Kankhani pazitsulo zosagwirizana mosakayikira ndizochita zamunthu. Zimathandiza kupanga mpumulo wowoneka bwino wa lamba wam'mapewa - triceps, chifuwa, komanso atolankhani. Zimapangitsa minofu kukhala yolimba, kumawonjezera kupirira kwathunthu. Pali mitundu yosiyanasiyana yazipsera ndipo zina mwazo zimatha kuchitidwa ndi akatswiri othamanga. Kuchita izi kumatha kuchitidwa bwino pamalo aliwonse abwalo - mipiringidzo tsopano ili paliponse. Mukapita kukachita masewera olimbitsa thupi, pakapita nthawi mutha kulumikiza zolemera zina.
Kankhani pazitsulo zosagwirizana zimawoneka zokongola kwambiri - minofu iliyonse imakoka pantchitoyo. Kuchita masewera olimbitsa thupi ndikofunikira polimbikitsa kudzidalira. Zimapangitsanso kuti pulogalamu yamaphunziro ikhale yokwanira komanso yabwino. M'nkhaniyi, tikukuwuzani momwe mungapangire zolimbitsa pazitsulo zosagwirizana ndikulemba mndandanda wazinthu zonse zomwe zilipo. Tiyeni tiwone zolakwika zomwe anthu ambiri amachita, zabwino zake ndi zoyipa zake, ndi minyewa iti yomwe imakhudzidwa ndi njirayi. Wokonzeka? Timayamba!
Ndi minofu iti yomwe imakhudzidwa?
Ochita masewera ambiri amachita chidwi ndi zomwe amasunthira pazitsulo zosagwirizana. Ndipo apa tikuyenera kufotokozera chinthu chimodzi chosangalatsa. Bala iyi yopingasa imakupatsani mwayi wosintha gulu lolunjika, ndikusintha pang'ono njira yolimbikitsira. Ngati mukufuna, mutha kunyamula, makamaka ma triceps kapena minofu ya pectoral yokha. Palinso kusiyanasiyana komwe kumafunikira kuyesayesa kowonjezera kuchokera ku minofu yapakati kapena kulingalira bwino.
Likukhalira kuti pulogalamu yosavuta yofananira imakupatsani mwayi wokutira lamba lonse lakumtunda! Chifukwa chake, ndi minofu iti yomwe ikuphatikizidwa pakukankhira pazitsulo zosagwirizana, tilembereni:
- Triceps kapena triceps. Imagwira mu subspecies iliyonse, koma wothamanga amatha kuwongolera katundu wake;
- Minofu yayikulu ya Pectoralis. Kutengera njira zina;
- Ma deltas akutsogolo. Katundu wachiwiri;
- Press;
- Mutha kulumikiza ntchafu za biceps ndi gluteus maximus, ngati mutapinditsa miyendo yanu ndikuikonza bwino;
- Zolimbitsa minofu;
Magulu ndi ziwalo zimagwiranso ntchito mwakhama. Kupsinjika kwakukulu kumalandiridwa ndi chigongono ndi dzanja. Ayenera kukhala osinthika komanso otambasula.
Mavi amawerengedwa kuti ndi masewera olimbitsa thupi omwe amakhala ndi chiopsezo chowopsa chovulala. Ngati muli ndi matenda okhudzana ndi malo olumikizirana mafupa, makamaka omwe atchulidwa pamwambapa, ndi bwino kuwakana. Pansipa timapereka mndandanda wazotsutsana, komanso mitundu ina ya masewera olimbitsa thupi.
Pindulani ndi kuvulaza
Tiyeni tiwone zomwe akukankhira pazitsulo zosagwirizana amapereka, maubwino ake ndi ati:
- Amakulolani kuti mumange mpanda wabwino. Masewerowa amatchedwanso "squat kumtunda" chifukwa chothandiza komanso kusiyanasiyana;
- Lonjezerani mulingo wa chipiriro;
- Pangani minofu yolimba, yotanuka;
- Amathandizira pakupanga minofu (ndi ma push-ups enanso olemera);
- Pangani kudzidalira, kuwonjezera kulimbitsa thupi, kukhala ndi gawo labwino pamalingaliro;
- Chabwino, ndipo chilichonse chothandiza chomwe masewerawa amapatsa munthu.
Chifukwa chake tidakambirana zaubwino wochita masewera olimbitsa thupi pazitsulo zosagwirizana, koma palinso zoyipa. Tiye tinene zambiri - zolimbikitsa izi zili ndi otsutsa ambiri, ndipo izi ndi zomwe zikhulupiriro zawo zimakhazikitsidwa:
- Masewerawa ndiopweteka kwambiri. Kwa oyamba kumene, ziyenera kuchitidwa moyang'aniridwa;
- Njira yakupherayi siyingatchulidwe kuti ndiyosavuta - pali ma nuances ambiri, osasungidwa omwe angabweretse zovuta kuzowopsa;
- Kuchita masewera olimbitsa thupi kumayika kupsinjika kwamphamvu pamalumikizidwe amanja;
Monga mukuwonera, kusayanjanitsika konse kumalumikizidwa ndi chiopsezo chowonjezeka chovulala. Komabe, ngati mumadziwa bwino momwe mungapangire zolimbitsa pazitsulo zosagwirizana, simudzakhala ndi mavuto. Phunzirani njirayi, dzipatseni katundu wokwanira ndipo musamachite masewera olimbitsa thupi ngati mukudwala. Kutsatira malangizo osavutawa kumachepetsa zovuta zonse.
Mitundu
M'chigawo chino tilemba mitundu yonse yazipsera, ndipo motsatira tidzakuwuzani momwe mungachitire bwino.
- Mtundu wakale ndi katundu pa triceps;
- Ndikulimbikitsa minofu ya pectoral;
- Kugona pazitsulo zosagwirizana (thupi lakumunsi limakhala lolemera kapena limayimirira);
- Ndi zolemera zowonjezera (zokhazikika kumbuyo kapena lamba);
- Kankhani ndi ngodya;
- Kuchokera kuzipilala;
- Kankhani pazitsulo zosagwirizana mozondoka;
- Bweretsani kumbuyo (mitengo ya kanjedza ikuyang'ana kunja).
Omaliza anayi amawerengedwa kuti ndiukadaulo wapamwamba; oyamba kumene salimbikitsidwa kuti azigwiritsa ntchito. Zowopsa zonse zomwe zilipo pano zimawonjezeka kangapo, chifukwa chake, poyambira, zindikirani mosiyanasiyana kusiyanasiyana kwapadera.
Momwe mungapangire zolakwitsa molondola?
Mukuganiza kuti ndi njira iti yoyenera yochitira ma dips? Unikani malangizo amtundu uliwonse wazinthu zomwe zalembedwa.
Zachikhalidwe
Chitani masewera olimbitsa thupi. Musayambe kuphunzitsa mphamvu popanda kutenthetsa minofu yanu. Pitani pa bar yopingasa, ndikunyamula chogwirira ndi manja anu mkati. Malo oyambira: ofukula atapachikidwa pazitsulo zosagwirizana pamanja otambasulidwa, zigongono zimayang'ana kumbuyo.
- Mukamalowetsa mpweya, yambani kutsika bwino, ndikupindika magoli anu kumanja. Osazigawa, kuzikakamiza pathupi - taganizirani kuti mwakhazikika pakati pamakoma awiri;
- Mukamatuluka, pang'onopang'ono nyamuka.
Zokakamiza zachikale ndizabwino pazitsulo zopapatiza. Ndibwino kuti musawongolere zigongono kumtunda kuti musachotse katunduyo pamatopewo.
Ndikutsindika pachifuwa chachikulu
Lumpha pamakina, kanjedza mkati. Sinthani pang'ono poyambira: thupi lomwe limalumikizidwa limapendekera patsogolo pang'ono, pafupifupi 30 °, ndipo zigongono zimasandulika pang'ono ndikufalikira.
- Mukamalowetsa mpweya, yambani kupindika mfundo za chigongono, kuzitambasula;
- Malo otsika kwambiri olimbitsa thupi ndi pamene zigongono zimapanga ngodya yolondola;
- Mukamatulutsa mpweya, bwererani bwino pamalo oyambira.
Pazosinthazi, muyenera kupeza bala yopingasa yayikulu. Sungani malo opendekera pamiyendo yonse. Osakongoletsa magolovu anu pamwamba.
Takuwuzani momwe mungapangire zolondola pazitsulo zosagwirizana munjira ziwiri zoyambira. Kenako, tidzafotokozera mwachidule njirayi mosiyanasiyana.
Kugona pazitsulo zosagwirizana
Ngati mukufuna kudziwa momwe mungakulitsire maubwino azokakamiza pazitsulo zosagwirizana, tikukulimbikitsani kuti mumvetse izi. Idzawotcha mafuta ambiri kuposa njira zachikale.
Ochita masewerawa amalumphira pamakinawo ndikukakamiza thupi kuti likhale lopingasa. Kenako amayamba kukankhira mmwamba, ngati kuti wachoka pansi. Nthawi yomweyo, manja ake amakhalabe pazitsulo zosagwirizana, ndipo miyendo yake ilibe chilichonse chomuthandizira. Ali ndi mwayi wotsitsa chifuwa chake pansi pamiyeso ya manja, zomwe sizingatheke pakukankhira pansi kuchokera pansi. Ngati zikukuvutani, miyendo ikhoza kukhazikika pachithandizocho, koma kutalika kwake kuyenera kugwirizana ndi mulingo wazitsulo.
Kulemera
Zolemera zowonjezera ziyenera kuphatikizidwa pakuchita zolimbitsa thupi pazitsulo zosagwirizana pokhapokha ngati wothamanga amachita mobwerezabwereza kubwereza 20 m'njira imodzi.
Kudziwika kwa masewera olimbitsa thupi sikuloleza kunyamula zolemera m'manja kapena pamapewa, kotero othamanga amakonza ndi maunyolo apadera pa lamba. Muthanso kuvala chikwama kumbuyo kwanu. Njira yakupha imakhalabe yofanana. Kodi chingagwiritsidwe ntchito bwanji ngati kulemera?
- Lamba ndi unyolo;
- Lamba wamagetsi;
- Bulandi wapadera;
- Limbani lamba;
- Chingwe cholimba chokhala ndi maulalo akuluakulu;
- Chikwama chokhala ndi zikondamoyo kuchokera kubala.
Kuwonjezeka kwakukula kwakukula ndi +5 kg.
Zokankhakankha
Wothamanga amalumphira pazitsulo zosagwirizana ndikukweza miyendo yake kuti ipangidwe bwino ndi thupi. Pakukankhira, zigongono zimakanikizidwa kuthupi. Kusiyanasiyana kumakupatsani mwayi woloza ma quads ndi abs.
Kuchokera kuzipilala
M'masinthidwe awa, kuthandizira kwa manja sikukhazikika kwenikweni, chifukwa chake minofu yolimbitsa imagwira nawo ntchito mwakhama.
Gwirani panja
Mtundu wovuta wa masewera olimbitsa thupi, chifukwa pamene mitengo ya kanjedza imayang'ana panja, ikamatsitsa zigongono zimapindika mbali. Poganizira kuti wothamanga amafunika kulemera thupi, ntchitoyi sivuta.
Mutu wanu
Kuwombera. Wothamanga amalumphira pazitsulo zosagwirizana ndipo amatenga mutu pansi, ndikukweza miyendo yake mmwamba. Kuphatikiza pa, makamaka, ma push-ups, amafunikanso kugwira torso, kuwongolera bwino ndikuwongolera. Mwa mawonekedwe awa, ma delta amtsogolo ndi ma triceps amagwira ntchito.
Kodi muyenera kuchita kangati kangapo?
Ochita masewera ambiri ali ndi chidwi ndi dongosolo loyambira kwa oyamba kumene, tikupangira kutsatira izi:
- Yambitsani pulogalamuyi ndi magawo awiri obwereza khumi. Chitani masewera olimbitsa thupi tsiku lililonse kuti minofu ikhale ndi nthawi yopuma;
- Ngati mukumva kuti ndizosavuta, kwezani chiwerengero cha kubwereza mobwerezabwereza ndi ma push asanu;
- Pambuyo pa sabata, mutha kuwonjezera njira zopitilira 3.
Pakatha mwezi, muyenera kupanga ma seti 4 a ma push-30, osachepera. Kuyambira mwezi wachiwiri, mutha kukankhira pazitsulo zosagwirizana tsiku lililonse. Zowonjezera zowonjezera zimawonjezeredwa pamene katundu samamvekanso. Onjezani zosaposa 5 kg nthawi iliyonse.
Ngati simukudziwa momwe mungayambitsire zipsera kuyambira pachiyambi, yambani kupopera minofu yolunjika ndi ma push omwe ali pansi. Thupi liyenera kukhala lokonzekera katundu wochulukirapo, apo ayi mutha kukhumudwitsa.
Kumbukirani, yankho la funso loti "ndi kangati pomwe mukufunika kukankhira pazitsulo zosagwirizana" kwa wosewera aliyense azikhala payekha. Zimatengera kukula kwa thupi lake, momwe minofu yake ilili, msinkhu, momwe akumvera, ndi zina zambiri. Chiwembu chomwe tapatsidwa ndi pafupifupi, ndipo palibe chowopsa poti mumadzikonzera nokha. Chofunikira kwambiri ndikuchita mwadongosolo komanso osadumpha. Ndipo osayimira pamenepo.
Zolakwa zomwe zimachitika pafupipafupi
Tidazindikira chifukwa chake kukankhira pazitsulo zosagwirizana kuli kothandiza, komanso tidachenjezedwa kuti ngati atachita zosayenera, wothamanga akhoza kudzivulaza. Onani zolakwitsa zomwe pafupifupi onse oyamba ali nazo:
- Panjira yonseyi, simungathe kuzungulira kumbuyo kwanu, ngakhale mutachita izi ndi thupi lokonda;
- Onetsetsani kuti cholumikizacho ndi cholimba komanso cholimba. Mgwalangwa sayenera "kukwera" pamwamba pa chogwirira;
- Pewani kugwedeza ndi kusuntha kwadzidzidzi;
- Osangolimba pamwamba kapena pansi;
- Osawongola zigongono mpaka kumapeto.
Kodi ndingawonjezere bwanji kuchuluka kwa kubwereza?
Ngati mukufuna kudziwa momwe mungakulitsire kuchuluka kwa ma push pazitsulo zosagwirizana, tizinena chinthu chimodzi - gwirani ntchito bwino. Osadumpha makalasi, nthawi zonse kwezani katundu, khalani olimba minofu. Chifukwa chake, Nazi zomwe titha kulangiza pankhaniyi:
- Khama ndi khama;
- Dzilimbikitseni bwino;
- Mukamaliza kuyandikira, musathamangire kudumpha pazenera. Dzipachikani pang'ono osawongola mivi yanu. Lolani minofu igwire ntchito pang'ono pang'ono;
- Musaiwale za mitundu ina ya ma push-ups - onse amalimbitsa bwino minofu yomwe mukufuna.
Momwe mungasinthire zolimbikitsa pazitsulo zosagwirizana?
Kukankhira pazitsulo zosagwirizana sikupatsidwa kwa aliyense kuyambira pachiyambi, othamanga ambiri achichepere ali ndi chidwi ndi momwe angasinthire kwakanthawi.
Choyamba, nthawi zonse mutha kuchita masewera olimbitsa thupi. Kunyumba, mutha kuyika mipando iwiri, ndikukweza miyendo yanu mbali yoyenera ndi thupi. Kapena kuziyika zonse pamtunda, zikugwada. Njirayi ndiyofunikanso atsikana, chifukwa imadziwika kuti ndi yopepuka. Muthanso kuyesa ziboda kapena ma dumbbell push-ups. Pogwira ntchito, kanikizani mivi yanu mwamphamvu mthupi - mwanjira imeneyi mudzafanizira kwambiri njira yofunikira.
Zofalitsa zathu zafika kumapeto, talingalira mutu wazokakamiza pazitsulo zosagwirizana, monga akunena, kuyambira A mpaka Z. Timalimbikitsanso kuwonera malangizo a kanema pa Youtube - kuti muwone zonse zomwe zanenedwa pamwambapa, momveka bwino. Onetsetsani kuti mulibe zotsutsana ndipo musayese kuphwanya mbiri yapadziko lonse sabata yoyamba. Mwa njira, ndi yaku Britain Simon Kent, yemwe adatha kutulutsa nthawi 3989 mu ola limodzi! Zolemba sizingasweke kwazaka zopitilira 20.
