Tambasulani chipika m'munsi: mbali ya ntchito, zokambirana komanso malangizo a akatswiri

Link m'munsi chipika amatanthauza Zochita zikuluzikulu. Ndipo si amene amachita makamaka amuna amene ndimalota kumbuyo chachikulu - Margolis Wheel ndi oyenera onse theka wamwamuna wa masewero olimbitsa thupi, ndi wamkazi. Pa nthawi anaphedwa sichichitika lalikulu mphamvu minofu misa buku. Ndi zambiri olimbikitsa ntchito pa kumanga minofu. Chotero kodi ndi kukopa kwa chipika m'munsi, makamaka kukhazikitsa ndi mmene thupi - adzapeza m'nkhani ino.

Amene minofu ntchito?

Cholinga chachikulu cha ntchito yonseyi - kuonjezera ndi mphamvu za mmbuyo, kupanga V woboola mtundu wa torso ndi yotakata mapewa ndi yopapatiza m'chiuno yonyenga. Pulogalamu yowongolera ntchito:

1. Onse minofu antagonist za mmbuyo.
2. msana extensors.
3. Pansi ndi pakati trapezoid ndi.
4. Latissimus dorsi.
5. Yaikuluikulu ozungulira minofu.
6. Triceps ndi kukongola.
7. Mkono.
8. Rhomboid minofu.
9. Kumbuyo delts.
10. Stabilizers - gluteus Maximus ndi kuwatsogolera.

Ubwino zolimbitsa

Ndi njira yoyenera kuphedwa anatsindika ubwino zoonekeratu zolimbitsa thupi:

• Kulimbikitsa chimango akulu kumbuyo.
• Kujambula kaimidwe lolondola ndi kumbuyo molunjika.
• Development wa zokongola zooneka mmbuyo mu mawonekedwe a kalata V.
• A wosuta-wochezeka zida.
• Security poyerekeza ndi ufulu zolemera Zochita.
• embodiments angapo phunziro Mkhalidwe minofu.

njira ntchito

zolimbitsa aliyense amayamba ndi poyambira zolondola. Kuyambira ilo ndi kuyamba.

Kukonzekera: Place kulemera chofunika pa pulogalamu yoyeseza ndi, yakusankha V woboola pakati khasu. Kukhala pa benchi moyang'ana pulogalamu yoyeseza lapansi. Kumvetsa chogwirira - kanjedza akukumana mzake. Zida anatambasula, kumbuyo molunjika. Izi ndiye poyambira malo.

Gawo 1: Pamene udindo atathana ayenera kubwerera pa kutulutsa ndi, kupinda manja, kukoka chogwirira cha pulogalamu yoyeseza kuti lamba mpaka limachitira. Manja kusunga pafupi zotheka kwa thupi, gululi chimachitika pamodzi miyendo. Kodi anapitiriza mu udindo uwu masekondi 1-2.

Gawo 2: Ndi mphepo kubwerera manja kuyambira malo.

Gawo 3: Chitani chiwerengero ofunikira kubwereza.

othamanga zolakwa

Chitani kukungooneka mophweka kwenikweni, othamanga amalakwitsa zinthu mobwerezabwereza pamene akuthamanga, amene kwambiri kuchepetsa mphamvu ya maphunziro. Chitani "m'munsi cholinga chipika kuti lamba" zimayambitsa zolakwika ngati:

1. Anaweramuka m'chiuno. Sitiyenera molunjika mzere - mafupa a chiuno ndi nditadzipatula ndi chifuwa arched patsogolo.
2. Direct kapena mwamphamvu wopindidwa miyendo. Nkofunika atakhala mapazi - iwo ali pang'ono anawerama ndi mapazi anu woyenera snugly maziko a. Ngati miyendo amveka, ndi chokhethemulira adzakhala kutali wothamanga, ndipo zidzakhala zovuta kusunga m'munsi nsana wanu arched. M'malo mwake, pamene zambiri ndalezo wopindidwa ali pafupi kwambiri, kuchita masewera olimbitsa thupi adzakhala sizithandiza.
3. Kutsindika pa kukongola kwa. othamanga ambiri kuchita masewera olimbitsa thupi, kulemera kukoka kuti manja ake chifukwa maganizo. Nkofunika kuti akakole nthawi pamene cholinga cha chipika m'munsi zikuchitika ndi mavuto a minofu kumbuyo, ndi vutolo.
4. Kuyenda torso - mmbuyo ndi mtsogolo. Anakana torso angakhoze kokha othamanga odziwa ntchito poonera pamene ntchito zolemera lolemera. Chitani zizichitidwa ndi nsana wanu molunjika, koma m'chiuno omasuka - kotero minofu kutambasula bwino ndipo mofulumira kukula.

Ndi bwino kuti kuchita masewera olimbitsa thupi pambuyo deadlift monga zovuta adzalenga katundu kwambiri pa msana. Zimenezi zingachititse kuti choipa.

ovuta kuphedwa

Pa ntchito yonseyi, kutenga nkhani subtleties onse analimbikitsa ndi bodybuilders odziwa, ndinu kungakupatseni kupeza zotsatira zabwino. Ife kugawanitsa imeneyi zolimbitsa mu 2 - ndi kukokera kulemera kumbuyo.

Ndodo ku malo oyambirira. Link m'munsi chipika ayenera ikuchitika osati ndi minofu dzanja ndi balati - amenewa zimatheka mwa kupatutsa chigongono amalimata mmbuyo ndi masamba psinjika. Pa endpoint, muyenera kukhala masamba wanu phewa limodzi, kutambasula minofu zonse za mmbuyo ndi kukonza malo ichi masekondi 1-2. Miyendo sangamvetse limbitsani - ayenera kukhala pang'ono anawerama ndi kasupe pamene kukoka unit. Elbows pa ndodo ayenera kukhala pafupi ndi zotheka kwa thupi.

Bwererani kulemera. Gawo lachiwiri la womberani ikuchitika bwino. Inu simungakhoze kuponya ndodo zikuchepa. othamanga odziwa kale kuchita zinthu zolemera katundu akhoza kusiya mlandu pang'ono kumbuyo. Thandizo yimitsidwa kulemera kwambiri akhoza kukhala ndi zomangira - kukulunga nsinga zawo amangomvera.

Nkofunika kukwaniritsa zilakolako ndi inshuwalansi. Chitani pa masewero olimbitsa thupi ndi osungira nyama, koma tisowekera wothandizira woyenera - osati kutsimikiza pa mamba lalikulu. Adzaona gawo la njira yoyenera.

Chakale yopingasa adaponya

bodybuilders odziwa amati ndodo chakale ndi zothandiza kwambiri. Pamene anaphedwa ndi zofunika kusunga Malamulo awa:

• projectile nsinga - ambiri kanjedza akukumana mzake.
• Mapazi zina pa maimidwe phazi lonse, osati chala kapena chidendene. Mapazi ayenera ananena momveka bwino patsogolo pa nsanja.
• Elbows ndi maondo pang'ono ndichotse, kumbuyo molunjika, m'chiuno anaŵerama. Kuti katundu zinachitika minofu balati, masamba phewa nao pamodzi.
• Mu gawo loyamba la ntchito ya projectile ndi kukopa manja ndi masamba kusakaniza pamodzi. Manja ntchito kokha pa mfundo mapeto pamene kuli kofunikira kubweretsa mapeto a tsamba ndi kukokera kulemera kwa pamimba.

Mu gawo lachiwiri zochita za torso pang'ono kudyetsedwa kutsogolo, kumbuyo amakhalabe molunjika, mapewa abwere kutsogolo.

About kupuma njira malingaliro akatswiri 'anagawanika - ena amakhulupirira kuti mpweya m'pofunika pa mphamvu, ndi kutulutsa - kubwerera kwa kulemera. Ena amakhulupirira zosiyana. Analimbikitsa kuyesa njira ndi kusankha amene akufuna inu.

Kusiyana Zochita

Kuwonjezera mawonekedwe chakale zolimbitsa thupi kumeneko ndi yofanana ake:

• anatambasula dzanja limodzi;
• samatha ndi chingwe chogwirira;
• lonse nsinga Chikoka molunjika;
• Ndodo lonse n'zosiyana nsinga.

Mtundu ambiri ndi ndodo m'munsi chipika lonse nsinga. Iwo anachita ntchito kugwira lonse. Pamene adaponya wa chipika m'munsi lonse nsinga katundu ndi anaikira pa kumtunda kwa trapezoid ndi minofu rhomboid, ndi kumbuyo kwa ankadziwana ndi. Ngati yopapatiza-nsinga kuthamanga pa kukongola ndi accented ndi kuwonjezeka matalikidwe, ndiye lonse nsinga kukongola katundu si choncho kwambiri, koma matalikidwe zochita yafupika. A zosiyanasiyana zokambirana ndi njira zosiyana akugwira chogwirira adzalola qualitatively ntchito akatumba onse a kumbuyo.

Wothamanga amasankha zinthu zoyenera kuti iye nsinga. Chinthu chachikulu - kumva, pa mfundo zambiri mwamphamvu yomangika minofu ya kumbuyo, n'kudziphatika kwa iwo. Kuphunzitsidwa n'kofunika kusankha dongosolo, makalasi amayenda zotsatira. Mwachitsanzo, pa chitukuko minofu kumbuyo mu mndandanda m'gulu Ndodo chapamwamba ndipo m'munsi midadada pansi. Njira zokambirana awiriwa si makamaka osiyana, koma kukwaniritsidwa zawo zonse kudzathandiza kuti nsana wanu amphamvu ndi wokongola.

Kodi kunenepa?

Aliyense wothamanga yekha amasankha kulemera kwa mudzayenerere. Koma kuti chitukuko wakhala katundu ayenera nthawi zonse kuwonjezera. Pofuna kupewa kuvulala msana muyenera kuchita pang'onopang'ono. Yothetsera mulingo woyenera adzakhala ndigwire pulogalamu yoyeseza increments wa makilogalamu 1.5-2. Katundu kuti azigwira, kulemera ayenera kukhala ngati kuti wothamanga ankatha kuchita 6-8 reps kwa waika 4-5.

Kumbukirani kuti kusintha kulikonse pa ntchito za cholinga cha unit m'munsi - Zochita kudzipatula ndi zolemera katundu kulowerera Sikuti. Panopa chinthu chachikulu - ntchito yabwino njira. Kumapangitsanso katundu angakhale Mwachitsanzo, kuchepetsa nthawi zina pakati pa waika.