Kankhani pazitsulo zosagwirizana: ndimagulu ati a minofu omwe amagwira ntchito ndikusambira

Munkhaniyi, tiwona zolimbitsa thupi monga ma push-up pazitsulo zosagwirizana - zomwe minofu imagwira ntchito, momwe mungakulitsire bwino, momwe mungasankhire njira yabwino, momwe mungapewere zolakwika. Pomaliza, nazi mapulogalamu osavuta koma apamwamba kwa oyamba kumene komanso othamanga odziwa zambiri.

Njira zachikale

Kuti timvetsetse kuti ndi minofu iti yomwe ikusunthika mukamakankhira pazitsulo zosagwirizana, tiyeni tiwunikire mwachidule njira yochitira izi:

• Konzekera, kupereka chidwi kwa chandamale minofu;
• Pitani kuzitsulo zosagwirizana, tulukani, gwirani pulojekitiyi ndi manja anu ndi thupi lanu;
• Poyambira: wothamanga amapachika mozungulira pazitsulo zosagwirizana, akugwirizira thupi m'manja, zigongono zikuyang'ana kumbuyo;
• Mukamadzipuma, dzitseni pang'onopang'ono, ndikupinda magoli anu pachilonda mpaka atakhazikika bwino;
• Mukuchita, zigongono sizifalikira - zimabwerera, zimakanikizika thupi;
• Mukamatulutsa mpweya, yongolani cholumikizira chigongono, bwererani pamalo omwe munali poyamba;
• Chitani nambala yobwereza.

Kuchita masewera olimbitsa thupi kumawerengedwa kuti ndi kofunikira pakuthana ndi minofu yakumtunda. Zimakupatsani inu kulimbitsa minofu, kuonjezera mpumulo, ndi kuwonjezera kupirira. Ili m'gulu lazopweteketsa chifukwa chokwera kwambiri pamalumikizidwe amapewa, zigongono ndi zingwe. Ngati muli ndi matenda kapena ovulala mdera lino, tikukulimbikitsani kuti muyimitse kaye maphunziro anu mpaka mukakonzenso.

Ndi minofu iti yomwe imagwira ntchito

Tisanatchule mndandanda wamafuta omwe akukhudzidwa ndi ma bar osakanikirana, timazindikira zofunikira. Kupambana kwake ndi kuchita bwino kwa zochitikazi kuli chifukwa chakuti wothamanga akhoza kusintha gulu lolunjika la minofu, ndikusintha pang'ono njira yophera.

Kutengera ndi luso, wothamanga amakakamiza triceps kapena minofu ya pectoral kuti igwire ntchito. Komanso, kumbuyo ntchito, komanso gulu la synergistic minofu (yachiwiri katundu).

Mwa njira, ziribe kanthu momwe mumakankhira pazitsulo zosagwirizana, ma triceps amagwira ntchito mulimonsemo, koma pang'ono kapena pang'ono. Minofu ya pectoral nthawi zonse imayesetsa "kuchotsa" katunduyo. Chifukwa chake, kuti akakamize gulu linalake la minofu kugwira ntchito, wothamanga ayenera kumvetsetsa bwino njira zosiyanasiyana zochitira masewera olimbitsa thupi.

Chifukwa chake, ndi minofu iti yomwe imapanga zolumikizira pazitsulo zosagwirizana, tiyeni tiziwatchule:

• Triceps (kumbuyo kwa mikono)
• Chifuwa chachikulu;
• Madera akutsogolo;
• Minyewa yamapewa, chigongono ndi mfundo zamanja;
• Press;
• Minofu yakumbuyo imagwiranso ntchito;
• Ngati mumagwedeza miyendo yanu ndikukonzekera malowa, pangani mimbulu yanu ndi matako anu kuti agwire ntchito.

Momwe luso limakhudzira kukula kwa minofu

Tsopano tiyeni tiwone momwe zingakhudzire kukula kwa minofu inayake mothandizidwa ndi kusiyanasiyana kwa njirayi.

Pamene triceps ikugwira ntchito, ndiye kuti, minofu yakumbuyo kwa phewa, onetsetsani kuti mapewa samabwera pamodzi panthawi yokakamiza. Ndi chifukwa cha kuchepa kwawo kuchokera kutambalala mpaka pamalo opapatiza pomwe minofu yamatumbo imathandizira. Chifukwa chake, kuti musazigwiritse ntchito, ndikofunikira kuwunika malo okhazikika amapewa.

Pamwambapa, tapatsa ukadaulo wakuchita masewera olimbitsa thupi, momwe ndi ma triceps omwe amagwira ntchito. Ngati, m'malo mwake, mukufuna kugwiritsa ntchito minofu ya pectoral, yesetsani kugwira ntchito motere:

• Kuti mapewa asinthe ndikukula panthawi yokakamiza, muyenera kusintha pang'ono poyambira. Choyamba, zigongono zomwe zimalumikizidwa zimafalikira pang'ono, ndipo chachiwiri, thupi limafunikira kupendekera patsogolo pang'ono.
• Chifukwa chake, tulukani pazitsulo zosagwirizana, yongolani thupi lanu, pendeketsani madigiri 30 patsogolo, pezani zigongono pang'ono;
• Mukamadzipuma, dzitsitseni pansi, pomwe zigongono sizibwerera, koma mmbali. Potsika kwambiri, amapanganso mawonekedwe a madigiri 90;
• Mukamatulutsa mpweya, dzukani;
• Chitani nambala yobwereza.

Kodi kuonjezera potsegula zotsatira?

Chifukwa chake, tafufuza magulu am'magazi omwe amatenga nawo mbali pazitsulo zosagwirizana, ndiye tiyeni tiwone momwe tingalimbanitsire zolimbitsa thupi:

1. Pamwamba, yesetsani kuti musawongole mivi yanu kumapeto, osasunthika pang'ono. Pachifukwa ichi, minofu sidzapuma, idzagwira ntchito ndi kutsindika kwakukulu;
2. Potsika kwambiri, pumulani - momwemonso mumapatsa minofu mtolo wamagetsi;
3. Njira zovutikira zikangokuvutani, yambani kugwiritsa ntchito zolemera: lamba wapadera wolemera, kettlebell kapena chikondamoyo choyimitsidwa m'miyendo yanu.

Zolakwa pafupipafupi

Wothamanga sayenera kudziwa kokha minofu yomwe amaphunzitsidwa pakukankha pazitsulo zosagwirizana, komanso zolakwitsa zomwe oyamba kumene amapanga nthawi zambiri:

1. Osazungulira msana wanu - thupi nthawi zonse, ngakhale munjira yopendekeka, limakhala loyimirira;
2. Ndizosatheka kupindika zolumikizira - chigongono ndi dzanja. Onetsetsani kuti nsinga ndi yolimba;
3. Kutalika bwino kwa matabwa ndikutalikirapo pang'ono kuposa mapewa. Ngati mumachita masewera olimbitsa thupi okhala ndi mipiringidzo yambiri, mumatha kuvulala;
4. Osasiya konse kulimbitsa thupi;
5. Sungani pang'onopang'ono, osagwedezeka. Muyenera kutsika bwino, kukwera mwachangu, koma osati mwadzidzidzi;
6. Sungani magawo onse azomwe mukukankha, osazemba pamwamba kapena pansi.

Mapulogalamu ophunzitsa

Pofuna kulumikiza bwino minofu yomwe imagwira ntchito pakukankha pazitsulo zosagwirizana, machitidwe ena a triceps ndi chifuwa ayenera kuphatikizidwa pulogalamuyi.

Zovuta kwa othamanga oyamba

Ngati chifukwa chakusakonzekera bwino kwa minofu ndizovuta kuti muchite izi, musataye mtima.

• Mutha kupanga ma push mu gravitron - pulogalamu yoyeseza yomwe imathandizira mawondo, ndikuchepetsa katundu m'manja;
• Kokani mmwamba osagwera pansi. Mukangomva malire anu - dzukani;
• Phunzirani kutsitsa kaye, pang'onopang'ono mukukonzekeretsa minofu yanu kuti ikwaniritse gawo lolimbikitsidwa pazitsulo zosagwirizana (pakukwera).

1. Mukatha kutentha, pezani ma seti awiri a 7-10 osunthika pazitsulo zosagwirizana ndikupuma mphindi 1.5-2;
2. Chitani zokankha 25 ndi mikono yopapatiza;
3. Gwiritsani ntchito makina osindikizira a benchi mutapendeketsa mutu - nthawi 7-10;
4. Tengani ma seti awiri azidutswa 10 kachiwiri.

Zovuta kwa othamanga odziwa zambiri

1. Konzekera;
2. Makankhidwe 20-25 pazitsulo zosagwirizana m'maseti awiri ndikupuma kwamasekondi 30-60;
3. Bench atolankhani - maulendo 20;
4. Kankhani kuchokera pansi ndi manja opapatiza kapena diamondi nthawi 35-50;
5. Kukankhira 30 pazitsulo zosagwirizana: 1 yakukhazikika pama triceps, 2 seti - katundu pachifuwa.

Ngati muphunzira kukankhira bwino pamakina awa, pangani minofu yanu kugwira ntchito mokwanira. Uwu ndi masewera olimbitsa thupi abwino kwambiri olimbikitsira kukula kwawo, kulimbitsa, kuphunzitsa mitsempha. Simungowonjezera mawonekedwe anu, komanso mukulitsa kulimbitsa thupi, kupirira, kulimbitsa dongosolo la kupuma ndi mtima. Zovuta zimalimbikitsidwa kuti zizichitika 1-2 pa sabata.