Zipsera pamipiringidzo yosagwirizana ndizochita zodziwika bwino komanso zofikirika mosavuta. Mabala amayimira pafupifupi bwalo lililonse; zochitika zotere sizimafuna ndalama zilizonse. Lero tikambirana za minofu iti yomwe imagwira ntchito, za njira yolondola yochitira zolimbitsa thupi pazitsulo zosagwirizana, momwe mungasinthire zochitikazi, komanso kusiyanasiyana kwakuthupi kwa oyamba kumene komanso othamanga.
Ndizosatheka kukankhira molondola pazitsulo zosagwirizana, njira iliyonse idzakhala yolondola, bola ngati mutayendetsa bwino kayendedwe kalikonse. Funso lina ndiloti ndi minofu iti yomwe mukufuna kuyang'ana: ma triceps kapena ma pectorals. Poyang'ana zamtsogolo, tidzanena kuti pulogalamu yokonzedwa bwino yophunzitsira pazitsulo zosagwirizana iyenera kukhala ndi zonse ziwiri. Kwa iwo omwe amatha kukwera kuchokera kuzitsulo nthawi 20 kapena kupitilira apo, ndibwino kuti izi zitheke.
Zolemba
Zolemba zapadziko lonse lapansi zam'madzi zimayikidwa m'magulu atatu:
- kuchuluka kwakukulu kwa ma push-up pa ola - nthawi 3989, ndi a Simon Kent ochokera ku UK, omwe adakhazikitsidwa pa Seputembara 5, 1998.
- kuchuluka kwakanthawi pamphindi ndikubwereza 140, kokhazikitsidwa ndi othamanga yemweyo pa Julayi 17, 2002;
- kulemera kwake kwazowonjezera zina - 197 makilogalamu pakubwereza kamodzi - kokhazikitsidwa ndi Marvin Eder. Zolemba sizovomerezeka.
Ndi minofu iti yomwe imagwira ntchito?
Zochita izi zimagwiritsa ntchito ma anterior deltas, pectoralis minofu yayikulu, ma triceps, ndi minofu ya rectus abdominis imagwira ntchito mu statics. Pali mitundu ingapo yama push-up pazitsulo zosagwirizana - m'modzi mwa iwo katunduwo amakhala wochuluka paminofu yamikono ndipo ndi ma triceps omwe akugwira ntchito mwachangu, ndi njira ina, minofu ya pectoral imakhudzidwa kwambiri. Tidzakambirana za mtundu uliwonse mwatsatanetsatane pambuyo pake.
Kupsyinjika ndikugogomezera minofu ya pectoral
Pofuna kusunthira katunduyo pachifuwa, pamafunika, choyamba, kuti mupeze mipiringidzo yokhala ndi mtunda wokulirapo pakati pa mipiringidzo. Pamene mapewa amachotsedwa mthupi, katunduyo amayikidwa kwambiri paminyewa ya pachifuwa. Kuphatikiza apo, zigongono zikapinda, muyenera kukanikiza mutu wanu pachifuwa ndikuyesera kupendeketsa thupi mtsogolo momwe mungathere. Muyenera kutsika kwambiri momwe mungathere, mukumva kutambalala kwa minofu ya pectoral.
Zolumikizira pamapewa ziyenera kusonkhanitsidwa palimodzi, apo ayi padzakhala kumverera kwachisokonezo mu kapisozi kakang'ono ka paphewa, kamene kadzawonetsa katundu wowononga womwe wagwiritsidwa ntchito pamapewa anu. Kuti muchite izi, mukayamba kuyika pazitsulo zosagwirizana, muvutitse minofu yanu yam'mimba.
Mukadzuka kuchokera kumapeto, yesetsani kusumika maganizo anu pa kuwongola mkono wanu m'zigongono, ntchito yanu ndi "kufinya" mipiringidzo yosagwirizana ndi manja anu. Kuphatikiza apo, munjira yonseyi, ntchito yanu ndikulimbitsa thupi ndikulakalaka mtsogolo. Simufunikanso kuwongola mivi yanu. kotero mumachotseratu katunduyo minofu ya pectoral.
Ndipo nsonga yaying'ono: ngati mtunda pakati pa mipiringidzo ndi yaying'ono, mutha kufalitsa mwakachetechete m'mbali mwanu, kapena kugwira mipiringidzo mobwerezabwereza. Njirayi siyabwino kwa aliyense, koma ndiyofunika kuyesayesa.
Mavi ndi kutsindika triceps
Njira yosavuta, chifukwa sikutanthauza kuti minofu ikugwire ntchito mwapadera. Kwa oyamba kumene, ndizosavuta, popeza omalizawa sanakule bwino kulumikizana kwa mitsempha, motsatana, "triceps" kukankhira mmwamba kumakhala kwachilengedwe kwa iwo.
Mwaukadaulo, pamtunduwu, timayesa kupeza mipiringidzo yocheperako, sitigawa zigongono zathu, mosemphana ndi izi, timawasunga pafupi. Timagwira thupi mozungulira pansi. Sikoyenera kuti mupite mwakuya munjira iyi konse, kutalika kwa magwiridwe a madigiri 90 ndikokwanira. Komabe, monga momwe zilili m'mbuyomu, simukuyenera "kukhazikitsa" zigongono pamalo okwera, ntchito yanu ndikufupikitsa ma triceps, osawongola zigongono mpaka kumapeto, manja otambasula amasunthira katunduyo kuchokera ku minofu kupita kumalumikizidwe ndi mitsempha, kukulitsa chiopsezo cha zochitikazo, makamaka izi ziyenera kukumbukiridwa mukamagwiritsa ntchito zolemera zowonjezera.
Zipsera atagona pazitsulo zosagwirizana
Kuchita izi mu maluso omwe afotokozedwa pamwambapa ndi ntchito yovuta ndipo si aliyense amene adzapambane nthawi yomweyo. Njira yocheperako ikanakhala yopopera pazitsulo zosagwirizana ndi mapazi anu pazitsulo. M'malo mwake, izi ndizofanana kwambiri ndi kukankhira pafupipafupi, komabe, mosiyana ndi kukankha pansi, apa mutha kutsitsa nthiti zanu pansi pamanja.
Ndikofunika kuyambitsa kulimbitsa thupi kwanu pazitsulo zosagwirizana ndi zochitikazi, ngati simunathe kupanga zosankha "zapamwamba": kubwereza kulikonse kuyenera kuchitidwa pang'onopang'ono, kutsitsa thupi ndikuwerengera 3-4, kukweza ndi kuwerengera 2, sitilola kutambasula kwathunthu kwa zigongono. Zitsulo zili pafupi ndi thupi momwe zingathere: timakhala ndi ma triceps, tikuchepetsa chifuwa chocheperako - minofu ya pectoral imalandiranso katundu wolimba. Ntchito yanu ndikubwereza mobwerezabwereza 20, mukangomaliza kugwira ntchitoyi, pitani pazosankha zokakamiza za triceps. Tidazindikira ma 20 triceps push-up mu njira yabwino - tidasinthira ku "chifuwa". Chiwembu cha iwo omwe akufuna kuphunzira momwe angakakamire pazitsulo zosagwirizana.
Chiwembu cha kupititsa patsogolo pazitsulo zosagwirizana
Chotsatira, takukonzerani mapulogalamu angapo ndi mapulani amakankhidwe pazitsulo zosagwirizana:
Sabata | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
Njira yopepuka | 2*10 | 2*15 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 | 2*20 |
Triceps mwina | 1*5 | 2*5 | 2*10 | 2*15 | 1*20 | 1*15, 1*20 | 2*20 | 2*20 | 2*20 | 2*20 | ||
Njira ya m'mawere | 1*5 | 2*5 | 2*10 | 2*15 | 1*15, 1*20 |
Muthanso kutsitsa pulogalamuyi kulumikizana.
Malangizo: katatu pa sabata, tsiku lililonse.
- mipiringidzo - kulimbitsa thupi kulikonse;
- kukoka - kamodzi pa sabata;
- squats ndi kulemera kwanu - kamodzi pa sabata;
- Kankhani kuchokera pansi ndikumvetsetsa mosiyanasiyana - kamodzi pa sabata, koma osaposa ma 4, nthawi 20-25.
Pafupifupi sabata iliyonse:
- Lolemba: mipiringidzo, mtanda wopingasa;
- Lachitatu: mipiringidzo yofanana, squats;
- Lachisanu: mipiringidzo yofananira, kukankhira pansi.
Chonde dziwani kuti mukamadziwa bwino pulogalamuyi, mutha kukankhira pazitsulo zosagwirizana maulendo 20 pa rep. Kuyambira pano ndikofunikira kugwiritsa ntchito zolemera zowonjezera.
Ngati mukufuna kuwonjezera kubwereza mobwerezabwereza m'madipiti, osawonjezera zochitika zina, chitani pulogalamu yotsatirayi kwa milungu 17:
Sabata | Yandikirani 1 | Yandikirani 2 | Njira 3 | Njira 4 | Njira 5 | Chiwerengero |
1 | 10 | 5 | 5 | 3 | 2 | 25 |
2 | 15 | 15 | 10 | 5 | 5 | 50 |
3 | 20 | 20 | 15 | 15 | 10 | 80 |
4 | 25 | 25 | 20 | 15 | 10 | 95 |
5 | 30 | 30 | 25 | 20 | 15 | 120 |
6 | 35 | 30 | 25 | 20 | 15 | 125 |
7 | 40 | 35 | 25 | 25 | 15 | 140 |
8 | 40 | 40 | 30 | 30 | 20 | 160 |
9 | 45 | 40 | 35 | 35 | 25 | 180 |
10 | 45 | 45 | 35 | 35 | 25 | 185 |
11 | 50 | 45 | 35 | 35 | 30 | 195 |
12 | 50 | 50 | 40 | 40 | 35 | 215 |
13 | 55 | 50 | 40 | 40 | 35 | 220 |
14 | 60 | 55 | 40 | 40 | 35 | 230 |
15 | 60 | 60 | 45 | 45 | 40 | 250 |
16 | 65 | 60 | 45 | 45 | 40 | 255 |
17 | 65 | 65 | 45 | 45 | 40 | 260 |
Muthanso kutsitsa pulogalamuyi kulumikizana. Zochita zolimbitsa thupi zimachitika katatu pamlungu, nthawi yopuma siyikhala yopitilira mphindi ziwiri.
Ziphuphu zolemera
Monga kulemera kowonjezera, mutha kugwiritsa ntchito zikondamoyo, zolemera, ma dumbbells, maunyolo wandiweyani, omwe angakuthandizeni kukulitsa zotsatira zakukankha kwanu pazitsulo zosagwirizana. Monga cholumikizira chokankhira pazitsulo zosagwirizana zolemera, mutha kugwiritsa ntchito:
- Lamba wapadera wokhala ndi unyolo. Kutalika kwa unyolo kumasintha, kuchuluka kwa ufulu wa zolemera kumasinthidwa kutengera zomwe wothamanga amakonda, makamaka, njira yosavuta, koma pamakhala msana wolimba pamsana. Kumbali imodzi, uku ndikuletsa matendawa, komano, chiwopsezo chowonjezeka chovulala komanso gwero lazomvera zosasangalatsa.
- Lamba wamagetsi wabwinobwino. Dumbbell imakankhidwa pansi pa lamba wamtengo wapatali, pomwe kulemera kwake kumakhala kolimba komanso kumakhala pafupi ndi mphamvu yokoka ya thupi. Chovuta chokha ndichakuti dumbbell imakanikizidwa kwambiri motsutsana ndi minofu yam'mimba, yomwe imatha kuyambitsa zokhumudwitsa, mpaka njirayo isanachitike.
- Lamba womenyera ofanana ndi omwe amagwiritsidwa ntchito mu sambo. Zosavuta kwenikweni, koma zotsika mtengo kwambiri, zosankha zandalama.
- Chovala chapadera. Mutha kugula zopangidwa ndi mafakitale, kapena kusoka nokha pazinthu zotsalira. Njira yosavuta, yothandiza komanso yotetezeka.
- Unyinji wolimba wokhala ndi maulalo olemera monga cholemetsa - njira yovuta kwambiri. Chikhalidwe chachikulu ndichakuti unyolowo ndi wautali mokwanira ndipo maulalo ake apansi amagwera pansi mukakhala pamalo apamwamba. Chofunika kwambiri cha njirayi ndikuti ulalo uliwonse watsopano, womwe umakwera pansi chifukwa cha kuyesetsa kwanu, umakulitsa katundu wanu minofu, ndipo zolimbitsa thupi zimakhala zovuta mosasamala kanthu zoyenda.
Muyenera kudziwa kukankhira pazitsulo zosagwirizana ndi kulemera kwake ndi zolemera zochepa. Kulemera kwakukulu kwa oyamba kumene ndi 5 kg. Njira "zolemera" ndizofanana: magwiridwe molimba mtima obwereza 20 kuchokera pa 5 kg. Monga pepala lofufuzira, mutha kutenga tebulo lomwe laperekedwa pamwambapa. Chinthu chachikulu apa ndikuchepera komanso kupitilira kwa ndondomekoyi, kulimbitsa thupi kulikonse komwe mungayesere kuchita zochulukirapo kuposa zomaliza.
Kumbukirani, zithunzi zonse zomwe zatchulidwazi ndizofanana! Simungathe kuwonjezera kuchuluka kwa zolimbikitsa ndi 5 lero, zichulukitseni ndi 1! Chinthu chachikulu ndicho kupitirira kwa katundu. Iyi ndi njira yokhayo yomwe mungawonjezere kukankhira pazitsulo zosagwirizana.
Mavi apamwamba
Kusambira pazitsulo zosagwirizana... Mutakhala poyambira, mumawongola miyendo yanu m'maondo ndikugwada pamalumikizidwe amchiuno pamadigiri 90 mpaka thupi. Mutakhala ndi malo oyambira, ndiye kuti mumayimba ma "triceps" pazokakamira zosagwirizana, nthawi zonse mukumangirira atolankhani. M'mawu awa, ma quadriceps amagwira ntchito mwamphamvu kwambiri, minofu yam'mimba yam'mimba, monga zolimbitsa, minofu ya pachifuwa imaphatikizidwanso.
Kankhani kuchokera pazolemba. M'malo mwa mipiringidzo, mizati iwiri imagwiritsidwa ntchito, kukhazikika kwa manja anu kumachepa, ndikukhazikika kwa minofu kumayendetsedwa molondola: pakadali pano, minofu yazomenyera ya cholumikizira paphewa, biceps, minofu yakutsogolo, intercostal, dentate, pectoralis yaying'ono.
Bwezerani Grip Dipspamene mitengo ya kanjedza ikuyang'ana kunja osati mkati. Zimapezeka kuti thupi likatsitsidwa mpaka kumapeto, zigongono zimapita mbali, thupi limangokhala loyimirira, ndipo ma triceps amatenga katundu wambiri. Osamachita ngati mulibe kusinthasintha kwina m'manja mwanu.
Wosambira mozondoka... Poyambira pomwe, mwayimirira ndi manja anu pazitsulo zosagwirizana, thupi lanu limayang'ana pansi, mutu wanu ukuyang'ana pansi, miyendo yanu ikuwoneka. Mwakutero, minofu yonse yakumaso imakhudzidwa mwamphamvu, katundu wolimba amagwera paminyewa ya deltoid ndi mapewa a triceps.
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Momwe mungasinthire zolimbikitsa pazitsulo zosagwirizana?
Nthawi zina, pazifukwa zina, sizingatheke kuchita zolimbitsa thupi pamwambapa, ndiye kuti pali zovuta ndi momwe mungasinthire zolimbikitsira pazitsulo zosagwirizana kuti mukhale ofanana.
- Zipsera zitha kusinthidwa momwemo ndikukankhira pakati pamipando iwiri mawondo anu molunjika komanso pansi. Imeneyi ndi njira yabwino ngati muli ofooka kwambiri ndipo simungathe ngakhale kukankhira pansi.
- Kankhani kuchokera pansi, mukamayika manja m'lifupi, ndikutambasula phewa kuthupi ndi njira ina yothetsera kukakamiza pazitsulo zosagwirizana, mwina pakakhala kuti palibe mipiringidzo. Ngati muwonjezera kukweza pansi pazanja zanu, monga zothandizira zapadera, kapena mabuku angapo, mumayandikira kwambiri "koyambirira".
- Chosindikizira cha barbell mozondoka chimakakamiza minofu ya pectoral ndi triceps kuti igwire ntchito yofanana kwambiri ndi yomwe imapangidwa ndikukankhira pazitsulo zosagwirizana.