Kuweta Zochita - maziko a maphunziro ena alionse

Maziko a masewera ali ndi Zochita zikuluzikulu. Ngati wothamanga ali si katswiri njira zikuluzikulu ndi zofunika, ndi chodziwikiratu kuti tikwaniritse zotsatira kwambiri. Imeneyi imagwira ntchito kwa kuwala ndi zamijaha lolemera.

Komanso, Zochita zikuluzikulu zomwe tinapangidwa kulimbitsa thupi lonse ambiri, bwerezanonso pogwiritsa ntchito ndi magulu minofu payekha. Mwachitsanzo, dzanja tingathe kukulitsa ntchito ambiri m'njira zosiyanasiyana, koma Zochita zoyambirira za kukongola, triceps ndi forearm kwa iwo ndi ofunika.

ndi tanthauzo la "Zochita zikuluzikulu" Kodi

zinthu zosiyanasiyana ndi matanthauzo osiyana zokambirana zofunika kumanga thupi. Izi zimadalira yozungulira zochitika, zokonda ndi kufunika kukhala magulu minofu zomwe zikutsalirazi. Koma Mulimonsemo, ofunika kwambiri ndi amene Zochita zokhudzana ndi chiwerengero pazipita minofu yaikulu ndi maziko a moyo wa chamoyo wonse.

magulu waukulu monga minofu ya chifuwa, mmbuyo ndi miyendo. Ndi iwo amene ambiri nawo moyo ndipo kudziwa chitukuko chachikulu thupi. Choncho, kokoka zofunika pakati Cholinga chake chitukuko.

Mitundu zokambirana zoyambirira

The Zochita zabwino chitukuko cha pachifuwa ndi benchi atolankhani. Amatiphunzitsa osati pachifuwa, komanso amakhudza kwambiri pa triceps minofu (triceps). Akuyendera ndi atolankhani la kulemera kwake kwambiri, novice ayenera kuphunzira momwe angachitire izo.

Kuchita izi, inu muyenera kuchita fingerboard kanthu ndi kukanikiza mpaka ndiye, mpaka amaphunzira yocheza projectile Kankhani kutali ndi inu awiri masekondi, ndi kutsitsa - masekondi atatu kapena anayi. Pakumala mungatani kusamukira pang'onopang'ono kunenepa.

Komanso pali Zochita zofunikira kumbuyo, zabwino zomwe akuti ndi lonse nsinga Chikoka-mutu. Kuwonjezera pa chitukuko cha kumtunda kwa minofu ya latissimus zolimbitsa mwachuluka otukuka kukongola dzanja minofu (kukongola) ndipo zotsatira sekondale pa mkono wa.

zolimbitsa china chofunika ndi deadlift. Childs, kulemera lalikulu umagwiritsidwa ntchito, kotero kuonetsetsa chitetezo cha mmbuyo ndi bwino kugwiritsa ntchito katundu zamijaha lamba. Mipiringidzo ayenera atathana mwamphamvu mu manja anu ndi kuwongoka. Ndiye iye akubwerera ku malo, ndi womberani akubwerezedwa kangapo. Deadlift amanga minofu kotenga za mmbuyo, komanso zimakhudza mkono wonse wakumanja ndi miyendo.

Anyonyomala iwenso uli m'gulu la kayendedwe zofunika. Iwo kukhala ndi minofu ya chiuno ndi kumbuyo, makamaka mmunsi. Anachita zimenezi zolimbitsa thupi ndi barbell pa mapewa anu. Chinthu chachikulu kukumbukira nthawi anyonyomala - kumbuyo muyenera kukhala msinkhu, ndi thupi pamene sitiyenera amatsamira patsogolo.

Izo ziyenera kuti chitukuko cha minofu m'mimba akhoza zimachitika ndi Zochita zofunika, monga iwo ali ndi udindo mtendere wonse wa thupi si zosakwana kapena miyendo. Minofu m'mimba (atolankhani) sitima kunama. M'menemo kumtunda kwa atolankhani chimalimbikitsidwa kutukula torso ndi m'munsi - chimakweza mwendo.

nthawi yochuluka bwanji kuchita Zochita zikuluzikulu

Kuweta Zochita kuchita nthawi zonse. Pamene mukuchita nyumba thupi, iwo adzakhala inu kudziwa. Onse magalimoto ena kukhala ofunika kwambiri monga lophunzira luso lenileni, koma popanda kukhazikitsa kudzakhala kovuta iyende bwino.

Achikhalire zofunika sakhala ndi Zochita kukhala kukongola otchuka pakati oyamba. Koma akatswiri bwino anayamba kukongola siliri tanthauzo la moyenera chitukuko cha wochita mpikisano. Osachita ndizosowa kukongola kwakukulu m'malo kubweretsa kumwetulira kuposa ulemu. Komanso, akatswiri ena amakhala ndi kulabadira olimba wa mkono wanu kapena m'munsi mwendo osati kukongola kwa.