Kankhani zolimbitsa pansi pang'ono: luso lazokakamiza ndi zomwe amapereka

Kukankhira pang'ono ndi mtundu wa kukankha komwe manja amaikidwa pansi pafupi kwambiri ngati nkotheka. Kuyika manja kosiyanasiyana kumakupatsani mwayi kuti mutsegule minofu yolunjika. Kankhani kuchokera pansi ndikugwira mopapatiza, makamaka, kukakamiza ma triceps kuti agwiritsidwe ntchito moyenera.

M'nkhaniyi tikambirana mwatsatanetsatane zochitikazi - momwe tingachitire moyenera, ndi minofu iti yomwe imagwira ntchito, zabwino ndi zoyipa zake ndi ziti.

Ndi minofu iti yomwe imagwira ntchito

Ma push-up okhala ndi mikono yocheperapo kuchokera pansi, benchi kapena khoma adapangidwa kuti azigwiritsa ntchito minofu yamapewa. Ma atlas athunthu aminyewa yomwe ikukhudzidwa ndi iyi:

• Chandamale minofu - triceps;
• Chifuwa chachikulu ndi mitolo yakunja ya delta imagwiranso ntchito;
• Biceps, mimba yolunjika ndi oblique, quadriceps imakhudzidwa ndikukhazikika kwa thupi.

Tsopano, tsopano mukudziwa zomwe zimasunthika mukamakankhidwa mwamphamvu, ndiye tiyeni tiwone chifukwa chake muyenera kuchita izi.

Ubwino ndi zovuta

Ganizirani zomwe zimakankhidwa ndikumangirira pang'ono, zabwino zake zazikulu ndi ziti:

1. Voliyumu ya triceps kumawonjezera;
2. Mutu wa atatuwo umakhala wamphamvu, wotanuka kwambiri, wopirira kwambiri;
3. Kulimbitsa khungu la manja, makamaka malo amkati ndi apansi (azimayi amayamikira);
4. Amalimbitsa phewa, chigongono ndi olumikizana ndi dzanja, komanso minofu ya kotekisi;

Ndiponso, mutha kukankhira pansi mwakumangirira kulikonse - kunyumba, mumsewu, kumalo ochitira masewera olimbitsa thupi. Kuchita masewerawa sikutanthauza zida zapadera komanso wophunzitsira kuti aphunzitse maluso.

Mwa zolakwikazo, timawona zolemetsa pathupi la pectoral, chifukwa chake, azimayi omwe amafuna kupopa mabere awo amalangizidwa kuti azikankha ndi mikono yayikulu. Komanso, izi sizikulitsa kwambiri kuchuluka kwa minofu. Koma kuchotseraku kumakhala kofanana ndi kukakamiza kulikonse, popeza kuwonjezeka kwa mpumulo sikungatheke popanda katundu wamagetsi. Pankhaniyi, ntchito ikuchitika ndi kulemera kwake.

Kodi ndizotheka kuvulaza thupi ndi katundu wotere? Inde, ngati mumachita masewera olimbitsa thupi omwe sangaphatikizidwe ndi masewera olimbitsa thupi. Komanso, yesetsani kukankhira patsogolo mosamala ngati mwangovulala kumene kapena kusunthika kwa mitsempha, ziwalo, kapena tendon. Matenda am'mapewa, chigongono kapena dzanja, ma push-up, ambiri, amatsutsana.

Njira ndi kusiyanasiyana

Chifukwa chake, tiwunikiranso momwe tingapangire zolumikizira zochepa kuchokera pansi - kusinthasintha kwa zochita kumadalira mtundu wa masewera olimbitsa thupi.

Kuyandikira kwa manja ndikotheka pamitundu ing'onoing'ono yotsatirayi:

• Zachikhalidwe pansi;
• Kuchokera kukhoma kapena benchi;
• Kuchokera ku dumbbell;
• Pa nkhonya kapena zala;
• Kuchokera pa bondo;
• Kuphulika (ndi thonje, mitengo ya kanjedza pansi, ndi zina);
• Daimondi (chala chakumanja ndi chala chakutsogolo chimafotokozedwa pansi);

Zozizira zazing'ono: maluso (werengani mosamala)

1. Kutenthetsa minofu yolunjika, mitsempha ndi mafupa;
2. Tengani malo oyambira: pamalo abodza, thupi limatambasulidwa ndi zingwe, limapanga mzere wolunjika kuchokera korona mpaka zidendene, kuyang'ana kumayang'ana kutsogolo, miyendo ndiyopatukana pang'ono, m'mimba mwakwezedwa. Ikani manja anu m'lifupi mwamapewa (ichi ndi chopapatiza), pafupi kwambiri momwe mungathere.
3. Mukamadzipumira, modzichepetseni pansi, pindani zigongono zanu mthupi;
4. Mukamatulutsa mpweya, pogwiritsa ntchito mphamvu ya ma triceps, pitani pamalo oyambira;
5. Chitani kuchuluka kwa njira ndi kubwereza.

Zolakwa pafupipafupi

Momwe mungakwerere pansi kuchokera pansi ndikugwirana pang'ono kuti mupewe zolakwitsa ndikukwaniritsa zotsatira zake?

• Sungani malo omwe thupi limakhala, osakhotera kumbuyo, osatulutsa matako;
• Zitsulo sizingathe kufalikira, chifukwa pakadali pano katundu wonse amapita kumbuyo ndi minofu ya pectoral;
• Pamwamba pake, manja sakhala owongoka kwathunthu (kuwonjezera katundu), ndipo pansi sagona pansi, amadzisunga okha;
• Pumirani moyenera - muchepetse momwe mumapumira, mukamatulutsa mpweya;
• Gwiritsani ntchito bwino - osangogwedezeka kapena kupuma.

Ngati simukumvetsetsa bwino momwe mungaphunzirire kukankhira pang'ono, onerani vidiyo yomwe takuphatikizirani. Mwanjira imeneyi mudzawona bwino njira yolondola ndikufotokozera mfundo zosamvetsetseka.

Kodi m'malo?

Ndi machitidwe ena ati omwe amakulolani kuti muchepetse minofu ya triceps brachii, ndipo ndi chiyani chomwe chingalowe m'malo mokakamiza?

1. Kankhirani pazitsulo zosagwirizana kapena kuchokera pa benchi (zotchinga khoma);
2. Yesetsani kuchita masewera olimbitsa thupi, momwe zigongono sizimasulidwa;
3. Bwezerani kukankha;
4. Onetsetsani kuchokera ku bar yopingasa;
5. Kusindikiza kwa Dumbbell kumbuyo kwa mutu;
6. Kutambasula kwa mikono mothandizidwa ndi ma dumbbells;
7. Benchi yaku France imasindikiza ndi ma dumbbells.

Tikukhulupirira kuti tayankha funsoli, kodi amatenga zikakamizo ndi zingwe zochepa, komanso momwe angachitire bwino. Monga mukuwonera, njirayi siyovuta konse. Ngati poyamba zikukuvutani kuchita zonse zomwe mukufuna, yesani kugwada. Minofu ikangolimba, pitani pa mwendo woyenera. Kumbukirani, kuti mumange minofu yokongola, muyenera kupanga minofu yonse mofananamo, chifukwa chake, pangani pulogalamu yabwino kwambiri ndikuitsatira mosamalitsa.