Pulogalamu yophunzitsira anthu mwendo

Anthu ambiri amasamala mikono, chifuwa ndi nsana wawo posankha zolimbitsa thupi. Ziwalo za thupi izi zimakondedwa nthawi zonse, koma sikuti aliyense amatenga chidwi kuti athe kuphunzitsa miyendo yanu.

Ngakhale amalemedwa tsiku lililonse, kulimbitsa thupi kokha komwe kumawapangitsa kuti aziwoneka okongola.

Masewera olimbitsa thupi amuna - malangizo oyambira

Musanaganize zolimbitsa thupi zina, muyenera kulabadira malangizo ambiri, kusunga amene adzalola kuti akwaniritse zotsatira zabwino.

Malangizo akulu ndi awa:

1. Maphunzirowa akuyenera kugwiridwa bwino, apo ayi simungathe kupeza zotsatira zabwino. Magulu olimba am'magazi amafunika kuwonetsa kulemera kwakukulu. Hafu yamphamvu yophunzitsira imagwiridwa ndi ambiri, popeza machitidwe oyambira amadziwika ndi kuvuta kwambiri. Pambuyo popopera miyendo, minofu yonse iyenera kumvedwa nthawi imodzi, kukwera masitepe kumakhala kovuta.
2. Makina osindikizira a benchi akuyenera kugwiritsidwa ntchito pogwiritsa ntchito zida zapadera. Monga momwe mchitidwe umasonyezera, chifukwa cha malo ammbuyo kumbuyo komwe kumakonda, katundu wamiyendo amatha kukulitsidwa kawiri.
3. Nthawi zambiri pamakhala milandu pomwe zikondamoyo zimayikidwa pansi pa zidendene panthawi yomwe amakhala. Izi zimachepetsa kwambiri katundu wogwiritsa ntchito. Ngati zolimbitsa thupi zimachitika koyambirira, ndiye kuti nthawi ya squat, matako amakoka kumbuyo pang'ono. Izi zimapewa mavuto ena am'maondo omwe othamanga ambiri amawadziwa.
4. Makonda osiyanasiyana oyimitsa amakupatsani zotsatira zabwino. Izi ndichifukwa choti mzaka zapitazi thupi limayamba kuzolowera katundu wolemetsa. Kuyimilira kwakukulu kumakupatsani mwayi wosuntha katundu mkati, ndi wopapatiza kunja.
5. Magulu akuya sayenera kupewedwa. Nthawi zambiri pamakhala zovuta pomwe mayendedwe samamalizidwa kwathunthu. Ntchafu ziyenera kupezeka ndendende mofanana ndi pansi, chifukwa mwina sizingatheke kukwaniritsa zotsatirazi. Squat yakuya imakupatsani mwayi wogwiritsa ntchito minofu yonse, ndizovuta kwambiri, koma maubwino ake amakhala okulirapo.
6. Kutambasula kuyenera kuchitidwa kuti pakhale kusinthasintha kokwanira mthupi. Popita nthawi, imatha kuchepa kwambiri. Zochita zina zimabwezeretsa kutalika kwa minofu ya minofu.
7. Kumbuyo kwa ntchafu kuyenera kuchitidwa padera. Ngakhale kuti panthawi yamasana gawo ili la minofu limakhudzidwa, pulogalamu yapaderadera imagwiritsidwa ntchito kuti igwire bwino ntchito. Izi zimawonjezera kuthekera ndipo zimatha kukhala ndi mawonekedwe owoneka bwino.
8. Maphunziro ayenera kukhala ndi plyometrics. Amakhala akuchita kudumpha ndi ma jerks.

Zochita zilizonse ziyenera kuyendetsedwa ndiudindo waukulu, popeza ngakhale zolakwitsa zazing'ono zimachepetsa kuchita bwino kwamaphunziro. Komabe, ndi nthawi yokha yomwe kuthekera kolakwitsa kungathetsedwe.

Zochita zoyambira mwendo

Kupereka zotsatira zabwino paminyewa ya minofu kumakupatsani mwayi wosintha mawonekedwe ndi mawonekedwe. Kuti muphunzitse mwendo, zotsatirazi zimachitika nthawi zambiri:

Magulu

Amalingalira pakupanga voliyumu ndi mphamvu.

Momwe katundu adzagawidwire zimatengera malo oyenera a miyendo:

• Mapangidwe amkati amaperekedwa ndi chingwe chachikulu.
• Pa nthawi yolanda, muyenera kusamala, chifukwa cholakwitsa chimabweretsa kuvulala. Kulakwitsa wamba sikulondola kumbuyo.
• Kuwonjezeka kwa katundu kumachitika chifukwa cha bala; pamene mukukwapula, khama limasamutsidwa chidendene.

Masewera a Dumbbell

Zimachitika ngati mulibe mphamvu yamagetsi, komanso ngati mukukumana ndi mavuto am'mbuyo:

• Kuzama kwa squat kumadalira kukhazikitsidwa kolondola kwa ma dumbbells.
• Njirayi imakhalapo pomwe miyendo ikulumikizana paphewa, ma dumbbells amatengedwa mbali, pambuyo pake squats amachitidwa.
• Kugwira ntchito ndi ma dumbbells kumapereka chiwonetsero chokwanira cha kubwereza, ndikoletsedwa kuchotsa zidendene.

Masamba akutsogolo

Amachitika poika barbell osati kumbuyo, koma kutsogolo, kumtunda kwa chifuwa. Mbali potumizira katundu kutsogolo kwa thupi.

Ndioyenera kwa iwo omwe amamva kupweteka panthawi yama squat. Malo ena ake amatsimikizira kukula kwa ma quadriceps.

Maphunzirowa amafunikira kukhazikitsidwa kwapadera, miyendo ndiyotambalala m'lifupi, bala limayikidwa kutsogolo. Muyenera kuchita squat yakuya, apo ayi kuthekera kochita masewera olimbitsa thupi kudzakhala kotsika.

Malo oyambira amatengedwa poyika miyendo yotakata, pambuyo pake bala limakonzedwa ndikuchotsedwa paphiripo. Ndikulimbikitsidwa kuti muzichita masewera olimbitsa thupi ndi wina amene akusilira.

Smith Machine Zikwama

Imachitidwa pafupipafupi chifukwa kugwiritsa ntchito zida zotere sikuphatikizira kuthekera kovulazidwa ndi munthu. Izi ndichifukwa chakusunthika kwakanthawi kwamasamba, komwe kumataya bata. Kulamulira kwakukulu kumalola squats ozama.

Komabe, pali zovuta ziwiri zazikuluzikulu: zolimbitsa thupi zitha kuchitidwa mwanjira inayake ndipo zitha kukhala zosasangalatsa, ndipo minofu yolimbitsa sikukhudzidwa, kukulira komwe kuyeneranso kuyang'aniridwa.

Malo oyambira amatengedwa ndi miyendo mulifupi-mulifupi, bala limayikidwa pamapewa, kuchotsedwa mosamala ndipo squat yatha. Panthawi yochotsa bala, muyenera kubwerera pang'ono.

Makina osindikizira mwendo

Ndilo gawo lalikulu la nkhokwe za njira zowonjezera misala ndi mphamvu. Cholinga chachikulu cha ntchitoyi ndikutulutsa ma quadriceps ndi minofu kumbuyo kwa ntchafu.

Zotsatira zimadalira mtundu wa njira iliyonse. Kutengera mawonekedwe a chipangizocho, ndizotheka kukankha kulemera kapena kudzikankhira kumbali.

Mukasankha kulemera koyenera, malo oyambira amatengedwa, bala limatsitsidwa pakapumira, komanso pa atolankhani a exhale. Manja ali pafupi ndi zingwe.

Masewera othyola

Zimachitika pogwiritsa ntchito pulogalamu yoyeseza yapadera, yomwe imachepetsa kuchuluka kwa katundu kumbuyo. Katundu wamkulu ali pa quadriceps ndi kumbuyo kwa ntchafu.

Kuti mupeze zotsatira zabwino, ikani mapazi anu pang'ono pang'ono kuposa masiku onse:

• Zolimbitsa thupi ziyenera kuyambika kuchokera pamalo oyenera pa simulator, mapewa amapuma motsutsana ndi zinthu zapadera, kumbuyo kumakanikizidwa mwamphamvu.
• Makina osindikizira amachitidwa chifukwa cha kupuma, kutsitsa mpweya.
• Muyenera kukhala osamala kwambiri ndikuchita chilichonse mosadukiza.

Mphuno ya Dumbbell

Zili ndi zovuta, kulimbitsa thupi kumatha kuchitidwa ngakhale kunyumba. Pofuna kutulutsa minofu yonse, kayendetsedwe kake kamayenera kuchitika mokwanira. Mukamayenda movutikira, sikulimbikitsidwa kuyika bondo lanu pansi.

Nthawi zambiri amakhulupirira kuti maphunziro oterewa siopindulitsa. Monga lamulo, izi zimawonedwa mukalakwitsa komanso kusakhazikika kwa minofu yolimba, chifukwa zimakhala zovuta kukhalabe olimba.

Malo oyambira ndi malo owongoka ndi ma dumbbells, kumbuyo kuli kowongoka, pambuyo pake kumachitika chingwe, katunduyo amaperekedwanso ku mwendo wopindika. Pambuyo pochita izi, kubwerera pamalo oyambira kumachitika.

Akatswiri amalangiza kuti aphunzire kuchita zolimbitsa thupi pamwambapa, chifukwa nthawi zambiri zimakhala zokwanira kukwaniritsa ntchito zomwe apatsidwa.

Kuchita masewera olimbitsa thupi kumbuyo kwa ntchafu

Gulu lamagulu awa limaperekedwanso chidwi chapadera, chomwe machitidwe ena amachitidwa. Ndi awa:

Kupinda mwendo mu simulator

Ma curls amachitidwa pafupifupi pafupifupi masewera aliwonse olimbitsa thupi. Nthawi zina, mwendo uliwonse umagwira ntchito mozungulira, zomwe zimakupatsani mwayi wabwino. Kupinda kuyenera kuchitidwa mosamala ndi omwe ali ndi vuto lakumbuyo.

Phunziroli liyenera kuyambika kuchokera pamalo oyenera pa simulator, thupi lakumtunda limakonzedwa ndi manja. Pakutulutsa, miyendo imapinda; pakutuluka, amabwerera pang'onopang'ono kumalo awo oyamba.

Woyimirira wopindika

Zimachitika kuti mumvetse bwino za minofu ya ntchafu. Njira iliyonse idapangidwa kuti igwiritse ntchito gulu la mwendo umodzi.

Pakadali zochitika zazikulu, kumbuyo sikumakhudzidwa, chifukwa chake maphunziro awa amakhala atafalikira. Choyamba, muyenera kudziyika nokha pa simulator, kenako pendani mwendo wina.

Akufa pamiyendo yowongoka

Ntchitoyi ndi yovuta, makamaka kwa oyamba kumene. Kuphedwa kolondola kumatha kulimbikitsa unyinji ndi mphamvu. Miyendo ndiyakutalikirana paphewa, panthawi yakupha muyenera kusamala, chifukwa mwina kuthekera kovulala kwambiri.

Kuchita masewera olimbitsa thupi sikuletsedwa ngakhale mutavulala pang'ono msana. Pa inhalation, barbell imatsitsidwa, kumbuyo kumakhala molunjika, pa exhale, kukweza. Bala iyenera kukhudza pansi, ndikuchedwa kwa masekondi ochepa.

Zochita zonse zomwe zili pamwambazi ziyenera kuchitidwa m'malo ochitira masewera olimbitsa thupi. Ngati njirayi imayang'aniridwa ndi mphunzitsi, ndiye kuti mwayi wovulala ndi wotsika.

Zochita za minofu ya ng'ombe

Gululi limathandizidwanso pokhapokha ngati akuchita masewera olimbitsa thupi.

Ndi awa:

Kuyimitsa Ng'ombe

Njira yowonekera kwambiri, kugwiritsa ntchito simulator kumakupatsani mwayi kuti muchepetse katundu kumbuyo:

• Panthawi yoyandikira, miyendo imakhala yopingasa paphewa, zotulukapo zake zimachitika chifukwa chakukoka kwa masokosi.
• Malo oyambira amaphatikizira kuyika chala papulatifomu yapadera, zidendene zimagona pansi.
• Kukwezera kumachitika mwachangu kwambiri, makina ena ali ndi magwiridwe apadera olimbitsa bata.

Ng'ombe Yopanga Mwendo Imakweza

Kugwiritsa ntchito makina osindikizira a ng'ombe kudzakuthandizani kupeza zotsatira zabwino. Pulogalamu yoyeseza yapadera, yomwe kumbuyo kwake kuli pa ndege yoyenda, kumatha kuthekera kovulala.

Zoletsa zapadera zimakulolani kugwira ntchito minofu ya mwana wang'ombe, kukonza kumakupatsani mwayi wokulitsa kulemera kwakukulu ndikutheka kovulala.

Zikakhazikika bwino, masokosi adayikidwa bwino kuti zidendene zikhale zaulere. Pambuyo pake, kukweza pang'ono bar kumachitika.

Anakhala Mwana wa ng'ombe Akukweza

• Katundu wamasokosi okhala pamalo osavuta ndiosavuta, tikulimbikitsidwa kuti muyike mapazi anu m'lifupi.
• Zikondamoyo kapena zotumphukira zimayikidwa pa caviar, ndikofunikira kuzigawa molondola.
• Poterepa, ng'ombe zokha ndizomwe zimagwira ntchito. Pambuyo pake, kukweza kwina kumachitika chifukwa chopatukana chidendene, chifukwa chomwe katundu amagwera kumapazi.

Sikuti aliyense amatengera chidwi ndi gulu la minyewa ili, koma kafukufuku wawo amayenera kuyang'aniridwa.

Pulogalamu yolimbitsa thupi

Katswiri yekhayo amene amadziwa zonse zomwe angathe kupanga pulogalamu yophunzitsira.

Zomwe zafala kwambiri ndi izi:

1. Kulimbitsa thupi koyamba kumaphatikizapo kupanga ma squat asanu obwereza mobwerezabwereza, komanso mapapu ogwiritsa ntchito ma dumbbells.
2. Chachiwiri ndikupanga ma squats (4 reps) a ma reps 10 pamodzi ndi makina osindikizira komanso benchi.
3. Chachitatu chikuyimiridwa ndi squats, kutambasula mwendo, kupindika kwakufa. Idachitidwa mu magawo atatu ndi kubwereza 10-14.
4. Masewera olimbitsa thupi omaliza ndi atolankhani, kupindika komanso kutambasula, ma curls oyimirira a 3 sets ndi 10 reps

Ngakhale kuti miyendo imagwiritsidwa ntchito pafupifupi tsiku lililonse panthawi yamaphunziro, muyenera kuwonjezera katunduyo pang'onopang'ono. Apo ayi, pali mwayi wovulala. Pokhapokha mutakhala ndi chidziwitso m'pamene mungachite zolimbitsa thupi zonse moyenera.

Onerani kanemayo: SINDITHA KUFUSILA (November 2024).