Msungwana aliyense wamakono amayesetsa kutsatira mawonekedwe ake. Kudya nthawi zambiri kumawononga thupi, ndipo popanda kuchita masewera olimbitsa thupi, ngakhale zakudya zovuta kwambiri sizigwira ntchito bwino.
Nthawi zambiri sipakhala nthawi yokwanira yochezera masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi koma osavuta omwe satenga nthawi yambiri kumathandiza.
Maphunziro a masewera olimbitsa thupi a atsikana - malingaliro oyambira
Azimayi ayenera kusamala kwambiri miyendo yawo. Dongosolo la minofu ndi mafupa limatumiza kamvekedwe ka thupi lonse ndi minofu, ndipo ngati muphunzitsa thupi lakumunsi, silhouette yonse idzaimbidwa. Zochita zina zimawonedwa ngati zapadziko lonse lapansi.
Mwachitsanzo, ma squat samangophunzitsa miyendo yokha, komanso ana amphongo, minofu yotupa, kumbuyo ndi abs. Ichi ndichifukwa chake masewera olimbitsa thupi adapangidwa omwe angakuthandizeni kukhala ndi mawonekedwe ochepa.
Musanawerenge mafotokozedwe a ntchitoyi, ndi bwino kukambirana zothandiza. Pali malamulo achitsulo munjira yophunzitsira yomwe iyenera kutsatiridwa.
Ganizirani malamulo oyambira komanso zolakwika zomwe anthu amakonda kuchita:
- Kuchita masewera olimbitsa thupi kuyenera kukhala kokhazikika. Kutalika kwake kuyenera kukhala osachepera mphindi 35. Mphindi 15 zoyambirira, minofu imangotha, ndipo pokhapokha amalimbikitsidwa ndipo mafuta ochepa amatenthedwa.
- Muyenera kuyamba pang'ono pang'onopang'ono ndikuwonjezera katunduyo. Simungagwire ntchito mopitirira muyeso. Mukayamba msanga nthawi yomweyo, mutha kupsinjika kapena kutengeka. Ngati palibe mphamvu zakukula kwa katundu, ndiye kuti simuyenera kuyembekezera zotsatira zoyipa.
- Njira yophunzitsira iyenera kuyamba ndikutenthetsa pang'ono.
- Zochita zolimbitsa thupi ziyenera kuchitidwa moyenera ndipo mphamvu zobwereza ziyenera kuwonjezeka.
- Minyewa ikazolowera katundu wopatsidwa, wonjezerani njira.
- Sinthani zakudya zanu. Zakudya ziyenera kukhala ola limodzi musanaphunzitsidwe. Pambuyo pakuphunzitsidwa bwino, ndibwino kuti musadye chakudya musanadye ola limodzi ndi theka.
- Sambani mosiyanasiyana mukamaliza gawo lililonse. Izi zidzalimbikitsanso minofu.
- Lembani zolemba tsiku lililonse. Lembani kuchuluka kwa njira, mapaundi omwe adatayika, komanso zakudya zomwe mudadya.
- Chitani masewera olimbitsa thupi ovala bwino omwe sangakulepheretseni kuyenda.
- Gulani mndandanda wothandizira.
Munthu aliyense wolimbitsa thupi kunyumba ayenera kusankha cholinga. Masewera olimbitsa thupi samangolimbitsa minofu, komanso amawonjezera. Msungwanayo akufuna kukhala wachisomo, osati wopopa.
Kuti minofu iume, osawonjezera, pali mitundu ingapo yosavuta:
- Zida zothandizira siziyenera kukhala zolemetsa.
- Ndikofunika kupatula zakudya zamapuloteni kuchokera pazakudya zanu momwe mungathere ndikudya zopatsa thanzi.
- Kuchita masewera olimbitsa thupi kuyenera kukhala kolimba komanso kwanthawi zonse.
Ngati pali mwayi wophunzitsa ndi barbell pamalo ochitira masewera olimbitsa thupi kapena kunyumba, ndiye kuti iyi ndi njira yowononga mphamvu kwambiri. Kwa oyamba kumene, masewera olimbitsa thupi ayenera kugwiritsidwa ntchito. Kumbukirani kuti zochitika ngati izi zimasokoneza kwambiri mtima wamitsempha.
Chifukwa chake, ngati munthu ali ndi vuto la mtima, ndiye kuti ndi bwino kusankha njira yophunzitsira pang'ono. Barbell imapangitsa kuti minofu ikhale yolimba ndipo imatenga ma calories ambiri. Kuposa masewera olimbitsa thupi opanda zida.
Kusiyanitsa kwakukulu pakati pa mwamuna ndi mkazi ndi gawo la testosterone mthupi. Minofu ya testosterone hypertrophies chifukwa chake mtsikana amayenera kuphunzira mwamphamvu.
Pofuna kuti musapeze minofu yamphongo, koma kuti mumange thupi, makamaka miyendo, zolimbitsa thupi kwambiri. Miyendo yamphamvu silingalole munthu kunenepa. Mukaphunzitsa thupi lakumunsi, ndiye kuti chapamwamba chiziwoneka momwe ziyenera kukhalira.
Zatsimikiziridwa kuti zolimbitsa thupi zomwe zimagwiritsa ntchito ma simulators ndi zida zothandizira ndizothandiza kwambiri kuposa maphunziro wamba.
Zochita mu chipinda chamiyendo cha atsikana
Choyamba, tiyeni tichotse nthanozo ndikufotokozera kuti squats amangolimbitsa minofu yolimba, osakula. Thupi limafunikira kulimbitsa thupi pafupipafupi kuti likhale lolira.
Gulu la masewerawa omwe aperekedwa pansipa akuyenera kuchitidwa mwadongosolo. M'malo mwake, sizingatenge ola limodzi tsiku lililonse. Chinthu chachikulu ndikusankha machitidwe oyenera.
Kusasunthika sikungolimbitsa minofu yokha, komanso kumathandizira njira zamagetsi mthupi. Idyani moyenera, dzilimbikitseni ndikupeza thupi lowonda, lophunzitsidwa bwino ngati mphotho.
Magulu
Ganizirani mwatsatanetsatane ndondomeko yophunzitsira:
- Muyenera kuyima moyang'anizana ndi nsanja.
- Ikani wodzigudubuza patsogolo panu.
- Sungani thupi molunjika.
- Jambulani m'mimba, kumasula zothandizira.
- Pepani pang'onopang'ono, kenako mubwerere pomwe mwayambirapo.
Pali ikukoka minofu gluteal ndi m'chiuno. Mukakhala pansi, minofu ikamachita nawo izi.
Makina osindikizira mwendo
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Lowani poyambira pa benchi atolankhani.
- Ikani phazi lanu lonse momwe zingathere nsanja ikuloleza.
- Bondo liyenera kupanga ngodya ndipo makapu ayenera kufikira pachifuwa.
- Mukakanikiza, mawondo sayenera kutambasulidwa kwathunthu.
- Chitani izi pang'onopang'ono, koma mozungulira.
Quads kugwedezeka. Ngati miyendo ifalikira, ndiye kuti ntchafu zamkati zizisunthanso.
Hack Machine Mwendo kulimbitsa thupi
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Imani molunjika pa nsanja.
- Bwerani mawondo anu pang'ono ndikukankhira kumbuyo kwanu papulatifomu.
- Timayika kulemera pamapewa athu ndikuchepetsa chiuno.
- Muyenera kukhala pansi, kenako ndikuwuka.
- Mawondo ayenera kugwada pamakona oyenera.
Kupopera minofu yonse ya mwendo.
Bweretsani squats
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Muyenera kuimirira, yang'anani nsanja ndikuwongoka.
- Wodzigudubuza wagona pamapewa.
- Mimba imakokedwa ndipo thupi limakokedwa.
- Mnyamatayo ndiwakuya.
- Muyenera kupuma musanadzuke.
Kutuluka magazi kunja kwa ntchafu. Amapanga mawonekedwe a masamba, amasiya ma breeches.
Kukulitsa kwa miyendo mu simulator
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Izi zimafunikira wophunzitsa wopingasa.
- Choyamba muyenera kusintha kulemera. Miyendo imavulazidwa pansi pa chozungulitsira, ndipo manja agwirizira.
- Miyendo ndi yolunjika. Musanafike pofinya, muyenera kupumira kaye.
- Kwa inu nokha, muyenera kuwerengera mpaka atatu, mutagwira chozungulira.
- Bwererani poyambira.
Chofunika kwambiri ndi ma quads ndi mikono yakutsogolo. Ngati mutha kugwira cholumikizira nthawi yayitali, ndiye kuti kupindika kwa minofu kumakhala kolimba kwambiri.
Kunama Mwendo Kupotana
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Udindo ndi wopingasa, nkhope pansi.
- Mapazi pansi wodzigudubuza.
- Potuluka, mawondo opindika kwambiri.
- Wodzigudubuza ayenera kukhudza minofu ya gluteus.
- Mawondo sayenera kutambasulidwa kwathunthu.
Pali kutsindika pamiyendo yakumunsi. Ngati msana wanu wakhazikika, sinthani malo anu.
Kuchepetsa miyendo mu simulator
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Limbikitsani gawo la m'chiuno.
- Muyenera kukhala pachipindacho, ikani mapazi anu pazogwirizira, ndikuzifalitsa momwe zingathere.
- Tengani mpweya wokwanira ndikutambasula miyendo yanu mbali, kenako ndikubwezeretsani.
Ngati mwachita mwamphamvu, koma mkati mwamiyendo mumapopera.
Anakhala Mwana Wang'ombe Kukweza
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Mutha kugwira ntchito mu Hack Machine kapena Smith.
- Kwerani papulatifomu.
- Muyenera kuyimirira pazala zanu zakumapazi ndikuyika ma roller pama quads anu.
- Mutha kusintha mawonekedwe amiyendo.
- Mwendo wakumunsi umakwera mosunthika.
Pali kutsindika pamiyendo yakumunsi. Chitani masewera olimbitsa thupi bwino.
Kuyimirira kwa bondo kumadzuka
Tiyeni tiganizire mwatsatanetsatane ndondomeko:
- Bondo liyenera kukhala loyenda.
- Mapazi amaikidwa pa nsanja. Zidendene zimatsitsidwa momwe zingathere.
- Imirirani, pumulani mapewa anu pa roller.
- Muyenera kudzuka ndi kugwa mwanzeru.
- Mutha kulumikiza barbell kapena zolemera.
Sankhani cholemera cholemera kuti musachulukitse minofu yanu. Pali kutsindika kwamagulu onse am'miyendo yamiyendo.
Sitiyenera kuyiwala zakufunda. Kutalika kwake kumayenera kukhala kosiyanasiyana mphindi 10 mpaka 15. Kumbukirani kuti chilichonse chimafunikira nthawi zonse. Muyenera kuwonjezera katundu pang'onopang'ono. Choyamba, yambani ndi gulu limodzi la maulendo 10. Ngati thupi laphunzitsidwa, ndiye kuti likhoza kuwonjezeka kufika pa 10. Ngati sizingatheke kukacheza ku masewera olimbitsa thupi, ndiye kuti mutha kugwiritsa ntchito zida zopangidwa mwanjira zopangira zokometsera kunyumba.
