Kukakamiza kwakukulu: ndizomwe zimayambira pansi

Kukakamiza kwakukulu ndizochita zolimbitsa thupi zomwe zimaphatikizidwa mu masewera ampikisano. Ikuthandizani kuti muzitha kulimbitsa minofu yakumtunda, kuwonjezera mphamvu ndi kupirira kwa wothamanga, kulimbitsa mitsempha ndi mafupa a lamba wamapewa.

Kukakamiza kwakukulu ndizochita zolimbitsa thupi zomwe manja amaikidwa pansi m'lifupi kapena mulifupi.

Kuchita masewerawa ndi koyenera kwa othamanga onse amtundu uliwonse. Azimayi amayamikira makamaka maubwino ake pakukweza m'mawere, chifukwa imanyamula bwino minofu ya pectoral, zomwe zikutanthauza kuti zimapangitsa mawonekedwe a matumbo a mammary kukhala otanuka komanso opindika. Amuna, kumbali inayo, azitha kukulitsa mphamvu ndi kupumula kwa minofu, kutenthetsa minofu patsogolo pa malo amagetsi, ndikuwonjezera kupirira kwawo.

Ndi minofu iti yomwe imagwira ntchito?

Kukoka kwamanja kumagwiritsa ntchito magulu otsatirawa:

1. Katundu wamkulu amalandiridwa ndi minofu yayikulu ya pectoralis;
2. Ma deltas amtsogolo ndi apakatikati amagwiranso ntchito;
3. Serratus minofu yakunja;
4. Pang'ono triceps;
5. Zilonda zam'mimba, zotumphuka ndi kumbuyo zimakhudzidwa ndikukhazikika pakati.

Upangiri! Ngati mukufuna kukulitsa katunduyo, yomwe ndi ma triceps (triceps), pangani ma push-up okhala ndi mikono yocheperako (pafupi wina ndi mnzake).

Chifukwa chake tazindikira zomwe akuchita kuchokera pansi, tiyeni tsopano tikambirane zabwino ndi zoyipa za ntchitoyi.

Pindulani ndi kuvulaza

• Kankhani ndi kutsindika kwakukulu kumakupatsani mwayi wolimbitsa mphamvu zam'manja, kumbuyo ndikusindikiza;
• Imeneyi ndi njira yabwino yosungira minofu popanda kugwiritsa ntchito kulemera kwina;
• Mutha kuchita zosunthika motere kunyumba, mumsewu, ndi kumalo ochitira masewera olimbitsa thupi;
• Kuchita masewera olimbitsa thupi kumathandiza azimayi kukonza mawonekedwe a mabere awo, kupopera manja awo, kumangitsa m'mimba;
• Iyi ndi njira yabwino kwambiri yopezera mpumulo wa minofu, kukonza kukhathamira kwa minofu.

Kuchita masewera olimbitsa thupi sikungayambitse mavuto, kupatula izi ndimikhalidwe yomwe munthu amayamba kuchita zolimbitsa thupi pakakhala zotsutsana:

• Kuvulala kwa mafupa, mitsempha, tendon;
• Matenda a minofu ndi mafupa dongosolo;
• Kuwonjezeka kwa matenda aakulu;
• Zotupa zomwe zimachitika motsutsana ndi kutentha kwa thupi;
• Kuthamanga kwa magazi;
• Kukhala wonenepa kwambiri;
• Ulili pambuyo pa opaleshoni yam'mimba;
• Zochitika zosagwirizana ndi masewera olimbitsa thupi.

Njira yakupha

Ganizirani momwe mungalimbikitsire bwino, tikukulimbikitsani kuti muphunzire mosamala njirayi.

Kukhazikitsa kolondola kwa njirayi pomangirira pazomwe zimachitika kumakhudza magwiridwe antchito ndi mawonekedwe ake. Kupanda kutero, mutha kusintha katunduyo kukhala mnofu wina, kapena ngakhale kumbuyo.

1. Chitani zotenthetsa - gwedezani mikono yanu, sinthasintha zigongono, mapewa ndi mfundo zamanja, kutambasula msana wanu ndi abs, kudumpha m'malo kuti mufulumizitse kufalikira kwa magazi;
2. Tengani malo oyambira: kutsindika kuli pa mikono yotambasulidwa, mutu ukukwezedwa, kuyang'ana kumayang'ana kutsogolo, thupi limakhala lolimba ndikutambasula mzere, kumbuyo kuli kolunjika, matako samatuluka. Ikani mapazi anu kumapazi anu, kufalikira pang'ono kapena kuyika pamodzi. Ikani manja anu pansi ndi zala zanu patsogolo, zokulirapo pang'ono kuposa mapewa anu, zigongono zanu sizituluka kupitirira zala zanu.
3. Mukamadzipuma, dzichepetseni pansi, ndikufalitsa zigamba zanu kumbali.
4. Gwirani pansi ndi chifuwa, kapena siyani kutalika kwa masentimita 3-5;
5. Mukamatulutsa mpweya, modzuka modzidzimutsa osakonza magongolo anu mpaka kumapeto;
6. Chitani nambala yomwe yakonzedwa ndi kubwereza.

Tiyeni tikumbukire kuti timagwira mwamphamvu, ndipo tidzayesetsa kupewa zolakwika zomwe oyamba kumene amapanga nthawi zambiri:

• Pumani moyenera - pumirani kutsika, tulutsani mpweya pokwera;
• Kuyang'ana thupi - osapindika;
• Yendani bwino, osagwedezeka;
• Osakongoletsa mikwingwirima yanu pamwambapa.

Kusiyanasiyana

Zokakamiza zazitali zitha kuchitidwa mosiyanasiyana:

1. Chosankha chachikale chimachokera pansi;
2. Kukoka kwakukulu kuchokera ku benchi ndizosavuta pantchitoyi;
3. Kankhani kuchokera kukhoma - subspecies iyi imathandizanso kuti ntchitoyi ikhale yosavuta, ndipo imakondedwa makamaka ndi oimira okongola a umunthu;
4. Mutha kukankha mokweza ndi kuwomba m'manja, zibakera kapena zala - njira iyi, m'malo mwake, imavuta zolimbitsa thupi.
5. Kusiyanasiyana kovuta kwambiri kumaphatikizapo kukankhira-mmwamba ndi kugwirana kwakukulu ndi miyendo yopuma pa benchi, pamene miyendo ili pamwamba pa thupi;
6. Kutengera ndi momwe miyendo ilili, ma push-up okhala ndi miyendo yambiri amakhala otambalala m'lifupi kapena palimodzi.
7. Muthanso kuchita zolimbitsa thupi pa dumbbells - pamenepa, katundu pamagulu amachepetsedwa, koma zidzakhala zovuta kuti thupi likhale lolimba.

Ochita masewera olimbitsa thupi omwe amangokakamira ndi kuyika miyendo yawo palimodzi amachulukitsa kuvuta kwa ntchitoyi chifukwa choti amayenera kuwongolera bwino kwambiri. Kukula kwamiyendo, kukulira gawo lothandizira, motero, ndikosavuta kukweza.

Momwe mungapangire kuti zolimbitsa thupi zikhale zovuta

Wothamanga yemwe akufuna kuwonjezera katundu wake amatha kuchita zolimba ndikumangirira miyendo palimodzi, kapena kuyamba kukankha zibakera kapena zala zake. Chotsatira, yesani kuchita zodzitukumula ndikugwira mwamphamvu, ikani miyendo yanu pachimake. Ngati izi sizikwanira, ndi bwino kugwiritsa ntchito ma dumbbells.

• Tengani poyambira ngati kukankhira dumbbell;
• Chitani zotsika ndikukwera;
• Pamwamba pake, kwezani dzanja lanu kuchokera pazolumphira pansi ndikukoka kumbuyo kwenikweni;
• Ikani projectile m'malo, pangani kutsika ndikukwera;
• Gwiritsani dzanja lanu lachiwiri;
• Njira zina.

Pulogalamu yophunzitsa

Ngati mukuganiza kuti chingachitike ndi chiyani ngati mumangokakamira pafupipafupi popanda zoperewera, tidzakusangalatsani. Mukwaniritsa kupumula kokongola kwa minofu, kuwonjezera mphamvu ndi kupirira.

Ndikofunikira kuti musaphunzire mwachisawawa, koma malinga ndi chiwembucho. Chitsanzo cha pulogalamu yachikale ya othamanga omwe ali ndi masewera olimbitsa thupi ndi njira 25 yolimbikitsira, mukufunika kuchita maseti atatu osachepera. Odziwa zambiri amatha kupangitsa kuti zikhale zovuta kwa iwo okha powonjezera kubwereza, kapena posankha imodzi mwanjira zomwe tafotokozazi. Oyamba kumene, mbali inayi, ayenera kuchita zodzikakamiza, poyang'ana kuthekera kwawo kopambana.

Simungayime pazotsatira zake, nthawi zonse yesetsani kuchita zambiri!

Onerani kanemayo: DILEMMA Official Trailer 2018 (January 2025).