Magulu okhala ndi zodandaula za atsikana ndi abambo: momwe mungasewere moyenera

Wothamanga aliyense, mosasamala zolinga zake, amamvetsetsa kuti ma dumbbell squats ndi njira yabwino yowonjezeretsa zokolola zolimbitsa thupi zilizonse. Aliyense amadziwa kuti kuti maphunziro asagwere, ndikofunikira kukulitsa katundu nthawi zonse, ndipo kulemera kowonjezerapo ndiye wothandizira woyamba. Izi zimamveka ndi amuna onse omwe akufuna kunenepa, komanso azimayi omwe akufuna kuonda, ndipo nthawi yomweyo amapopa bulu, abs, mikono ndi miyendo.

Nchifukwa chiyani mukufunikira kugona ndi zolemera?

Magulu okhala ndi zodetsa paphewa amalingalira, makamaka, kupopera minofu ya miyendo ndi matako. Amakulolani kuti mugwirizane ndi magulu akuluakulu akuluakulu, kulimbikitsa minofu, komanso kulimbitsa mafupa ndi mitsempha. M`pofunika kuthera kuphunzitsa miyendo yanu 1-2 pa sabata, mu nkhani iyi thupi mwamsanga kukhala otchuka ndi minofu. Chithunzicho chiziwoneka chofanana komanso chokongola. Pa nthawi yomweyo, mutha kusintha masiku omwe machitidwe a quadriceps kapena hamstrings amachitidwa.

Kwa atsikana, kunyinyirika ndi zidendene za matako ndiyo njira yabwino kwambiri yopangira matako mozungulira mozungulira, olimba komanso ochepa.

Kuchita masewera olimbitsa thupi kwawonetsedwa kuti kuyambitsa kupanga testosterone, komwe kumakhudzidwa mwachindunji pakukula kwa minofu ndi kupirira.

Ubwino ndi zovuta zamagulu oterewa

Pansipa tiwona njira ndi pulogalamu ya dumbbell squat ya abambo ndi amai, ndipo tsopano tiyeni tikambirane zabwino ndi zoyipa zawo. Tiyeni tiyambe ndi maubwino:

1. Zolakwitsa zimakulolani kuti muzitha kuyendetsa bwino m'matumba ovuta, chifukwa kulemera kwake, kumakhala ngati fulcrum;
2. Mothandizidwa ndi zipolopolo zotere, mutha kuwongolera momwe katunduyo akuyendetsera, chifukwa ndizosavuta kuyendetsa: kwezani pamutu panu, gwirani m'manja mwanu, muwayike kutsogolo kwa chifuwa chanu kapena mubweretse kumbuyo kwanu. Ngati mutenga projectile ina, mwachitsanzo, kettlebell kapena barbell, zochita zofananazo zimakhala zovuta kwambiri kwa inu;
3. Kuthana ndi ma dumbbells m'manja mwa atsikana kumathandizira magwiridwe antchito a squats, pomwe projectile imathandizira kuti msana uziwongoka;
4. Iyi ndi njira yabwino yosinthira kulimbitsa thupi kwanu. Kuphatikiza apo, othamanga ambiri pamalingaliro amakhulupirira kuti kuchita masewera olimbitsa thupi ndi ma dumbbells ndikosavuta kuposa ndi barbell, zomwe zikutanthauza kuti amaphunzira phunziroli mopepuka. Ngati munthu amangogwira ntchito ndi katundu wambiri, amafunikira "masiku osala";
5. Kuphatikiza kwina ndikumatha kuchita masewera olimbitsa thupi kunyumba. Ndikokwanira kungodziwa momwe mungagwirire bwino ndi ma dumbbells am'matako, ma biceps, ma quadriceps ndi minofu ya ng'ombe, komanso kugula zipolopolo zingapo.

Chotsatira, tiyeni tiwunikire mwachidule izi:

1. Ngati muli ndi maondo opweteka, squat okhala ndi dumbbells, ndiye kuti ndinu oletsedwa, apo ayi mutha kukulitsa kulumikizana ndi mitsempha. Chifukwa chake, ngati mukumva kupweteka m'maondo mutatha kuchita masewera olimbitsa thupi, samalani;
2. Ngati mukufuna kukonza nthawi zambiri komanso mochuluka ndi mtundu uwu wa projectile (komanso ndi wothandizila wina aliyense), muyenera kugula zokutira zapadera;
3. Pali zotsutsana zambiri.

Zotsutsana

Tiyeni tiwone momwe zingakhalire bwino kuiwala za squats awa:

1. Kutupa kulikonse, kuphatikizapo chimfine;
2. Ndi kukulira kwa zilonda;
3. Ngati muli ndi maondo opweteka (mitsempha, mafupa, mafupa);
4. Ndi mavuto akulu ndi msana, pamene mphamvu iliyonse yamagetsi imatsutsana;
5. Nthawi yayitali yamatenda aliwonse, musanayambe maphunziro, muyenera kufunsa dokotala.

Makhalidwe a ntchito yawo

Tisanalankhule za mitundu ya squats okhala ndi ma dumbbells, komanso njira yolondola, nazi mawonekedwe abwino:

• Ngati cholinga chanu ndikutulutsa minofu yamkati mwa ntchafu, miyendo iyenera kukhazikitsidwa motambalala kupingasa phewa ndikutulutsa masokosi akunja kupitirira madigiri a 45;
• Ngati mukuyesera kupopa matako anu, khalani mozama momwe mungathere;
• Ngati mukufuna kumvetsera kunja kwa ntchafu, ikani mapazi anu moyandikana;
• Kuti ma biceps a ntchafu agwire ntchito, muyenera kupendekera thupi patsogolo pa squat ndikubweza m'chiuno;
• Ndikuthyola kulikonse, kumbuyo kumakhala kowongoka osazungulira msana;
• Mazochita zonse, chisamaliro chiyenera kuchitidwa kuti zidendene zizikhala pansi. Kupatula kwake ndi malo okwezera pamwamba - apa mutha kudzikweza pazala zanu zakumanja kuti muphatikize minofu yanu ya ng'ombe.

Ndi minofu iti yomwe ikupanikizika?

Tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito mu dumbbell squats, mwa njira, zimatengera momwe projekitiyi imagwirira ntchito. Kupindika kwa thupi, kukhazikitsa mapazi, kutembenukira kwa masokosi, kuzama kwa squat kulinso kofunikira. Ndiye ndimtundu wanji wamatenda omwe mumagwira nawo masewera onyentchera?

1. Ntchafu yamkati;
2. Minofu ya ntchafu yakunja;
3. Minofu yayikulu ndi yapakatikati ya gluteus;
4. Ma Quadriceps;
5. Biceps;
6. Minofu ya ng'ombe;
7. Minofu yakumbuyo ndi abs.

Zikumveka zabwino, sichoncho?

Kusiyana kwamachitidwe azimayi ndi abambo

Kwa azimayi, ma squat akulu okhala ndi ma dumbbells matako amathandiza kwambiri. Kuphatikiza apo, malowa amakwaniritsidwa bwino ndi masewera olimbitsa thupi monga ma squat akulu okhala ndi ma dumbbells patsogolo panu m'manja mwanu. Kwa amuna, kuti muwonjezere kupumula kwa miyendo, tikulimbikitsidwa kuti tizichita masewera olimbitsa thupi ndi miyendo yosiyana.

Palibe kusiyana kwapadera pamachitidwe opangira ma squats ndi ma dumbbells a atsikana ndi abambo, kusiyana kumangokhala pacholinga chomwe amatsatira. Omwe amayesetsa nthawi zambiri amayesetsa kuti achepetse kunenepa, ndikuwonjezera kuchuluka kwa minofu m'malo mwa mafuta. Ndipo omalizawa akufuna kutulutsa mpumulo, ndipo ndizabwino kwambiri.

Kutengera izi, atsikana amalangizidwa kuti achulukitse kuchuluka kwa kubwereza, matalikidwe ndi njira zambiri, osafuna kuthana ndi kulemera kwakukulu. Amuna, kumbali inayo, ayenera kunenepa nthawi zonse ndikugwira ntchito pang'onopang'ono. Uku ndiye kusiyana pakati pa maphunziro amtima ndi mphamvu.

Chitani masewera olimbitsa thupi

Ndiye ndi mitundu yanji yama squumb dumbbell yomwe ilipo?

1. Plie kapena sumo - ndimiyendo yayitali ndikutembenuzira masokosi panja. Mu squat, mawondo amachotsedwa. Pulojekitiyi imagwiridwa m'manja otsika patsogolo panu;
2. Mapapu aku Bulgaria - mwendo umodzi waikidwa kumbuyo ndikuyikidwa pa benchi yolimbitsa thupi ndi chala chakumunsi. Dumbbells imagwiridwa ndi manja otsika;
3. Magulu okhala ndi zodetsa pamapewa - ofanana ndi ma squats okhala ndi barbell;
4. Magulu akuya okhala ndi ma dumbbells patsogolo panu m'manja mwanu ndi masewera olimbitsa thupi omwe nthawi zambiri, chipolopolocho chimachitika kutsogolo kwa chifuwa;
5. Magulu mwendo umodzi wokhala ndi ma dumbbells kapena - squat "pistol". Amafuna kulimba mtima komanso mawondo olimba. Zigobowo zimagwiridwa m'manja, mofananira ndi ziwonetsero zaku Bulgaria. Mwa njira, kulemera kumathandizira kuwongolera bwino;
6. Magulu okhala ndi zodandaula pamphumi;
7. Lunges - molunjika kapena lumo. Mabomba oyipa ayenera kugwiridwa;

Njira yakupha

Tiyeni tiwone momwe tingapangire squumb dumbbell kunyumba molondola - tiyeni tipeze mfundo zomwe zimagwiritsidwa ntchito pamitundu yonse ya masewera olimbitsa thupi ndi mtundu uwu wa kulemera:

• Ma dumbbells sakhala barbell, chifukwa chake musayese kupachika zolemera kwambiri pama axles;
• Osasaka nthawi yonse ya ntchitoyi - izi zitha kuvulaza msana wanu;
• Kuti mukhale ndi zokolola zambiri, muyenera kukhala pansi mozama momwe mungathere, ngakhale pansi pa kufanana kwa ntchafu mpaka pansi;
• Zidendene zimakhala pansi;
• Lamulo la golide ndiloti bondo silituluka kupitirira chala chake ndipo nthawi zonse amatembenuzidwa mbali yomweyo monga phazi;
• Muyenera kukhala pansi kawiri konse kuti muwuke;
• Kukoka mpweya kumachitika nthawi zonse kutsika, kutulutsa mpweya pokwera - choncho pumani moyenera;
• Ndibwino kuti musawongole mawondo kumtunda ndikusazungulira kwa nthawi yayitali;
• Nthawi zonse yambani kulimbitsa thupi kwanu ndi kutentha, malizitsani ndi zovuta zosavuta.

Zolakwitsa zoyambira wamba

Chifukwa chake tidazindikira momwe titha kusewerera ndi ma dumbbells a amuna ndi akazi, zimangotsalira kuti tipeze malo omwe oyamba kumene nthawi zambiri amalakwitsa. Mukaphunzira kuzipewa, mungaiwale zazokhudza chitetezo:

• Malo owawa kwa othamanga onse oyamba kumene ali kumbuyo. Amayenera kukhala wowongoka nthawi zonse, ngakhale m'matumba omwe amafunika kukhota;
• Mphindi wotsatira ndikulekanitsa zidendene, ndipo chifukwa chake, kusamutsa kulemera kumapazi. Ndikosavuta kuvulaza mwendo;
• Ochita masewera ambiri samapuma moyenera, chifukwa chake, amatuluka msanga kapena nthawi zonse amasiya kugunda kwa mtima wawo;

Pali zolakwika zina, koma atatuwa ndiotchuka kwambiri. Kumbukirani izi poyamba!

Pafupifupi pulogalamu yophunzitsira

Pomaliza, tiwonetsa pulogalamu yosavuta yomwe aliyense wothamanga amene amaphunzitsa kunyumba kapena kumalo ochitira masewera olimbitsa thupi akhoza kutengera. Zovutazo cholinga chake ndikupanga kutulutsa minofu. Ngati cholinga chanu ndikuchepetsa thupi, muchepetseni ndipo muwonjezere matalikidwe anu.

Pulogalamuyi idakhazikitsidwa ndi dumbbell squat ya amuna ndi akazi:

• Pulogalamuyi idapangidwa kuti ikhale yolimbitsa thupi 1 sabata, kulemera kwa dumbbell sikungochepera 10 kg;
• Masiku ena awiri ophunzitsira ayenera kukhala odzipereka m'manja ndi m'mapewa, komanso ma biceps ndi abs;
• Mpumulo pakati pa ma seti - osaposa mphindi 2;
• Kupumula pakati pa masewera olimbitsa thupi - osaposa mphindi 4;
• Pulogalamu yoyamba ikuwonetsa kuchuluka kwa njira, kenako kubwereza:

1. Konzekera;
2. Ma squat achikale okhala ndi zipolopolo m'manja (kuponda mwendo) - 4/10;
3. Mapiko amiyendo yonse - 3/10;
4. Mabala - 3/10;
5. Kwa othamanga patsogolo, onjezerani mapapu aku Bulgaria - 2/10;
6. Kuziziritsa pansi ndikupumira.

Kuvuta uku kumakupatsani mwayi wopopera mwamphamvu minofu yonse yamiyendo, koma ndioyenera kwa othamanga omwe ali ndi thanzi labwino. Ngati muli ndi vuto la minofu kapena mafupa, ndibwino kuti musamachite masewera olimbitsa thupi kunyumba. Gulani umembala wa masewera olimbitsa thupi, pali ma simulators ambiri omwe amakulolani kukoka zolemera popanda kudzaza malo ovuta mthupi. Kuchita bwino bwino komanso thupi langwiro kwa inu!