Momwe mungapangire mapewa - masewera olimbitsa thupi komanso malangizo apavidiyo

Mapewa Curly kukhala chizindikiro cha kudalirika, mphamvu ndi kulimba mtima. Minofu yamapewa yolowetsedwa siyingabisike ngakhale pansi pazovala zingapo, zomwe sizinganenedwe zamagulu ena aminyewa. Ndipo kuti mukwaniritse izi, muyenera kuphunzira momwe mungapangire mapewa kunyumba.

Ngati mwapanga chisankho cholimba kuti muphunzitse mapewa anu, onani nkhaniyo. M'menemo, pezani maupangiri ambiri ndi zidule zomwe mungakwaniritse cholinga chanu.

Musanapange kanthu, ganiziraninso maphunziro anu a biology kusukulu ndikuidziwa bwino minofu yam'mbuyo. Izi zidzakupatsani lingaliro la minofu yomwe mungaphunzitse.

Minofu ya lamba wamapewa imayimilidwa ndimagulu akulu akulu awiri. Tikulankhula za minofu ya deltoid ndi trapezius. Trapezoidal, yemwe dzina lake limakhala chifukwa cha mawonekedwe, amathamanga kuchokera pakhosi mpaka pakati kumbuyo. Ma deltoid, omwe mawonekedwe ake ndi amakona atatu, amapezeka pamwamba pamalumikizidwe amapewa. Amakhala ndi magawo atatu - kumbuyo, mbali ndi kutsogolo kwa delta.

Malinga ndi akatswiri othamanga, minofu imeneyi imayenera kusamalidwa mwapadera komanso mofanana panthawi yophunzitsa.

Zochita za Dumbbell kunyumba

Kodi mukufuna kuti mapewa anu akweze? Mukufuna kukonza magwiridwe awo? Pemphani momwe mungamangire mapewa anu ndi ma dumbbells kunyumba. Gwiritsani ntchito zodabwitsazi kuti mupange mwamphamvu minofu yamapewa.

N'zovuta kulingalira thupi loponyedwa lopanda mapewa. M'gawo lino la nkhaniyi, tikambirana za masewera olimbitsa thupi othandizira kuti tizimanga mapewa ndikuwapangitsa kukhala achangu komanso olimba.

Masewera samagwirizana ndi ndudu komanso mowa, motero ndikofunikira kusiya kumwa ndikusiya kusuta. Tenthetsani bwino musanachite masewera olimbitsa thupi. Kutenthedwa ndikofunikira makamaka pankhani yamaphunziro amapewa.

• Yendani kwa mphindi khumi. Izi zithandizira kuthamanga kwa magazi ndikukweza kutentha kwa thupi lanu.
• Mukutentha, chotsani malingaliro anu, makamaka ngati ali olakwika. Ingoganizirani momwe mapewa anu adzawonekere mukamaliza masewera olimbitsa thupi.
• Chitani zosuntha zochepa ndi mapewa anu. Izi zithandizira ma cuff ndi maulalo a rotator kukonzekera nkhawa. Kubwereza makumi awiri ndikwanira.
• Pezani kanthawi kuti mupumule. Pambuyo pa nthawi imeneyi, thupi lidzakonzekera maphunziro.

Tsopano ndipereka mndandanda wa masewera olimbitsa thupi. Ayenera kuchitidwa ndi njira zambiri. Pakukonzekera, muyenera kugwira mitu yonse yamapewa. Ponena za ma deltoid, gawo ili lakumbuyo limamva kuthamanga kwa magazi okhala ndi michere yambiri.

1. Anakhala Atchera Atolankhani... Sankhani kulemera kwanu poyamba. Muyenera kukhala omasuka kuchita maulendo 10. Kenako, gwirani ma dumbbells ndikukhala pa benchi. Chinsinsi cha masewera olimbitsa thupi chimafikira poyimitsa pansi. Zotsatira zake, chidwi chakusuntha chimazimiririka, ndipo kuchilandira kumafunikira kugwira ntchito molimbika.
2. Kukweza mikono mbali... Tengani ma dumbbell olemera kotero kuti mutha kukweza maulendo 12, ndikuyimira kwa masekondi angapo. Ma dumbbells akafika pamalo otsika kwambiri, sungani mapewa anu kufanana ndi nthaka, apo ayi trapezoid itseguka.
3. Kuswana ma dumbbells pamalo okhala ndi kutsamira... Tengani zida zamasewera, khalani pa benchi ndikugwada. Njira yochitira masewera olimbitsa thupi ikufanana ndi mtundu wakale. Ma dumbbells akafika pachimake, konzani minofu ndikusiya masekondi awiri. Kumverera kotentha m'mapewa ndi chizindikiro chabwino. Chitani 15 kubwereza.
4. Mankhwala osokoneza bongo... Tengani ma dumbbells ndikuchita ma shrugs. Gwirani kulemera ndi mphamvu zanu zonse. Gwiritsani malamba ngati kuli kofunikira. Gwirani minofu kumtunda, ndi kumasula pang'ono kumunsi. Chitani zochitikazo mpaka nsikidzi ithe.

Maphunziro amtunduwu okhala ndi ma dumbbells sadzatenga nthawi yambiri, koma apopa minofu yonse. M'miyezi iwiri yokha, zotsatira zake zidzakhala zosangalatsa.

Chitani masewera olimbitsa thupi

Ngati pazifukwa zina zotsatira zake sizokhutiritsa, zisinthe ndi zowonjezera masewera, zomwe zilipo zambiri.

Zochita za Barbell

Mapewa ndi gawo la thupi lomwe limafunikira masewera olimbitsa thupi apadera kuti aphunzitse. Ngati mukufuna kudziwa momwe mungapangire phewa pamapewa anu, muyenera kuphunzira maofesi ambiri, omwe kukhazikitsa kwake kumafunikira njira yabwino komanso yosamala. Maphunziro oyenera okha ndi omwe amabweretsa zotsatira zabwino.

Nthawi zambiri, maphunziro amapewa amayamba ndi makina osindikizira a benchi. Kenako kutopa kwa minofu kudzera kulimbitsa thupi kolimbitsa thupi komwe kumayimilidwa ndi ma swing. Mukaphunzitsa motere, muwonetsetsa kuti mulibe mphamvu zophunzitsira zovuta komanso chitetezo chambiri.

Osewera othamanga nthawi zambiri amalandira zovulaza panthawi yophunzitsira chifukwa amaphunzitsa molakwika. Pofuna kupewa izi, pewani kulemera pamene kulimbitsa thupi kukuyandikira kumapeto.

Bala yopingasa, ma push-up, ma dumbbells ndi barbell amathandiza kuti mumange mapewa anu kunyumba. Ganizirani zolimbitsa thupi zolimbitsa thupi pophunzitsa minofu yanu yamapewa.

• Atolankhani ankhondo... Zochita zodziwika bwino zomwe zimaphunzitsa mbali ndi kutsogolo kwa delts. Tikulimbikitsidwa kuchita moyimirira. Tengani malo oyambira - pindani kumbuyo kwanu, gwirani kapamwamba ndi chingwe chowongoka. Pepetsani zigoli zanu pansi kuti bala likhale lolingana ndi ma kolala anu. Kwezani zida zamasewera pamutu panu ndikuwongola mikono yanu. Kenako, bwezerani chiwerengerocho pamalo ake oyamba. Mukamachita masewera olimbitsa thupi, musakweze mutu wanu ndikuwoneka owongoka.
• Dinani kuchokera kumbuyo kwa mutu... Amachita poyimirira kapena kukhala pansi. Amaphunzitsa minofu yakutsogolo ndi ma deltas, amapopa ma triceps. Simungathe kuchita masewera olimbitsa thupi popanda kutentha. Kupanda kutero, malumikizowo amatha kuwonongeka. Kuti muchite izi, khalani bwino ndikukhala ndi barbell. Wongoletsani thupi ndikugwada kumunsi kwakumbuyo. Gwetsani bala pang'onopang'ono. Kuchokera apa, yambani maphunziro. Kwezani projectile m'mwamba ndikuongola mawondo anu, kenako mubwezeretse projectile pamalo ake oyamba.
• Barbell akukwera... Zochita zomaliza zomaliza, njira yomwe ndikukuwuzani. Chitani kokha mutayimirira ndikumangirira pang'ono. Kugwiritsa ntchito zolimbitsa thupi nthawi zonse kumathandiza kumanga ma deltas ndi misampha. Tengani chipolopolocho ndikugwira pamwamba. Mtunda pakati pa manja uyenera kukhala pamtunda wa mita 0.3. Mokweza ndikwezani bala mpaka pachibwano panu, osakhazikika msana. Bwererani kuchokera pamwamba mpaka pomwe mwayambira.

Zochita izi ndizodziwika kwambiri pakati pa akatswiri othamanga. Izi zikutanthauza kuti alidi othandiza. Ndikukhulupirira kuti mothandizidwa ndi iwo mupeza mapewa olimba komanso opopa omwe ayendetsa opitilira mmodzi wopenga.

Kankhani kwa mapewa ophunzitsira

Zokankhazo zimapereka katundu wabwino m'magulu angapo amtundu, kuphatikiza ma triceps, ma pecs, ndi ma deltoids. Popeza tili ndi chidwi kwambiri ndi momwe tingapondereze mapewa ndikukankhira pansi, tikhala mwatsatanetsatane njira yomaliza.

Mosasamala mtundu wa ma push, ma deltas akutsogolo okha ndi omwe amaphunzitsidwa. Mitolo yapakatikati ndi yam'mbuyo imakhalabe yolimba. Ngati cholinga chanu ndikutulutsa matabwa akutsogolo, muyenera kukakamizidwa. Kuphatikiza apo, kuchita masewera olimbitsa thupi kudzakuthandizani kuti musiye kugwedezeka.

Pazotsatira zabwino kwambiri, kulemera kowonjezera, komwe kumamangiriridwa kumbuyo, sikusokoneza. Tengani chikwama chokwanira kapena chovala cholemera. Ngati kulibe ndalama zowonjezera, pali chikwama chambiri chokhala ndi zinthu zothandiza.

Sizokayikitsa kuti mumangofuna kuphunzitsa matabwa akutsogolo. Chifukwa chake, ndikupempha kuti ndipitirire. Monga ndidanenera, minofu ya deltoid imakhala ndi mitolo ingapo, kuphatikiza chakutsogolo, chapakati komanso cham'mbuyo. Kenako, mtolo uliwonse umagawika mitundu 7 ya ulusi. Chifukwa chake, tikulimbana ndi magulu atatu amitolo.

Matabwa apakatikati amathandizira kukulitsa kwamapewa. Mwamwayi, ma push-up nawonso amawaphunzitsa. Malo abodza okha sioyenera. Kukankha kopingasa kumakhudza matabwa akutsogolo.

Popeza tili ndi chidwi chopopera mapewa onse, ndikukulangizani kuti muzisamalira mitundu iwiri yakukankha nthawi imodzi.

1. Njira yoyamba ikuphatikiza kukankhira manja kukhoma.
2. Njira yachiwiri imasiyana ndi yoyamba pakalibe thandizo. Muyenera kuphunzira kuyimirira pamanja.

Ndi izi zokankhira, mudzapangitsa mapewa anu kukhala otakataka. Mabala ndi njira yabwino yophunzitsira.

Maphunziro a kanema

Mukamakankhira pansi, pogwiritsa ntchito khoma ngati chothandizira miyendo yanu, ikani katundu wofanana pamatabwa onse, popeza malowo azikhala ofukula.

Kukankha kovuta sikuli kwa aliyense. Pali njira ina - khalani chete, kwezani m'chiuno mwanu ndikukweza miyendo yanu m'manja mwanu momwe mungathere. Nthawi yomweyo, miyendo imakhalabe yowongoka. Chitani mobwerezabwereza pamalopo, ndipo nthawi yomweyo mverani mapewa akukakamizidwa kwambiri.

Makankhidwe amtunduwu amapopa mapewa, koma ndi ochepera pang'ono kuposa njira zoyambirira zogwirira ntchito.

Momwe mungapangire mapewa pa bala yopingasa

Kodi loto wokongola mumalota? Anapanga chisankho cholimba kuti akwaniritse? Poterepa, muyenera kupanga zibwenzi ndi bara yopingasa. Zida zamasewera zimaphunzitsa bwino minofu ya lamba wamapewa.

Bala yopingasa ingakuthandizeni kupeza osati phewa lokhazika mtima pansi, komanso mikono yamphamvu ndi msana wokongola. Mutha kukula nawo mwachangu.

Ndikofunikira kukokera kwa anthu onse omwe akufuna kupanga minofu. Bala yopingasa imakakamiza minofu yambiri kuti igwire ntchito. Ichi ndichifukwa chake akatswiri omanga thupi amayang'anitsitsa bala yopingasa.

Kukoka sikumakhala kochita masewera olimbitsa thupi. Panthawi yochita masewera olimbitsa thupi, ma deltas amathandizira. Nthawi yomweyo, kukoka kulikonse kumapangitsa minofu imeneyi kugwira ntchito. Ntchito yayikulu yamkati yamkati yaminyewa ndikutuluka kwamapewa. Chifukwa chake, pokoka pakatikati, minofu imeneyi ili pamavuto.

Momwe mungakokere kuti minofu ya deltoid ipeze katundu wambiri? Makina atatu okoka apangidwa omwe ali oyenera maphunziro amapewa.

• Chowongolera chapakatikati... Dzipachikireni pa bar, pindani msana wanu, muwoloke ndi kupinda miyendo yanu m'maondo. Chepetsani masamba anu paphewa kwinaku mukukoka. Mukafika pamalo okwera kwambiri, gwirani kapamwamba ndi chifuwa chanu. Mukamatsitsa manja anu, onetsani minofu yanu yakumbuyo kuti mutambasuke.
• Kusintha kwapakatikati... Malo oyambira amafanana ndi njira yoyamba. Kokani osati pamalo okwera kwambiri, koma mpaka pakati pa matalikidwe. Mukafika pamalopo, konzekerani thupi, ndikupinda mapewa anu kuti ma kolalawo akhale pafupi kwambiri ndi mtanda. Minofu ya deltoid imakumana ndi zovuta zambiri pomwe ili pachimake.
• Gwirani mwakachetechete kumbuyo... Monga milandu iwiri yapitayi, malo oyambira ndi ofanana. Ndikukoka, kokerani masamba anu paphewa palimodzi ndikubweza mapewa anu kumbuyo. Yang'anirani kuyang'ana kwanu m'manja. Yesetsani kukhudza bala ndi chifuwa chanu chakumunsi.

Tsopano si chinsinsi momwe mungapangire mapewa anu pazenera yopingasa. Sikuti aliyense ali ndi mtundu wotere wamasewera kunyumba, koma kuumanga sikuvuta. Zochita zanthawi zonse pa bala yopingasa zimathandizira kulimbitsa osati mapewa okha, komanso mikono ndi nsana.

Kusankha kochita bwino kwambiri

Ganizirani momwe mungakulitsire misala yam'madzi popanda kuchoka panyumba. Ambiri akhala akulakalaka munthu wabwino. Komabe, pazifukwa zina, sikutheka kulembetsa muholo. Mwina palibe nthawi yochezera kapena chifukwa chake ndi ndalama zaulere.

Musafulumire kukhumudwa, padzakhala njira yothetsera vuto lililonse. Chitani masewera olimbitsa thupi kunyumba ndipo kulimbitsa thupi kwanu kudzakhala kothandiza monga masewera olimbitsa thupi olimbikitsidwa, zopumira pang'ono, komanso cholinga.

Minofu ya deltoid imakwirira kumtunda kwa humerus ndipo imakhala ndimatumba apambuyo, apakati komanso akunja. Gulu la minofu ili ndi udindo wosinthasintha, kukweza, ndikubera mikono. Zochita zamaphunziro mothandizana zimatengera izi.

Kuchita masewera olimbitsa thupi kumafunikira dumbbell. Ndi bwino kugwiritsa ntchito zida zopangidwira, popeza kulemera kwawo kumasintha mosavuta. Mtengo wama seti a dumbbells umafanana ndi mamembala olimbitsa thupi mwezi uliwonse. Chifukwa chake, ngati sikutheka kukayendera malo, sungani ndalama, kugula zida ndikuchitira kunyumba.

Simungachite popanda benchi. Mutha kupanga kapangidwe ka mphindi zochepa. Mufunika mipando ingapo ndi bolodi lalitali. Tidapeza kuchuluka ndi mawonekedwe azolimbitsa thupi kunyumba. Yakwana nthawi yoti tikambirane zolimbitsa thupi.

1. Makina osindikizira a Dumbbell... Ntchitoyi imalimbikitsa madera apakati kuti agwire ntchito. Tembenuzani zigongono zanu mbali, ndipo kwezani manja anu mofanana. Osasokoneza ma triceps, koma ma deltas.
2. Kukweza ma dumbbells kuchibwano... Amatsindika kukangana pamtolo wamkati. Tengani dumbbells m'manja mwanu, mutambasule miyendo yanu ndikutsitsa manja anu m'chiuno. Mwa kulumikiza minofu ya deltoid, kwezani katunduyo pachibwano, kenako ndi kutsitsa.
3. Mahi... Delta yapakati imagwiritsidwa ntchito. Gwetsani manja anu ndi zimbalangondo pamalopo ndikugwada pang'ono pazigongono. Pewani mikono yanu ndi minofu yanu yamapewa mpaka ikhale yofanana pansi. Tsikira kumbali, pogwiritsa ntchito mfundo zamapewa.
4. Kuswana ma dumbbells mmbuyo... Amaphunzitsa mtengo wakumbuyo. Tsamira madigiri a 120 poyerekeza ndi pansi ndikutsitsimula mutu wanu pakuthandizira. Gwetsani manja anu pamakona oyenera mpaka pansi, khalani pamiyendo ndikuyamba kusintha.

Kuti zolimbitsa thupi zanu zikhale zolondola komanso zothandiza, onetsetsani kuti mwazindikira ntchito yanu ndikusunga zolemba zomwe mumalemba pulogalamu yanu yolimbitsa thupi.

Ngati mumachita masewera olimbitsa thupi kunyumba, sizitanthauza kuti amaloledwa kupopa minofu musanakonzekere. Onetsetsani kuti mukutenthetsa bwino, mosamala kwambiri mapewa ndi zigongono. Ayenera kugwira ntchito kwambiri mukalasi.

Momwe mungapangire mapewa kumalo olimbitsira thupi

Ambiri amakhulupirira kuti mapewa amapereka chithunzi cha thupi lolimba komanso lopopa. Ndikokwanira kuti tiziphunzitsa nthawi zonse ndipo zotsatira zake zidzakhala m'chiuno chopapatiza, mapewa otakata komanso torso yolimba.

Mapewa ndi cholinga chachikulu pakuphunzitsira akatswiri othamanga. Kuphatikiza apo, thanzi labwino limafunikira mulingo woyenera m'chiuno mpaka m'chiuno. Mutha kukhala ndi mapewa okongola, bola ngati thupi lilandila kuchuluka kwa ma calories ofunikira kuti minofu ikule. Chifukwa chake, tikulimbikitsidwa kuti tikhale ndi moyo wathanzi ndikudya chakudya chopatsa thanzi.

Gulu la masewera olimbitsa thupi omwe ndigawane nawo limapangitsa kuti minofu ya thupi lonse igwire ntchito. Izi zimathandizira osati pakukula mwachangu, komanso pakukhala ndi kufanana kwakuthupi.

• Makina osindikizira... Kuchita masewera olimbitsa thupi komwe kumalimbikitsa kukula kwamapewa komanso kulimbitsa mphamvu ya minofu. Makina osindikizira a benchi amachitidwa m'njira zosiyanasiyana. Izi zikuphatikiza makina osindikizira a barbell ndi makina akutsogolo. Kuti minofu ikule bwino, makina osindikizira amayenera kusinthidwa.
• Ofukula zochotsa... Amathandizira pakumanga kwam'mapewa, popeza amakakamiza mutu wotsatira wa delta kuti ugwire ntchito. Zochita monga izi zimapangitsa minofu yanu yamapewa kukhala yozungulira, kuwapangitsa kuti aziwoneka olimba kwambiri. Zolimbitsa thupi zomwe zidakhala pansi zithandizira kudziwa kukweza mozungulira. Mutakhala ndi chidziwitso pampando wokhala ndi backrest, pitani pamalo oyenera kuti muzitsatsa.
• Mankhwala osokoneza bongo... Ikulitsa lamba wapamwamba wamapewa ndikupanga trapezoid. Komanso, ndizosavuta kuchita. Muyenera kutenga barbell ndikusunga mikono yanu mthupi lanu. Chofunika kwambiri chizikhala pakuyenda kuchokera kudera lapakati pansi pakhosi.Mukamaliza zolimbitsa thupi, onetsetsani kuti mutambasula khosi lanu kuti muchepetse mavuto.
• Kukweza zolemera patsogolo panu ndi mbali... Kukula kwa mitu yakutsogolo ndi yapakati ya delta kumathandizira kuzungulira mapewa, ndikuwonjezera kukweza zolemera patsogolo panu kapena mbali. Mukamachita masewera olimbitsa thupi, mudzawona kuti minofu idzafooka. Chifukwa chake, ndizomveka kutenga cholemera chopepuka ndikuchita zina zobwereza. Choyambirira, minofu itha msanga asidi ya lactic ndipo kutopa sikudzaonekera kwenikweni.

Mukamakonzekera pulogalamu yanu yochita masewera olimbitsa thupi, yesetsani kuti muzichita masewera olimbitsa thupi popuma ndi kupumula. Kuphunzitsa minofu yanu pachifuwa kumakhudzanso lamba wanu wamapewa. Chifukwa chake, pangani kuchuluka kwa zopumira mwadala komanso molondola. Ngati mukufuna kugwedeza mapewa anu, osapanikizika kwambiri pamatumbo anu am'mimba. Popanda kutero, mphamvu ndi mphamvu ya gawo lotsatira zidzaipiraipira.

Ndikukhulupirira ndi mtima wonse kuti mumvetsetsa bwino njira zolondola zophunzitsira. Pomaliza, tiyeni tikambirane za malamulo okonzekera makalasi.

Chitani zolimbitsa thupi moyenera komanso moyenera ngati mungoyeserera osati kulimba kwa minofu ndi mphamvu, komanso kukula. Phunzitsani pafupifupi 3 pa sabata, pambuyo pake mupuma mokwanira. Kumbukirani, minofu imakula ikamachira.

Sankhani kubwereza njira zingapo. Momwemo, tengani magulu atatu a maulendo 12. Yandikirani kuchuluka kwakubwereza pang'onopang'ono. Pangani kangapo kubwereza koyamba, ndikuwonjezera kuchuluka kwakanthawi.

Minofu imatha kusintha kuti igwirizane ndi katundu wolandiridwa. Popita nthawi, amasiya kulandira nkhawa zomwe zimawathandiza kukula. Ndicho chifukwa chake katunduyo ayenera kuwonjezeka pang'onopang'ono.

Nthawi iliyonse, ganizirani ntchito ya minofu yomwe mukuphunzitsa pano. Patsani thupi mapuloteni athanzi, chifukwa ndi mapuloteni omwe amalimbikitsa kukula ndi kukonza minofu ya minofu.

Tsatirani njira yanu yolimbitsa thupi. Ngati aphwanyidwa, mphamvu ya masewera olimbitsa thupi omwe adachitidwayo ichepetsedwa. Kuphatikiza apo, zimatha kubweretsa kuvulala kosafunikira kapena kuwononga thanzi.

Ndizo zonse za ine. Zabwino zonse pamasewera!

Onerani kanemayo: DIY Moss Ball Planter - Hanging Garden - Kokedama (September 2024).