Gulu lotanuka ndiophunzitsa chilengedwe chonse. Chifukwa chomwe mukufunikira kutulutsa komanso masewera olimbitsa thupi omwe angathandize kuti muchepetse thupi komanso kulimbitsa minofu - tikambirana m'nkhani ili pansipa.
Gulu lotanuka lolimba - kufotokozera kwathunthu
Band expander ndi gulu lotanuka lomwe limapangidwa kuti liziphunzitsira mikono, miyendo, kumbuyo ndi matako. Zotsatira zake zimakwaniritsidwa potambasula zotanuka - gulu lamagulu ogwira ntchito kuti lichite zolimbitsa thupi kuposa masiku onse.
Wophunzitsayo ndioyenera kulimbitsa thupi kunyumba komanso masewera olimbitsa thupi. Magulu otsutsana nthawi zambiri amagwiritsidwa ntchito m'magulu azigulu zolimbitsa thupi.
Kodi mungasankhe bwanji expander?
- Mulingo wovuta
Kukhazikika kwa tepi kumatengera mulingo wamavuto. Khodi yamitundu yonse: achikaso - oyamba kumene; wobiriwira - patsogolo; wofiira - msinkhu wapakatikati; wakuda ndi pro.
Makampani ena amapanga maliboni popanda kutsatira miyezo yomwe ili pamwambapa, chifukwa chake maliboni amitundu yosiyanasiyana amatha kuwonekera. Poterepa, tsegulirani katundu wolemera mu kilogalamu.
- Kusiyanitsa pakati pa zotanuka ndi tepi
Chofutira lamba chiyenera kukhala chokhazikika, chomwe chimakupatsani mwayi wosintha katunduyo. Tepiyo imagwiritsidwa ntchito kulimbitsa thupi, yoga komanso kutambasula.
Kutanuka kumangoyenera kulimbitsa thupi, ndizosatheka kusintha katunduyo. Kutanuka kumakwanira bwino ndipo sikuyenera kuwononga nthawi yoluka.
- Kutalika
Kutalika mpaka masentimita atatu kudzakhala kosavuta mukamagwira ntchito m'manja mwanu. Chifukwa chakuchepa kocheperako, panthawi yolimbitsa thupi miyendo, pakhoza kukhala kukakamiza kowonjezera, komwe kudzapweteketsa; mpaka masentimita 7 - njira yachilengedwe ndi manja ndi mapazi; kuchokera masentimita 10 - kokha kwa miyendo.
Kutambasula kotalikirana kwa masentimita 10 kumatha kukhala kosavomerezeka panthawi yamphamvu yolimbitsa thupi, makamaka riboni imodzi. Mukamachita masewera olimbitsa thupi, imatha kupindika ndikumayambitsa mavuto.
- Mtengo
A pulogalamu yoyeseza apamwamba ndalama zoposa 300 rubles. Ngati mukufuna kugula njira yotsika mtengo, ndiye konzekerani kuti wotambasulayo afike m'masiku oyamba a maphunziro.
- Kutalika
Kutalika kumakupatsani inu kusintha mavutowo - kachulukidwe kakang'ono ka zotanuka kumawonjezera kupsinjika mukamaphunzira. Ngati mukufuna kugula mphunzitsi wapadziko lonse lapansi, ndiye kuti mugule lamba wautali wopanda chogwirira. Mutha kuzisintha nokha mwa kumanga mfundo pamalo oyenera.
Nchifukwa chiyani expander amathyola?
Mulingo wovuta ndikulimba kwa tepi. Ngati munthu wolimbitsa thupi atenga pulogalamu yoyeseza yomwe idapangidwira oyamba kumene, ndiye kuti kufooka kofooka sikungalimbane ndimphamvu.
Momwe mungadziwire mtundu wazogulitsa m'sitolo?
Tengani gulu la mphira ndikulitambasula mwamphamvu. Mikwingwirima yoyera pamwamba pake imakhala yaying'ono kwambiri. Ngati kulibe, mawonekedwe a simulator ndiabwino. Ndibwino kuti musankhe mitundu yokhala ndi mphira wosanjikiza iwiri - yoyambira komanso yoteteza. Ngati chachikulu chikaphulika, wotetezayo amateteza kuti asavulazidwe.
Ubwino ndi kuipa kogwiritsa ntchito gulu labala lolimbitsa thupi
Ubwino wa chingamu:
- Kutsika mtengo. Mtengo woyamba wa chingamu ndi ma ruble 100. Ndalamayi itha kugawidwa ndi munthu aliyense wopeza ndalama. Mtengo wapakati m'masitolo amasewera ndi ma ruble 300 mpaka 700. Ngati mungaganizire katundu wamasewera otchuka, ndiye kuti muziwononga mtengo wopitilira ma ruble 1000.
- Zosiyanasiyana. Oyenera kukula kwa gulu lililonse laminyewa, kuti muchepetse zolimbitsa thupi zanu ku masewera olimbitsa thupi komanso kunyumba.
- Kugwira mtima. Ngati mumachita masewera olimbitsa thupi nthawi zonse, tsatirani njirayi ndikudya chakudya chamagulu, zotsatira zake ziziwonekera mwezi woyamba wamaphunziro. Makalasi sayenera kukhala tsiku lililonse - kamodzi pakatha masiku 2-3, kuti minofu ipumule. Pulojekitiyi imatha kuwonjezeredwa pantchito zoyambira. Mwachitsanzo, ngati mumangokhalira kudya ndi chikondamoyo kapena barbell, onjezerani zotambasulira kuti muwonjezere zotsatira zake.
- Zabwino kunyamula. Kutanuka kumatenga malo ochepa, motero kumakwanira ngakhale thumba laling'ono. Ngati simukufuna kuphonya masewera olimbitsa thupi mukamachoka, tengani expander nanu. Mitundu ina imatulutsa zinthu zokhala ndi zokutira zokonzedwa kale.
Kuipa kwa chingamu:
- Zinthu zopanda pake zimatha kung'amba. Mukamagula gulu la labala pamtengo wotsika - mpaka ma ruble 100, konzekerani chinthu chotsika kwambiri. Mtengo wokwanira wokwanira wolimbitsa thupi ndi ma ruble 300.
- Zimatenga nthawi kuti uzolowere. Anthu ena amadandaula kusapeza bwino m'masiku oyamba a maphunziro, omwe amatha pambuyo pa milungu iwiri yophunzitsidwa. Mwachitsanzo, bandeji yotanuka, ikayikidwa molakwika, imayamba kukulunga nthawi yochita masewera olimbitsa thupi.
Ubwino wa wophunzitsa zolimbitsa thupi umaposa zovuta zake, kotero iwo omwe akufuna kusiyanitsa zolimbitsa thupi zawo ayenera kuyang'anitsitsa mkanda wotulutsa.
Kuchita masewera olimbitsa thupi bwino ndi kutanuka mwendo wolimba
Okonda miyendo yokhotakhota ndi matako, amakonda kupendekera kuti akhale olimba, popeza magulu angapo am'magulu amatenga nawo gawo pochita masewera olimbitsa thupi - gluteal, quadriceps, chachikazi, mwana wang'ombe. Ganizirani maluso ndi mawonekedwe a masewera olimbitsa thupi ndi chotambasulira lamba.
Pendeketsa mwendo wako atagona chammbali
Gona mbali yako ndikusambira. Kuchita masewerawa kumachitika pang'ono, chifukwa chake miyendo siyiyenera kupanga mawonekedwe a 90-degree. Mwendo wina uyenera kukhala wapansi pansi. Thupi limasunthika, manja ali othandizira.
Magulu
- Ikani mapazi anu m'lifupi-paphewa, ikani manja anu m'chiuno mwanu, kapena mutseke patsogolo panu.
- Yambani kujomba kwinaku mukupewa kukweza zidendene. Mawondo sayenera kupitirira zala zakumiyendo. Thupi limapendekera kutsogolo, kumbuyo sikupindika. Mwa kupindika kumbuyo, minofu yakumbuyo imayambitsidwa ndipo zolimbitsa thupi zimakhala zopanda ntchito.
Minofu ya gluteus maximus ndi quadriceps imayambitsidwa.
Kuswana mawondo
- Imirirani molunjika. Mapazi m'lifupi mwake mosiyana.
- Khalani pansi. Kumbuyo kuyenera kukhala kolunjika.
- Gawani mawondo anu kumbali mukuyenda mopindika popanda kupindika msana. Kuti mukhale kosavuta komanso kokwanira, chitani ma squat ang'onoang'ono okhala ndi matalikidwe otsika.
Ochitidwa mu squat - simungathe kuyimirira. Ntchafu zakunja, ma quads ndi ana amphongo amagwira ntchito.
Kutsogolera mwendo kumbali
- Imani cham'mbali molimbana ndi khoma ndikugwirizira dzanja lanu.
- Yambani kusunthira mwendo wanu kumbali ndi matalikidwe ochepa.
- Pewani kukwera kwakuthwa ndi ma 90 degree angles.
- Malo otchingira ma breeches, matako ndi mawonekedwe ake onse akugwira ntchito.
Kutsogolera mwendo kubwerera
- Imani kutsogolo kwa khoma ndikudzichirikiza.
- Bweretsani mwendo wogwiranso ntchito, pindani mwendo wothandizira pang'ono kuti pakati pa mphamvu yokoka isagwere pa quadriceps ya mwendo wothandizira.
- Bweretsani mwendo wanu. Kumbuyo kuli kowongoka, thupi silimasuntha.
Minofu yaminyewa ndi kumbuyo kwa ntchafu zimagwira ntchito.
Makina osindikizira
- Ikani mawonekedwe onse anayi. Mangani mbali imodzi ya zotanuka kuzungulira mkono wanu, ndipo ikani inayo pa mwendo wanu wogwira ntchito.
- Finyani bondo lanu ndikukwera pachibwano.
- Sungani pang'onopang'ono.
Sitiponya miyendo yathu, sitichepetsa, msana wathu ndi wowongoka. Matako ndi biceps minofu zimakhala zovuta.
Malo omwe makinawo amakhala ndi katundu wambiri mwendo ayenera kukhala pakati pa akakolo ndi bondo. Ngati mukufuna kugwira ntchito pamalo ena mpaka bondo (quadriceps, gluteal), ikani tepi 5 cm pamwamba pa bondo, kapena chidendene, monga fanizo ili pamwambapa.
Malangizo a Blitz:
- Kuti muphunzire, muyenera kusankha tepi yomwe ili ndi vuto linalake.
- Kuti mugwiritse ntchito minofu yambiri m'miyendo ndi matako, zotanuka ziyenera kufalikira pansi pa bondo.
- The expander ndiyothandiza ngati yachitika molondola.
- Kuti mugwiritse ntchito bwino, ndikofunikira kusankha m'lifupi, mtundu (tepi kapena zotanuka), ndi utoto.
