Zochita zogwira mtima kwambiri ndi mabulosi kunyumba. Barbell: Kuchita masewera olimbitsa thupi kunyumba

Anthu omwe amaganiza kuti adzatha kupeza misala pokhapokha atathandizidwa ndi njira imodzi ndizolakwitsa. Ndipotu, njira yathanzi komanso yothandiza ikuphatikiza. Ngati mutasankha zakudya zopatsa thanzi, minofu yanu siidzakhala ndi masewera olimbitsa thupi, ndipo ngati mutangopanga zozizwitsa, thupi silingathe kutenga mphamvu kulikonse. Choncho, tinganene bwino kuti chakudyacho chidzagwira ntchito pokhapokha ndi zochitikazo, ndipo kuti phindu likhale lofunika kwambiri ndizochita zamphamvu. Ngati muli ndi bar pakhomo, ndiye kuti mutha kuchita masewera olimbitsa thupi komanso mwamsanga kulemera. Kuchita masewera olimbitsa thupi pakhomo kumathandiza kwambiri pokwaniritsa cholinga chanu. Choncho ndizothandiza kupanga machitidwe odziwika ndi othandiza ndi ma barbell.

Kuwonongeka ndi ndodo

Kuchita masewera kunyumba ndi njira yabwino kwambiri yophunzitsira mphamvu pamene mukukonzekera kulemera. Mwachidziwikire, simungathe kuchita zolimbitsa thupi ngati zimenezi, chifukwa zimakhudza magulu ena amtundu. Kachiwiri, ndalamazo ndi zofunika kwambiri: muyenera kupanga pulogalamu yochulukirapo, imene mudzakhala nayo. Komabe, ndi bar omwe ambiri ali ndi mavuto, chifukwa chipolopolochi si chopezeka kwambiri, pamene mtanda wamtunduwu kapena zopopera zapakhomo zimakhala zofala kwambiri. Choncho, chidwi chenicheni chidzagwiritsidwa ntchito pazochitika ndi polojekitiyi, ndipo yoyamba idzakhala yophedwa ndi mabulosi.

Ntchitoyi ikuphatikizapo kunyamula katundu wolemera pansi pa malo owongoka. Ndibwino kuti tigwiritse ntchito pakaliyi kuyambira 20 mpaka 40 kilograms, pamene mukubwereza maulendo 8 mpaka 12 mu njira zitatu kapena zinayi. Ntchitoyi yapangidwa kuti ikhale yothamangira kumbuyo, minofu yaikulu ya gluteus ndi quadriceps femoris minofu. Komabe, imakhalanso ndi zotsatira zoyipa pamtengowo, mitsempha ndi minofu yambiri, komanso pa hamstrings. Zochita izi ndi mabulosi kunyumba ndizofunikira, ndipo zimalimbikitsidwa kuyamba ndi izo, ndiyeno kusamukira ku mitundu ina.

Bungwe lachikale benchi

Pochita masewerawa ndi mabulosi kunyumba, mudzafunika benchi yapadera, yomwe mungathe kuchita. Ngati mulibe zipangizo zamaluso, ndiye kuti mungagwiritse ntchito zomwe muli nazo kunyumba, koma mulimonsemo ndizofunikira kuti muzichita nokha ngati simuli nokha m'chipinda. Ndibwino kuti inu muthandizidwe ndi munthu yemwe angakhoze kukweza mabulosi kuchokera kwa inu ngati kuli kofunikira, ngati simungathe kuchita nokha, komanso akukutsimikizirani kuti musaleke. Koma kusiya ntchitoyi sikoyenera, chifukwa ndizofunikira kwambiri kuti chitukuko cha pectoral chikhale chonchi. Kuwonjezera apo, zimayesetsa kulimbitsa triceps ndi kutsogolo deltoid minofu. Monga momwe zinalili poyamba, mungachite bwino kuzisiya mu njira zitatu kapena zinayi, aliyense ali ndi zisanu ndi zitatu mpaka khumi ndi ziwiri. Pokhapokha pokhapokha mumagwiritsa ntchito zolemera zochepa - kuyambira 25 mpaka 35 kilograms. Zochita zogwira mtima kwambiri ndi mabulosi kunyumba zidzakuthandizani kuti muzitha kulemera mwamsanga komanso mosaganizira popanda kuwonongeka.

Zomangirira: ndodo ndodo

Pankhani ya zochitikazi, muyenera kuyima kutsogolo kwa bar ndi kupindika. Pambuyo pake, gwirani bokosilo molunjika kapena mosasunthika, koma osati patali kwambiri, ndiye kulikwezera mmimba kapena pansi pa chifuwa. Ngati tilankhula za momwe zimakhalira pamphuno ndi kumbuyo, izi ndi mapeto a masewera olimbitsa thupi ndi bhala m'nyumba. Pulogalamu ya pulogalamu, komabe, sayenera kuphatikizapo machitidwe oterewa - muyenera kugawa maphunziro anu. Ndipo ngati choyamba chinapangidwira minofu ya kumbuyo ndi chifuwa, yachiwiri iyenera kuyang'aniridwa ndi gulu lina la minofu - idzafotokozedwa pambuyo pake. Chochitachi, ntchitoyi imakulolani kuti muzigwira ntchito bwino kwambiri kumbuyo, komanso kuti musokoneze minofu ya rhomboid komanso yozungulira , deltas ndi trapezoids. Popeza ntchitoyi ndi yophweka kusiyana ndi yomwe yapita kale, mungathe kuwonjezera kuchuluka kwa nthawi 10-15, kuchepetsa kulemera kwa 20-30 kilogalamu. Pambuyo pake, ndondomeko yophunzitsira panyumba pathupi ndi barolo imadutsa pamtundu wina wa minofu - mapiritsi ndi triceps.

Kuponyedwa kwa mikono ndi barolo pamalo oima

Pochita masewerawa, ndi bwino kuti muchepetse goliyo kufika pa 20, komanso bwino kufika pa kilogalamu 15. Mukakweza mmwamba, mumayenera kupukuta manja anu pamakona, kubweretsa chikhomo pachifuwa chanu. Pogwiritsa ntchito masewerowa, bicep imagwira bwino ntchito, ndipo imathandizanso minofu ya m'mapewa. Monga mukuonera, mphamvu zolimbitsa ndi masikono zingakuthandizeni kukhala ndi minofu yosiyanasiyana, choncho bar ndi yopindulitsa kwambiri. Ndicho, mukhoza kulemera mofulumira kwambiri. Koma ndipanso chiyani galimoto ikukupatsani? Zochita kunyumba kunyumba pachifuwa ndi kumbuyo zakhala zikuganiziridwa kale, tsopano muli ndi ntchito yogwira ntchito komanso zochita masewera olimbitsa thupi.

French bench press

Pogwiritsa ntchito timapepala timeneti - ndi nthawi yopitilira ku triceps - mu chitukuko chake nyuzipepala ya French bench idzakuthandizani. Poyang'ana pambali pa manja pang'ono, muyenera kutsika pamutu, ndikukweza. Sitikulimbikitsidwa kuti tigwiritse ntchito ntchitoyi kwa nthawi yaitali, kapena kuti tichite kwa nthawi yayitali, monga pamene mukugwiritsa ntchito pamakhala katundu wolemera pazitsulo, zomwe zingayambitse kuvulaza.

Masewera ndi mabulosi

Ndi nthawi yopitilira kumapeto kwa dongosolo la maphunziro, zomwe zimakhudza miyendo ndi mapewa. Kuchita masewera olimbitsa thupi koyamba kumakhala kosavuta. Chokhacho muyenera kuchita izi, kuponyera mabulosi pamapewa anu. Mtundu wa quadriceps wa ntchafu ndi gluteus maximus udzalandira mtolo waukulu kwambiri pa zochitikazo, ndipo ichi ndi cholinga chenicheni.

Bench barbell kuchokera m'mawere

Ntchitoyi ingakhoze kuchitidwa ndi kukhala, chifukwa katunduyo amangopita pamapewa. Mukakweza bhala, muyenera kupitiliza kukweza mutu wanu kuchokera pachifuwa, kuwuchepetsa. Choncho, mungathe kugwira ntchito kumtsinje wa kutsogolo, komanso pakati pa delta ndi triceps.

Kuphatikiza zochita zolimbitsa thupi

Kotero, muli ndi zokhudzana ndi zomwe mumapanga ndi mabulosi mungathe kupanga pakhomo kuti mukhale wolemera, pamene simungapweteke. Izo zanenedwa kale, koma ndizoyenera kubwereza: chinthu chachikulu apa ndiyeso. Simungathe kulemetsa pokhapokha mutagwedeza pamatabwa - mumayenera zochita zina zomwe zimagwiritsidwa ntchito pogwiritsa ntchito mankhwala osokoneza bongo, pa bar kapena popanda zolemba zonse, komanso kudya zakudya zoperewera. Pokhapokha mutha kukwaniritsa zotsatira. Dzipangire nokha pulogalamu yomwe idzafanana ndi msinkhu wanu - palibe nzeru pakuyesera kulemera kumene simukutha, kapena kupatula nthawi yochita zosavuta.