Momwe mungapangire minofu yanu ya ng'ombe?

Mapulogalamu ophunzitsa

7K 0 01.04.2018 (kukonzanso komaliza: 01.06.2019)

Pochita masewera olimba, othamanga ali ndi magulu olimba komanso ofooka a minofu, omwe amatsimikiziridwa ndi magawo aliwonse komanso majini. Koma pali mitundu yomwe imagwira ntchito kwa pafupifupi othamanga onse. Umu - miyendo underdeveloped. Pofuna kuchepetsa vutoli, ndikofunikira kwambiri kupopera bondo.

Munkhaniyi, tiwona ziweto za ng'ombe ndikupeza momwe zimagwirira ntchito. Mukalandira mayankho amafunso chifukwa chake ana amphongo amafunika kusamalidwa mwapadera komanso ngati kungothamanga ndikokwanira kuti awagwedeze.

Zambiri ndi anatomy

Minofu ya ng'ombe nthawi zambiri imanyalanyazidwa pakadali koyambirira, pofuna kutulutsa chifuwa, mikono ndi nsana. Zotsatira zake, machitidwe olimbitsira ana amphongo amachedwa kapena kuchitidwa kawirikawiri, zomwe zimapangitsa kuti pasapite patsogolo.

Izi zimalumikizidwa ndi mawonekedwe am'magulu amtunduwu:

• Ng'ombeyo ili ndi minofu yaying'ono yambiri.
• Ng'ombeyo imakonda kuyeserera kwakanthawi (imagwira ntchito nthawi zonse poyenda).

Shin yokha imakhala ndi magulu awiri akulu:

1. Mwana wa ng'ombe. Udindo wokulitsa mwendo pamagulu olumikizana. Ndi iye amene amatenga gawo la mkango kwa iyemwini ndikudziwitsa malo a phazi pansi.
2. Fulonda. Kawirikawiri, gulu la minyewa silikukula kwenikweni, chifukwa limapangitsa kuti bondo likhale losinthasintha, pamene kulemera kwa thupi lonse sikupondereza mwendo wakumunsi.

Chifukwa chake, kuti mupange ana a ng'ombe akulu, muyenera kumvetsera osati minofu ya ng'ombe yokha, komanso minofu yokha.

© rob3000 - stock.adobe.com

Malangizo ophunzitsira

Mukamagwira ntchito pagululi, ndikofunikira kukumbukira izi:

1. Ng'ombe ndi soleus ndi ligament yomwe imayenera kuphunzitsidwa chimodzimodzi monga biceps ndi brachialis.
2. Amphongo ndi gulu laling'ono lamtundu lomwe limayankha bwino pakulemera kwambiri komanso mwamphamvu kwambiri, koma, monga lamulo, silimayankha bwino pakatundu wonyansa wautali. Njira yabwino kwambiri ndikuchita zolimbitsa thupi mobwerezabwereza kwa 12-20.
3. Minofu yamphongo imakhudzidwa pafupifupi ndi zochitika zonse, zomwe zimapanga chofunikira chowonjezerapo pakumayambiriro, pomwe atha kupsinjika.
4. Mutha kuphunzitsa gululi minofu kawiri pa sabata. Pali njira ziwiri zazikuluzikulu: Zochita 1-2 kumapeto kwa kulimbitsa thupi kulikonse, kapena kupanga mwana wa ng'ombe pakati pa magulu amitundu ina. Zosankha zonsezi ndi zabwino, muyenera kuyesa zonse ziwiri ndikuwona zotsatira zomwe zingakhale zabwino kwa inu makamaka.

Zolimbitsa thupi

Limodzi mwamavuto akulu ndi masewera olimbitsa thupi a ng'ombe ndi kudzipatula kwawo.

Tiyeni tione zazikulu:

Ngakhale kuti kubinya kwambiri sikumakhudza kupopera ng'ombe, kumalimbitsa mphamvu yamphongo ya ng'ombe, yomwe imapanga maziko olimba omanga thupi logwirizana ndikupanga mphamvu yogwira ntchito.

Kuyimitsa Ng'ombe

Ntchitoyi yapangidwa kuti ikhale yothamanga kwa msinkhu uliwonse wathanzi ndipo imawerengedwa kuti ndiyo yaikulu yothandizira minofu ya ng'ombe. Ng'ombe Yoyimirira Imakhala ndi mitundu yambiri, kuphatikiza:

• Ng'ombe Yolemera Imakwera.
• Mwana wang'ombe wamphongo mmodzi amadzuka.
• Kuthamanga kuchokera pachidendene mpaka kumapazi.

Taganizirani njira zolimbitsa thupi:

1. Imani pamtengo. Ngati matabwa palibe, m'mphepete mwa sitepe, sill, kapena malo ena aliwonse otuluka adzachita. Palinso ma simulators apadera. Mutha kuyenda ku Smith, ndikusinthira nsanja pansi pa mapazi anu, ndikuyika barbell pamapewa anu.
2. Konzani thupi pamalo owongoka (kukhazikika mokhazikika).
3. Ngati pakufunika kulemera kowonjezera, ma dumbbells kapena zolemera zimatengedwa m'manja. The pulogalamu yoyeseza ndi yodzaza ndi zikondamoyo.
4. Chotsatira, muyenera kutsitsa zidendene zanu pang'onopang'ono pansi pa bar, kuyesera kutambasula mitsempha ya akakolo momwe mungathere.
5. Imirirani pazala zanu ndikulimbikitsa mwamphamvu.
6. Konzani pamalowo kwa masekondi 1-2 ndikukhwimitsa ng'ombe zanu.
7. Pepani pang'ono mpaka pomwe mungayambire.

Chidziwitso: Pali kutsutsana pankhani yokhudzana kwathunthu kwa bondo. Kumbali imodzi, izi zimathandizira kwambiri zolimbitsa thupi, komano, zimawonjezera katundu pa bondo. Ngati mukugwiritsa ntchito zolemera zopepuka pophunzitsira, mutha kuwongola bwino miyendo yanu. Komabe, ngati mukugwira ntchito zolemera zazikulu (mwachitsanzo, pamakina a Hackenschmidt squat), ndibwino kuti muchepetse kulumikizana.

Anakhala Mwana wa ng'ombe Akukweza

Ngakhale njira yofananira yakupha, kukhala pa zala zamakina sikumakhudza mwana wa ng'ombe, koma minofu yokha yomwe ili pansi pake.

Njira zolimbitsa thupi ndizosavuta kwambiri:

1. Ikani cholemera choyenera pa simulator (nthawi zambiri zimakhala mpaka 60% ya kulemera kwa ntchito ndikukula kwakumapazi).
2. Khalani mu simulator.
3. Pepani zidendene pansi pamlingo wothandizira pa simulator, kuyesera kutambasula mitsempha ya bondo momwe zingathere.
4. Imirirani pazala zanu ndikulimbikitsa mwamphamvu.
5. Konzani pamalo amenewa kwa masekondi 1-2.
6. Pepani pang'ono mpaka pomwe mungayambire.

© Minerva Studio - stock.adobe.com

Chidziwitso: ngati mulibe makina, ikani ma dumbbells, kettlebells, barbell zikondamoyo pa mawondo anu monga zolemera zowonjezera. Kugwiritsa ntchito zinthu za chipani chachitatu kumachepetsa kwambiri kuchita zolimbitsa thupi, koma kukulolani kuti muchite kunyumba.

Dzukani pamasokosi pamtunda wa madigiri 45

Mwa zolimbitsa thupi zonse zomwe cholinga chake ndikupanga minofu ya ng'ombe, izi zitha kutchedwa kuti zovuta komanso zovuta kwambiri. Zonse ndizosintha momwe miyendo ilili, zomwe zimakupatsani mwayi wogwiritsa ntchito ng'ombe yamphongo, komanso mphako.

Zochita zolimbitsa thupi sizimasiyana ndi zam'mbuyomu:

1. Khalani simulator yoyeserera (gackenschmidt). Kutengera kapangidwe kake, mudzakhala mukukumana nawo kapena kutali nawo.
2. Ikani kulemera koyenera kogwirira ntchito. Imawerengedwa ngati masamu apakati pakati pa zolemera zogwira ntchito m'machitidwe awiri apitawa. Kenako sankhani zolemera molingana ndi katunduyo.
3. Ndiye muyenera kutsitsa zidendene, kuyesera kutambasula ng'ombe momwe mungathere.
4. Kwezani chala chanu.
5. Konzani pomwe pali zovuta zazikulu kwa masekondi 1-2.

© Makatserchyk - stock.adobe.com

Ng'ombe yophunzitsa nthano

Alendo ambiri ochita masewera olimbitsa thupi (makamaka oyamba kumene) amakhulupirira kuti safunikira kupopa minofu yawo padera, chifukwa ng'ombe zimagwira:

• Wolemera squat.
• Deadlift (ndi akufa ndi miyendo yowongoka).
• Kuthamanga ndi zochitika zina za mtima.

Izi ndi zoona, koma pankhani ya masewerawa, ng'ombe zimakhazikika, zomwe zimawonjezera mphamvu, koma osati kuchuluka. Ndi anthu aluso okha omwe amatha kupopa ana a ng'ombe osachita masewera olimbitsa thupi. Aliyense ayenera kuyesetsa.

Zotsatira

Kuti mupope ng'ombe zanu, kumbukirani malamulo awa:

1. Samalani mokwanira ndi minofu yanu ya ng'ombe kuyambira nthawi yoyamba kulimbitsa thupi.
2. Osathamangitsa zolemera zazikulu kwambiri kuti muwononge luso.
3. Kusintha pakati pamitundumitundu.

Ndipo kumbukirani piramidi yakale yakukula: zakudya zopumulira / kupumula / maphunziro oyenerera Onetsetsani kuti mukugwiritsa ntchito zolemba zanu kuti mupange zochitika zopitilira patsogolo.

Onerani kanemayo: 90 KİLODAN 60 KİLOYA HIZLICA DÜŞÜREN ALT KARIN YAĞLARINI BASEN YAĞLARINI 5 GÜNDE YOK EDEN KÜR (July 2025).