Kukankhira akuluakulu pansi. Thupi kulemera akonzedwa

Anthu ambiri amafuna kukhala ndi wokongola, kokha chithunzi. Ndipo ambiri amamvetsa kuti n'zosatheka kukwaniritsa chimene mukufuna popanda maphunziro. Kukankhira akuluakulu kulemera chingatithandize kutulutsa mpaka matupi awo, ngakhale munthu asanakumanepo ndi zochitika masewera anali. Ndipo kuchita masewera olimbitsa thupi ili, mungathe chabe kunyumba.

chiwerengero kukukhala ndi kubwereza ayenera pulogalamu maphunziro ndi chiyani?

Pali maganizo kwambiri chidzatha Kankhani akuluakulu bwino. Komabe, zotsatira m'njira imeneyi kukwaniritsa monga minofu misa amachepetsa. Minofu pambuyo 15 kubwereza kukhala amasiya. Imeneyi, kuchuluka mphamvu. Komabe, ngakhale kuchepetsa minofu adzasintha mpumulo ndi mphamvu. Potengera kale adazifuna, izo zadziwidwa kuti Kankhani kulemera ayenera sanachitepo kuposa waika anayi kubwereza 12 aliyense. Mukhoza pang'onopang'ono kusokoneza ntchito, kuyambira womberani pa dzanja limodzi. Mukhozanso ntchito zoterezi chowonjezera monga fitball.

Amene minofu akhoza kuphunzitsidwa ndi thandizo la Kankhani akuluakulu?

Standard zolimbitsa thupi katundu, makamaka minofu pectoral ndi triceps. Komanso, ena katundu afika ku minofu mmbuyo ndi atolankhani. Zikatero, kuchita Kankhani akuluakulu pa kulemera, ikani manja anu onse kuposa m'lifupi phewa, zambiri za katundu akupitiriza minofu pectoral. Ndi yopapatiza kanjedza malo sadzafunikanso ntchito triceps. Pofuna kulimbitsa dzanja n'kofunika kuchita Zochita pa zala zanu kapena nkhonya. Mwachibadwa, otsala ulusi minofu nayenso ena katundu. Komabe, zidzakhala negligible. Pofuna ntchito minofu zina muyenera kuchita zina zokambirana.

Kuwonjezeka katundu

Iwo ayenera kumvetsa kuti ndi mwamtheradi akatundu onse ayenera ziwonjezeke pang'onopang'ono. Motero, thupi adzapatsidwa mwayi kuzolowera. Apo ayi, palibe wabwino chifuniro kukwaniritsa. Kankhani akuluakulu pa misa Ndi bwino kuyamba pamalo pa mawondo ake. Mukhoza kugwiritsa ntchito zina kanjedza. Mukadziwa 4 waika adzachitidwa ndi kubwereza 12 aliyense anapereka, ndinu okonzeka kuchita Zochita muyezo. Kukachitika kuti kumverera kufunika kuwonjezera katundu, muyenera kugwiritsa ntchito weighting, atapachikidwa katundu pa lamba. kulemera zina akhoza adzaikidwa pa nsana chapamwamba. kukankhira pa kulemera kwa zovuta mwina muli ndi mtundu olimbitsa thupi omwe ikutha pa dzanja limodzi. Only ayenera kumvetsetsa kuti chisanadze kufunika mosamala kutambasula dzanja la. Izi ndi zofunika kuti kuvulaza ndi Mitsemphayi.

Kuwonjezera Kankhani akuluakulu, kuti asunge mawonekedwe abwino, m'pofunika kuchita Zochita m'mawa ndi kuthamanga. Zikatero, mukadakhala kwambiri anaganiza kuchita nokha, ndi bwino kuyamba kupita kumalo ochitira masewera a.

mipiringidzo Popularity

Chotero likule monga mipiringidzo yomweyi, anasamukira ku ojambula la masewera othamanga. Komabe, iwo anataya cholinga chawo choyamba, kukhala mphunzitsi kwa yabwino Kankhani akuluakulu. Pafupifupi wothamanga amachita kuchita izi. Ndipo tanthauzo lake ndi pafupi zofanana monga akonzedwa zofunika zokambirana kwa thupi (deadlift, benchi atolankhani ndi anyonyomala). Ntchito zosiyanasiyana mavuto, akhoza kusandulika posambira mu kuchita ogwira chomwe chingathandize kukulitsa ndi kumapangitsanso ambiri minofu torso. Lililonse kuonera ojambula azikhala mu dongosolo wanu maphunziro kulowa posambira. Ndipo izi ziyenera kuchitika m'njira ziwiri: chifuwa ndi triceps.

N'chifukwa chiyani muyenera kulemera owonjezera?

kukankhira akuluakulu pa pulogalamu mipiringidzo ayenera kuganizira kusintha mphamvu kutsindika. Ndi masewera olimbitsa mungathe kutsegula minofu osiyana ndi kusintha malo thupi. Kuti ambiri a katundu analandira triceps, m'pofunika kuti thupi oongoka. Mwakucimbidza ayenera ananena za weighting lapansi. Kukachitika kuti pali lamba wapadera amene n'kuti zikondamoyo, ndiye muyenera kupanga nokha. Posambira anachita ndi thupi lakelo, abwino okha oyamba. Komanso iwo angagwiritsidwe ntchito ngati sitata kwa othamanga kwambiri odziwa. Pulogalamu akusunsa anali umalimbana kuwonjezeka minofu misa, muyenera kugwiritsa ntchito zitsulo. Apo ayi, katundu zonse zabwino adzataika.

Kodi kutali kuika manja ake?

Pa masewera othamanga mipiringidzo anakonza kufanana kwa wina ndi mzake. Mu gyms, chipolopolo izi imatengedwa yabwino kwambiri kukachitika kuti matabwa adzakhala mogwirizana mu madera osiyana. Chifukwa chiyani? nkhani zonse ndi kugwira lonse, pamodzi ndi zolemera zina kungachititse kuti choipa. Kupeza chotheratu womasuka kwambiri, m'pofunika ikani burashi pa m'lifupi phewa padera. Anandilola pang'ono kokha kuonjezera patali. Ngati inu mukuti walakwitsa, anthu matabwa kuti mogwirizana mu dzanja, ndi yabwino kutsegula minofu pectoral.

M'mene tingamangire pachifuwa?

Kodi kuchita mtundu uwu wa thupi kulemera anayamba kutulutsa pecs? M'pofunika kutenga kutsindika pa mipiringidzo m'goli, ndi torso pazipita patsogolo. Pamangofunika nkhani kuti forearm, ngakhale linapendekeka boma thupi akhale perpendicular pansi. Udindo wa miyendo alibe tanthauzo lapadera, koma ndi bwino kuti accustom okha chakuti iwo ayenera kupita kumunsi. Phewa lamba ayenera kopanikiza thupi si kumira.

Pang'onopang'ono ayamba kutsika. The elbows ayenera kukhala pa nthawi yomweyo kuti auyambe osiyana. Pa nthawi imene kukongola adzatenga malo likufanana ndi pansi, ndi khama wamphamvu atamva nyumba oposa. ganizira onse ziperekedwe kwa ntchito za minofu pachifuwa, osati triceps lapansi. Musaphwanye tiyeni elbows kuyandikira kwa thupi, ngakhale mu nthawi kukweza thupi. Apo ayi, chiwerengero chachikulu cha katundu adzapita triceps lapansi. malo Upper zikutanthauza kuti manja sayenera kukhala ndi moyo mokwanira anaweramuka. Kusuntha kwina ayenera kuyamba popanda chete kwa munthu.

Mwa kuchita zimenezi mtundu wa Kankhani akuluakulu kwa m'ndandanda wa minofu misa, iwo anazindikira kuti udindo wa chigongono amakhala kusiyana yaikulu mu mphamvu zochita. Musaiwale za pamalo otsetsereka a thupi. othamanga ambiri, kulera thupi, koma manja ndi thupi kwathunthu kuwongoka. Pankhaniyi katundu, kachiwiri, izo zimapita kwa triceps lapansi. Choncho, sizingakhoze kuchitidwa. Kodi muyenera mobwerezabwereza? 10-12 kubwereza ayenera idzachitika zolemera. chiwerengero cha njira sayenera kuposa anayi.

M'mene tingamangire triceps ntchito matabwa?

Pofuna kukankhira kwa kulemera anakhala pa mipiringidzo anali umalimbana chitukuko cha triceps ndi, m'pofunika kuti atenge malo pamwambapa. thupi iyenera kukonzedwa mu mzere wolunjika. No Kukweza mawu kumbuyo sayenera. Image thupi ndi miyendo ndi mzere wolunjika perpendicular kwa mzere pansi. Tayang'anani bwino kutumiza pasadakhale ngati simungathe kuyang'ana pansi. Ichi ndi chifukwa chakuti mutu sayenera linapendekeka.

Ndi kulamulira kayendedwe atsika. Elbows pambali sitingakhoze kutenga. Pa nthawi imene triceps kugwa pang'ono pansi pa mzere likufanana ndi pansi, muli ndi mphamvu kuchotsa thupi. Komabe, pasakhale jerks. Adatenga pamwamba malo, nthawi yomweyo anayamba kayendedwe kunsi.

Sitingathe kumasuka. Minofu pamene akuchita mtundu uwu wa masewera olimbitsa thupi ayenera mavuto. Elbows asungike pafupi zotheka kwa thupi. Kugwira ntchito ndi zolemera, m'pofunika kuchita waika 4 kubwereza 12 aliyense.

Kankhani akuluakulu ayenera kuchitidwa bwino ndipo nthawi

Poyamba kudzakhala kovuta kwambiri kugwira thupi mu chikhalidwe chofunika. Zilibe kanthu kuti zimene gulu la minofu kupita Zochita pa mipiringidzo m'goli. Chotero pitani ku Kankhani-moyenera kulamulira m'gulu lawo kuyambira chiyambi mpaka mapeto. Chifukwa cha kuchita masewera olimbitsa thupi patapita kanthawi mudzatha kuchita masewera olimbitsa thupi molondola. Ndipo nthawi imeneyi kudzakhala kotheka kuti aganizire za ntchito weighting zina.

Pomaliza

Malinga ku takambiranazi, ndi Kankhani akuluakulu pa minofu misa angakhale ndi zotsatira zabwino. Zomwe kukula kwa thupi lanu angakhale ndi mothandizidwa ndi matabwa. Komabe, monga woyamba ndipo ngati wachiwiri m'pofunika ntchito zolemera. Iwo nthawi zina zingawonjezere tingati ndi yothandiza kukwaniritsa zotsatira analakalaka yaifupi zotheka nthawi. Komabe, kokoka ayenera anapita moyenera, monga udindo ankaimba ndi makina a. Choncho muyenera ndikukhumba inu mwayi wanu kudziletsa kusintha ndi bwino kuwonjezeka minofu misa!