Kubwezeretsanso ma benchi ndi njira yabwino yopopera ma triceps anu, kutambasula msana wanu, ndikulimbitsa kumbuyo kwa mikono yanu. Kuphatikiza kwakukulu kwa masewera olimbitsa thupi ndikosiyanasiyana kwakukulitsa katundu - chifukwa chake, kukankhira kuchokera pabenchi kumbuyo kumbuyo kuli koyenera kwa azimayi omwe ali ndi vuto lanyama komanso othamanga achimuna omwe akufuna kusiyanitsa zolimbitsa thupi.
Kubwezeretsanso kumbuyo kwa benchi kumatchedwa choncho chifukwa chakumbuyo kwa manja pakuthandizira. Wothamanga waima chafulumira, choncho manja ali kumbuyo kwa thupi.
Ndi minofu iti yomwe imakhudzidwa?
- Katundu wamkulu amagwera pamatumbo am'mapewa kapena pama triceps - imagwira ntchito popindika / kukulitsa phewa.
- Delta yapakati imagwiranso ntchito (mwina ndi kumbuyo);
- Minofu ya pectoral;
- Press;
- Kubwerera;
- Ulemerero, ntchafu ndi minofu ya ng'ombe (katundu wochepa).
Kusiyanasiyana
Kukankhira kumbuyo kumachitika kuchokera pampando, benchi, sofa - chithandizo chilichonse cha kutalika koyenera (pafupifupi mpaka pakati pa ntchafu);
- Njira yosavuta yochitira izi ndikukweza maondo anu ndikuyika miyendo yanu. Njirayi imachepetsa kwambiri katundu wonse, chifukwa chake ndioyenera othamanga a novice komanso anthu omwe akuchira atapuma nthawi yayitali;
- Mukawongola miyendo, ntchitoyi idzakhala yovuta kwambiri, koma osakwanira;
- Komanso, kukankhira kuchokera pabenchi kwa triceps kumatha kuchitika ndi miyendo pabenchi lina lofanana. Kuti adziwe njirayi, wothamanga amayenera kukonzekera bwino;
- Mutha kukulitsa katunduyo poyika projectile yolemetsa pamiyendo yanu - chimbale chochokera ku barbell kapena kettlebell.
Ubwino ndi kuipa kochita masewera olimbitsa thupi
Kubwezeretsanso kumbuyo kumayamikiridwa makamaka ndi azimayi omwe ali ndi khungu lotayirira kumbuyo kwa mikono yawo. Zimakupatsani inu kulimbitsa minofu, ndipo, moyenera, kumitsani khungu. Kuphatikiza apo, kusunthira kumbuyo kumapangitsa kukhala ndi ma triceps, omwe amathandizira pakupanga mpumulo wokongola. Mwa njira, mu zochitikazi, minofu yolunjika imagwira ntchito osati pakukwera kokha, komanso kutsika, ndiye kuti, m'magulu onse awiriwa. Ndiponso, ndikosavuta kuchichita kunyumba, m'misewu, ndi muholo. Njirayi ndi yophweka - ndikwanira kuti tigwire zolondola kamodzi, ndipo mtsogolomo sipadzakhala zovuta.
Zina mwazocheperako, kubwerera kumbuyo kwa benchi sikungakweze kwambiri kuchuluka kwa minofu yamanja. Pachifukwa ichi, pamafunika mphamvu yolowera mbali. Komanso, mtundu uwu uli ndi zotsutsana zambiri, kuphatikiza mitsempha yosasunthika ndi mafupa (osakonzeka), kuvulala kwam'mbuyo kapena kwam'mbuyo paphewa ndi m'manja. Mapfundo amapewa amalandila katundu wambiri, chifukwa chake ndi bwino kuti othamanga omwe ali ndi chidendene cha Achilles mderali akane zochitikazo.
Njira yakupha
Tiyeni tiwone momwe tingasinthire zotsalira kuchokera pansi kapena benchi - nayi njira mwatsatanetsatane:
- Kutenthetsa - kutenthetsa chandamale minofu, mitsempha, mafupa;
- Imani ndi nsana wanu kumbuyo kwa chithandizocho, ikani manja anu pamenepo, zala patsogolo. Malo omwe maburashi amakhala otambalala m'lifupi. Sungani msana wanu molunjika pamagulu onse a masewera olimbitsa thupi. Mutu wakwezedwa, kuyang'ana kumayendetsedwa patsogolo. Ikani miyendo yanu pabenchi kapena pansi, imatha kupindika kapena kuwongoka. Muzipuma panja ndi zidendene;
- Mukamadzipuma, dzichepetseni pansi, ndikupinda magoli anu kumanja. Osatambasula nsonga zanu kumbali;
- Mukamatulutsa mpweya, bwererani pamalo oyambira, osagwedezeka, ndikupondereza ma triceps.
- Mutha kukhala pamalo otsikitsitsa kwa masekondi angapo;
- Chitani magawo 2-3 a maulendo 10.
Monga mukuwonera, sinthani ma push kuchokera pa benchi ya triceps, njira yakuphera, ndiyosavuta kwambiri - chofunikira kwambiri ndikugwira ntchito pang'onopang'ono komanso moyenera.
Zolakwa pafupipafupi
Mverani malingaliro athu, izi zikuthandizani kuti mupewe zolakwika wamba:
- Pumirani moyenera - mukamakoka mpweya, kutsika, ndikutulutsa mpweya. Ngati mungakhale kumapeto kwenikweni, gwirani mpweya wanu;
- Kumbuyo sikungakhale kopindika - pamenepa, minofu ya pachimake, osati mikono, ilandila katunduyo;
- Zitsulo m'mbali yopindika ziyenera kukhalabe zozungulira pansi (osazikoka);
- Osatsika kwambiri - izi zimatha kusokoneza kapena kuvulaza mfundo zamapewa anu. Makona 90 ° ndi okwanira;
- Yambani ndi masewera olimbitsa thupi okwanira, koma osayimira pamenepo.
Chifukwa chake, tafufuza njira zopangira ma push kuchokera ku benchi kuchokera ku "A" kupita ku "Z", kusintha kwadzaza. Kodi mwasankha kale pulogalamu yophunzitsira?
Zitsanzo za oyamba kumene komanso akatswiri othamanga
Ochita masewera olimbitsa thupi amalangizidwa kuti asinthe ma benchi kumbuyo kwa triceps koyambirira kwa masewera olimbitsa thupi. Kubwezeretsanso kukakamiza kumafunikira mphamvu zambiri ndipo nkokayikitsa kuti kudzakhala mano kumapeto, mphamvu ikayandikira. Chitani masewera olimbitsa thupi kuti musangalatse msana ndi chifuwa chanu musanachitike.
- Chitani 1 yobwereza 15 miyendo ikuwerama pa mawondo;
- Chitani 2 seti ya 10 reps osakhotetsa miyendo yanu;
- Mpumulo pakati pa ma seti - osaposa mphindi 2;
- Chitani zovuta kawiri kawiri pa sabata, nthawi iliyonse ndikuwonjezera kubwereza mobwerezabwereza ndi zidutswa zitatu;
- Mukakhala okonzeka, yesetsani kuyika kansalu kansalu pamapazi anu (chitetezeni bwino).
Ochita masewera olimbitsa thupi amatha kugwiritsa ntchito benchi kuti akwaniritse minyewa yawo ndikukonzekera mikono yawo kuti adzagwire ntchito yofunika kwambiri.
- Amaphatikizidwanso munyengo yotentha, kapena amasamutsira kumapeto kwa phunziroli, kuti aphatikize zotsatira zomwe zapezedwa;
- Ponyani ndi manja ndi miyendo pa benchi, gwiritsani ntchito zolemera;
- Chitani ma 4-5 a 15-20 reps;
- Chitani zovuta katatu pa sabata.
Kumbukirani, kukankhira kumbuyo kumakhala kosavuta mukamayanjana ndi masewera olimbitsa thupi. Pachifukwa ichi, minofu idzakula ndikukula mofanana, zomwe zikutanthauza kuti mpumulo wokongola udzakwaniritsidwa kale kwambiri. Zabwino zonse pamaphunziro!
