Amphamvu mikono: Ntchitoyi

amuna komanso akazi ena ndimalota za kukhala ndi manja kwakukulu. Anthu ambiri kukwaniritsa alendowa gyms kapena kugula zipangizo zina zapadera ndipo zikugwira kunyumba. Kuchita Zochita kwa minofu ya manja akulimbikitsidwa anthu onse popanda yekha, kaya mtundu wa chithunzi ndi complexion. Ndipotu, ngati inu musati mupereke ndi kukongola ndi triceps tcheru yake, mwamsanga kuwasandutsa zone vuto.

N'chifukwa chiyani ndikufunika kuchita masewera olimbitsa thupi

Mphamvu maphunziro dzanja mwachangu amakhala pafupi ndi kasupe, makamaka atsikana. Patapita nthawi ili yonse ya chaka ndi nthawi kuvala zovala zokongola, sundresses ndi nsonga thanki. Kwa azibambo, nkhani imeneyi ndi zogwirizana nthawizonse, chifukwa iwo ayenera mpumulo mwangwiro kuonekera pa zovala aliyense.

Zinthu zofunika kuzikumbukira

Monga mukudziwa, manja amphamvu si choncho n'zosavuta kupeza. Pamene inu kusonyeza iwe uyenera nthawizonse kudziwa zina ndi zina zabwino zimene zimathandiza kuti akwaniritse mofulumira ndi apamwamba chifukwa. Pakati pawo:

• Posankha ichi kapena masewera olimbitsa thupi ndi kofunikira kuyesetsa kukhotetsa mikono (potelani ndi barbell kapena dumbbells, samatha kwa minofu kumbuyo, wokhulupirira pa mowa , ndi zina zotero), apa, limodzi ndi magulu ena minofu amaphunzitsidwa ndi kukongola;
• mu maseŵerowo omwe amafunika khama unbend manja (benchi atolankhani kapena, akusunsa kapena pansi), kuphunzitsa triceps;
• kudzera olimba kokoka, pamene zipolopolo ndi kugwira manja ndi minofu mkono nawo.

Kumbukirani izi ndi zofunika chifukwa chakuti dzanja minofu yanu ang'ono, iwo akhoza protrenirovat ndi thandizo zokambirana umalimbana magulu ena minofu.

othamanga ambiri amene mukufuna kupeza mpumulo pazipita ndi mikono yamphamvu, mayendedwe nokha yovutayi kulimbitsa thupi, potero kupeza kwambiri mpweya minofu. Koma njira imeneyi si onse ndi kukonda, monga ena anthu ndikungofuna kuunikila kukongola ndi triceps, kusiya akatumba onse ka wosaoneka koma wamphamvu.

burashi maphunziro

Ambiri Akatswiri ananena kuti manja amphamvu akuyamba ndi manja amphamvu ndi maphunziro forearm, amene sakhoza opanda kuganizira. Pa mphamvu ya manja ake onse, kudzadalira zotsatira za ena Zochita zina za kukongola kapena triceps. Choncho, mikono yamphamvu kulimbitsa thupi ayenera kuyamba ndi Zochita osavuta kuti tikhale ndi dzanja ndi forearm.

Pamene kulimbitsa thupi Sikuti kukhala lililonse zolimbitsa thupi limodzi, monga kungakupatseni kuyambitsa thupi, maganizo ndi maganizo kutopa.

ndi zochulukitsira

Ambiri ndi projectile gripper kwa maburashi omwe ndi mphira mphete. Ntchito extensor minofu Finyani-unclamping carpal expander, amene lagawidwa mitundu angapo:

• muyezo akamalimbikira ndi unclamping, koma mu malo wothinikizidwa, m'pofunika kuti akuchedwa kwa mphindi imodzi;
• ndi psinjika chomwecho ndi unclamping, koma iwo ayenera kuchita zala ziwiri kapena zitatu zokha.

Ndi wokongola wosalira zambiri koma pa yomweyo pophunzira za minofu extensor. Makamaka oyenera amene si nawo masewera, ndipo kwa nthawi yaitali kuti asamvere m'manja. Carpal expander azipereka kuonjezera nsinga ndi kuchira, komanso kutukula umoyo wa manja.

Pa zida gymnastic

Pa nthawi, pali awiri Zochita ambiri kuchita Pakufunika zida thupi. Chifukwa cha iwo, osati zinayenda burashi, komanso kuchita zina katundu minofu zina dzanja.

Ntchito yoyamba atapachikidwa pa bala, amene mitundu ndi:

• atapachikidwa pa zala ziwiri;
• atapachikidwa nji pa dzanja limodzi;
• vis ndi kulemera zina, amene anaphatikiza lamba kapena mapazi;
• atapachikidwa ndi swaying wofatsa.

Pankhaniyi, zotsatirazi njira ziwiri: chimodzi miniti minofu mavuto kapena kutopa pazipita manja ndi mkono wonse wakumanja. Nthawi njira munthu aliyense ayenera chimatanthauza kokha, pa maziko a zowerengera minofu kupirira. A ubwino ndi kutalika kwa Vis mu mphindi 2-3.

Ntchito yachiwiri ndi aliyense ankakonda kukwera chingwe. Pankhaniyi njira malire ndi kutalika kwa chingwe, choncho muyenera kukwera kwa bola osati chimbuzi a chingwe zimatheka. Kuwonjezera manja, womberani kumaphatikizapo msana ndi paphewa motsatizana iwo.

Zochita kunyumba

Anthu ambiri amene sangathe kupezeka gyms, koma apanga minofu mkono, nthawi zambiri amaganizira za mmene kutulutsa mmwamba manja anu dumbbells kunyumba. Funso limeneli, ndithudi, ayamba kutchuka tsiku ndi tsiku, koma ngakhale zili choncho, pali anthu amene mulibe nyumba iyi chipolopolo. Choncho n'kofunika kuganizira womberani (wokhala kapena wopanda dumbbells), mungathe mosavuta popeza kulimbitsa thupi amamwa ndipo pang'onopang'ono kukwaniritsa cholinga chachikulu.

Zochita kwa minofu ya manja ndi dumbbells

Ndi thandizo la dumbbells zophweka kwambiri ndi mwayi wawukulu kutulutsa mpaka kukongola anu mosavuta kwambiri. Komanso mwayi zokambirana izi ndi kuthekera kwa ikukoka aliyense dzanja padera, chifukwa mphamvu anthu dzanja ndi osiyana, kotero Mbali imeneyi N'kofunika

Choncho, kukwaniritsa muyenera dumbbells awiri kulemera ofanana ndi mpando. awiri okha Zochita kudzakuthandizani mawu thupi ndi kutulutsa manja ake:

1. "Hammer". Mu msonkhano kapena n'kofunika kukhotetsa manja ndi dumbbells kuti mapewa anu kapena alternately kapena imodzi ndi manja onse awiri. Pa chimbuzi ayenera kuti yochepa Imani, pamene Yosefera minofu ya manja, ndiyeno kuchepetsa iwo.
2. Alternately kukacha. Atakhala pa mpando ochiritsira, molunjika Mkono dumbbell ayenera akweze ndi kugwira masekondi 4-5, ndiyeno kuchepetsa izo ndi kukweza dzanja ena. Kumbuyo ziyenera mosabisa.

A udindo wapadera ndi ankaimba ndi mpweya wa. Pamene kukweza dumbbells kuchita kutulutsa, ndipo pamene kutsitsa - pokoka mpweya. Kuchita Zochita zimenezi katatu kokha sabata, umene udzakhala wokwanira kubwezeretsa minofu ndi kuwapatsa chithandizo.

pushups

Nthawi zambiri anthu amakonda pushups. Amene minofu ndi anatenga pa izo, sindidziwa onse, chifukwa tsiku Margolis Wheel, mikono zilonda, mapewa, atolankhani ndi miyendo. Tikumbukenso kuti zotsatirazi dzanja ndi phewa minofu ntchito pamene tingachipeze powerenga Kankhani akuluakulu:

• triceps minofu, ophunzira pa rectification manja;
• chachikulu pectoral minofu kuti ali ndi udindo kugwira ntchito humerus ya;
• deltoids, mapewa kupanga kosangalatsa;
• kukongola minofu.

amuna osati akazi nthawi zambiri amachita pushups. Amene minofu kupeta - ife tadutsa kale asanaganize, ndipo tsopano tiyenera kuganizira zosiyanasiyana zokambirana kuti chidwi amene ali kale ndatopa tingachipeze powerenga Kankhani akuluakulu. Pakati pawo:

• nsinga lonse pamene manja anayikidwa ngati ambiri zedi;
• ndi mapazi upturned pamwamba pansi;
• thonje, amene anachita pa Nyamulani kwambiri.

Ndi Zochita izi zikhoza kugwiritsidwa pa zolimbitsa kunyumba ndi ntchito akatumba onse a manja. Chifukwa cha iwo, chifukwa adzakhala analandira mwachilungamo mofulumira ndipo adzakhala kwa nthawi yaitali.