Momwe mungapangire minofu kunyumba - pulogalamu yophunzitsira

Anthu ambiri ali ndi chidwi ndi momwe angapangire minofu kunyumba. Maphunziro oyenera amathandizira kukwaniritsa zotsatira zabwino. Ngati mukungoyamba kumene, sankhani cholinga chachikulu cha kalasiyo. Oyamba othamanga amalakwitsa zambiri. Amayesetsa kukulitsa mphamvu ndikumanga minofu, koma maphunziro samabweretsa zotsatira.

Kulakwitsa wamba kumakhala kuchuluka kwa masewera olimbitsa thupi, pomwe maphunziro amaphatikizapo zolemera zochepa. Chofunika cha kulakwitsa ndikuti njirayi siyimangika minofu. Kukula kumachitika osati chifukwa cha kuchuluka kwa masewera olimbitsa thupi, koma chifukwa cha kuchuluka kwa zolemera.

• Kukweza katundu wolemera nthawi zonse kumalimbikitsa thupi kuti likhale ndi minofu, yomwe imalola kuthana ndi katundu wochulukirapo.
• Mutha kugwiritsa ntchito kulemera kopepuka ndikuchita masewera olimbitsa thupi ambiri. Njirayi imakhazikitsa chipiriro. Minofu imakula mopepuka kwambiri.
• Lonjezerani ntchito moyenera. Osasintha njira yanu yochitira masewera olimbitsa thupi kapena kuphunzitsa musanatenthe.
• Chitani zolimbitsa thupi zingapo kuti minofu ikule bwino pagulu lililonse la minofu. Chitani masewera olimbitsa thupi oyamba ndi barbell, mukuchita zingapo zingapo zobwereza.
• Kuchita masewera olimbitsa thupi kwachiwiri kumayang'ana pa kuphunzira kopitilira muyeso ndi kuzama kwa ulusi wa minofu ndikuphunzitsidwa kwa mphamvu zamagetsi. Chitani ndi ma dumbbells, osaposa ma 4 a 10 reps.

Kuchita masewera olimbitsa thupi koyenera komanso kuchuluka kwa magwiridwe antchito, kutsatira njira ndi kutentha kwabwino kumathandizira kuti thupi likhale lokongola.

Mndandanda wa masewera olimbitsa thupi kunyumba

Kuyambira othamanga amapopa minofu kunyumba. Iwo omwe akwaniritsa zabwino, amadziwa kuti ndizosatheka kuyima ndikupita kumalo ochitira masewera olimbitsa thupi, popeza katundu wanyumba sikokwanira.

1. Zochita pachifuwa. Kukankhira pansi ndikulimbitsa thupi kwabwino kwambiri kwa minofu yam'mimba. Chitani ndi manja mutalikirana. Ngati mutachita maulendo khumi ndi asanu mwa njira imodzi, yonjezerani katunduyo. Kumbuyo, mutha kuvala chikwama chodzaza ndi zinthu zolemera.
2. Mabala ndiabwino minofu ya chifuwa. Ngati mphamvu ikuyenera kukhala yabwinoko, ponyani m'miyendo ndikunyamula miyendo yanu patsogolo. Chifukwa chake zimachepetsa ndikuchepetsa maphunziro.
3. Zochita kumbuyo ndi mapewa. Mufunika bala yopingasa. Kokani ndikugwira kwakukulu ndikusinthira. Zokoka zimayika nkhawa pa ma deltoid ndi ma biceps.
4. Mutha kugwira mapewa anu kunyumba ndimabotolo amadzi okwanira malita 20. Akwezeni patsogolo panu kapena mutambasule manja anu mbali. Ubwino waukulu wazida zamasewera zotere ndikusintha kuchuluka kwa katundu powonjezera kapena kuchepetsa madzi.
5. Mabotolo oterewa amathandizanso kupukusa ma biceps. Powimirira kapena kukhala pansi, pindani mikono yanu kuti muyese zochitika zolimbitsa thupi.
6. Triceps ndi masewera olimbitsa m'mimba. Triceps amaphunzitsidwa ndimakankhidwe anthawi zonse ndikumangirira pang'ono. Ngati chiwerengero cha kubwereza chikufika 15, katunduyo ayenera kuwonjezeka.
7. Makina osindikizira ndiosavuta. Bodza kumbuyo kwanu ndikukhala pamalo okweza kwezani miyendo yanu. Chitani zolimbitsa thupi mpaka kuwotcha m'mimba kumawoneka.
8. Zimakhala zovuta kupopera miyendo yanu kunyumba. Ndikulangiza zolimbitsa thupi kuchokera pamaphunziro pasukulu - squats ndi mfuti.

Phunzitsani molimbika kawiri pamwezi. Wonjezerani katunduyo ndikulimbitsa thupi kulikonse.

Kuchita masewera olimbitsa thupi

Kubwerera kumbuyo kumawoneka kodabwitsa, kumateteza msana, kumapangitsa moyo watsiku ndi tsiku kukhala wosavuta, ndikukhala bwino.

• Ndi bwino kuphunzitsa kumbuyo mosiyana ndi chifuwa. Zotsatira zake, mphamvu zonse zidzagwiritsidwa ntchito kutulutsa minofu yakumbuyo. Maphunzirowa ndi othandiza kwambiri.
• Ma biceps amatenga nawo mbali pazochita zolimbitsa thupi. Awatengere kumbuyo. Muthanso kuphatikiza zida zanu zakutsogolo pochita masewera olimbitsa thupi. Zotsogola zimadziwika ndikulimbikira kosavuta ndikuchita nawo masewera olimbitsa thupi onse. Chifukwa chake, apatseni phunziro lovuta kangapo kamodzi pa sabata.
• Phunzirani kumva zotsatira za kulimbitsa thupi kwanu. Musanapite kumalo ochita masewera olimbitsa thupi, onetsetsani kuti minofu yanu yapezako bwino.
• Ngati mukufuna kuwonjezera mphamvu zanu, samalani zowonjezera zamasewera - arginine, creatine ndi amino acid. Ndikokwanira kuti muphatikize zakudya zamagulu azakudya.

Onetsetsani kuti mwakhazikitsa cholinga musanayambe nyengo yanu yophunzitsira. Imagwira ngati mtundu wa nyali, yomwe mumayandikira tsiku lililonse.

Malangizo a Kanema

Malangizo omanga minofu yamanja

Dzanja lamunthu limakhala ndikutsogolo, ma biceps, ma triceps ndi timinyewa tating'onoting'ono tambiri, tomwe tonse timagwira nawo ntchito ya dzanja.

1. Zochita zomwe zimaphatikizapo kupindika mikono zimaphunzitsa ma biceps anu. Tikulankhula za kupindika mikono ndi ma dumbbells kapena barbell, kukoka pazitsulo zopingasa ndi ndodo zomwe zimayang'ana kumbuyo kwa minofu.
2. Ngati pokonzekera manja amawonjezeredwa, ma triceps amaphunzitsidwa. Izi zimakwaniritsidwa ndi atolankhani a benchi, mipiringidzo yofananira, kukankhira pansi.
3. Zochita zolimbitsa thupi, momwe muyenera kugwira zida zamanja ndi manja anu, zimangoyang'ana kutsogolo.

Kanema wamanja wamankhwala

Malamulo ofunikira

• Sindinawonepo othamanga olemera makilogalamu 70, amene mkono wake umadutsa masentimita 37. Anthu akulu okha ndi omwe angadzitamande ndi zida zazikulu komanso zamphamvu. Choncho, m'pofunika kupeta thupi lonse, mosamala kwambiri miyendo.
• Chin-ups, mizere ndi makina osindikizira amaika katundu wa titanic m'manja mwanu. Osachipitilira ndi kuchuluka kwa ma seti ndi kulemera kwa zida zamasewera. Kupanda kutero, mitsempha imawonongeka, yomwe imatenga nthawi yayitali kuti ichiritse.
• Ngati cholinga chanu ndikupangitsa kuti mikono yanu ikhale yayikulu, mukwaniritse zotsatira zoyambira zolimbitsa thupi. Ndizokhudza kukankha, kukoka, mizere ya barbell, ndi kufa.
• Manja akulu ndichikhalidwe cha anthu okhala ndi mikono yolimba.
• Chikwama choboola chingakuthandizeni kulimbitsa ndi kulimbitsa mikono yanu. Mwa kumenya zida zamasewera zolemetsazi, mupangitsa kuti manja anu azikhala olimba mtima, olimba komanso aluso. Kugwira ntchito ndi chipolopolochi kumaphatikizapo kugwiritsa ntchito nsalu zotchinga ndi magolovesi. Kupanda kutero, mutha kuvulaza malo anu kapena kusokoneza zala zanu.
• Mukamagwedeza mikono yanu, muthamangitsidwe ndi thupi la minofu. Triceps amasiyana ma biceps ambiri ulusi woyera. Chifukwa chake, amaphunzitsidwa ndi zolemera zazikulu zomwe zimakula.
• Mukamagwira ntchito ndi barbell kapena zida zina, lingalirani m'malingaliro momwe ma biceps amakulira kukula. Chifukwa chachinsinsi chophunzitsira ichi, othamanga ena amatha kupitirira muyeso.
• Ngati mukumana ndi vuto lililonse m'manja mukamachita masewera olimbitsa thupi, siyani.
• Chitani masewera olimbitsa thupi momveka bwino komanso molondola. Ngati mukugwira ntchito ndi barbell, manja akuyenera kulandira katundu wamkulu. Simungathe kuwathandiza ndi thupi lanu.

Pangani pulogalamu ndikuyeserera. Khalani ndi chizolowezi chosunga zolemba kuti mulembe zotsatira ndikuwona momwe ntchito ikuyendera.

Zolimbitsa thupi za minofu ya miyendo

Minofu yamphamvu kwambiri komanso yayikulu mthupi ndi minofu ya miyendo. Mosasamala komwe mumaphunzira, muyenera kudya moyenera komanso moyenera. Kupanda kutero, zolimbitsa thupi zonse sizikhala zopanda tanthauzo komanso zopanda tanthauzo.

1. Magulu tsiku lililonse amatha kuthandizira kuti miyendo yanu ikhale yolimba. Poyamba, squat ndi miyendo iwiri, patatha mwezi umodzi kapena kupitilira apo, sinthani masewera olimbitsa thupi ovuta.
2. Mukamachita masewera olimbitsa thupi, khalani kumbuyo msana, osakweza zidendene zanu pansi. Pofuna kusamala, tikulimbikitsidwa kuti tigwiritsitse dzanja lanu.
3. Pambuyo pa squats, sinthani chingwe chodumpha. Pulojekitiyi yosavuta imapanga minofu ya mwendo ndikuwonjezera kupirira.
4. Makina osindikizira amiyendo athandiza kutulutsa minofu yamkati yamiyendo. Khalani pamakina ndikulumikiza mapazi anu m'lifupi ndi zala zanu pang'ono. Panthawi yochita masewera olimbitsa thupi, kumbuyo kuyenera kulumikizidwa kwathunthu kumbuyo kwa mpando.
5. Kuchita masewera olimbitsa thupi kumaperekedwa kuti muphunzitse minofu yakumbuyo. Ikani chovala pamapewa anu ndikuyimilira ndi zala zakumapazi. Choyamba, dzikongoletseni ndi zala zanu, kenako mubwerere pomwe mwayambirapo.
6. Kukula minofu poyenda.
7. Minofu yam'mwamba idzagwiritsidwa ntchito ndi makina achikopa ndi makina ena olimbitsa thupi omwe amayang'ana kukulitsa mwendo.

Kuphunzitsa makanema pamiyendo

Momwe mungasinthire khosi lanu

Aliyense amafunikira khosi lolimba komanso lopopa. Choyambirira, khosi lotere limakongoletsa mawonekedwe ake. Amatha kuteteza msana kuti usawonongeke.

Ngati mungalembetse masewera olimbitsa thupi, wophunzitsa waluso angawonetse masewera olimbitsa thupi a khosi, kupereka ma simulators osiyanasiyana ndi njira zambiri zothandiza.

Malinga ndi akatswiri, zolimbitsa thupi nthawi zonse ndi katundu wochepa zimakhala zothandiza kwambiri kuposa machitidwe osachita mwadongosolo ndi katundu wathunthu. Kugwira ntchito ndi kulemera kopepuka sikungakupulumutseni ku kutentha koyenera musanalowe nawo masewera olimbitsa thupi.

Phatikizani ma jerks m'makalasi, ndipo chidwi chofulumira sichilandiridwa. Chitani zolimbitsa thupi zilizonse molondola komanso bwino. Zovutazo zimakhala ndi masewera olimbitsa thupi asanu, magawo 15 aliwonse. Terengani katundu kuti mukhale ndi mphamvu zokwanira pachinthu chilichonse. Khalani okonzeka kuti kulimbitsa thupi kwanu koyamba kudzakhala kovuta.

Magulu awiri azolimbitsa khosi

• Gulu loyamba: zolimbitsa thupi zogwiritsa ntchito kulimbana ndi mphamvu. Zida zamasewera ndi malingaliro sizofunikira. Kuchita masewera olimbitsa thupi: tambani zala zanu ndikugwirani kumbuyo kwa mutu wanu. Kokani mutu pansi, ndipo pangani kukana ndi minofu ya m'khosi.
• Gulu lachiwiri: kuchita masewera olimbitsa thupi pogwiritsa ntchito zida zamasewera. Kukaniza magulu, zolemera, zikondamoyo. Chida chapadera chimafunikira kuti mugwirizane ndi katundu.

Zolimbitsa thupi

Ndilongosola zolimbitsa thupi zingapo zodziwika bwino. Mutha kusankha njira zingapo zosavuta.

1. Mutu ukuweramira motsutsana ndi kukana komwe kumapangidwa ndi kanjedza. Chitani kupindika mmbuyo ndi mtsogolo.
2. Ikani manja anu pachibwano ndipo pangani kukana kusinthana kochitidwa ndi mutu.
3. Chitani masewera olimbitsa thupi pamalo apamwamba ndi chida chopangidwa ndi malamba ndi kulemera. Valani ndikusuntha mutu wanu. Sankhani mulingo woyenera kwambiri pakusintha katunduyo.
4. Limbikitsani thumba lachingwe ndi katundu pamutu panu, khalani pampando kapena pampando kumbuyo. Mangani lamba pamphumi. Bweretsani mutu wanu kumbuyo ndi kuuwongolera pansi.

Khosi ndi gawo lofooka la thupi. Minofu m'derali imaphunzitsidwa mosamala kwambiri.

Zabwino pamaphunziro

Omwe amapita kumalo olimbitsira thupi kapena olimbitsa thupi kunyumba amakhala ndi thupi, kukulitsa chidwi cha azimayi.

Pambuyo pakuphunzitsidwa, munthu amakumana ndi chosaiwalika. Kugwiritsa ntchito minofu ndikwabwino ku thanzi ndikuchepetsa ukalamba. Mtima umayendanso ndiminofu. Chiwopsezo chodwala matenda oopsa chimachepa. Olimba magazi amayeretsa kuzungulira kwa magazi, amawongolera kuthamanga kwa magazi.

Kaya ndikofunika kusambira zili kwa inu. Muli ndi ufulu wolamulira thanzi lanu ndi kukongola kwa thupi lanu. Zabwino zonse pakukwaniritsa zamasewera!

Onerani kanemayo: FINALI WA PA BUNDA (June 2024).