Njira kwambiri kuti mukhale ndi thanzi lanu - izo tilts ndi barbell pa mapewa anu

Chaka chilichonse kukula chiwerengero cha matenda kugwirizana ndi kaimidwe kupinda. Akatswiri amanena kuti ndi chifukwa computerization wa moyo umene mofulumira ikupita patsogolo, ngakhale m'mayiko underdeveloped.

Kupweteka msana - ndi limathetseratu vuto lina lililonse kwa munthu wamakono

Aliyense amene amagwirizana ndi ntchito kompyuta, posapita nthawi anakumana ndi ululu kumbuyo, msana ndi msana khomo lachiberekero. N'zovuta kwambiri kukhala malo amodzi kwa maola 8 ndipo zonse pamene kusunga molunjika anu kumbuyo. Komanso, osati kulemekezedwa ndi kaimidwe zolondola. Zonsezi zimathandiza kuti kufooka kwa msana, chimene chimangokhala chiopsezo kukumana posachedwapa ndi mavuto aakulu kumbuyo.

Kuti mukhale ndi thanzi lanu, ayenera kungokhala thupi kutsegula thupi. Apo ayi, dongosolo akulu imafoola ndi nthawi, zomwe zimabweretsa zopweteka zambiri mmbuyo. Mmodzi wa kokoka kwambiri kuti angathe kuchitidwa onse achinyamata ndi okalamba, ndi otsetsereka ndi barbell pa mapewa anu.

Ambiri izo adalipo kuchita atsikana, chifukwa katundu ndi ochepa, ndipo zikhoza kusintha popanda kutukula zikondamoyo lolemera makilogalamu 25. Amuna kukonda ntchito mphamvu zambiri monga deadlift lapansi.

Kuchita otsetsereka amenewa, muyenera thanzi labwino, bala ndi kufunitsitsa kulimbikitsa thanzi lawo. Kumene, kunyumba kungakhale kovuta kuchita, monga kufunikira kwa yoyenera chodetsa ndi okwanira kuchuluka kwa danga ufulu pa mipando. Nthawi zambiri m'mbuyo chifukwa chosowa nthawi. The kunyumba zovuta kubweretsa ndekha "thukuta" ndipo umafuna ndi barbell pa mapewa anu.

Kodi malo ndi potsegula?

Pamene kuchita masewera olimbitsa thupi ili, zosungidwazo zimagwiritsidwa ntchito magulu atatu aakulu minofu:

• thako;
• erectors;
• hamstrings.

Kotero, momwe molondola kuchita otsetsereka ndi barbell pa mapewa anu?

njira ntchito

Safety ndi mbali yofunika zolimbitsa thupi iliyonse. Pofuna extricate wotuluka zoipa, m'pofunika kusunga kukhazikitsa olondola a njira ya. Katundu kwambiri ndi kumbuyo - ichi ndi chimodzi mwa ntchito zoopsa kwambiri ojambula ndi ena mphamvu masewera.

Monga tanena kale, otsetsereka ndi barbell pa mapewa anu - izo amachita zimene mungachite monga ana (ngati olimba ana opepuka kapena ndodo), ndi akulu kwambiri. Komanso, chifukwa cha zipangizo yosavuta ndi milingo otsika katundu zikhoza kulangiza anthu okalamba.

Choncho, kutenga khosi. Imatha kulemera si chifukwa inu kuda nkhawa ndi mantha. Kuchitsatira, muyenera kukhala ndi chidaliro mu nzeru zawo. Childs, m'zipinda, pali poyimitsa wapadera kuti adzakhala singasiyanitsidwe chifukwa makhalidwe abwino womberani. Chisoni choyamba tiyenera kukhazikitsa iwo pa mapewa awo.

Umafuna ndi barbell pa mapewa anu, poyamba kuchotsa mowa kuchokera moyikamo ndi kuziyika izo pa msana khomo lachiberekero kuti yankholo mu dera la trapezius minofu ndi omasuka kukhudza mapewa. mukhoza chopukutira pansi khosi kupewa kupweteka.

miyendo sayenera kwathunthu anaweramuka ndi masokosi akhoza pang'ono kukuza kunja. Pang'onopang'ono kuchepetsa thupi lanu, Poyang'ana pamene mafupa a chiuno ku kukhalabe ndi kaimidwe zolondola. Kuchita otsetsereka ndi barbell pa mapewa anu, musaiwale za njira yolondola kuphedwa: ngati inu kuwatchinjiriza kumbuyo, izo kungakhale kovuta anavulala msana, zomwe zingakhale zopweteka kwambiri.

Mukakwaniritsa mfundo pachimake, ndi nsana wanu ali pamalo likufanana ndi pansi - kuyamba pang'onopang'ono kulera izo udindo poyambira.

Kodi kupuma wapangidwa okonda ndi barbell pa mapewa anu?

Pamene tilting patsogolo n'kofunika kupuma mpweya pang'onopang'ono, ndipo pamene flattening kapena kukoka mpweya kapena kupuma kuchokera pa kutukula. Kumbukirani kuti cholakwika dongosolo mpweya ndi exhalations pa masewera olimbitsa thupi mu masewero olimbitsa thupi, akhoza kusokoneza mtima, amene amakumana naye katundu zimabwezera kwenikweni.

Sport azibweretsa matenda osati kusankha iye. Kotero kuti iwo zokhudzana ndi tcheru ku nsonga mphunzitsi wanu ali wokonzeka kuthandiza ndi lozani zolakwika.

Osati chikhulupiriro mu miyendo yanu? Kodi atakhala!

Otsetsereka ndi barbell pa mapewa anu akhala zosiyanasiyana powerenga Baibulo, amene anachita kuimirira. Izi ndi otchuka kwambiri masewera olimbitsa thupi mmbuyo, pambuyo hyperextension pakati pa anthu amene ali ndi mavuto olowa kapena minofu mwendo. Kuwachotsa pa katundu zokwanira kukhala pa benchi ndi sitampu ndi kuchita atatsamira patsogolo mu udindo uwu.

Iye anaphunzira kuyang'aniridwa ndi mphunzitsi wodziwa bwino

Mulimonsemo, musanayambe kuchita masewera olimbitsa thupi, chonde kukaonana ndi mlangizi akatswiri ndi musazengereze kukambirana za mavuto awo ndi misana yawo ngati, monga izi kudzadalira zotsatira za maphunziro. Ndipotu, ngati muli ndi vuto Mwachitsanzo, muli ndinazembera litayamba mu nsana, ndiye anawerama pang'ono kuchita ndi barbell pa mapewa anu Ndikofunikira motsogozedwa okhwima katswiri, ngati inu saloledwa kuchita.

Ngati mukuchita popanda mphunzitsi, ndiye mosamala pa galasi, kutsata lonse kuyenda njira imene kudzalimbikitsa thupi lanu pa thupi. Ndipotu, ngati inu kuchita otsetsereka ndi barbell pa mapewa anu, zida ayenera kukhala pafupi ndi ungwiro. N'zachidziwikire ena akhoza kuchita zoipa koposa zabwino.