Ogwira phewa thupi, amene "zoopsa" minofu yanu!

Kawirikawiri amakhala ndi dzuwa yaitali ophunzira othamanga maphunziro yafupika - mabuku salinso kuwonjezera minofu mphamvu ndipo wasiya kukula. Nkhaniyi akumufunsira masewera zovuta kuti ndi ntchito zonse ndi zolondola kwenikweni "kuwomba" mapewa anu. Phunzitsani mapewa ayenera kutenga malo kaŵiri.

Gawo loyamba

M'pofunika payekha kukatenga kulemera barbells ndi dumbbells kuti njira chingakhale choti iwo nthawi 4. Ikuchitika maphunziro adzakhala umodzi masabata awiri.

1. Kuchita atolankhani bala kutsogolo kwa kulemera wosankhidwa. Sitepe yoyamba ndi kuchita zochangamutsa akonzedwa, chomwe reps 6-9 ndi kulemera otsika. Kamodzi minofu razogreyut akuyamba mapewa zofunika maphunziro - ayenera kuchita waika asanu, wopangidwa mwa kubwereza 3-4. Main -podobrat kulemera ndodo ndi kubwerezabwereza chatha anachita movutikira, mwinanso ndi pang'ono thandizo kwa mnzake.
2. Kuchita ataima barbell ndodo kuti kuchigama. Ndi zofunika kuchita izi zolimbitsa thupi pakati nsinga. phewa Phunzitsani angachite ntchito ngati kulemera kwa barbell adzakhala 90% ya pazipita, amene inu Finyani. Monga ntchito yapita zizichitidwa waika asanu, wopangidwa mwa reps 3-4. kubwerezabwereza Last ayenera kuchitidwa Movutikira. Ngati womberani imagwiridwa n'zosavuta, kuwonjezera kulemera kwa ndodo.
3. maphunziro Kodi popanda phewa Arnold samatha? Kwa anthu amene si bwino ntchito yonseyi, ife kufotokoza mmene timachitira molondola. Kuyamba ingapendame thupi, ndipo, kutola dumbbells, kuchita iwo nawonso adaponya kuti chifuwa. Mofanana ndi bwino Zochita pa mapewa, izo ziyenera ena mokoma: manja m'zigongono, kutukula dumbbells perpendicular kwa thupi patulani. Sayenera kuthamangira kutenga kulemera pazipita - mosavuta kuwononga wanu phewa olowa.

mwendo yachiwiri

Patapita milungu iwiri, ayenera kusintha maphunziro zovuta zawo. Zochita, adzakhala yemweyo, koma kachitidwe ntchito yawo kusintha kopambana. Tsopano muyenera kukatenga kulemera wina mosavuta. Monga mwa ntchito yapita, kubwereza otsiriza ayenera kuperekedwa kwambiri maganizo. Lililonse zokambirana tafotokozazi ayenera kuchitidwa nthawi 13-15.

Pakati pa akonzeratu yopuma masekondi 30-40. The imeneyi pakati pa Zochita - mphindi imodzi ndi theka. M'pofunika kuphunzitsa mapewa anu katatu pa mlungu. Onetsetsani kukonza yopuma pakati workouts gulu minofu, moti nthawi kuti achire. The masiku kuchira mungathe kuphunzitsa ziwalo zina, monga miyendo ndi ABS.

A chofunika mofulumira bulking lamba phewa ndi mkulu-kalori chakudya: pa Palestina ankalima ndi katsabola, ngakhale ndi chilakolako champhamvu minofu chachikulu sakanakhoza kulenga. Nyama, mazira, nsomba, mkaka - mankhwala amenewa kuyenera kuphatikizapo mu zakudya tsiku. Amene akufuna kumva kwambiri kukula minofu kulemera, kulabadira zina zosiyanasiyana, opangidwa mwachindunji othamanga. Ndi yoyenera yogwiritsa ntchito iwo, inu mukhoza iyende kwambiri.