Tourniquet maphunziro. Expander-chingwe chabwazi

Mphira gulu expander - ndi pulogalamu yoyeseza kakang'ono cholinga kulimbikitsa minofu ndi akhoza m'malo ena ambiri, monga barbells, dumbbells, kujomba chingwe, hoop. Pamene muzichita ntchito pulogalamu yoyeseza iyi idzakhala kutsegula kwambiri ndi zimenezo, minofu adzakhala wamphamvu ndipo amakula msanga.

Gwiritsani ntchito Kulumikizana zofunika kuchita mwamphamvu otsika, imene pulogalamu yoyeseza adzakhala achepetsa m'magazi. Amene anatulukira njira ya thupi, kuonetsetsa kuti pambuyo minofu misa zawo, wamphamvu ndi mphamvu udzakhala wautali.

Kodi ntchito ya mphira gulu?

Chifukwa yaing'ono kukula mphira gulu maphunziro angathe kumwedwa pamodzi nawe kulikonse kumene upiteko, kaya ndi tchuthi kunja kwa mzinda, tchuthi kapena kusiya dziko, ndipo wokondwa kuchita maphunziro. Mfundo kunyumba si yofanana pali malo simulators chachikulu, chotero Kulumikizana adzakhala chinthu chofunika amene akafuna kupulumutsa danga akhalebe thupi lako mu mawonekedwe.

pulogalamu yoyeseza The limakupatsani ntchito minofu amene ali ovuta ntchito kunyumba popanda simulators zina. Komanso, pali mwawo amayesetsa osiyana, kotero inu mukhoza zosiyanasiyana katundu pa magulu osiyana minofu.

Mu Japan, asayansi imachitika kuyesera ndipo anapeza kuti anthu amene amachita Zochita ndi gulu mphira momaliziratu, minofu misa kukula kugunda chinawonjezeka ndi 290%.

Akukhulupirira kuti ntchito ya oyang'anira pa masewera olimbitsa thupi amachititsa minofu mu mkhalidwe mantha, komanso amalola amene ngakhale pa otsika kukula katundu minofu ndi adamulowetsa. maphunziro amenewa amapanga kwambiri magazi, ndipo potero kuwonjezeka kukula minofu.

kuyesera poyerekeza

Pofuna kudziwa momwe kuimika adzakhala zimakhudzira pa thupi la munthu, zimenezo kunachitidwa. Iye anali amuna osankhidwa, anagwira ntchito yomweyo, koma ena a iwo - ndi pulogalamu yoyeseza, ndipo gawo - popanda izo. Pa zimenezo, izo wasonyeza kuti anthu amene amamukhulupirira ndi tourniquet ndi milingo kukula timadzi kuchuluka, koma khama kutero anayika zochepa. Yachokera pa kafukufuku experimental, tinganene kuti Kulumikizana kwa womberani kumawonjezera mogwira awo.

Ngati ntchito tourniquet kuchepetsa magazi, koma osachita Zochita zonse, kukula timadzi adzatsala pa mlingo chomwecho.

Kodi kusankha oyang'anira?

Expander ndi tepi labala, zimenezi kutalika osiyana ndi m'lifupi osiyana. Kuchokera pulogalamu yoyeseza kutalika kudzadalira katundu mudzaona pamene thupi. Wamfupi tepi, wamkulu katundu. Koma m'lifupi, kwa minofu maphunziro ndi bwino kusankha yopapatiza chingwe chabwazi, ndipo atolankhani kuti mpope - lonse.

oyang'anira malekezero komanso ndife osiyana: mu pulogalamu yoyeseza lingathe mabowo kwa manja kapena kungoti kudula malekezero. Muyenera kusankha njira kuti mukhale omasuka kugwira. Expander kwa manja ntchito doubly zothandiza, monga osati kuthandiza kulimbikitsa minofu yathu, koma kuwonjezera mphamvu ya nsinga za.

Pali mphira magulu a mitundu yosiyanasiyana, ndipo si malonda chiwembu. Mtundu riboni zikusonyeza kuuma pulogalamu yoyeseza lapansi.

Kumene, posankha oyang'anira, ndi kugula chilichonse, pali funso la mtengo. Kodi zimenezo ndi mphira gulu? Mtengo wa pulogalamu yoyeseza izi ranges ku rubles 100 1000.

Features maphunziro ndi plait ndi

Munthu ntchito zimatenga nthawi yaitali, iye ntchito, mwachitsanzo, mu dera la malonda ndipo si superfluous ufulu mphindi, ndiye kovuta kuti nthawi maulendo zonse masewero olimbitsa lapansi. Pakuti Zikatero, Kulumikizana adzakhala njira yabwino. Zokwanira kubweza pang'ono ndithu nthawi kulimbitsa thupi kuchokera kunyumba.

Ntchito pa Kulumikizana ndi lophweka, palibe malangizo achindunji Zochita kapena zili pulogalamu yoyeseza lapansi. Tourniquet kusonyeza otetezedwa pa ntchito ndi minofu pamene inu ntchito nthawi zonse anatambasula. Komanso, palibe kuopseza kuvulazidwa kapena sprain. Kugwiritsa expander, inu zidzaphatikizapo pafupifupi onse minofu.

Zochita ndi magulu mphira

Ndipotu thupi ndi kulemera mphunzitsi, mungathe ngakhale ndi zawo. Afotokozerane nthawi, inu athe kusankha Zochita kuti ntchito chimodzimodzi pa magulu amene minofu imene mukufuna. Ngati simukufuna kuyetsa, basi pansipa pofotokoza Zochita bwino kwambiri ndi ntchito tourniquet a.

Musanayambe kuphunzira, ndi bwino kubvala zolimba-koyenera mawonekedwe kwa oyang'anira sanakalimire kuti zinthu maseŵerowo. Komanso, ngati muli ndi tsitsi lalitali, iwo ayenera kusonkhanitsa.

Zochita za triceps ndi kukongola

1. Thupi triceps: Tengani mphira gulu expander, kuyima pa mbali ina ya chidendene, mapeto ena kutenga dzanja ndi kulowa pa mutu wake. Kukoka dzanja mmwamba, limbitsani ndi kukoka oyang'anira.
2. Thupi kukongola №1: Imani ndi mapazi pa malo pulogalamu yoyeseza wa malekezero, kutenga mu dzanja, unakhota ndi unbend elbows wake.
3. Thupi kukongola №2: ataima sitepe pa kumalekezero a pa tepi, ndi Sankhapo wachiwiri mkono. Amayikanikiza dzanja lake kuti thupi ndi kumasulidwa.

Thupi minofu pectoral

1. Kukulunga mphira gulu mozungulira thupi ndi kutenga malo sachedwa, moti manja ake unkagunda malekezero a oyang'anira pansi. Mmalo awa, kutsatira akuluakulu.
2. Osewera kwa expander kumbuyo. Tourniquet pochita wake manja. Mu kuimirira, manja pa mlingo phewa. Kumachepetsa ndipo akutambasula manja ake.
3. Bodza pansi, pamene oyang'anira pakati kukankha mmbuyo pulogalamu yoyeseza umatha Nyamula ndi kutsanzira pushups.

Zochita kwa mmbuyo ndi m'mimba

Zochita izi kuimika mphamvu kukana kuti zingabweretse minofu mmbuyo ndi atolankhani.

Ntchito yoyamba anachita mu masiteji atatu. Pakukhala afika mapazi anu pakati pa oyang'anira, koma manja akugwira malekezero. Thunthu ayenera kukhala yosalala. Komanso, mu masiteji atatu Kuchita lililonse zolimbitsa thupi lokha:

• popanda kupinda thunthu, kutambasula dzanja mwachindunji mu dzanja, ndiye pang'onopang'ono tiyeni tipite kwa iwo;
• kwezani manja molunjika patsogolo panu ndipo pang'onopang'ono kusiya kumbuyo;
• chimakakamiza manja ake mmbuyo pang'onopang'ono kubweretsa kudutsa matabwa a. zolimbitsa akuyamba kachiwiri ndiye.

Mu ntchito maphunziro wachiwiri Kulumikizana amagwiritsa ntchito minofu manja ndi chapamwamba torso. Kwezani manja athu pamaso pake, atagwira malekezero a oyang'anira, ndiye bwanji mphamvu, kufalikira manja ake mbali ndi pang'onopang'ono kuchepetsa pamalo wapachiyambi.

Kusonyeza chachitatu ndi dzina kachidindo "The otsetsereka a mtengo." Dzina osankhidwa ndi chifukwa limakhudza magulu minofu yemweyo, amene ntchito pa malo otsetsereka ndi positi. Zolimbitsa thupi, muyenera kukonza oyang'anira pafupi pansi kumbuyo waukulu n'kupuma chinthu. Ataima limodzi, akutsamira pa ndi kuponyera ufulu gawo la chingwe m'khosi mwake. Kenako, pang'onopang'ono agwirizane kugonjetsa kulimbikira kwa oyang'anira, ndipo pang'onopang'ono nditatsamira kumbuyo. Zolimbitsa ichi tiyenera kukhala osamala mokwanira, kuyambira katundu kumbuyo n'kofunika.

Kuchita masewera olimbitsa thupi chachinayi chofunika pa kumalekezero a oyang'anira kuti adzuke mwendo ndi achepetsa wachiwiri dzanja lamanja. Dzanja ayenera anakoka pambali, ndipo kenako kubereka torso wosakwiya kumanzere. Chitani m'pofunika bwino, kumverera minofu ntchito. Ndiye ife tiyenera kutenga Kulumikizana dzanja linalo ndipo kukonza mwendo wina. Motero, Kulumikizana ndi kumanzere, ndipo otsetsereka zidzakhala zitakonzedwa. Mu nkhani ya katundu osakwanira chishyalo apangidwe mu theka.

Zochita dera thako ndipo kumbuyo kwa ntchafu

1. Imani ndi phazi limodzi pa oyang'anira maphunziro, pulogalamu yoyeseza umatha kutenga mu dzanja ndi kumangitsa izo ngati kuli kotheka. Kutsatira sitepe kumbuyo mwendo ufulu ndi squat kangapo. Kuchita chilichonse thupi lililonse mwendo nthawi 10-15.
2. Tengani gulu mphira mu manja ake ndi kuyima pa miyendo inayi kuti oyang'anira malekezero mwamtundu pansi ndi manja ake. Inu anapanga kuzungulira ya tepi. Amaika mu izo mwendo umodzi ndi kukokera kunja, kuwongola bondo. Tsatirani upravzhnenie pa lililonse mwendo nayenso.
3. Pindani matayala kawiri ndipo mwina kusamalira interlock ndi mzake, kulumikiza kawiri pa kumalekezero a kuzungulira chifukwa kapena ulusi mu miyendo yake. Mu malo ataima kuima ndi mapazi anu, lunged, kubweretsa mwendo akufunitsitsa thupi. Kuchita chilichonse zolimbitsa motsatizana pa lililonse mwendo.
4. Pakuti Zochita zotsatirazi kutenga malo supine, weramitsani miyendo yanu pa mawondo. Malekezero a oyang'anira ndi kukankhira manja pansi kotero kuti expander wakhala pamwamba m'chiuno. Tsatirani auka mafupa a chiuno motsatizana ndi chingwe chabwazi.

Choncho, mphira gulu - ndi pulogalamu yoyeseza waukulu wosonyeza popanda kuchoka panyumba pathu. Iye ali wamng'ono kukula ndiponso yosavuta kugwiritsa ntchito, tepi sikutanthauza kuphunzitsidwa mwapadera ntchito, ndi zambiri danga yosungirako. Kuchita masewera olimbitsa thupi, umathandiza mmene ntchito pulogalamu yoyeseza izi. Makamaka mkulu Mwachangu limasonyeza gripper dzanja. Inu bwino maphunziro!