Zochita zolimbitsa thupi kuti mukwaniritse thupi lamphamvu, lamphamvu zimathandizanso monganso zolimbana. Kukankha kwa dzanja limodzi ndiimodzi mwamaulendo akale komanso ovuta kwambiri. Njira yabwino kwambiri imafunikira mphamvu yayikulu - mutakwaniritsa njira yodziwikiratu, mudzapeza chifukwa chimodzi chodzinyadira.
Ndi minofu iti yomwe imagwira ntchito?
Kuti mumvetsetse momwe mungagwiritsire ntchito zolimbitsa thupi, choyamba muyenera kudziwa kuti ndi minofu iti yomwe imagwira ntchito pokankhira kudzanja limodzi? Mwambiri, ntchitoyi imaphatikizaponso magulu amtundu womwewo omwe akukhudzidwa ndi kukankhira pansi pansi:
- minofu yayikulu ya pectoral;
- zokopa;
- kutaya minofu;
- ziphuphu;
- rectus ndi oblique minofu yam'mimba;
- minofu yamkati;
- minofu ya gluteus maximus;
- mitsempha;
- katemera;
- minofu ya ng'ombe;
- latissimus dorsi.
Kusiyanitsa pakati pazomwe mungasankhe ndi kuchuluka kwa magulu aminyewa. Mu mtundu wa "dzanja limodzi", ng'ombe, zopindika ndi ma quadriceps sizofunikira kwenikweni. Izi zimakulitsa kwambiri katundu pama lats. Popeza imodzi mwazitsulo zazikulu za nangula yatayika, thupi limafunikira zolimbitsa kuti zitheke. Momwemonso, ma lats amatchulidwa kuti okhazikika minofu.
Ntchito ya minofu ina imakula kapena imachepa kutengera momwe thupi limakhalira, mikono, mafupa a chiuno ndi miyendo. Kuyandikira kwambiri kwa njira yakupherayo ndikokwanira, katunduyo amakhala wamkulu pamatope, delts, abs ndi stabilizers. Njira yabwino ndiyomwe imafuna khama kwambiri. Za izi - mgawo lolingana.
Ubwino ndi maubwino olimbitsa thupi
Kukankha kwa dzanja limodzi ndi masewera olimbitsa thupi omwe angakupangitseni kukhala olimba komanso opirira. Tithokoze gawo la a Paul Wade, wolemba The Training Zone, mayendedwe awa atchedwa kukakamizidwa kundende. Paul adakhala zaka zambiri mndende, momwe adakwanitsa kukhala ndi mphamvu zochulukirapo makamaka pophunzira ndi kulemera kwake. Ndipo kukakamiza kunathandizira kwambiri pakukulitsa mphamvu za gulu la Wade.
Ngakhale mkaidi sanaphunzire masewera olimbitsa thupi, nthawi ina adadzipeza yekha atakangana ndi chidwi. Wolemba buku lolimbikitsa adapatsidwa mwayi wochita nawo imodzi mwamipikisano yakukweza magetsi. Pofuna kutsimikizira kuti njira yopanda ziwerengeroyi ndiyabwino, Paul adavomera kubetcha. Popanda kudziwa zambiri ndi barbell, adatha kutenga malo achitatu. Izi ndi zotsatira za masewera olimbitsa thupi omwe amapangidwira kupsinjika kwachilengedwe.
Kukula kwamphamvu
Zokakamiza pafupipafupi zimangokhala zolimbitsa thupi, zomwe mphamvu zake zimatha kuwonjezeka, makamaka pakuwonjezera kubwereza. Chotsani dzanja limodzi, ndipo katundu ukuwonjezeka ndi dongosolo lakukula. Yesetsani kupanga gululi kukhala langwiro, ndipo fizikiya iponyera dongosolo pamwamba. Anthu omwe amatha kumenyera dzanja limodzi, palibe amene ali ndi ufulu woti ndi ofooka. Osachepera miyendo yawo sinadutse malire a masewera olimbitsa thupi.
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Kuchulukitsa kupirira
Popita nthawi, kuthekera kwakuthupi kumakula, zomwezo zimachitika monga "wakale". Thupi limazolowera katunduyo ndipo limayankha maphunziro ndikulimba mtima. Ochita masewera olimbitsa thupi omwe amatha kukankha kangapo amakhala ndi mphamvu zowongolera thupi ndipo amakhala otopa kwambiri m'malo mikhalidwe kuposa anthu wamba.
Kutha kuchita kulikonse
Ngati mkaidi wokhala mndende yokhayokha adakwanitsa kukhala "maphunziro akuthupi", ndiye kuti madandaulo akusowa koyenera amawoneka oseketsa komanso omvetsa chisoni. Phindu lakukakamiza kwa dzanja limodzi ndikuti amatha kusintha munthu wosaphunzitsidwa kukhala chitsanzo chawo pakangopita miyezi ingapo.
A Paul Wade adakhala m'ndende zaka 23. Ndi kutalika kwa masentimita 183, ankalemera makilogalamu 68 okha. Sizovuta ndi magawo oterowo mndende. Koma, atayamba kulimbikira, patatha chaka chimodzi anali m'modzi mwa akaidi olimba mtima. Wade sali yekha - nthawi zambiri "anzake" amadabwa ndi mphamvu zakuthupi. Chitsanzo chake ndi zitsanzo za ena onga iye akuwuza - akuwonetsa kuthekera kophunzitsira thupi. Mwa njira, patsamba lathu, pagawo la masewera olimbitsa thupi a crossfit, mutha kupeza zolimbitsa thupi zambiri zolemera thupi lanu.
Kusamala
Kupititsa patsogolo patsogolo kumafunikira ntchito yolumikizana yaminyewa. Pamodzi ndi mphamvu, kuthekera kwakulamulira thupi lanu kumakulanso. Thupi "limaphunzira" kugwira ntchito monolith mode - magulu ena ndi ofanana kwambiri ndi ena. Bruce Lee ndi chitsanzo chabwino kwambiri cha munthu yemwe amayang'anira "fizikiya" kuti azindikire. Chinjoka Chaching'ono chinakakamizanso zambiri.
Mbiri ya Bruce Lee yodzikakamiza kudzanja limodzi (pa zala ziwiri) - maulendo 50. Mwinanso chifukwa cha izi, adakhala "munthu wamasika", wokonzeka komanso wokhoza kuyenda ngati mphaka kumalo ena.
Kuchepetsa thupi
Kankhani ndi zolimbitsa thupi zolimbitsa thupi. Poyesa thupi lanu pafupipafupi kuti mukhale ndi mphamvu, mutha kupita patsogolo mwachangu kuti muchepetse kunenepa. Tsopano thabwa lakhala labwino - masewera olimbitsa thupi atolankhani. Koma mukakankha, mumachitanso chimodzimodzi poyenda. Popanda kuthandizira mbali inayo, kuchita zolimbitsa thupi kumakhala kovuta kwambiri, chifukwa chake, kubwererako ndikokwera.
Thanzi labwino
Kukhazikitsa dzanja limodzi nthawi zonse kumatha kuthandizira magwiridwe antchito am'mimba. Chifukwa cha iwo, mtima umalimbikitsidwa ndipo kuthekera kwa dongosolo la kupuma kumawonjezeka. Amathandizira mafupa ndi mitsempha - amakhala olimba.
Zabwino pamalingaliro
Ndi ochepa omwe amadziwa momwe angapangire mkono umodzi. Gwirizanani, ndizabwino kukhala mgulu laling'ono la othamanga. Mwina mulibe chidwi ndi kaduka ndi kusirira kwa ena, koma mulimonsemo, mudzakhala ndi ufulu wonyadira nokha.
Koma sizokhudza kunyada kapena kudzitama. Kusintha kwa kuthekera kwa thupi kumabweretsa kudzidalira. Kusintha kuchokera kudera lina kupita ku lina nthawi zonse kumatsagana ndi zotsatira zabwino zamaganizidwe. Ngakhale okonza zolemera kapena ma powerlifters omwe ali ndi zaka zambiri sangathe kuchita izi. Chiwerengero chochepa chabe cha anthu chimatha kuphunzitsa ndi luso langwiro. Kodi sizabwino kukhala pakampani yotere?
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Njira yakupha
Pali zosiyana zambiri za zochitikazi. Ena mwa iwo adapangidwira oyamba kumene, ena atha kuchita ndi othamanga apamwamba. Taganizirani njira zapamwamba, njira yovuta kwambiri. Kuyambira pa izo, mutha kuchepetsa katundu - izi zimakupatsani mwayi wodziwa kuyenda pang'onopang'ono, mosatengera kuthekera koyambira.
Zomwe zimasiyanasiyana zikufanana ndi kukankhira pafupipafupi. Kusiyana kwamaso kumangokhala "pakudula" kwa dzanja limodzi. Palibe amene adzapambane nthawi yomweyo, ngakhale atakhala wamphamvu bwanji. Apa mukufunikira luso lapadera ndi "kukulitsa" minofu ndi mitsempha ya ntchitoyi.
Kukankha kwakanthawi
Njira imodzi yokankhira dzanja:
- malo oyambira - thupi ndi mzere umodzi, miyendo ndiyotambalala m'lifupi kapena yocheperako, dzanja logwira ntchito lili pansi paphewa, dzanja lina lili m'chiuno kapena kumbuyo; mfundo zitatu nangula: kanjedza ndi zala;
- pokoka mpweya, kusunga mzere woyambira wa thupi ndi miyendo, dzichepetseni pamlingo wokhudza kukhudza pansi ndi mphumi yanu; yesetsani kupindika pang'ono kwa thupi ndi kupendekera phewa - zonsezi zimathandiza pakuwongolera zolimbitsa thupi, koma kuchepetsa katundu;
- mukamatulutsa mpweya, bwererani pamalo oyambira.
Zosiyanasiyana zamabuku
Zizindikiro za magwiridwe antchito:
- mapewa amafanana pansi;
- kupotoza thupi kumakhala kochepa;
- miyendo siyotakata kuposanso phewa;
- chifuwa ndi mutu pafupi kwambiri pansi momwe zingathere;
- mafupa a chiuno amagwirizana ndi thupi.
Anthu ambiri omwe amadziwika kuti ali ndi mwayi wokakamiza izi amadzinamiza anzawo. Posiya njira yabwino kwambiri, mutha kuzipanga kukhala zosavuta. Pindani m'chiuno mwanu pang'ono, dzithandizeni ndi phewa lamanja lanu, ikani miyendo yanu lonse - zidzakhala zosavuta kukweza. Zokakamiza zoterezi zimatha kusangalatsa anthu osaphunzira, koma bwanji uzinyenga?
Komabe, zolakwika zamaluso titha kuziwona ngati ndizongogwira bwino ntchito. Mpaka mutakwanitsa kuchita bwino zolimbitsa thupi, mutha kuchimwa. Sichingachitike mwanjira ina. Kuti mupeze kuthekera kosilira, kusiyanasiyana kwapakale kudzakhala kothandiza.
Mitundu yochita masewera olimbitsa thupi
Mitundu yomwe ikufotokozedweratu yakukankhira kumbali imodzi idapangidwa kuti izithandizira kufikira magwiridwe antchito. Mwaukadaulo, simuyenera kugwiritsa ntchito zonsezi. Ndikwanira kuti musankhe choyenera ndikuyenda bwino kutsata. Koma machitidwe amawonetsa kuti kusiyanasiyana kwamaphunziro kumabweretsa patsogolo.
Kankhani ndi kuthandizira pang'ono mbali inayo
Mukufuna mtundu wina wothandizidwa - chilichonse chomwe chili pansi komanso chosavuta kugwiritsa ntchito chingakuthandizeni. Ndondomeko yakupha:
- IP ndi yofanana ndi yakale - ndikusiyana kuti dzanja laulere limayikidwa pambali ndikukhala pa bar, mpira kapena china chilichonse; poterepa, kuthandizidwa kwathunthu pamanja osatheka sikungatheke, koma kuthandizira pang'ono ndikokwanira kuonetsetsa kuti katunduyo watsika kwambiri;
- gwirani ntchito mozama pa zoyeserera za omwe akugwira ntchito.
Mukamapita patsogolo, yang'anani kwambiri mbali yogwirira ntchito ya thupi, mukugwiritsa ntchito mocheperako.
Kukankhira pogwiritsa ntchito dzanja lachiwiri
Kuti muthandizire zochitikazo, mutha kukankha ndi manja awiri, koma ikani imodzi yam'mbuyo (yotchedwa L7). Izi zikhazikitsa mfundo yowonjezera, koma potero sizingatheke kuthandizira mbali inayo. Zovutazi zimathandizira kusintha kwazomwe zikuchitika pantchito. Chiwembu chopha anthu chimodzimodzi.
Kankhani ndi mikono pamwamba pa miyendo
Kuyambira sukulu, tikudziwa kuti kukankha-pamalo pomwe mikono ili yayitali kuposa miyendo ndikosavuta. Chiwembuchi chimagwiranso ntchito limodzi. Ikani dzanja lanu logwira ntchito pa benchi, kama, kapena nsanja ina iliyonse. Yesani zochitikazo motsatira njira yofotokozera. Pezani mayendedwe oyenera pochepetsa nthawi zonse.
Pali mitundu ina yazokankha pansi - mawonekedwe amanja ndi mawonekedwe amasiyanasiyana. Zina mwazo ndizokonzekera, zina, m'malo mwake, zimaumiriza ntchitoyi.
Mtundu wa ma push-ups | Zosangalatsa |
Zoipa | Dzanja lachiwiri limagwiritsidwa ntchito pokweza. Mu gawo loyipa (kutsitsa), dzanja limodzi lokha limagwira ntchito. Zachidziwikire, njirayi ndiyosavuta kuposa yodzaza. |
Ndikulumphalumpha | Kuchokera kumapeto (mkono wopindika, chifuwa pafupi ndi pansi), kukweza kumapangidwa ndi kugwedezeka. Mukamathandiza dzanja lanu kukhala gawo labwino, munthawi yoyipa, muyenera kudzitsitsa modekha, ndi mantha oyamwa, kulowa mkono wopindika pang'ono. Kusinthaku kumatha kuyambika pomwe mutha kubwereza kangapo zodzikakamiza "zamanja limodzi" |
Zosakwanira | Mtundu wa mayendedwe udulidwa. Kuti mukonze matalikidwe, mutha kuyika, mwachitsanzo, mpira pansi pachifuwa. Njira yabwino yokonzekeretsera thupi lanu kupsinjika kwenikweni. |
Kuthandizidwa ndi mwendo umodzi | Mtundu wovuta wamba. Muyenera kukweza mwendo moyang'anizana ndi dzanja logwira ntchito. Njira yapakatikati imatanthawuza kuyimilira kwakukulu kwa mwendo wothandizira ndi mkono waulere wokulumikiza. |
Kudalira zala, nkhonya kapena kumbuyo kwa dzanja | Kuchita masewera olimbitsa thupi ovuta kale kumatha kukhala kovuta kugwiritsa ntchito malo ofooka m'manja ngati chithandizo. |
Contraindications ndi kusamala
Kukankha kwa dzanja limodzi sikuli kwa oyamba kumene. Kuchita masewera olimbitsa thupi kumafunikira maziko olimba ndikumvetsetsa kwa maukadaulo aluso. Pali zotsutsana zochepa, koma zilipo. Kukankhira kopanda thandizo kumbali ina sikulimbikitsidwa kwa anthu omwe:
- muli ndi mavuto ndi chigongono, dzanja, ndi mafupa amapewa;
- amadwala matenda a mtima; katundu wolemera pa "injini" ya thupi imatha kubweretsa zovuta zazikulu, ngati pali zofunikira pakuchita izi - kufunsa kwa dokotala ndikofunikira;
- Khalani ndi minofu yolimba komanso / kapena mitsempha.
Malangizo othandiza kuti ntchitoyi ikhale yothandiza komanso yotetezeka momwe zingathere:
- pitani kundende kukakakamizidwa mukatha kukankha ndi manja awiri osachepera 50; kukonzekera kumeneku ndikokwanira kuti munthu alowe mosamala m'mayendedwe ochepetsa;
- osapitiliza kuyesa kuyesa njira yabwino yochitira masewera olimbitsa thupi mpaka mutadziwa mitundu yokonzekera pamlingo woyenera;
- yesetsani kulimbitsa thupi kosiyanasiyana - izi zikuthandizani kuti mugwiritse ntchito minofu ing'onoing'ono yosagwira ntchito ina; Zotsatira zake, mupita patsogolo mofulumira;
- mu kufanana, kulimbikitsa minofu nawo ena thupi; kutsindika kwapadera kumalimbikitsidwa kuyikidwa pazofalitsa ndi ma triceps;
- kumbukirani kuti njira yolozera ndi mtundu umodzi wokha wa kukankha; muyenera kuyesetsa, koma mitundu ina imatha kuganiziridwa ngati yokonzekera komanso yodziyimira payokha; Zosankha "zazing'ono" zitha kukhala zovuta, mwachitsanzo, kugwiritsa ntchito zolemera; Kuphatikiza apo, kusiyanasiyana kocheperako kumatha (kapena kuyenera) kuchitidwa "nthawi zina" - ngati mukuyenda kwathunthu mutha kubwereza 1-2, ndiye kuti odulidwawo amakupatsani mwayi wopirira;
- kuyang'anira mkhalidwe wa thupi; ngati mwatopa kwambiri kapena mukumva kuwawa, simuyenera kuchita kukankha.
Zolakwitsa zina
Pokhapokha ngati tikulankhula zakunyamuka mwadala pakukankha bwino, zolakwika zitha kuganiziridwa:
- kukweza m'chiuno; Ndikofunika kukweza pang'ono, ndikuphwanya mzere wolunjika wa thupi ndi miyendo, ndipo gawo lalikulu la katunduyo lidzachoka;
- kuyesetsa kuti thupi lonse lisavutike; Kupatuka kochepa kuchokera pa olamulira sikololedwa kokha - popanda izi sikutheka kufinya mbali imodzi; pakadali pano sipanakhalepo cholembedwa chimodzi;
- malo oyamba a dzanja logwirira ntchito, momwe kulimba kwa thupi sikutheka panthawiyi ya kuthekera kwakuthupi kapena kwakukulu; ladzala ndi kugwa;
- kuyesera kugwira ntchito mpaka kumapeto kungathenso kulephera kuwongolera ndikugwa pansi pansi.