Masewera olimbitsa thupi amapereka mipata yambiri yochitira masewera olimbitsa thupi. Kuti mugwire ntchito mosiyanasiyana, zida zosiyanasiyana zapangidwa, kuphatikiza zoyimitsa ndi zoyimitsira lever, zomwe zimakuthandizani kuti muchepetse kapena kuwonjezera katundu munjira iliyonse. Uku ndiye kusiyana kwakukulu pakati pa maphunziro a masewera olimbitsa thupi ndi masewera olimbitsa thupi anu. Mutha kusintha kulemera kwa ntchito m'mimba momwe mumafunira, potero mumasiyana mphamvu.
Pulogalamu yolimbitsira m'mimba mu masewera olimbitsa thupi imatha kusiyanasiyana, koma mfundo zake ndizofanana nthawi zonse:
- Kuchita masewera olimbitsa thupi sikuyenera kukhala kochuluka.
- Sayenera kukhala yolemera kwambiri kapena yopepuka kwambiri.
- Ngakhale zolimbitsa thupi zothandiza kwambiri sizingachotse mafuta owonjezera m'mimba.
- Ndikofunikira kuti mupeze bwino pakati pa kulimbitsa thupi.
Kumbukirani mfundo zikuluzikulu zinayi izi: zithandiza kuti moyo wanu ukhale wosavuta mukamapanga maphunziro anu.
Malangizo a Gym abs Workout
Munkhaniyi tiona kuti ndi kangati komwe muyenera kuchita nawo masewera olimbitsa thupi komanso pulogalamu yomwe mungatsatire. Tiyeni tiyambe ndi maupangiri angapo okuthandizani kukonzekera maphunziro anu moyenera.
Mafupipafupi ophunzitsira
Nthawi yabwino kwambiri yophunzitsira ndichofunikira kwambiri pakuchita. ABS ndi gulu laling'ono laminyewa, ndipo kuwanyamula mopepuka ndikosavuta monga kubisa mapeyala. Lolani nthawi yokwanira yopuma ndi kuchira. Imodzi, kulimbitsa thupi kwathunthu pamlungu kudzakhala kokwanira.
Njira inanso imaloledwa - yesani 1-2 pamimba poyambira kulimbitsa thupi monga kutentha kapena kumapeto ngati kuziziritsa. Mimba yambiri imadutsa munthawi ya rectus abdominis. Chifukwa cha zomwe zimawakhudza, thupi limafunda msanga ndipo lidzakhala lokonzekera kupsinjika kwakukulu. Mukamapanga masewerawa, chinthu chachikulu sikuti muchite mopambanitsa. Musayese konse kulephera. Kumbukirani kuti tsiku limodzi kapena awiri muli ndi maphunziro ena amphamvu ndipo mudzayambiranso ndi masewera olimbitsa thupi pa abs.
Njira ina ndikupanga kuyika chimodzi pamakina osanjikiza pakati pamitundu ina yaminyewa. Chifukwa chake, mutha kuchita masewera olimbitsa thupi angapo pa rectus abdominis minofu yama seti 3-4.
Voliyumu ndi kuchuluka kwa kubwereza
Kwa oyamba kumene, kuchuluka kwa mitundu yonse ya makina am'mimba m'malo ochitira masewera olimbitsa thupi kumawonekera bwino. Ndikufuna kugwira ntchito kwa aliyense. Koma simuyenera. Sankhani masewera olimbitsa thupi osapitilira asanu omwe amakuthandizani kwambiri, ndipo muziwachita mosiyanasiyana kapena kulimbitsa thupi kulikonse (simuyenera kuchita zonse mwakamodzi, chitani 2-3 mukulimbitsa thupi kwina ndikusinthana ndi zina zonse). Ngati mukuwona kuti masewerawa ndi osavuta, sinthani wina kuti mukakamize minofu kuti igwire ntchito mosiyana, kapena kuwonjezera katundu. Kenako kupita patsogolo sikuchedwa kubwera.
Gawo loyambiranso la maphunziro ab limanyalanyazidwa mwamakani ndi pafupifupi onse oyamba kumene. Samvetsa kuti abs ndi minofu yofanana ndi wina aliyense. Silingagwirizane kwathunthu ndikutambasula nthawi 50-100 motsatana. Ngati muphunzitsa abusa anu mumayendedwe awa, mumaphunzitsa china chilichonse kupatula iye.
Chiwerengero chabwino cha kubwereza kwa atolankhani pafupifupi 15... Mukachita zonse molondola, ndiye kuti mutabwereza kubwereza chakhumi ndi chisanu mudzakwanitsa kulephera ndipo mudzamva kutentha kwamimba m'mimba.
Maphunziro a minofu ya Oblique
Osachipitilira ndi ma oblique anu. Maseŵera aliwonse ochitira masewera olimbitsa thupi, mudzawona atsikana kapena anyamata akuchita kupindika mozungulira ndi ma dumbbells kapena akugwiritsa ntchito malo ocheperako kulimbitsa thupi. Nthawi zambiri, amakhala ndi chiuno chachikulu chokhala ndi ma hypertrophied oblique. Siziwoneka zokongola konse.
M`pofunika kuphunzitsa oblique m`mimba minofu, koma mosamalitsa dosed. Kumbukirani kuti amakumana ndi zovuta zambiri nthawi yama squats kapena kufa. Kuchita masewera olimbitsa thupi kamodzi pa sabata kudzakhala kokwanira.
Kutulutsa magazi pamakina osindikizira
Osadalira kuti zochitika zilizonse zamatsenga zitha kukuponyera pansi. Palibe zolimbitsa thupi zokhazokha za minofu imeneyi. Mutha kutsutsana ndikunena: koma bwanji zakukweza miyendo mu lendewera - sizikugwira gawo lotsika la atolankhani? Ayi. Ngodya yotere imangobweza katunduyo. Zikuoneka kuti gawo lotsika la atolankhani limachita, mwachitsanzo, 70% ya ntchito, ndipo kumtunda - 30%.
M'munsi "ma" cubes "awiriwo amangokhala makulidwe amafuta ochepera pang'ono, ndipo palibe zochitika zobisika zomwe amapezeka nthawi yomweyo. Kuti muwumire kudera lotere, miyezi iwiri ingamkwanire wina, ndipo theka la chaka kwa wina. Izi zimangotengera mawonekedwe amthupi lanu.
Zosiyanasiyana
Zochita zanu ziyenera kukhala zosiyanasiyana. Thupi limasinthira mwachangu pantchito yobwerezabwereza, chifukwa chake kusiyanasiyana ndichinsinsi chothamanga. Osangokhala ndi zomwezo. Sinthani kuchuluka kwa masewera olimbitsa thupi, dongosolo lawo, kulemera kwa zolemera zowonjezera, kuchuluka kwa ma seti ndi ma reps, nthawi yotsala pakati pa seti, gwirani ntchito ngati "kupumula pang'ono", musachedwetse kuyambiranso pang'ono, ma supersets ndi maseti, etc. Pali njira zambiri zophunzitsira opindulitsa kwambiri. Gwiritsani ntchito njirazi kuti mupeze zotsatira zabwino.
Osakopera mwakachetechete mapulogalamu ophunzitsira m'mimba kuchokera kwa akatswiri ochita masewera othamanga kapena zolemba pa intaneti komanso magazini. Akatswiri ali ndi zinthu zopanda malire zochira, zomwe sizingatheke kwa akatswiri wamba.
Chitani zokhazo zomwe mungamve bwino kupindika ndi kutambasula kwa gulu lophunzitsidwa bwino. Palibe aliyense koma ndi inu nokha amene adzapange maphunziro othandiza kwambiri. Koma kuphunzira kumva thupi lanu kumatenga nthawi ndi chidziwitso.
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Ndandanda ndi nthawi yamakalasi
Ndikofunikira kudziwa tsiku lomwe muyenera kuphunzitsa ABS. Mwachitsanzo, ngati mumachita zolimbitsa thupi kwathunthu Lachinayi, ndipo kulimbitsa mwendo wolimba kukonzedwa Lachisanu, palibe chomwe chingachitike. Mukaphunzitsa atolankhani moyenera, mudzamva kuwawa kotero kuti mudzayenera kuiwala za m'masiku angapo otsatira. Ndi bwino kutenga tsiku lopuma kwathunthu pamasewera, kapena kuvala zolimbitsa thupi tsiku lotsatira momwe simudzagwiritsa ntchito abs yanu kwambiri, mwachitsanzo, kuphunzitsa minofu yanu ya pectoral.
Pali nthano pakati pa omanga thupi kuti abs ayenera kuphunzitsidwa m'mawa wopanda kanthu m'mimba. Amakhulupirira kuti amachepetsa m'chiuno ndikuwongolera kupumula. Chifukwa chake, atolankhani adaphunzitsidwa ndi womanga thupi Sergio Oliva, wopambana katatu pampikisano wa "Mr. Olympia". Amayamba m'mawa uliwonse ndi zidutswa zikwi kenako ndikudya chakudya cham'mawa. Poyang'ana kubisala kwake, munthu amatha kusankha kuti njirayi ndiyo yokhayo yolondola.
Komabe, othamanga pamlingowu ndi osiyana ndi ma genetics odabwitsa, chifukwa chake simuyenera kutsatira malangizo awo ndi mfundo zopatsa thanzi. Sizingatheke kuti azikugwirirani ntchito. Kuchita bwino kwa njira yophunzitsira atolankhani pamimba yopanda kanthu sikunatsimikizidwe. Ubwino wake wonse ndi wopeka.
Pulogalamu yophunzitsira atsikana
Atsikana amalangizidwa kuti azitsatira dongosolo lomwe lanenedwa koyambirira kwa nkhaniyi - kuphatikiza kulimbitsa thupi kwakukulu ndi kulimbitsa thupi kwa atolankhani. Zikukhalanso kuti padzakhala kuyeserera kochepa katatu sabata iliyonse. Kuziyika koyambirira kapena kumapeto kwa phunziroli - zisankhireni nokha, kuyang'ana pa thanzi lanu.
| Nambala yolimbitsa thupi 1 | ||
| Kupotoza pa benchi | 3x12-15 |  |
| Kukweza mawondo mpaka m'zigongono uku uli lendewera | 3x10 |  |
| Nambala yolimbitsa thupi 2 | ||
| Kupotoza mu simulator | 3x12-15 |  |
| Mbali yam'mbali | Masekondi 20-40 mbali iliyonse |  |
| Nambala yolimbitsa thupi 3 | ||
| Kuthamanga pamalo abodza | Masekondi 30-60 |  © logo3in1 - stock.adobe.com |
| Thabwa chigongono | Masekondi 30-60 |  © Makatserchyk - stock.adobe.com |
Pulogalamu yophunzitsira ku masewera olimbitsa thupi amuna
Amuna ayenera kuphunzitsa abambo awo mwamphamvu kwambiri. Ntchito imodzi yolimbikira komanso yolimba idzakhala yokwanira kupita patsogolo. Gwiritsani ntchito abs yanu mutatha kugwira ntchito kumbuyo, mikono, chifuwa, kapena mapewa. Pambuyo pophunzitsa miyendo yanu, mulibe mphamvu zokwanira kuchita izi.
| Ziphuphu pamakina osindikizira pansi ndi kulemera kwina | 4x10 |  © fizkes - stock.adobe.com |
| Mwendo wopachikidwa ukukwera | 3x12-15 |  |
| Kupotoza mu simulator | 3x12-15 | |
| Kuthamanga pamalo abodza | Masekondi 30-60 | © logo3in1 - stock.adobe.com |
| Thirani ndi kulemera kwina | Masekondi 30-60 |  |
Njira ina ikuwonetsedwa pachithunzichi:
© artinspiring - stock.adobe.com
Apa, matabwa omwe anatambasula manja ndi zigongono pakuchita masewera olimbitsa thupi oyamba amachitika kwa masekondi 60, matabwa ammbali lachitatu - masekondi 30. Zochita zina zonse ziyenera kuchitika mu magawo 2-3 obwereza 12-15.
Ngati njirayi siyikukukondweretsani, pitani kaye kuti mulimbitsa thupi. Nthawi zambiri, pulogalamu ya CrossFit yochita masewera olimbitsa thupi imapangidwa kuti minofu yanu yam'mimba izitsutsidwa pafupifupi kulimbitsa thupi kulikonse. Wothamanga aliyense wocheperako kapena wopanda zambiri wa CrossFit amadzitama ndi abs. Funso lalikulu ndiloti - kodi mutha kuchira bwino mukamaphunzira ndi makina otere?
Timalimbikitsanso kuyang'ana pulogalamu yakunyumba yakunyumba.
