Lonse nsinga Chikoka mmwamba - kuchita zabwino nsana wanu

Njira iyi, ngati kukoka kugwira lonse ndi imodzi yabwino ku masewero olimbitsa thupi kuti ntchito minofu kumbuyo. Akatswiri a olimba ndi mankhwala masewera amanena kuti ngakhale kuti ankapha ntchito akatumba onse a torso ndi - ochokera mzigawo m'munsi wa atolankhani ndi mchiuno mpaka matabwa magombe a minofu trapezius ndi minofu ya m'khosi. Ngakhale kuphweka n'zopanda zolimbitsa thupi ili, muyenera kukhala zinthu zina ndi chidziwitso kuti bwino ntchito izo. Apo ayi, m'malo ubwino yaikulu mungathe atagundidwa ndi ngakhale imfayo kulandira kuvulala a dongosolo minofu ndi mafupa.

Mafunso okhudza mmene molondola kuchita lonse nsinga Chikoka akuluakulu, ena minofu tikuchita mu malo oyamba, ayenera yanthanda pa mtima wa aliyense wothamanga ikuphukira asanapite kuyamba kuchita. Amadziwika kuti pali yofanana angapo kuchita izi. Mu mmodzi wa iwo thupi la munthu chimatichititsa kuti pamwamba crossbar matalikidwe mfundo nakhudza khosi, ndi zina - ndi chibwano. Mabaibulo onse zokambirana za ntchito ya latissimus dorsi, ndipo ziwalo zonse za dera limeneli, lomwe ndi udindo chitukuko cha m'lifupi. Lonse nsinga Chikoka kwa chifuwa, kuwonjezera pamwamba anafuulira minofu dera, monga maphunziro pectoral m'deralo.

Njira ya Margolis Wheel akhale ngati mfundo pamwamba pa njira yodutsamo wa mkono ndi mu kufanana kwa minda mzake. Izo mu udindo uwu, iwo adzalandira yabwino thupi nkhawa, kuyambira matalikidwe wamkulu. Lonse nsinga kumangika ayenera kuchitika m'njira kuti pa kayendedwe ka tsamba imodzi omwazika m'mbali ndipo anapita kwa msana. Chigongono mafupa pa gulu akuyenera nthawi zonse kukhala mu malo kumbuyo ndi zosavomerezeka kupatulako iwo kwambiri mpaka kutsogolo. Manja pa bala ayenera nthawi zonse adzaikidwa kokha mu malo olungama, ndi kusankha - kutsekedwa.

Nthawi zambiri, cholinga cha ntchito yonseyi ndi kuwonjezera minofu misa. Choncho, mu njira ya kukhazikitsa m'pofunika kutsatira zofuna wamba ochepa. Choyamba, kukoka nsinga lonse bwino kuwonjezera minofu yokha pamene pansi pa katundu nthawi ndi chiwerengero cha kubwereza limafanana hypertrophy. The chizindikiro choyamba ayenera kukhala mu uthunthu wa masekondi ku 25 40, ndipo chachiwiri - kuyambira 8 mpaka 12.

chiwerengero kukukhala ntchito ndipo perekani pakati pa iwo ayenera kutsatira cholinga limodzi la maphunziro. Tikumbukenso kuti ambiri a anthu okhudzidwa ndi ya minofu misa mmbuyo, lonse nsinga Chikoka mmwamba Chili ndi zina zolimbitsa thupi palibe sakhala ogwira. Mwachitsanzo, mu maphunziro mundisonyeze ofukula ndi yopingasa chipika chilakolako kupisa ndodo kapena dumbbells mu lapendekeka. Mulimonsemo, kuchuluka kwa zolimbitsa thupi sayenera upambana malamulo anakhazikitsa, mwinamwake inu mosavuta chogwira thupi. Osavomerezeka chifukwa kulimbitsa thupi kuposa wina prodelyvat 10-12 ntchito akanema pa gulu minofu.