Zogwiritsira zokambirana kuti anthu ochitira masewera a kuonda

Kuphunzitsa mu masewero olimbitsa amapereka inu chuma cha ubwino. Mwachitsanzo, iwo akhoza kuponyera kumbali kulemera muyeso, muchisiye m'madera vuto, kupanga minofu, kwezani thupi kamvekedwe.

Ambuye malo osiyanasiyana olimba apanga lonse maphunziro maofesi, kutsata m'madera vuto yeniyeni. Iwo amasiyana mlingo wa katundu: akonzedwa zokambirana kwa anthu pa masewero olimbitsa thupi, mukhoza kusankha zapamwamba ndi oyamba.

Choyamba muyenera kuganizira za vutoli, kuwonjezera, kuika mavuto weniweni kuthetsedwa kuti alandire okongola ndi ang'ono chithunzi. Kuti tichite zimenezi, muyenera kusankha olimba club ndi kukonda kwanu. mabungwe osiyana n'zotheka kuti apite mlandu phunziro loyamba kwaulere. Pali inu obmeryayut, kulemera, kudziwa za madera amene ayenera kugwira ntchito, komanso kutola ya kokoka masewero olimbitsa kwa anthu (pambuyo zaka 40 makamaka), kubweretsa thupi lanu mu mawonekedwe. mphunzitsi adzakhala n'chiyani nanu monga molondola kugawa katundu. Izi ndi zofunika chifukwa minofu yanu ntchito mphamvu, ndi zopatsa mphamvu zambiri anatentha yekha ndi kudya zakudya zopatsa nthanzi ndi njira.

Zogwiritsira kokoka pa masewero olimbitsa amuna novice amafuna kukonzekera nthawi. Poyamba, ntchito magulu onse minofu, ngakhale mavuto. Pamafunika nthawi kuti thupi wokonzedwera kwa katundu mkulu ndi pang'onopang'ono anazolowera izo.

Pati?

Poyamba, muyenera kuchita zinthu zotsatirazi:

• Isanafike kukatenga akonzedwa zokambirana mu masewero olimbitsa amuna kulemera, muyenera kupita kudzera kukambirana ndi dokotala. Ngati muli ndi matenda enaake, m'pofunika kuti akauze mphunzitsi wa.
• Muyenera kudziwa ndendende malo mukufuna ntchito.
• Kulankhula kwa mlangizi isanayambe makalasi. Iye adzakhala akonzedwa zokambirana inu, anapatsidwa zolinga zanu ndi zokhumba. Kusintha izo tikulimbikitsidwa kamodzi pa mwezi, limodzi ndi mphunzitsi wa.

chakudya

Bwino anasankha ya kokoka masewero olimbitsa kwa anthu - kuti si zonse. Zimene mungachite ndi amadalira zakudya. Nawa ena ayamikira:

• Ngati pakati kudya ndi zolimbitsa inadzachitika maola oposa 3, muyenera kupanga akamwe zoziziritsa kukhosi. Choncho, zingakhale zipatso, zipatso zouma, flakes chimanga, monga chimanga mipiringidzo.
• maola 3 pamaso pa kulimbitsa thupi muyenera kudya zakudya zokhala ndi chakudya - mpunga, zipatso, mbatata, mkate.
• Ngati inu kusonyeza m'mawa, m'pofunika pa njira holo kudya chakudya pang'ono, wolemera mu chakudya, ndiyeno kokha kadzutsa yachibadwa - monga chimanga mkaka ndi zipatso ndi otsika-mafuta yogurt kapena sangweji.
• Madzi pa masewera olimbitsa thupi - ndi chinthu chofunika. Muyenera kumwa pamaso ndipo pambuyo kulimbitsa thupi awiri magalasi. Ngati zolimbitsa thupi ndi yaitali kwambiri, m'pofunika kumwa makapu 2 mpaka 4 a madzi.
• Maphunziro itha madzulo, muyenera kudya chakudya, mapuloteni ndi pang'ono masamba kapena zipatso.

Nsonga oyamba

Ngati masewero olimbitsa thupi kwa nthawi yoyamba, ndiye inu mukhoza kuchita malangizo awa:

• Zogwiritsira kokoka pa masewero olimbitsa amuna kuti atumizidwe kwa akule bwino wa gulu lililonse minofu. Pambuyo kuti mukufunika kugwira ntchito pa magulu ena minofu.
• Khalani diso mphamvu, kufuna kuti awaponyere kumbali kulemera.
• Kutalika mulingo woyenera aliyense kulimbitsa thupi - mphindi 45, pamene pafupipafupi - osachepera 3 pa sabata.
• Pamodzi ndi maphunziro pa simulators zofunika kwa theka la ola kuchita ntchito za othamangitsa. Ngati muli ndi cholinga kufukiza mafuta, ndi Pasanathe mphindi 40 sayenera kumenya.
• Muziona kupuma wanu.
• M'pofunika kuti atsirize anatambasula kulemera maphunziro, mwinamwake inu angaoneke ululu minofu.

Malamulo a maseŵerowo

Kuti chifupikitso cha pamwamba, m'pofunika kupereka malamulo ochepa:

• Zolimbitsa thupi muyenera kusangalala. katunduyu adzakhala chochepa poyamba, koma m'kupita kwa nthawi iwo chidzakula. Pa nthawi yomweyo nthawi iliyonse akonzedwa mukufuna kukonza yopuma 3-yokha.
• Makalasi umachitika mlungu uliwonse ayenera makamaka kutsatira dongosolo. Ngati inu chinkhoswe mu kusalima ndi kumayamba, mawonekedwe anakhumba adzapeza osati posachedwa. Zogwiritsira kokoka pa masewero olimbitsa amuna kuonda akhoza pamodzi ndi Zochita kunyumba.
• zipangizo moyenera ndi mbali yaikulu bwino. M'pofunika kuti zovala ankachokera nsalu khalidwe zachilengedwe zomwe mosavuta pochitika mpweya ndi chinyezi. Kuvala masokosi mofulumira zochangamutsa minofu mu miyendo. Komanso onetsetsani nsapato zolondola, monga kuthamanga nsapato kapena nsapato Gym.
• Zochangamutsa - ili ndi gawo kuvomerezedwa la maphunzirowa. Popanda kuwononga minofu yanu ndi kuchepetsa mphamvu ya maphunziro. Mwachitsanzo, kumaphatikizapo kwa Zochita phewa lamba, anyonyomala, kupinda.

Zogwiritsira kokoka pa masewero olimbitsa kwa slimming amuna

Musanayambe kuchita zovuta izi, muyenera kuphunzira kutsatira malamulo ili:

• Yesani kusankha okha kulemera kwa zipolopolo kapena kukhazikitsa katundu zofunika kuti sizimaoneka mwamsanga kutopa kapena ululu pamene akuchita Zochita.
• Powerenga za masewera olimbitsa thupi ndi kuyesera kudzapereka bwino.
• Yoyambirira Inde muyenera kuphunzitsa thupi lanu ndi katundu wolemera yogwira, ndiyeno kuwonjezera mphamvu ya zolimbitsa thupi ndi kulemera, kusintha bwino.

Isanayambe makalasi muyenera kutenga zithunzi za theka maliseche thupi lake (ayenera kuonekera manja, miyendo ndi torso). Atamaliza njira yoyambirira, kubwereza ndondomeko fanizirani zithunzi.

Musati muyesere kubwereza zonse zimene zimapangitsa anthu ena mu chipinda - ungachite chiyani zoipa thanzi. Kuchuluka zoyambirira za deta zolimbitsa thupi mukhoza kuchita kokha kupyolera miyezi maphunziro.

Mukufunika ndi kuphunzitsa zophweka - kuwala Zochita ndi zipolopolo kuti ayenera kukatenga kulemera kuti panalibe jerks pamene akuchita kayendedwe - onse ayenera kuchitidwa bwino komanso mochititsa kaso.

Zovuta zokambirana mu masewero olimbitsa amuna pa mpumulo lagawidwa masiku 2, izi akutiakuti:

1. thupi kulimbitsa thupi. Pakuti ichi ntchito matayala kwa mphindi 10.
2. Kokani akuluakulu: maulendo 10 waika 2.
3. Akugwedeza atolankhani: maulendo khumi 2 njira - mmunsi, nthawi 10 waika 3 - minofu chapamwamba.
4. Benchi Press: 8 nthawi waika 2.
5. Anatambasula.
6. Ataweruka, zimam'patsa wambiri.
7. Kuyambira ndi chiwerengero kukukhala awiri, ndiyeno pang'onopang'ono kuchuluka kusonyeza 1 mpaka 4.

Zogwiritsira kokoka masewero olimbitsa kwa mlungu kwa amuna

Pambuyo atakhala yoyenera njira kuphedwa ayenera kupitirira maphunziro mphamvu:

1. Pasanathe mphindi zisanu ndi zitatu za kuthamanga pa njanji ndi.
2. Deadlift: kuyamba ndi chiwerengero kukukhala awiri ndi kuwabweretsa pang'onopang'ono anayi. Chitani zizidzachitika m'nthawi 8. Kuyambira nthawi yoyamba musayese kukweza kulemera lolemera kwambiri, Sudzatitsogolera zabwino.
3. Ntchito kuchokera atolankhani: magulu minofu awiri amafuna miyeso iwiri nthawi khumi. Chitani mwachita pang'onopang'ono kuyamba. Pezani zonse mwakamodzi - kwa oyamba atolankhani zambiri ofooka.
4. Anyonyomala: maulendo 12 pa waika 3.
5. Benchi atolankhani: maulendo 10 waika 2. Ntchitoyi ikhoza kukhala kusiyanitsa ntchito options yake yosiyanasiyana.
6. Zimam'patsa wambiri.
7. Anatambasula.

Pambuyo maphunziro amenewa miyezi itatu anasamutsidwira pulogalamu yapadera kuti mwamuna thupi kukongola.

Achikhalire wotsatira wa

Izi ya kokoka masewero olimbitsa kwa anthu (2 nthawi pasabata) umalimbana kumanga minofu misa.

tsiku loyamba:

1. Kuthamanga kwa mphindi 8.
2. Squat nthawi 10 waika 3. Pali mitundu yosiyanasiyana zokambirana. Sankhani chinachake, chimene mukufuna.
3. Kulimbitsa thupi: Chiwerengero cha njira - 2 pa ntchito pazipita. Bweretsani pang'onopang'ono kukankha chiwerengero mpaka 40.
4. Makalasi ndi chipika pa pulogalamu yoyeseza kuti: maulendo 12 pa waika 3. Ngati mulibe kudziwa mmene bwino kukhazikitsa makina, ndi bwino kukaonana ndi katswiri, mwinamwake izo zikhoza kuwononga thanzi lawo;
5. Dumbbell benchi osindikizira kutchera benchi: 10 Nthawi 4 waika.
6. Zimam'patsa kudya ndi kutambasula.
7. Kukwera pa zala zako nthawi makumi awiri waika 2.

tsiku lachiwiri:

1. Kuthamanga Mphindi 8.
2. Link pulogalamu yoyeseza ofukula chipika: imagwiridwa nthawi 10 waika 3. Musaiwale malangizo ntchito wagawo zimenezi ndipo asachite ndi kugwedezeka lakuthwa.
3. Hyperextension minofu kumbuyo: maulendo 12 pa waika 2. Ntchitoyi akhoza m'malo ndi "chinkhanira" mchitidwe kapena kukhazikitsa mlatho, ngakhale mmene n'chochepa.
4. Press ndodo pamalo sachedwa: 10 Nthawi 4 waika. Musati muyesere kunyamula zolemera kwambiri nthawi imodzi, mwinamwake inu mukhoza overstrain.
5. Kulera ndodo: maulendo 10 waika 3.
6. Zimam'patsa kudya ndi kutambasula.

Kusunga zolemba maphunziro kudziletsa. Kwa maphunziro mphamvu chofunika kuti azipumira pakati waika kwa mphindi 5. Kuchita umachokera kwa magulu minofu amene amagwiritsidwa ntchito lero kwambiri, pamene kuphedwa ayenera pafupifupi mphindi 10.

Mu gawo loyamba mukhoza m'malo squat deadlift mpaka minofu kumbuyo simukhala wamphamvu. Kamodzi pa masabata 2 kupita ku chipinda nthunzi (anthunzi otulutsirako thukuta kapena Russian kusamba).

Slimming ovuta

Ngati Inu pazifukwa zina sindimakonda Zochita pamwamba, mukhoza kugwiritsa ntchito zosiyana kokoka masewero olimbitsa kwa anthu (m'zithunzi m'nkhani ino zolinga fanizo). Musaiwale kuti chinthu chachikulu woyamba - ndi zonse (aulesi sangakhoze kuphonya). Apo ayi, kuyesayesa kwanu zonse sanadutsitse kwa mukufuna. Ngati mukufuna kugwiritsa ntchito zovuta akufuna, muyenera kukaonana ndi kadyedwe ndi, komanso kuchotsa pachimake ndi mafuta zakudya zakudya zanu.

Maphunzilo aya anaikira oyamba. nthawi yawo - miyezi 3. Isanayambe maphunziro kuchita kulimbitsa thupi.

akonzedwa Izi zokambirana kwa anthu pa masewero olimbitsa palokha zikuphatikizapo zinthu zotsatirazi:

• pa wina mwendo deadlift;
• akuluakulu a mitundu yosiyanasiyana;
• Makina ndodo (atagona embodiments angapo);
• kukokera akuluakulu pa mowa;
• kukoka mu msonkhano angathe unit lamba;
• kuwuka mu kukongola ndi mphamvu atolankhani bala;
• Kugonjera "Mzere";
• Zochita pa Mwendo.

Mmene angagwirire ntchito imeneyi?

Poyamba, kokoka onse anachita nthawi 10 waika 3. Choncho thupi amakonda katundu. Mu mwezi wachiwiri zida masewera kulemera kuwonjezeka, chiwerengero cha njira kuchuluka kwa eyiti, ntchito ya chomwecho - maulendo khumi. Only ntchito otsiriza zizichitidwa pa nthawi - mphindi waika 2.

zovuta zachokera chakuti mbali zonse za pulogalamu akutsatiridwa awiriawiri, ndipo iwonso Mwachitsanzo, ntchito yoyamba ndi yachiwiri, ndiye wachitatu ndi wachinayi, ndi zina zotero. D.Lish mchitidwe otsiriza igwirike payokha. Mpumulo pambuyo aliyense anayamba miniti, ndiye tipitiriza kuchita chiwerengero ofunikira likuyandikira. Chitani "anamangirira" ndi zosiyana.

Kufotokozera za zinthu

Kutola kuika bwino zokambirana kwa anthu pa masewero olimbitsa thupi, muyenera kudziwa mmene molondola kuchita zinthu zonse. Mwachitsanzo, anyonyomala zimagwiridwa ndi miyeso kapena dumbbells. Iwo tingachite ndi barbell, ndipo ngakhale pang'onopang'ono okha, chifukwa iwo ayenera choyamba kulimbitsa mafupa a mafupa a chiuno, miyendo, thoracic msana ndiponso mapewa.

Pa wina mwendo deadlift akhoza anachita ntchito dumbbells kapena barbells. Poyamba, bwino ntchito yaing'ono kulemera, ndipo patatha masabata 3 kuyambitsa kuchuluka kwawo. Chitani mwangwiro akufotokozera matako ndi kumbuyo kwa ntchafu, mwendo minofu.

M'pofunika oyamba ndi mlatho.

Kukoka kwa unit lamba mu msonkhano udindo oyamba mwangwiro m'malo ntchito kapamwamba. Komanso tikhoza kwathunthu.

Press ndodo ali makamaka mwachita pa mlatho, ngakhale pali zina zimene mungachite. Main kuti mfundo za m'mapewa anali si bwanji nthawi yomweyo.

Zogwiritsira kokoka pa masewero olimbitsa amuna pansi (chithunzi cha ena zinthu zilipo m'nkhani) pa bala yakeyo anapangidwa kuchokera ufulu Vis, ngakhale ngati muli ndi mphamvu zochepa, mukhoza kugwiritsa ntchito magulu mphira. Male maphunziro oyenera mosavuta kukwaniritsa ntchito ya Chikoka mmwamba 50 1 njira kwa miyezi 4.

N'zotheka kuchita ndodo m'makina embodiments zosiyanasiyana. Ichi ndi losavuta zochotsa mowa, ndi chinthu chomwecho, koma ndi kuwongola m'mawondo.

Planck, pamodzi ndi michira zake zonse - alinso zolimbitsa thupi kwambiri. Izo zimatengera malo katundu pa atolankhani.

Onse mapulogalamu kuphunzitsa, umalimbana kuwonda, zikusonyeza zakudya zimene ayenera anakonza ndi dietician lapansi.

Pambuyo kulimbitsa thupi, muyenera kumwa kapena zimam'patsa chakudya. Iwo m'pofunika kuti apite ku dziwe kapena kungoti kusamba bwino shawa ofunda. M'pofunika kuchita izo mu ola limodzi pambuyo osiyanasiyana mokwanira, kapena inu mosavuta chimfine.

Katundu & Zida

Kusankha ya Zochita kwa anthu pa masewero olimbitsa thupi, muyenera kumvetsa zimene zida inu angakumane nazo. Kotero izi:

• ndi pulogalamu yoyeseza wagawo;
• matayala;
• ndodo;
• pamphasa;
• collapsible dumbbells;
• masewera nsapato ndi mawonekedwe;
• thaulo.

Ngakhale ngati simugwiritsa ntchito ndi maofesi tafotokozazi, zikhoza kugwiritsidwa ntchito mu malingaliro Nkhaniyi ndi malangizo kusintha olimba lawo. Masewera olimbitsa thupi, koma mu nkhani iyi mudzakhala bondo nthawi imene!