Mphamvu Zolimbitsa Thupi

Manja amphamvu ndiwo kunyada kwa munthu aliyense. Izi ndizowona makamaka kwa othamanga. Zochita zolimbitsa thupi ndizofunikira pa pulogalamu iliyonse yolimbitsa thupi. Nkhaniyi ikufotokoza njira zothandiza kwambiri popezera mphamvu ndi mkono wonse pamalo ochitira masewera olimbitsa thupi komanso kunyumba. Palinso maofesi amuna ndi atsikana.

Zomwe Muyenera Kukumbukira Mukamaphunzitsa Mphamvu Zamanja

Chinthu choyamba kukumbukira: manja, monga khosi, ndi "womanga" wovuta wokhala ndi zinthu zambiri. Zovuta zimasunthira, koma kutsitsa minofu imeneyi ndi kowopsa. Simuyenera kupupuluma kudalira zolemera ndi kuchimwa ndi luso. Izi sizikukuyandikitsani pafupi ndi cholinga chanu, koma ziziwonjezera chiopsezo chotsika panjira yanu yophunzitsira kwakanthawi. Komano, kuwonjezeka pang'onopang'ono koma kosalekeza kwa katundu kumafunikira. Samalani mmanja mwanu momwe mungachitire ndi magulu "olimba" amisempha.

Chenjerani ndi malingaliro olakwika. Pali malingaliro akuti manja olimba amakhala akulu. Palibe amene anganene kuti, zinthu zina zonse ndizofanana, misa imasankha. Koma ndizotheka kukwaniritsa mphamvu zazikulu ngakhale popanda kukulira kwa minofu. Pali zitsanzo zokwanira za othamanga omwe ali ndi zida zamphamvu, koma osati zopepuka kwambiri. A John Brzenk, chithunzi chomenyera nkhondo, alibe misa yoopsa. Nthawi yomweyo, wothamanga adapambana opikisana nawo okulirapo kwazaka zambiri.

Bruce Lee atha kutengedwa ngati chitsanzo chapadera cha kuphatikiza kodabwitsa kwa "mawonekedwe ang'onoang'ono" komanso mphamvu yamanja yochititsa chidwi. Malinga ndi magwero ena, waluso lankhondo nthawi ina adapambana mmanja mwa bwenzi lake, yemwe anali winanso wopambana zida zankhondo ku US. Ndizovuta kunena kuti nkhaniyi ndi yoona, koma zimadziwika kuti Bruce adaphunzitsa mwamphamvu.

Mapeto ake ndiosavuta - zolimbitsa thupi zolimbitsa thupi. Iwo omwe sakonda kupeza phindu lochuluka kapena safuna kuwonjezera kukula sayenera kuopa zotsatira zamphamvu zochepa. Ndi njira yoyenera yophunzitsira, ndizotheka kutembenuza manja anu nkhupakupa.

Ndipo kupitirira apo. Tikukulimbikitsani kukhala aluso pakuphunzitsa zosiyanasiyana. Inde, masewera olimbitsa thupi amodzi kapena awiri amathanso kuperekanso mphamvu. Izi zimatsimikiziridwa ndi iwo omwe alibe mwayi wosintha maofesi. Koma kusiyanasiyana ndikwabwino. "Bombardment" ya akatundu ndi mitsempha pamitundu yosiyanasiyana komanso m'malo osiyanasiyana ingakuthandizeni kuwulula kuthekera kwa mphamvu.

Pali mitundu 4 yayikulu yothandizira:

1. Kuletsa... Pochita zakufa, wothamanga amagwiritsa ntchito mtundu uwu.
   
2. Kufinya... Kugwirana chanza ndi chitsanzo chabwino kwambiri.
   

   

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3. "Carpal"... Poterepa, ndikulondola kunena za kuphatikiza kwagwira ndi dzanja lamphamvu. Chitsanzo ndikugwira mpando ndi miyendo.
   

   

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4. Zodulidwa... Kukhoza kugwira chinthu cholemera mwa kutsina ndi ntchito yovuta.
   

   

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Kuti mukhale wamphamvu wamphamvu, gwirani ntchito mbali zonse.

Zochita mbali zosiyanasiyana za mikono

Ganizirani zolimbitsa thupi zamagulu osiyanasiyana amanja. Tiyeni "tiziyenda" mikono kuchokera pansi - kuchokera m'manja kupita ku ma biceps ndi triceps. Kupatula apo, ngati mukufunika mwamphamvu kuti mugwire mwamphamvu pamanja ndi m'manja, ndiye kuti mukulitse mphamvu yamiyendo (mwachitsanzo, kuwonjezera zotsatira mu benchi popanga magetsi kapena kukweza mwamphamvu ma biceps pamasewera amphamvu), zolimbitsa thupi za ma triceps ndi ma biceps ndizofunika kale.

Musanayambe kuchita masewera olimbitsa thupi, musaiwale kutentha - kuti mupewe kuvulala kambiri.

Maphunziro a burashi

Mutha kuphunzitsa manja anu onse ku masewera olimbitsa thupi komanso kunyumba, pogwiritsa ntchito njira ndi zida zosiyanasiyana. Poyambira - zamomwe mungakulitsire mphamvu yakunyamula, kugwira ntchito ndi expander ndi zida za masewera olimbitsa thupi.

Ndikutulutsa

Kugwiritsa ntchito mphete ya mphira kapena kasupe projectile ndi njira yabwino kwambiri yolimbikitsira mphamvu. Zitsanzo zolimbitsa thupi:

1. Kutsina ndi kutulutsa pulojekitayo - ngati njira, mutha kugwira ntchito ndi zala ziwiri kapena zitatu zokha kapena kudalira static - gwirani chosakanizira chomwe mwapanikizika kwakanthawi.
   

   

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2. Kupotoza mphira ndi chithunzi chachisanu ndi chitatu - kumakula bwino mphamvu yaminwe.
   

   

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3. Kutambasula zingwe zotanuka ndi zala zanu - kulimba kumakulitsidwa pakuwonjezera kuchuluka kwa zinthu.
   

   

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4. Kufinya mpira wa tenisi.
   

   

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The expander ndi yabwino chifukwa imatenga malo ochepa, kotero mutha kugwira nawo ntchito nthawi iliyonse komanso kulikonse. Katunduyu amachepetsedwa ndi kuchuluka kwa kubwereza, kukula kwa pulojekiti ndi nthawi.

Pa zida zolimbitsa thupi

Zida za masewera olimbitsa thupi kapena kutsanzira kumathandizira kukulitsa mwamphamvu modabwitsa.

Zitsanzo zolimbitsa thupi:

1. Atapachikidwa pa bala yopingasa. Pali njira zambiri zosinthira zolimbitsa thupi: kupachika pamiyendo iwiri ndi zolemera, kupachika padzanja limodzi kwakanthawi, kupachika zala zingapo, kupachika pakhola lakuda ndi / kapena kuzungulira.
   
   
2. Tiyeneranso kutchula kupachikidwa pa matawulo. Mosiyana ndi bala yopingasa, choloza chogwiritsacho chimagwiritsa ntchito chala chake chonse. Izi ndi zomwe Paul Wade amalimbikitsa m'buku lake lotchuka la The Training Zone. Aliyense amene amatha kugwedeza dzanja lake pa thaulo lakuda kwa mphindi akhoza kulimbana ndi zida zankhondo zambiri.
   
3. Kukwera chingwe. Palinso kusiyanasiyana kwakukulu - kuwala, ndi kulemera kowonjezera, kosiyanasiyana kwa maburashi, mwachangu, kuchita ziwonetsero (zofananira ndi kupachika matawulo), ndi zina zambiri.
   

Ndikofunika kuphunzitsa mwamphamvu mwamphamvu, kuchita masewera olimbitsa thupi angapo m'njira zingapo, masiku 7-10 aliwonse. Kutalika kwakanthawi pakati pa kulimbitsa thupi ndikofunikira kuti kuchira kwathunthu kwa mitsempha yonse ndi minyewa.

Kulimbitsa thupi

Pali zochitika zitatu zazikuluzikulu zopangira zida zamphamvu zamphamvu:

1. Kutambasula kwa manja ndi ma dumbbells kapena barbell (gwirani kuchokera pamwamba): chosinthika chakunja kwakunja kwa mkono.
   

   

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2. Dumbbell kapena Barbell Curl (pansi): Chitani masewera olimbitsa thupi.
   
3. Dumbbell / Kettlebell Hold - tengani zida zolemetsa ndikugwira nthawi yayitali. Khola lokhazikika limayamba bwino. Pofuna kusokoneza zinthu, mutha kukulunga chopukutira m'manja mwazomwe zimangokhala zopanda pake, potero zimawapangitsa kukhala olimba. Muthanso kungoyimirira, koma muziyenda mozungulira holo - mumapeza zolimbitsa thupi "kuyenda kwa mlimi".
   

   

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Biceps kulimbitsa thupi

Kuchita masewera olimbitsa thupi

Minofu yomwe amakonda kwambiri ochita masewera olimbitsa thupi amaphunzitsidwa m'njira zosiyanasiyana. Zochita zachikale zomwe zingathandize kukulitsa mphamvu yamanja ndi monga:

1. Zomatira za Barbell. Kaya mukugwiritsa ntchito bala yolunjika kapena yopindika - chitani zomwe zili bwino m'manja mwanu.
   

   

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2. Kuyimirira ndikukhala ma dumbbell curls. Ikhoza kuchitidwa ndi kukweza kwa dzanja pakukweza, mutha kumvetsetsa nthawi yomweyo ndikugwira pansi pomwe mitengo ikufuna kuchokera mthupi.
   

   

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3. Ma curls okhala ndi barbell kapena dumbbells pa benchi yaku Scott.
   

   

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4. Nyundo ya dumbbell curls - mitengo ya kanjedza yomwe imayang'ana thupi, osagwira nawo mbali.
   

   

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5. Reverse-grip barbell curls - yang'anani paphewa ndi minofu ya brachioradialis.
   
6. Mapiko a mikono pamalopo kapena pa crossover kuchokera kumunsi ndi kumtunda. Amagwiritsidwa ntchito ngati chipinda chothandizira.
   

   

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Zosankha zonsezi zimaphatikizapo ma biceps amapewa, koma iliyonse ili ndi mitundu ina. Pochita kusiyanasiyana konse, mudzakwaniritsa chitukuko chonse cha biceps. Mukamagwiritsa ntchito mphamvu, sikofunikira kuti musinthe mitundu yosiyanasiyana. Pali othamanga angapo omwe apanga mphamvu yayikulu pogwiritsa ntchito masewera olimbitsa thupi 1-2.

Kunyumba

Zochita zonse zofotokozedwa ndi barbell ndi ma dumbbells ndizoyenera ku masewera olimbitsa thupi komanso kunyumba. Koma nthawi zina pamakhala zipolopolo zotere kunyumba. Zosankha zamaphunziro a biceps pankhaniyi zidzakhala zochepa, koma mungaganize za zolimbitsa thupi zingapo:

1. Kukoka ndi kumbuyo kopapatiza. Mukungofunikira bala yopingasa - tsopano, monga lamulo, sizovuta kupeza mtanda.
   
2. Kukweza ma biceps a katundu aliyense. Ichi chikhoza kukhala chikwama kapena thumba lomwe limafunikira kunyamulidwa ndi matumba amchenga kapena mabotolo amadzi. Itha kukhala thumba lamchenga lapamwamba. Chinthu chachikulu ndikuti kulemera kwake kuyenera kugawidwa mochulukira kuti mikono izinyamulanso chimodzimodzi.
   

   

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3. Kugwirana manja onse awiri: dzanja logwira ntchito, lomwe "limayesa" kugwada pachigongono, limagwira padzanja lina. Izi ndizolimbitsa thupi zomwe zimapangidwa kuti zikulitse mphamvu ya tendon.
   

Triceps kulimbitsa thupi

Zochita zolimbitsa thupi

Ambiri mwa mkono "amapatsidwa" ma triceps brachii, omwe amakhala pafupifupi magawo awiri mwa atatu. Chifukwa chake, iwo omwe akufuna kuwonjezera voliyumu ayenera kudalira gulu la minofu ili, osati ma biceps. Pankhani yowonjezera mphamvu kwa benchi, muyeneranso kugwira ntchito pagululi.

Zochita zoyambira:

1. Bench chosindikizira chokhala ndi chopapatiza - chokhwima kwambiri, ma triceps amanyamulidwa. Kutalika bwino kwambiri (komwe maloko "sangaswe") ndi masentimita 20-30. Itha kuchitidwa ku Smith.
   

   

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2. Atolankhani aku France - kutambasula kwa manja ndi ma barbell kapena ma dumbbells pamakutu. Udindo wachikhalidwe wagona, koma mutha kutero mutakhala pansi. Sitikulimbikitsidwa kugwira ntchito ndi zolemera zazikulu, chifukwa kuthekera kovulaza zigongono ndikokwera kwambiri.
   
   

   

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3. Kick-backs - kutambasula kwa manja mthupi motsamira.
   

   

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4. Kukulitsa kwa manja kupita pansi pa simulator yoyeserera. Mutha kugwiritsa ntchito chogwirira chowongolera ndi chingwe. Zochita zolimbitsa thupi.
   

   

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Chitani masewera olimbitsa thupi kunyumba

Ngati tilingaliranso njira yomwe ilibe zipolopolo kunyumba, titha kudziwa izi:

1. Zida zama triceps - ndikuchepetsa thupi, pomwe zigongono zimabwerera mmbuyo osati mbali.
   

   

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2. Kankhani kuchokera pansi mopanikizika. Zigongono zimayenda chimodzimodzi. Maburashi atembenuzidwira wina ndi mnzake.
   

   

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3. Bwezerani kukankha. Itha kuchitidwa pa sofa, mpando kapena china chilichonse chofanana.
   

   

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Ndi chiyani china chomwe mungakulimbikitseni maphunziro amanja kunyumba? Kugwira mpando pamiyendo yotambasulidwa ndi miyendo, kunyamula chikwama (kapena zinthu zina zolemetsa), kumangirira chingwe cholemera cholemera pachitetezo chozungulira, wogwira mpira wolimba ndi cholemera, kuyesera kuswa buku lolemera kapena kupindika ndodo yachitsulo, ndi zina zambiri.

Pali zosankha zambiri. Izi ndizokwanira, koma nthawi zonse mutha kulumikiza malingaliro anu ndikusinthitsa magwiridwe antchito anu. Kukongola kwa masewera olimbitsa thupi ndikutha kuzichita nthawi iliyonse, kulikonse.

Zochita ndi zida zosiyanasiyana

Ma Barbells ndi ma dumbbells ndi gawo chabe lazida zanu zamasewera. Ganizirani za zipolopolo zomwe zingagwiritsidwe ntchito (ndipo nthawi zina ziyenera) kugwiritsidwanso ntchito.

Zolemera

Zigoba zomwe kale anali kugwiritsidwa ntchito ndi amuna olimba mtima achi Russia komanso omwe tsopano akutchuka padziko lonse lapansi. Zochita zambiri zomwe zatchulidwa pamwambazi zimachitidwa chimodzimodzi ndi ma kettlebells:

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Kulunjika kwa "chitsulo" ichi kuli gawo lalikulu kwambiri la zolemera. Kupanda kutero, ma kettlebells ali ndi zabwino zambiri, ndipo ambiri (kuphatikiza othamanga odziwika) amawona zowerengera zaku Russia kukhala zoyenera kupititsa patsogolo mphamvu ndi magwiridwe antchito kuposa ma barbell ndi ma dumbbells.

Mpikisano wothamanga

Bola lolemera limatha kukhala labwino kuwonjezera pakale. Kodi mungatani ndi izo? Inde, zinthu zambiri, mwachitsanzo:

1. Kutaya - katundu wamkulu amagwera pamapewa ndi ma triceps.
   
2. Kupinda mikono yanu, mutagwira mpira kuchokera pansi ndi kuchokera kumbali - ziphuphu ndi zida zam'manja zimanyamula bwino.
   

   

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3. Kankhani pa mpira - kutsindika kwa katundu kumapita pama triceps.
   

   

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Njira ina ndi masiku ano matumba amchenga (matumba amchenga kapena zodzaza zina). Matumbawa ali ndi magwiridwe omasuka - chithandizo chabwino pakuchita masewera olimbitsa thupi. Koma kuti muphunzire mwamphamvu za malingalirowo, ndibwino kukana zomangira.

Maofesi ophunzitsira m'manja

Nanga tichite chiyani pazochita zonse zamphamvuzi? Pali malo ambiri ophunzitsira. Nazi zitsanzo zingapo.

Zovuta zolimbitsa nsinga. Chitani masiku 7-10 aliwonse:

Zovuta zama triceps, biceps ndi mikono yakutsogolo. Kutsindika kukulitsa mphamvu, komanso kugwiritsa ntchito chipinda chothandizira. Zotsatira zake, ndikudya koyenera, kuchuluka kwa manja kumakulanso. Zimachitikanso kangapo pamlungu:

Zochepa pazochita za atsikana

Manja amphamvu nawonso sangavulaze atsikana, koma kwa amayi ambiri, cholingachi ndi kwinakwake kumapeto kwa mndandanda wazophunzitsira zofunika. Kutsogolo kwake kuli mikono yokongola, yoluka. Chifukwa chake, zolimbitsa thupi ziyenera kuchitidwa mosiyana pang'ono - mobwerezabwereza.

Komabe, simuyenera kutenga timabulu tating'ono kwambiri - simuyenera kuchita mantha ndi kulemera kwanu, minofu yamphongo yamphongo sidzakula mwa inu, ngakhale mutayesetsa motani. Kuti mugwiritse ntchito bwino, nthawi zonse gwiritsani ntchito kulemera kwakukulu komwe mungachite pakubwezeretsa kambiri. Mwachilengedwe, izi sizikugwira ntchito pama seti otentha.

Manja oyandikira atsikana: