Momwe mungaphunzire kuchita zolimbitsa thupi kuchokera pansi kuyambira poyambira: Kankhani kwa oyamba kumene

Momwe mungaphunzire mwachangu kukankhira pansi kuchokera pachiyambi? Anthu ambiri akuyang'ana yankho la funsoli, chifukwa ndizokakamiza zomwe zitha kuonedwa ngati zochitika ponseponse momwe minofu yambiri mthupi lathu imagwirira ntchito. Komanso, ndikulimbitsa thupi tsiku ndi tsiku, imatha kuthandiza iwo omwe akufuna kuonda, zomwe ndizofunikira kwa ambiri aife, komanso kupangitsa thupi la munthu aliyense kukhala lokongola komanso lothandiza.

Ena a ife timalakalaka kuphunzira mwachangu kuchita ma 100 motsatizana, ena amafuna kuchita zala zathu, ndipo ena amafunanso kuphunzira momwe angapangire zikakamizo mbali imodzi kuti asangalatse ena ndi kulimba mtima kwawo komanso changu chawo. Koma, mpaka mutazolowera kuchita molondola maziko a zoyambira - kukankhira kwachikale - zokondweretsa zonsezi sizingatheke kwa inu. Chifukwa chake, m'malo mwake yambani maphunziro anu!

Ngati mukufuna kudziwa momwe mungaphunzirire kukwera pazenera, onetsetsani kuti mukuwerenga nkhaniyi pamutuwu patsamba lathu.

Kodi mungaphunzire bwanji zachikale?

Choyamba, tiyeni tiwononge njirayi. Muyenera kuphunzira kuchita zosankha monga izi:

• Malo oyambira: thabwa pamanja otambasulidwa, thupi molunjika, mutu, kumbuyo, mbuyo ndi miyendo zimapanga mzere wolunjika;
• Maso akuyang'ana pansi pazanja;
• Mukamakoka mpweya, tsitsani pang'ono, mukamatulutsa mpweya, dzukani;
• Osazungulira kumbuyo kapena kutulutsa matako.
• Chitani nambala yobwereza ndi njira.

Kuti mudziwe momwe mungakonzekerere kuyambira pachiyambi, kwa anyamata ndi atsikana, tikulimbikitsani kuyambira ndikuchita masewera olimbitsa thupi.

Ndi machitidwe ati omwe angakuthandizeni kuphunzira

Chifukwa chake, cholinga chathu chachikulu ndikulimbitsa minofu yam'manja ndi chifuwa. Pali zolimbitsa thupi zingapo zomwe zimagwiritsa ntchito minofu yofananira, koma amadziwika kuti ndi ofatsa. Amapereka zolimbitsa thupi zochepa zomwe ndizoyenera kwa anthu omwe akuyendetsa pulogalamu ya oyamba kumene.

Kankhani kuchokera kukhoma

Zochita izi zimagwira ntchito kwambiri paminyewa ya kumbuyo, pamimba ndi mikono, makamaka ma triceps. Momwe mungaphunzire kukankhira kumtunda kuchokera kukhoma?

• Imani moyang'anizana ndi chithandizocho, ikani manja anu patali pafupifupi pafupifupi kukula kwa mapewa anu;
• Mukamalowa mpweya, pindani zigongono zanu, ndikuyandikira khoma mpaka chifuwa ndi mphumi zikukhudza;
• Mukamatulutsa mpweya, bwererani pamalo oyambira;
• Sungani thupi molunjika, osakhotera kumbuyo kapena kutsikira kumbuyo, kumitsani atolankhani. Kumbuyo ndi mikono kokha kumagwira ntchito.

Momwe mungaphunzire mwachangu kuchita zolimbitsa pansi kuchokera pansi moyenera pogwiritsa ntchito zochitikazi, chifukwa sizimakhudza minofu ya pectoral? Yambani pang'onopang'ono kusunthira kutali ndi khoma - pamene mukusunthira kutali, m'pamene bere liphatikizidwe pochita izi. M'tsogolomu, pitirizani kukankhira ku benchi.

Kankhani kuchokera pa benchi

Zochita izi zimagwiritsa ntchito ma triceps, kutsogolo komanso kumbuyo, chifuwa, kumbuyo, abs ndi miyendo. Monga mukuwonera, atlas yathunthu yodzaza ndi ma push-up yayamba kujambulidwa, zomwe zikutanthauza kuti mukuyenda bwino. Kuphunzira kuchita zodzikweza kuchokera pakuthandizira kopingasa kumakhala kovuta kuposa kowongoka, koma ndizosavuta kuposa pansi, ndichifukwa chake zolimbitsa thupi zimawerengedwa kuti ndizokakamiza oyamba kumene.

• Pezani benchi kapena mpando woyenera (momwe chithandizo chilili, pomwepo ndikosavuta kukweza)
• Tengani poyambira: kugona pansi, manja pabenchi, kulunjika thupi, kunyinyirika, kuyang'ana pansi;
• Mukamalowa mpweya, yambani kukankhira mmwamba, mukugwedeza magoli anu pamtunda wa madigiri 90, kugwera pansi kuthandizira;
• Mukamatulutsa mpweya, bwererani pamalo oyambira;
• Osakhotera kumbuyo, osatulutsa bulu.

Kuti mudziwe momwe mungapangire zolimbitsa thupi pakangotha ​​sabata imodzi, yang'anani chithandizo chazomwe zili pansipa tsiku lililonse. Chifukwa chake, osati lero kapena mawa, mudzayamba kale kugwira ntchito pansi.

Lembani manja otambasula

Kuchita masewera olimbitsa thupi kumathandizira kupirira kwa othamanga, kumalimbitsa minofu yayikulu, ndikupanga maziko a luso lolondola. Kuti muphunzire, phunzirani malamulo:

• Tengani chikoka chagona pa mikono yotambasulidwa, yanulani miyendo yanu mulifupi paphewa;
• Limbikitsani chifuwa chanu, abs ndi matako, sungani thupi kuti likhale chingwe;
• Konzani malowa masekondi 40-60;
• Kodi 3 amakhala ndi yopuma mphindi 1-2;

Pogwiritsira ntchito masewera olimbitsa thupi, yesetsani kuwonjezera nthawi yomwe mumagwiritsa ntchito, ndikubweretsa mphindi 4-5.

Kukankha mawondo

Ntchitoyi imadziwikanso kuti yachikazi chifukwa cha kupepuka pamiyendo yolunjika. Koma izi sizitanthauza konse kuti alibe malo mu pulogalamu yokakamiza yaomwe akuyamba amuna, chifukwa amakonzekeretsa bwino minofu kuti ikwaniritse zonse. Momwe mungaphunzirire kuchita zosunthika motere:

• Njira yakupha pafupifupi siyosiyana ndi ma algorithm a subspecies zachikhalidwe, kusiyana kokha ndikutsindika osati masokosi, koma mawondo;
• Onetsetsani kuti mwatambasula manja anu, thupi lowongoka, yang'anani kutsogolo, miyendo pa mawondo anu, mutadutsa akakolo ndikudzuka;
• Mukamadzipuma, dzitsikireni pansi, mukamatuluka, modzuka;
• Pitirizani kuchita zodzikakamiza mukuchita kubwereza mobwerezabwereza ndi njira.

Kukankhira mmwamba njira ndi mbali zawo kukhazikitsa

Zakale

Pali njira ziwiri zoyikitsira manja anu - kukakamira (mitengo ya kanjedza imagwirana ndipo imapezeka pansi pakatikati pa chifuwa) ndi yotakata (mitengo ya kanjedza ndiyotakata pang'ono kuposa mapewa). Pachiyambi choyamba, katundu wamkulu amapita ku triceps ndi mbali yamkati ya minofu ya pectoral, ndipo yachiwiri, ku minofu ya pectoral ndi deltoid. Pakukula bwino kwa minofu yamthupi, tikulimbikitsidwa kuti tizichita mosinthasintha, mwachitsanzo, tsiku lililonse.

Momwe mungachitire: Zikhatho za manja ndi zala zakumapazi zimakhala pansi, thupi lakhala lowongoka, manja awongoka. Kupinda zigongono zathu, timadzitsitsa pansi, timakhudza pachifuwa pathu ndikuwongolanso mikono yathu.
Aliyense atha kuwongolera kuchuluka kwa masewera olimbitsa thupi ndi njira zina zolimbitsa thupi pawokha, kutengera mphamvu ndi zokhumba zawo, chinthu chachikulu kukumbukira ndikuti ndikofunikira osati kungokankhira zambiri, koma kuti muchite bwino.

Zolakwitsa zazikulu za oyamba kumene:

• Mukakweza, manja amakhala osakonzeka nthawi imodzi, koma nawonso;
• Miyendo, thunthu ndi mapewa sizipanga mzere wowongoka, thupi limatha kugundana kapena kuloza m'mwamba;
• Pogwetsa pansi, mawondo, m'chiuno kapena m'chiuno amakhudza pansi;
• Kutsitsa sikokwanira - chifuwa sichikhudza pansi.

Ngati mumachita zolimbitsa thupi nthawi zonse tsiku lililonse, osadumpha zolimbitsa thupi, mudzawona zotsatira zake - patangotha ​​sabata imodzi thupi lanu likhala lolimba, mikono yanu idzakhala yolimba, ndipo vuto lanu lidzakhala lolimba. Ndipo pamwezi, ndizotheka, phunzirani kale momwe mungapangire kangapo kakhumi mpaka makumi awiri munjira imodzi - zonse zimatengera khama lanu!

Ndi kulemera

Ngati mwadziwa kale kukankha kosavuta "mwangwiro" ndipo thupi limafuna katundu wina, mutha kuyesa mtundu wovuta kwambiri.

Momwe mungachitire izi: ukadaulo wakupha umafanana kwambiri ndi wakale, koma kuphatikiza apo amavala chovala chapadera. Chifukwa cha kusowa kwa zida zotere kwa ambiri a ife, mutha kuzisinthanitsa ndi chikwama wamba ndi china cholemetsa kapena chimbale kuchokera kubala yoyika kumbuyo kwanu.

Pazitsulo zosagwirizana

Funso la momwe mungaphunzire momwe mungadzipangire bwino pazitsulo zosagwirizana, zowonadi, limadetsa nkhawa ambiri. Ndikuganiza kuti aliyense akumvetsa kuti masewera amtunduwu atha kuchitidwa pokhapokha ngati mukuchita nawo masewerawa mosavuta ndipo sawonetsa vuto lililonse.

Momwe mungachitire: timafunikira simulator yapadera kuti tichite. Munthu pakukakamizidwa koteroko, mosiyana ndi njira zam'mbuyomu, amakhala pamalo owongoka. Manja amaikidwa pazitsulo zosagwirizana, zigongono zili pafupi ndi thupi momwe zingathere, osafalikira. Miyendo imakhala yokhota pamaondo, mapazi amalumikizana. Mukupinda ndi kuwerama mikono yanu, mumadzuka pamwambapa pamwamba kapena pansi.

Kuti mudziwe nyama zothamanga kwambiri padziko lapansi, onani nkhani ina yomwe idatumizidwanso patsamba lathu.

Kodi njira yolondola imakhudzira chiyani?

Ndikofunikira kwambiri kuyamba kukankha kuchokera koyambirira molondola, kwa anyamata ndi atsikana, izi zimapereka chitsimikizo chokwanira komanso chathanzi.

• Mwachitsanzo, ngati inu, mosiyana ndi njirayi, yambani kuchita zodzikweza, kuzungulira msana, kapena kutulutsa mfundo yachisanu, katundu wonse kuchokera ku minofu yolunjika ipita kumbuyo. Phindu la maphunziro otere lidzakhala locheperako;
• Ngati simupuma moyenera, mutha kutuluka mpweya, kutaya nyimbo yanu. Ndikofunikira kuphunzira kupuma molondola - izi zimawonjezera kupirira komanso kulimbitsa mtima wamtima;
• Musatenge nthawi yopuma yayitali kapena kugwedeza mwamphamvu kuti musawononge mitsempha kapena malo olumikizirana mafupa;
• Ndikofunika kuwunika momwe mikono ilili, chifukwa ndiyofunika kusamutsa katunduyo kuti ukhale ndi minofu. Mwachitsanzo, kugwirana kocheperako kumagwiritsa ntchito ma triceps kwambiri, ndipo mosemphanitsa, zikhatho zikuluzikulu zimayikidwa, makamaka minofu ya pectoral imagwira ntchito.

Chifukwa chiyani kuli koyenera kuphunzira kukakamizidwa kapena pang'ono za zomwe zingakulimbikitseni

Monga mukudziwa, bizinesi iliyonse yomwe kusinthasintha komanso kuyesayesa kwanthawi zonse kofunikira kumafunikira chidwi chachikulu. Ngati kulibe, posachedwa mudzayamba kudumpha zolimbitsa thupi zanu, muzigwira ntchito ndi mtima wonse ndipo, pamapeto pake, siyani ntchitoyo. Pofuna kupewa izi kuti zisakuchitikireni, tikupatsani mndandanda wazifukwa zomwe muyenera kuphunzirira pansi kuyambira pachiyambi.

Chifukwa chiyani muyenera kuphunzira kukankhira pansi pansi kwa anyamata kapena abambo?

Ngati nyumba yanu ilibe zida zapadera zophunzitsira mphamvu, ndiye kuti ndi ma push omwe amatha kusintha ambiri mwa iwo, chifukwa kuthekera kokankhira pansi kumapangidwa ndi minofu ya m'chigawo cha thoracic, abs, triceps, deltas, komanso khosi ndi serratus minofu yakunja.
Aliyense amadziwa kuti kukankha kuchokera pansi kumaphunzitsa bwino mphamvu za munthu komanso kupirira kwake. Munthu amene amachita masewera olimbitsa thupi osachepera masiku awiri pasabata amayerekezera ndi ena onse ndipo nthawi zina amatha kupirira zolimbitsa thupi.

Kukhala ndi thupi lokongola, lopumula, kuti ndisangalatse kugonana koyenera ndi ma cubes osakhazikika komanso mapewa olimba, olimba - ndi munthu uti amene safuna izi? Ndipo zonsezi zitha kuchitika ngati mutaphunzira kukankha bwino pansi!

Chifukwa chiyani kuli koyenera kuphunzira kukankhira pansi pansi kwa mtsikana, msungwana kapena mkazi?

Ngati nthawi zambiri mumadwala chimfine, ndipo mapapu anu amakhudzidwa ndikusintha kwanyengo, ndiye kuti ndikuphunzira kuchita zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino. Pakukankha, magazi amayenderera pachifuwa ndi m'mapapu, makina opumira amakula ndipo ntchito yamtima imayenda bwino.

Malinga ndi aphunzitsi olimbitsa thupi, ntchito yopindika ndikutambasula manja atagona pansi (monga kukakamiza kumatchedwa chilankhulo chamaluso) imatha kulowa m'malo mwa masewera olimbitsa thupi anu onse, chifukwa mkati mwake magulu angapo ofunikira amthupi lathu amatenga nawo mbali.

Mimba yosalala yomwe mayi aliyense amalota imapangidwa bwino mothandizidwa ndi ma push kuchokera pansi. Kwa iwo omwe amadzipanikiza kwambiri, minofu yam'mimba imalimbikitsidwa, ndipo ndi omwe amathandizira kupatsa mimba mawonekedwe abwino.

Zochita izi zimasintha mawonekedwe a bere, ndikupangitsa kuti likhale lolimba komanso lolimba. Zachidziwikire, simungathe kukulitsa kukula kwa mabere anu pogwiritsa ntchito ma push kuchokera pansi, koma ngakhale bere laling'ono, lamphamvu likuwoneka lokopa kwambiri kuposa lalikulu, koma loyipa komanso lonyansa.

Tsopano popeza mukudziwa zonse za phindu la zochitikazi ndipo mwatsimikiza kuti muphunzira zolimbikitsa kuchokera pansi, tikukuuzani za momwe zayendera, kutsatira zomwe mudzamvetsetsa momwe mungaphunzirire mwachangu pansi kuchokera kwa atsikana kapena anyamata kuyambira pachiyambi.

Momwe mungasokonezere ma push-ups

Chifukwa chake, tsopano mukudziwa kukankha bwino pansi kuchokera kwa oyamba kumene, tikukhulupirira kuti mwayamba kale kuchita. Tiyerekeze kuti mwakwanitsa kuchita masewera olimbitsa thupi kwathunthu, ndipo mwakwaniritsa zotsatira zolimba. Pakadutsa miyezi 1-2, othamanga ambiri amalimba mtima kuchoka pansi mpaka 40-50, ngakhale osapumira kwenikweni.

Yakwana nthawi yowonjezera katundu, phunzirani momwe mungapangire njira zina, apo ayi minofu idzaleka kupita patsogolo. Onani mndandanda wazosintha kuti musokoneze ntchitoyi:

• Kuphulika (ndi thonje). Pamwamba pake, wothamanga amafunika kukhala ndi nthawi yoomba m'manja, akukweza manja ake pansi. Amathandizira kukulitsa osati minofu yokha, komanso liwiro la kuchitapo kanthu.
• Kumbali imodzi. Ntchito yovuta kwambiri yomwe othamanga okhawo amatha kuchita. Kuphatikiza pa minofu yolimba komanso yophunzitsidwa bwino, ndikofunikira kukhala ndi chidziwitso chokhazikika;
• Pazala ndi zibakera. Kupanikizika kumachitika chifukwa chakutalika kwa thupi, ndipo manja, zala ndi manja amalandiranso kupsinjika kowonjezera;
• Ndi mapazi anu pabenchi. M'mawu awa, ma deltas akutsogolo amatenga nawo mbali pantchitoyi, ndipo chifuwa ndi ma triceps amagwira ntchito mochulukira.
• Choyimitsira dzanja. Wothamanga ayenera kuyamba kuyimirira atambasula manja (mothandizidwa ndi khoma kapena, ma aerobatics - opanda chithandizo), kenako ndikupanganso. Ndizovuta kuphunzira ntchitoyi, koma ndizotheka. Wothamanga amafunika kukhala wathanzi komanso kukhala wolimba.

Chifukwa chake, tidasokoneza njira yakukankhira poyambira kuchokera pansi ndi malo ena mbali zonse. Tsopano mukudziwa momwe mungaphunzirire kukwera mmwamba, ndi momwe mungakulitsire katundu mukamaliza maphunziro. Pomaliza, tipereka chiwonetsero chazokakamiza kuchokera pansi kuyambira pomwe zingagwiritsidwe ntchito ndi oyamba kumene, mosasamala kanthu za maphunziro ake.

Pulogalamu yoyambira potengera masewera olimbitsa thupi

Pongoyambira, kumbukirani kuti sizingatheke kuti muphunzire kuchita zolimbitsa thupi kuyambira tsiku limodzi, makamaka ngati musanapatseko minofu yanu chilichonse. Komabe, m'masabata 1-2 ndizotheka kuphunzira momwe mungapangire zolimbitsa pansi pansi nthawi zosachepera 10-15.

• Yambani kukonzekera kwanu ndi zokankhira kuchokera pakhoma - zichiteni nthawi 15-20, maseti 2-3.
• Tengani theka kubwerera tsiku lililonse. Pambuyo masiku 3-4, yesani kukankhira patebulo - nthawi 15-20 yomweyo m'maseti 2-3;
• Pakutha sabata yoyamba, muyenera molimba mtima kukankhira pampando;
• Kuyambira sabata lachiwiri, polumikizani bala pamanja otambasulidwa ndi ma push kuchokera pa bondo;
• Pambuyo masiku 10-12, minofu yanu idzakhala yokonzekera kuchita masewera olimbitsa thupi.

Ganizirani momwe mumamvera, ngati minofu ikupweteka kapena kukana, pumulani tsiku limodzi, koma pitirizani kuyimirira. Musamachite masewera olimbitsa thupi ngati mukudwala.

Samalani ndi zikhalidwe za kukankhira pansi kuchokera patebulo la oyamba kumene - musayese kupanga zolemba, chifukwa simuli ku Olimpiki. Katundu wotchulidwayo ndikokwanira maphunziro apamwamba osavulaza thanzi.

Monga mukuwonera, kuphunzira kuchita ma push-ups sikovuta konse - chofunikira kwambiri ndikukonzekeretsa minofu pang'onopang'ono, koma pang'onopang'ono kukulitsa katundu. Khalani ndi zolinga zazikulu ndipo onetsetsani kuti mwazikwaniritsa!

Zachidziwikire, pali zosiyana zambiri pamtunduwu. Koma, ngati mukudziwa bwino njira yofunika kwambiri, yochitira, ndiye kuti njira zina zonse pakapita nthawi sizikhala zovuta kwa inu. Tikukufunirani zabwino mu maphunziro anu!