Ochita masewera ambiri ali ndi chidwi chofuna kudziwa ngati kukankha phewa kungathandize kuti minofu ikhale yabwino. Ndipo ndizotheka, mothandizidwa ndi kusiyanasiyana kwa zochitikazi, kuti mukwaniritse zomwe mukufuna, popanda zowonjezera zamagetsi pamalo ochitira masewera olimbitsa thupi.
M'nkhaniyi, tiona mwatsatanetsatane mutu wa kukankhira pamapewa kuchokera pansi, mayankho a mafunso omwe ali pamwambapa, komanso kupereka malingaliro othandiza pakukula kwamphamvu kwa minofu.
Kodi ndizotheka kumanga phewa ngati mumachita zambiri zodzikakamiza?
Choyamba, tiyenera kumvetsetsa kapangidwe kake ndi izi. Muyenera kudziwa kuti ma triceps ndi minofu ya pectoral amalandila katundu waukulu pakukankha. Ngati mumachita masewera olimbitsa thupi molakwika (pezani zigongono zanu patali kwambiri, pindani kumbuyo kwenikweni, musatsike mokwanira), ndiye chifuwa chokha.
Kuti mumange yunifolomu komanso mpumulo wapamwamba, muyenera kupopa matabwa apambuyo, pakati ndi kumbuyo. Sipadzakhala mavuto ndi awiri oyamba. Koma kukankhira kumbuyo kunyanja kumawononga chithunzi chonse, chifukwa kumakhudza pang'ono pokha, komwe sikokwanira kutengera katundu. Chifukwa chiyani izi zikuchitika?
Ngati timalankhula chilankhulo cha ophunzitsa, malo apakati "amabera" katundu kumbuyo, popeza onse ali ndi ntchito yofananira - kukoka minofu m'njira yoyenera. Mwakuthupi, munthu sangathe mwanjira iliyonse "kuzimitsa" ntchito yanyumba yapakati kuti agwiritse ntchito kumbuyo. Chifukwa chake zimapezeka kuti kukakamira kupopera mapewa sikuloleza kutulutsa minofu yonse ya lamba wapamwamba wamapewa.
Zipilala zakumbuyo zimapopera bwino kokha ndi barbell ndi dumbbells. Chifukwa chake, yankho la funso "kodi ndizotheka kupopera mapewa ndi zokankhira kuchokera pansi" sizikhala zoyenera. Inde, mukulitsa kupirira kwanu, kuwonjezera kupumula kwanu, kulimbitsa minofu yanu. Koma agwireni ntchitoyi, tsoka, sikokwanira. Dziwani kuti simungathe kuchita popanda zovuta zolemera (kulemera kokha kumapereka katundu wofunikira pakukula kwa minofu).
Komabe, kukankhira paphewa popanda zida zitha kuchitidwa kuphatikiza pakuphunzitsira kwamphamvu kwamagulu onse aminyewa. Tikuwonetsani momwe mungapangire mapewa anu ndikukankhira pansi, ndikupereka kusiyanasiyana koyenera kwa izi.
Mitundu zolimbitsa thupi kukula kwa minofu ya phewa
Chifukwa chake, kukankhira kwamtundu wanji kumanjenjemera pamapewa, tiyeni tiwatchule, komanso kupitiliza njirayi mwachangu. Choyamba, mfundo zazikulu:
- Osasiya konse kulimbitsa thupi;
- Yang'anirani kupuma kwanu - kuchita kukankhira mmwamba, kukoka mpweya kutsika, kutulutsa mpweya ukukwera;
- Osalimbitsa thupi ngati mukumva kuti simuli bwino;
- Onetsetsani momwe mukukhalira ndikutsatira mosamala njirayi. Kupanda kutero, maubwino oyeserera anu sadzakhala chabe ngati mungosonkhezera shuga mu tiyi wa tiyi ndi supuni.
Zachikhalidwe
Ngati mukuyang'ana momwe mungapangire mapewa ndi zokakamiza, musaiwale zakale zopanda zaka.
- Onetsetsani kuti mwatambasula manja anu, otambalala paphewa. Yambitsani miyendo yanu pang'ono. Thupi liyenera kukhala lowongoka, lopanda kupindika msana ndi kutulukira matako;
- Kokani mwakachetechete, kuyesa kukhudza pansi ndi chifuwa chanu ndikubwerera kutambasula manja. Osatambasula mivi yanu kwambiri;
- Chitani zosachepera zitatu za 15 reps.
Kukhazikitsa dzanja la diamondi
Momwe mungapangire zolimbitsa kuti mapewa anu azigwira minofu yambiri momwe mungathere? Zachidziwikire, yesetsani kuchita masewera olimbitsa thupi mosiyanasiyana. Kukankhira kwa diamondi kumawerengedwa kuti ndi imodzi mwazothandiza kwambiri pama triceps. Zimachitidwa mofananamo ndi zapamwamba, koma manja pansi amayikidwa pafupi kwambiri momwe angathere, ndikupanga mawonekedwe a daimondi yokhala ndi zala zazikulu zam'manja ndi zotsogola. Pochita izi, ndikofunikira kuti musafalitse zigongono zanu mbali, kuzisunga mthupi.
Ofukula
Kukakamira kwamtundu wamapewa otere sikumachitidwa kawirikawiri ndi amuna, chifukwa chake ndikovuta kwake. M'chinenero chofikirika, muyenera kukankhira mozondoka kuchokera panja kuchokera pakhoma.
- Malo oyambira - choyimilira m'manja, mapazi akukhudza kuthandizira koyenera;
- Dzichepetseni pokhotakhota magolo anu kufika pa 90 °. M'bukuli, zigongono zimatha kufalikira;
- Kwerani, kuwongola mikono yanu;
- Njira zitatu zokwanira maulendo 10.
Ofukula ofanana
Imeneyi ndi mtundu wopepuka wam'mbuyo wam'mbali mpaka m'lifupi mwamapewa, umachitika kuchokera pakuthandizira komwe kumakupatsani mwayi wokhazikitsira thupi mbali yosachepera 50 °.
- Pezani benchi mpaka kumatako kapena kupitirira;
- Malo oyambira - miyendo pothandizira, manja pansi, thupi molunjika;
- Chitani zokankha, mukugwadira magongolo anu mbali yoyenera, kuziwaza padera.
Kusintha malingaliro, kuchokera pakuthandizira
- Imani ndi msana wothandizira, ikani manja anu kumbuyo;
- Mutha kupindika maondo anu pang'ono, koma ngati mukufuna kudzipangitsa kukhala kovuta kwa inu nokha, sungani miyendo yanu molunjika, kupumula pazidendene zanu;
- Yambani kukankhira mmwamba, tengani mivi yanu molunjika mmbuyo, mbali yakumanja;
- Bwererani pamalo oyambira ndikudzichepetsanso.
- Panjira yonseyi (kubwereza kasanu ndi kamodzi), thupi limalemera.
Kodi ndizotheka mwanjira inayake kufulumizitsa kukula kwa minofu?
Pomaliza kufalitsa pamutu woti "momwe mungapangire mapepala anu mokakamiza", tikupatsani maupangiri othandiza kuti izi zitheke:
- Osanyalanyaza maphunziro anyonga. Kankhani kumatanthauza kulimbitsa thupi ndi kulemera kwanu. N'zosatheka kumanga minofu popanda kulemetsa;
- Pitani kukachita masewera olimbitsa thupi kangapo kawiri pa sabata - kulimbitsa thupi ndi barbell, dumbbells, pa simulators;
- Lumikizanani ndi aphunzitsi odziwa zambiri kuti akuthandizeni kuti mukhale ndi pulogalamu yabwino yophunzitsira minofu;
- Idyani zakudya zamasewera zokhala ndi mapuloteni, michere ndi mavitamini;
- Pezani zakudya zamasewera zabwino.
Chifukwa chake, tapeza kuti kukankhira pamapewa pawokha sikungathe kusintha sitima yodzaza ndi masewera olimbitsa thupi. Komabe, ndiwothandiza kwambiri ngati katundu wina yemwe angapangitse wothamanga kupilira, kulimba komanso kutuluka kwa minofu. Ndipo popanda izi, palibe phunziro limodzi lomwe lingakhale lothandiza komanso lothandiza.
