino minofu ndi kufanana kuchita ntchito ulusi ena. Komabe, ngati mukufuna kuphunzitsa bicep chimodzi chokha, titero, kupeza izo, mtundu wachiwiri zolimbitsa thupi adzakhala kwambiri olandiridwa.

The Zochita zabwino chifukwa kukongola kuyima pa masewero olimbitsa

Kukweza kukongola barbell. Kuchita masewera olimbitsa thupi, muyenera kuika mapazi phewa lanu m'lifupi padera, kutenga pansi barbell nsinga, pang'ono maondo pa m'chiuno, thupi iyenela molunjika, kuchepetsa barbell kuti m'chiuno. Pambuyo mpweya kwambiri, kupinda manja, kuukitsa omwera pachifuwa. Elbows ayenera anakankhira m'mbali, ndipo woimbayo zotseka. Pamwamba ndi kuchita mpweya Imani, ndipo kenako kusiya barbell pamalo koyamba. Nkofunika limbitsani dzanja mapeto, kusunga mavuto kukongola kwa.

Kukweza dumbbells kwa kukongola. Malo a thupi, monga mwa ntchito m'mbuyomu, koma kutenga dumbbells kotero kuti iwo anayang'ana pa mzake, kugwira yosavuta. Inspiratory Nyamulani dumbbell, Kutembenukira kwa kunja, kumapeto mfundo kanjedza ayenera kupita mapewa. Pamene dumbbells ali pafupi mapewa, m'pofunika kaye ndi kupuma. Ife kuchepetsa dumbbells, dzanja akubwerera.

Kukweza ndodo n'zosiyana nsinga. Kuyambira udindo wofanana, kutenga ndodo kuti atawakweza pansi - chigamulocho zinazake mpweya ndi kukweza bala m'chifuwa chanu, elbows nthawi zolimbitsa thupi ayenera akankhidwira mumbali ndi lokhazikika. Pamwamba pa ngati mpweya ndipo perekani, kuchepetsa kapamwamba.

Hammer. Tengani dumbbells nsinga ochiritsira, kusunga kuchimwa mmbuyo, kupuma, atamva dumbbell kumanzere kwa phewa kumanzere, kaye, kutulutsa ndi kuzibweretsa izo pansi. Ife kuchita chinthu chomwecho pa miyeso dzanja lamanja.

Letsani zida maphunziro. Tengani chingwe kusankha pa khosi pansi, kuika mapazi phewa m'lifupi padera, limbitsani elbows pang'ono wopindidwa. Pa pokoka mpweya kukokera khosi ndi chifuwa, elbows mbamuikha, Imani, kutulutsa ndipo tsitsa kapamwamba.

Azipiringa pakati midadada ya. Tengani D-nsinga chogwirira m'munsi, phata la pulogalamu yoyeseza lapansi. Pa kutulutsa ndi, kukokera chogwirira kumutu mpaka kanjedza ndi pamwamba pa mapewa, kaye ndi kutulutsa zasiyidwa.

Zochita pa kukongola atakhala

Zochita ochiza ndi kukongola atabvala za masewero olimbitsa:

Kukweza dumbbells kwa kukongola. Ife tinakhala pansi pa benchi limakuwongola mmwamba, kuona kuchimwa kumbuyo, kutenga dumbbell ochiritsira nsinga. Pa zachifalansa ndi kuchotsa dumbbells pamwamba chabe chiuno ndi kuyamba atembenuza burashi ndi m'mwamba pamene dumbbell adzakhala pafupi mapewa, kanjedza ndi kuyang'ana pa denga, kaye ndi kutulutsa, kuyamba kwa dumbbell kuchepetsa, akusandutsa manja.

Kukwera mu Ezekieli barbell benchi Scott. Tengani m'munsi nsinga bala, kukhala pa benchi amayikanikiza triceps nyimbo imani sanatchule positi, koma elbows nkhaniyi malo pang'ono wopindidwa, ndi mpweya kuukitsa barbell udindo ofukula za forearm, kuchita mpweya kaye ndi sanatchule pafupifupi kumapeto.

kukula kulimbikira. Ife tinakhala pansi pa benchi, kutenga dumbbell nsinga pansi, kuika mapazi onse kuposa mapewa Taphunzira kutsogolo kuti mmunsi mwa kukongola kwa anapuma ndi pa ntchafu lamanja, dzanja limodzi kukaukira bondo wake. Pa zachifalansa ndi kuchotsa dumbbell kwa pachifuwa, Imani, kutulutsa ndi kubweretsa izo mwapang'onopang'ono. Ife kuchita chinthu chomwecho ndi linzake.

Pamaziko a Zochita izi, inu mukhoza kulenga akonzedwa aliyense zokambirana za kukongola mu ochitira masewera a.

pulogalamu kukongola maphunziro

Mapulani kulimbitsa thupi manja kwambiri, mukhoza kugwiritsa ntchito Zochita osiyana, osiyana chiwerengero kukukhala ndi reps, ntchito supersets, trisety. Izi zidalira pa cholinga cha maphunziro.

A pulogalamu chitsanzo wokhulupirira anachita mmodzi. Njira yoyamba reps 15 ndi anzake ena atatu - pa 8.

1. Potelani ndi dumbbells atakhala pa pulogalamu yoyeseza a.
2. kukongola potelani alternately pa kulozetsa benchi.
3. Atayima potelani ndi barbell a.

Minofu kenako azolowere katundu. Kuwasunga nkhawa atha kupita patsogolo, m'pofunika nthawi kusintha pulogalamu maphunziro ndi kuwonjezera kulemera.

Kodi kusankha: kuphunzitsa ndi mlangizi kapena kudzikonda kuphunzira?

The oyamba ambiri kulakwitsa mu holo - kunyalanyaza ntchito mphunzitsi. Childs, rookie mu chipinda amadziwa chilichonse za momwe molondola kuchita masewera olimbitsa thupi osati chifukwa kukongola mu masewero olimbitsa thupi, komanso ntchito ku magulu ena onse minofu. Nthawi zambiri munthu angaone osokonezeka kasitomala omvera amene sindikumvetsa, kodi pulogalamu yoyeseza iwo amachokerako, momwe angachitire, kukhala magulu ena minofu ayenera amaphatikiza kulimbitsa thupi limodzi, ndi zimene - palibe.

Ngati mukufuna kukwaniritsa zotsatira zabwino mu holo, mphunzitsi sangachite popanda. N'chiyani chimachititsa maphunziro ndi mlangizi:

• olondola zolimbitsa njira;
• dongosolo maphunziro ;
• malamulo a zakudya zoyenerera;
• zambiri pa zakudya masewera;
• kuwunika ntchito yonseyi;
• kuchepetsa ndi kuvulala;
• Kupambana mwamsanga zotsatira.

Kuphunzitsa kukongola yekha sizimatanthauza, pamafunika njira mabuku. Kumene, wokhulupirira pa kukongola, triceps mu masewero olimbitsa thupi ndi wotchuka kwambiri pakati pa anthu. Woyenera manja ikukoka amathandiza kumanga minofu ndi bwino maonekedwe.

Koma musaiwale za magulu ena a minofu, imene thupi zokwanira. Pa mfundo imeneyi, m'pofunika monga maphunziro zolimbitsa m'magulu angapo. Mwachitsanzo, kokoka kwa hamstrings pa masewero olimbitsa akhoza pamodzi ndi Zochita pa quadriceps ndi ana ang'ombe, kulimbitsa thupi pachifuwa akhoza pamodzi ndi kumbuyo ndi zina zotero.