Pankhani yakumanga minofu yamphamvu pachifuwa, barbell siyokhazikika, ndipo ma simulators si chida chachilengedwe chonse. Zochita zolimbitsa thupi ndi ma dumbbells am'mimba zam'mimba sizimangothandiza pamaphunziro: azimayi ndi abambo ambiri amafunikira kuti aphunzire mokwanira za gulu limodzi mwamphamvu kwambiri. Polimbana ndi vuto lakumapiri, onetsetsani kuti mukuphatikizira kuyenda ndi zida zamakonozi pulogalamu yanu.
Munkhaniyi, tiwona zochitika zolimbitsa thupi kwambiri zomwe cholinga chake ndikukula ndikukula kwa minofu ya pectoral.
Malangizo ndi Zida Zamaphunziro a Dumbbell
Mukamagwira ntchito ndi ma dumbbells, tsatirani malingaliro angapo:
- Njira yoyamba, kenako zolemera zolemera. Kwa iwo omwe atsala pang'ono kuchita masewera olimbitsa thupi popopa minofu ya pectoral ndi ma dumbbells, poyamba zimakhala zovuta kuti mumvetsetse zipolopolozo. Mosiyana ndi bala, palibenso chosungira - minofu yolimbitsa imaphatikizidwapo pantchitoyi, chifukwa zimatenga nthawi kuti ntchitoyi ikhale yangwiro.
- Minofu ya pectoral ndi yayikulu, chifukwa chake maphunziro osiyanasiyana amafunika kuti apange. Onetsetsani kuti mwaphatikiza zolimbitsa thupi munjira zosiyanasiyana.
- Minofu imakula kukhitchini komanso pabedi. Kuchita masewera olimbitsa thupi kumalepheretsa kukula kwa minofu, koma kukula kwa minofu kumakula chifukwa chakudya choyenera komanso kuchira. Mpaka pomwe ma pectorical atachira kwathunthu, kulibe phindu kuwabwezeretsanso. Ndicho chifukwa, monga lamulo, tsiku limodzi pa sabata ndilokwanira maphunziro awo.
- Palibe chifukwa choyang'ana pachifuwa kuti chiwonongeke kumbuyo ndi miyendo. Msana wofowoka wokhala ndi chifuwa cholimba ndi chotsamira chotsimikizika, ndipo kulimbitsa mwendo sikungopereka kuchuluka kokwanira, komanso makina osindikizira amphamvu.
Ubwino wamaphunziro a dumbbell
Ubwino wogwiritsa ntchito ma dumbbells kuti mugwiritse ntchito minofu yanu ya pectoral:
- mayendedwe osiyanasiyana ndi akulu kuposa ndi barbell;
- minofu imagwiritsidwa ntchito mosiyanasiyana;
- kukhazikika kwa minofu kumaphatikizidwa ndi ntchitoyi, yomwe imatsimikizira kukula kwawo;
- mutha kugwiritsa ntchito zipolopolo chimodzi ndi chimodzi;
- maphunziro osiyanasiyana - ma dumbbells amakulolani kuchita zosunthika zotere zomwe sizingachitike ndi barbell, mwachitsanzo, kufalitsa;
- zolimbitsa pa minofu pectoral ndi dumbbells kunyumba alinso osafunikira kuposa masewero olimbitsa thupi;
- ma dumbbells ndiabwino kwa iwo omwe amawopa barbell kapena kwamaganizidwe sangayime, kuwonjezera apo, ndizosavuta kwa atsikana kuthana ndi ma dumbbells kuposa barbell.
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Zochita za Dumbbell
Tiyeni tiwone masewera olimbitsa thupi pachifuwa.
Onetsetsani pa benchi yopingasa
Makina onse osanja amatha kutengedwa ngati njira ina yosindikizira ya benchi ya barbell, koma ndibwino kuphatikiza mayendedwe onse awiriwa, ndikuwaphatikiza ndi kudzipatula.
Mufunika benchi kuti muzisindikiza ma dumbbells. Kunyumba, m'malo mwake mudzakhala mipando ingapo. Pomaliza, mutha kuchita masewera olimbitsa thupi pansi. Makina osanjikiza cholinga chake ndikupanga minofu yapachifuwa.
Ndondomeko yakupha:
- Malo oyambira (IP) - atagona pa benchi, miyendo imakhazikika pansi (ndi phazi lonse), masamba amapewa amasonkhanitsidwa pamodzi, mikono yowongoka ndi ma dumbbells (mitengo ya kanjedza "yang'anani" kumiyendo - yolunjika molunjika) ili pamwamba pachifuwa. Manja akuyenera kukhala opindika pang'ono m'zigongono - izi zimawonjezera chitetezo, "amazimitsa" ma triceps ndikukhudza zochitika zonse pachifuwa. Mutu uli pabenchi osapachikika pamenepo.
- Lembani ndi kutsitsa zipolopolozo pang'onopang'ono pachifuwa. Mchigawo chino, mutha kuyimilira kwakanthawi.
- Mukamatulutsa mpweya, Finyani zipolopolozo mpaka PI. Khama liyenera kuchoka pamiyendo, kupyola ma lats mpaka pachifuwa komanso kuchokera pachifuwa kupita ku triceps. Kukhazikika kwa miyendo ndikofunikira kwambiri - ngati mutanyalanyaza lamuloli, zoyesayesa zambiri zimatayika.
Mukamachita masewera olimbitsa thupi, muziyang'ana kwambiri minofu yogwira ntchito, imveke. Chimodzi mwamaubwino a dumbbells ndichakuti zipolopolozi zimakulolani kuti mumve bwino minofu kuposa barbell.
Kamangidwe pa benchi yopingasa
Zochita zothandizila zomwe zimapukuta ma pectorals ndikuwalola kuti azitha kutambasula moyenera. Ndondomeko yakupha:
- IP - atagona pa benchi, mikono itapindika pang'ono m'zigongono zili pamwamba pa chifuwa ndi mitengo ikuluikulu ya thupi (kulowerera ndale), ma dumbbells amangogwiranagwirana. PI yonse ikufanana ndi zochitika zam'mbuyomu.
- Pamene mukupuma, tambasulani manja anu kumbali. Pamapeto pake, mapewa ali pansi pa thupi - minofu yatambasulidwa pamalo omwe amatsatiridwa ndi mkhalidwe wosasangalatsa. Koma sikofunikira kubweretsa zowawa.
- Mukayima pang'ono pansi, bweretsani manja anu ku PI. Mukamasuntha, manja anu ndi monolith - mumakhala ngati mukuyesera kukumbatirana ndi mtengo wokulirapo.
Palibe chifukwa chobweretsa zipolopolozo kuti zibwererenso. Izi ndizopweteketsa mtima komanso zimachepetsa kupsinjika. Kusunthaku kumakhala kosalala komanso kokhazikika.
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Sungani makina osindikizira (okwera mmwamba)
Zochita zolimbitsa thupi za sternum dumbbell zimayang'ana gulu lam'mimba. Ndi malo omwe othamanga ambiri amakhala kumbuyo. Kupendeketsa maphunziro ku benchi kuthana ndi mavuto. Ndikusagwirizana kwakukulu, tikulimbikitsidwa kuyika makina osindikizira a benchi choyamba tsiku lophunzitsira pachifuwa.
Chiwembu chopherachi chimafanana ndi atolankhani "opingasa". Kusiyana kokha kuli pamalo pomwe panali benchi komanso mu "malo ofikira" a ma dumbbells (apa zipolopolo zimatsitsidwa pafupi pamwamba pa chifuwa).
Mbali ya malingaliro ndiyosiyana. Classic ndi madigiri 30 kuchokera pansi... Poterepa, chifuwa chatha, ma deltas akumaso sanaphatikizidwe mokwanira. Ma angles opitilira madigiri a 45 amafanana ndi kusintha kosunthika pamapewa. Mbali yaying'ono imakulitsa katundu m'chifuwa chapakati.
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Sungani dongosolo la benchi (lopendekeka)
Ntchitoyi ili m'njira zambiri zofanana ndi yapita. Mfundo zazikuluzikulu za oblique dilutions ndiphunziro labwino kwambiri pachifuwa chapamwamba kumapeto kwa kulimbitsa thupi.
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Onetsani Press (Kutsika Bend)
Kusunthaku kumayang'ana kwambiri pakukula kwa chifuwa cham'munsi. Zimachitika kawirikawiri, chifukwa zofooka za m'munsi mwa ma pectoral ndizosowa. Malangizo oyendetsera ngodya ndi ofanana. Kusiyana kokha ndikuti ngodya sizabwino.
Musagwiritse ntchito izi ngati mwapezeka kuti muli ndi kuthamanga kwa magazi. Ndi kutsetsereka koyipa, magazi amathamangira kumutu, zomwe zimatha kubweretsa zovuta zazikulu.
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Sungani dongosolo la benchi (lopendekeka)
Zodzikongoletsera "Zotsika" zimathandizira kukumbukira m'chifuwa chapansi makamaka mabacteria akunja. Monga momwe zidakhalira m'mbuyomu, tikulimbikitsidwa kuyesa ngodya. Izi sizikulolani kuti mugwiritse ntchito bwino pachifuwa, komanso kuperekanso chidziwitso chotsetsereka komwe kuli koyenera munthawi iliyonse.
Imani kumbali
Ngakhale zolimbitsa thupi za dumbbell zimakambidwa pano, pullover ndimayendedwe osiyanasiyana. Pamodzi ndi minofu ya pectoral, imakula bwino kumbuyo. Komanso, pullover sikuti imangolimbitsa ndikukula minofu, komanso kumawonjezera voliyumu ya chifuwa. Nthawi iyi ndiyofunikira kwambiri kwa achinyamata omwe mafupa awo sanakhazikike. Koma ngakhale atakula, ndizomveka kutambasula sternum ndi dumbbell.
Ntchitoyi imachitika ponseponse komanso kudutsa benchi. Munthawi yomalizayi, kumbuyo kokha kokha kuli pa benchi - mutu ndi chiuno zidali pansi. Chifukwa cha izi, minofu ndi sternum yonseyo yatambasulidwa mwamphamvu kwambiri. Izi zikutanthauza kuti voliyumu ya chifuwa imakula bwino.
Njira yakuphera:
- IP - yogona (kapena mbali) pa benchi, mikono yokhala ndi dumbbell ili pafupi kuwongoka kwathunthu ndipo ili pamwamba pachifuwa. Manja owongoka ndichinsinsi chotsegulira bwino. Kupinda pang'ono pamagongono kumangofunikira pazifukwa zachitetezo.
- Popanda kupindika mikono, pewani pulojekitayo kumbuyo ndi kumbuyo kwa mutu wanu, kuwongolera ndikumva kutambasula kwa minofu.
- Pamapeto pake, pumulani pang'ono, kenako, ndikuyesetsa kutulutsa mpweya, bweretsani dumbbell ku PI.
Kusunthaku kumachitika kokha chifukwa cha kusinthasintha kwa mikono pamagulu amapewa. Kupindika kwa zigongono kumasunthira katunduyo ku ma triceps.
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Pambuyo pophunzitsa ma pectorals, ndibwino kuti muzitambasula pang'ono mopanda kulemera. Izi zifulumizitsa kuchira ndikuchepetsa kupweteka.
Pulogalamu yophunzitsa
Chifuwacho ndi gulu lalikulu la minofu, makamaka, kulimbitsa thupi kamodzi pa sabata ndikwanira. Nthawi zambiri imaphatikizidwa ndi ma triceps, chifukwa imagwiranso ntchito nthawi zonse pamakina onse.
Pankhani yolimbitsa thupi ndi ma dumbbells, zovuta zotere (chifuwa + triceps) zitha kuwoneka motere:
| Chitani masewera olimbitsa thupi | Chiwerengero cha njira zobwerezabwereza |
| Makina osindikizira a benchi ya Dumbbell pa benchi yopingasa | Magulu anayi a 10-12 obwereza |
| Makina osindikizira a benchi ya Dumbbell pabenchi lokwera | Magulu anayi a 10-12 obwereza |
| Onetsani dongosolo la benchi | Maseti atatu a 12 obwereza |
| Imani kumbali | Maseti atatu a 10-12 obwereza |
| Benchi yaku France imasindikiza ndi ma dumbbells | Magulu anayi a 10-12 obwereza |
| Bwererani | Maseti atatu a 10-12 obwereza |
Ochita masewera olimbitsa thupi amatha kuchita masewera olimbitsa thupi kawiri pamlungu ngati ali ndi magulu oyamwitsa.
Kuchita masewera olimbitsa thupi ndikugogomezera pachifuwa chapamwamba:
| Chitani masewera olimbitsa thupi | Chiwerengero cha njira zobwerezabwereza |
| Makina osindikizira a benchi ya Dumbbell pabenchi lokwera | Maseti asanu a 8-12 reps |
| Kukhazikika kwa benchi | Magulu anayi a 10-12 obwereza |
| Imani kumbali | Magulu anayi a 10-12 obwereza |
Zochita zolimbitsa thupi ziwiri ndikugogomezera pachifuwa chapakati komanso chakumunsi:
| Chitani masewera olimbitsa thupi | Chiwerengero cha njira zobwerezabwereza |
| Makina osindikizira a benchi ya Dumbbell pa benchi yopingasa | Magulu anayi a maulendo 8-12 |
| Makina osindikizira a Dumbbell atagona pabenchi osakhazikika | Magulu anayi a 10-12 obwereza |
| Kamangidwe pa benchi yopingasa | Maseti atatu a 12 obwereza |
Maofesiwa ndioyenera kuphunzitsira masewera olimbitsa thupi, komanso kuphunzitsa kunyumba. Pochita masewera olimbitsa thupi, ndibwino kuti muphatikize ntchito ndi ma dumbbells ndi masewera olimbitsa thupi. Muthanso kuwonjezera pulogalamuyi ndi ma push-up pazitsulo zosagwirizana.
Kodi mumadya bwanji mukamachita masewera olimbitsa thupi?
Momwe mungapangire minofu ya pectoral ndi ma dumbbells kapena zida zina zilizonse, ngati simukwaniritsa zosowa za thupi zomangira? Sizingatheke.
Kuti mupindule kwambiri ndi maphunziro anu, tsatirani malangizo ena:
- Idyani 2 g wa mapuloteni pa kg ya kulemera kwa thupi patsiku (werengani ma protein amanyama okha);
- idyani chakudya chokwanira (osachepera 5 g pa kg ya kulemera kwa thupi) - popanda mphamvu yoyenera, simungathe kuphunzitsa bwino;
- Imwani madzi okwanira malita 2-3 patsiku;
- ngati kuli kotheka, gwiritsani ntchito masewera azakudya: mapuloteni agwedezeka ndi opeza adzakwaniritsa kusowa kwa zinthu zofunikira, chifukwa ndizovuta kuzipeza kwathunthu kuchokera kuzinthu zachilengedwe.
Ndibwino kuti mutenge Sportpit 2-3 patsiku - nthawi zonse mutaphunzira komanso usiku, komanso pakati pa chakudya.
