M'mene tingamangire minofu? Funso kazivutitsa othamanga ambiri.

Ambiri othamanga novice ndikufuna mwamsanga kumanga wina kuchuluka kwa minofu misa. Kunena zoona, ichi ndi chimodzi mwa zolinga ziwiri zikuluzikulu za maphunziro othamanga. The Cholinga chachiwiri ndi kupereka chithandizo kwa thupi ili. Masiku ano, pali njira zambiri zimene anafotokoza mwatsatanetsatane mmene kumanga minofu.

Kodi kuonjezera minofu misa, okwana

Mwachitsanzo, amawathandiza kumvetsa mmodzi wa iwo. Zingaoneke zachilendo, koma anthu ambiri m'munsi ndi mwai pa ena. The chinthu, kuti achitapo ndi kulemera, ndi kulemera ichi n'cholandirika makamaka oyamba kumene masewera olimbitsa thupi. Ngati zolimbitsa adzakhala olemera, thupi basi athe chitetezo mode ndi kuchira ayenera kukhala mofulumira. Kuti mwamphamvu maphunziro apamwamba mu kuphunzira njira uli mu theka la tsiku thupi. Khalani limasonyeza kuti m'njira imeneyi kumabweretsa zotsatira kwambiri mawu a unyinji wa akonzedwa, osati kuphunzitsa wina minofu.

Kumvetsa mmene kumanga minofu misa Malinga ndi njira iyi, ndi kuyesa izo mwa chizolowezi. kugawanika izi zikhoza kutheka m'masiku atatu okha mwa mkombero mlungu uliwonse. Pa tsiku loyamba zinayenda thupi chapamwamba, tsiku lachiwiri, motero, kuganizira pa mapazi awo, ndi lachitatu odzipereka okha kupuma ndi achire. Kenako zonse akubwerezedwa. Pokhapokha makamaka amasamukira magulu minofu, tsiku loyamba la deltoids kugwedezeka, kapena trapezoid, ndiye lalikulu minofu pectoral, kumbuyo minofu ndi minofu dzanja, kukongola ndi triceps.

Cholinga cha pulogalamu imeneyi masewero kulenga zotsatira za zodabwitsa kwa thupi, motero kukakamiza kuti mfundo zokhudza zonse kuchira. Tsopano m'pofunika disassemble lililonse zolimbitsa kuyankha mwatsatanetsatane kwa funso mmene kumanga minofu. Pa tsiku loyamba m'pofunika kuchita Kankhani akuluakulu kuti konzekera minofu, nthawi iliyonse njira masekondi osachepera 5. Worth kuchita pushups pansi mu waika 2 pafupifupi 6-10 nthawi. Ndiye kuchita ofukula Kankhani akuluakulu omwe anachita atayima pa manja ake mozondoka, waika 3 maulendo 6. Zimenezi zimalimbikitsa trapezius minofu. Atam'chiritsa Kankhani akuluakulu pakati pa zogwiriziza 3 akanema, akuchita 10-12 kubwereza. Ichi chizathandiza ntchito pazipita kunja minofu pachifuwa. Pa mfundo wotsikitsitsa mu nkhani iyi anachedwa masekondi 2 lililonse kubwerezabwereza. Pambuyo Kankhani anapereka zofunika kuti kusintha kukokera pa mowa akugwira kugwira lonse. M'pofunika kukhudza pachifuwa crossbar, ayenera waika 3, 8-10 reps lililonse. Ntchitoyi kukhala ndi wodziika minofu ya kumbuyo. Zitatha izi zachitika kumanga kumbuyo Kankhani-triceps, zomwe muyenera kudalira manja ake pa benchi, munthuyo ayenera kuyang'ana patsogolo, shopu udzakhala utatha, mikono ayenera ndichotse pa elbows kotero momwe olowa phewa, waika 3 6-8 kubwereza. Nditamaliza ngati Kankhani akuluakulu, muyenera kupita kumowako ndi andipeze n'zosiyana nsinga, 3 kukwera kwa 8-10 kubwereza.

M'mene tingamangire minofu misa miyendo, uzani zolimbitsa thupi pa tsiku lachiwiri. Zikuyamba ndi kuthamangira konzekera kwa mphindi 15, ndiye anachita anyonyomala ndi kulemera muli omasuka kuti adzabweretse 6-8 nthawi 10-12 lililonse. Ndiye, finalizing minofu ntchafu ndi anagwada pansi, wogona mimba yake, waika 3 8-10 kubwereza. Itha dongosolo la maphunziro a minofu mwana wa ng'ombe amene muyenera bwino kukwera pa zala zanu ndi kugwera mmbuyo, ndi akanema 3, 10-12 kubwereza mu zonse.

Kodi mwamsanga kumanga minofu

Nthawi zambiri anafunsa funso ili. Kuti athetse vutoli ndipo amapereka njira zambiri, koma musakhale kotero zilizonse, chifukwa minofu musati kukula ngati bowa pambuyo mvula. Minofu akonzedwa - njira wopita, ndi kuti yagwiridwira malinga ndi dongosolo, muyenera kutsatira ndandanda ntchito, zosangalatsa, makamaka zakudya. Mofulumira oyimba minofu buku anafunika kuganizira kwambiri pa kuphunzitsa minofu lalikulu. Izi zikutanthauza kuti akhale akuluakulu mu 4 njira, ndi 8-10 kubwereza lililonse, benchi udindo sachedwa mu foni 3, 6-8 kubwereza pa chilichonse deadlift kwa maulendo 4 iliyonse 8 reps ayenera oyenera ndandanda wa makalasi anu . Ndi kukhazikitsa m'chiuno, chifuwa ndi minofu kumbuyo. minofu Large amakula msanga ndipo motero kukokera wa gulu minofu monga, Mwachitsanzo, kukongola ndi triceps manja.

M'mene tingamangire minofu misa buku

Kuphunzira m'mene tingamangire minofu, muyenera kutsogoleredwa ndi malamulo otsatirawa: agwire maphunziro ndi munthu pazipita yekha kulemera, kusankha Zochita anthu ndi supersets, yomwe ndi ntchito gulu minofu, kuphunzitsa ndi katundu, kusamukira ku chakudya chapadera amalimbikitsa kukula kwa minofu misa Kumasulanso zokwanira kuchepetsa kwathunthu kwa nthawi.