Supersets - Zochita thupi lonse. Mafuta moto kulimbitsa thupi kunyumba

Kodi superset? Mafuta moto thupi, umalimbana osati pa kuchepetsa kulemera muyeso, komanso kubweretsa minofu pachimake mu kamvekedwe akadakwanitsira, simungakhoze kuchita popanda Zochita izi wapadera chikhalidwe. Supersets imatsogoleredwa kaya ntchito minofu chimodzimodzi njira zingapo, kapena mogwirizana bwino angapo (zambiri inali ku mbali ina ya thupi ndipo kawirikawiri ntchito mogwirizana) minofu imodzi, kuchita masewera olimbitsa limodzi.

N'chifukwa chiyani iwo amakulolani mwamsanga kuchotsa zopatsa mphamvu owonjezera? Izi mafuta woyaka workouts kunyumba ali ofanana maola ambiri thukuta mu masewero olimbitsa thupi, monga mmene kuphatikiza kwambiri Iyamba kagayidwe ndi limakupatsani kuwotcha zopatsa mphamvu osati pa kayendedwe zotchulidwa, koma mkati mwa maola angapo pambuyo akamaliza supersets. Choncho, akazi ambiri yolemera makilogalamu 63,5 adzatha kuchotsa zopatsa mphamvu 306 patsiku, zotsatirazi womberani popanda kuchita khama zapadera. Zonse muyenera kuchita, - awiri dumbbells ndi 2 kapena 4 makilogalamu ndi mpando khola.

Kukweza dumbbells mu otsetsereka a

Kotero inu mukhoza kuyamba bwino kuchita supersets - Zochita thupi lonse, mafuta woyaka kulimbitsa thupi muyenera kumanga mfundo ya kubwerezabwereza m'thupi pamwamba m'munsi. Anakumana olimba aphunzitsi amavomereza woyamba kuyesa kukweza dumbbells mu otsetsereka, ndi kulola katundu kupereka yabwino kukongola minofu ndi 93 peresenti kumbuyo chapamwamba.

• Kudzongoka, kuima ndi mapazi anu phewa-m'lifupi padera ndi kudzawatenga ndi dumbbell.
• Bend patsogolo pa ngodya ufulu kumbuyo anali kufanana pansi ndi kutambasula manja anu pansi, makhwatha mkati.
• Atamva elbows molunjika ndi kumbuyo, kubweretsa dumbbells ku nthiti. Ndisunse manja anu.
• Bwerezani nthawi 10-12. Chitani chinthu chotsatira.

Polumostik ndi dumbbells

Ichi ndi gawo lachiwiri la zovuta, kumene anapereka supersets yabwino kwambiri - wokhulupirira thupi lonse. Mafuta moto zolimbitsa analimbikitsa ndi anthu oyenerera, ndiponso monga chinthu monga polumostik dumbbell amene kuphedwa umalimbana kuwonjezeka kamvekedwe ka minofu pachifuwa, mapewa matako ndi ntchafu.

• Kugwizana dumbbell wina aliyense dzanja, kunama pa nsana wanu ndi maondo anu akunga ndi mapazi kupumula pansi. Kwezani manja anu kutalika phewa kuwakwatula ku mbali, ndiye maondo elbows anu pa ngodya ufulu mkono wonse wakumanja anali perpendicular pansi. Zikhatho kuyembekezera.
• Kwezani m'chiuno ndi matako kuchokera pansi kotero kuti thupi kupanga mzere molunjika ku maondo kuti mapewa.
• Kusunga udindo uwu, limbitsani manja anu mmwamba ngati akuyesa kupeza dumbbells mpaka kudenga. Muzilankhula mapewa pansi.
• Bwerezani nthawi 10-12, kenako nkubwerera ku achite kukweza dumbbells mu otsetsereka a. Chitani supersets (Zochita thupi lonse). Mafuta moto kusonyeza chisamaliro ndi amafuna iterations angapo, kotero zotsatira akadakwanitsira chingapezeke waika pokhapokha zitatu kupanga onse a mchitidwe anati.

kukongola azipiringa mu atakhala malo

Iwo experimentally anatsimikizira kuti potelani ndi dumbbell mu malo wakhala ndi kogwira mtima kwambiri kuposa bwerezanonso pogwiritsa, koma kuimirira. Ngati mugwiritsa ntchito mpando wamba, mungathe kugwiritsa ntchito 90 peresenti ya kukongola kwa.

• Kugwizana wa dumbbell aliyense dzanja kukhala pa mpando akukumana kumbuyo, amene adzaikidwe elbows. Zikhatho ayenera mavuto.
• Maondo elbows wanu, kuwatsogolera mivi kwa mapewa. Limbitsani.
• Bwerezani nthawi 10-12, ndi kupitirira kwa "diamondi" wa Kankhani akuluakulu.

"Daimondi" Kankhani akuluakulu

Ngati mukufuna kutulutsa mpaka kukongola wanu, triceps ndi minofu pachifuwa, inu nkomwe gulu wamphamvu kuposa supersets - Zochita thupi lonse. Mafuta woyaka kulimbitsa thupi zodabwitsa monga zinthu monga "diamondi" Kankhani akuluakulu, zomwe zikugwirizananso ndi udindo si ndithu alipidwa dzanja malo. kusinthidwa uyu wa ntchito odziwika bwino zimathandiza kuti kuphunzitsa minofu chandamale ndi 25 peresenti waphindu ndi mofulumira.

• Choyamba kutsikira pansi mu malo a kusinthidwa Kankhani akuluakulu, mmene kanjedza zina ndi maondo kukokera zida kotero kuti thupi aumbike mwa mzere wolunjika pa phewa kwa maondo. Pite m'manja kuyandikana wina ndi mzake, anawasiya chabe pansi pa nthiti. Chala chachikulu ndi index chala cha dzanja lake lamanzere ayenera kukhudza zala lolingana kudzanja lake lamanja, kuti mawonekedwe a galasi kapena diamondi. Ngati muli ndi chidaliro okwanira mu nzeru zawo, n'zotheka kusokoneza womberani ataima pa manja ndi zala, ndipo pokhala motero udindo muyezo Kankhani akuluakulu.
• Maondo elbows wanu, kutsitsa pachifuwa pansi. Bwererani ku malo poyambira.
• Bwerezani nthawi 8-15, kenako nkubwerera ku ntchito m'mbuyomu. Kodi zinthu akufuna alternately kuti chifukwa anali waika atatu.

Kodi kukhala superset anu?

Ngati mukufuna ntchito minofu kapena kupereka katundu mbali zina za thupi, kusankha awiri aliwonse zokambirana amalikonda kukonza magulu minofu Njira iwo pa njira zitatu. Mafuta woyaka Zochita kwa thupi lonse sikuti kukhala wotsogola ndiponso sankadziwa; mungathe chabe ina pakati pa mitundu yosiyanasiyana ya crunches kapena kukhala akuluakulu, ngati cholinga chanu - ankalemekeza atolankhani kapena matako ndi ntchafu. N'zotheka kuti patapita milungu ingapo kuchita supersets, muona kusiyana chogwirika mu thupi lanu okoma.