Asilikali atolankhani ndi mitundu yake

Asilikali atolankhani nalo dzina lake ndi mwayi. mfundo ndi yakuti mpaka posachedwapa asilikali kupeza kapamwamba ndi okwanira kuchuluka kwa zikondamoyo, koma mabenchi sanali kwa benching mwachizolowezi. Kotero iwo anali kulimbana ndi ubwenzi kapena kukhala pansi. Benchi ubwenzi - aakulu kuti akufotokozera phewa lamba. Ndi bwino makamaka kwa kukula kwa deltoids ndi triceps. Triceps paphunziro amenewa anatambasula ndi mavuto pazipita. Atayima atolankhani nkhondo anachita mogwirizana ndi malamulo ena. Iwo anatulukira chifukwa, ndipo pofuna chitetezo cha wochita mpikisano. Zopatuka malangizo kukhazikitsa zolimbitsa thupi zingachititse zosiyanasiyana zosasangalatsa.

Zodabwitsa ndizakuti, pa benchi atolankhani ndi bwino kukhala ndi mnzanu amene kutsimikiza kuti mwina. Wina akhoza kuganiza kuti naye pamafunika okha benchi atolankhani, ndi kuyima anthu kusamalira yekha. Njira imeneyi ndi bizinesi - chibwana, chifukwa Pankhaniyi n'zotheka kuswa zida. Makina asilikali imagwiridwa pambuyo kulimbitsa thupi ndi. M'pofunika konzekera minofu ndi kuwakonzekeretsa kaamba ka ntchito. Pamene wothamanga ndi okonzeka, inu mukhoza kuyamba wokhulupirira. Iwo okha ankafuna ntchito ndodo kulemera.

Kuchita atolankhani asilikali, muli mapazi anu phewa-m'lifupi padera. Manja tikadwala mowa si yaikulu ziŵalo nsinga. Iyenso, penapake pang'ono kuposa m'lifupi phewa. Chitani zachitika pa chifuwa. Ena bodybuilders ntchito benchi atolankhani barbell kwa kumbuyo mutu Komabe, ku chifuwa kupanga masewera olimbitsa thupi otetezeka. Kuchita benchi atolankhani, mungathe nokha miyendo ndi kuchepetsa kumbuyo. salola kuti pamapindikira iwo. Ndi bwino kutenga kulemera kwa ang'onoang'ono, koma mwaukadaulo kuchita womberani. Kapena mukhoza kuwonjezera katundu pa nthawi. Nthawi zina, atolankhani asilikali zoletsedwa kuchita. Izi imakhudzanso anthu amene ali ndi mavuto ndi kumbuyo, kuchepetsa kumbuyo, mfundo ndi phewa lamba. Katundu mkulu kungachititse kuti choipa.

Army benchi atakhala - mmodzi wa mitundu ya kuchita izi. Izi zimafunika benchi. Izi zolimbitsa mwina ali kwambiri anthu amene safuna kuti zimamuchulukira m'chiuno. Zodabwitsa ndizakuti, mu malo wakhala ali ovuta kwambiri kuswa njira ya atamva. Pankhaniyi, ntchito Zimakhala zovuta kwambiri. Apa, wothamanga kupeza mnzawo. Asilikali atolankhani - wogwiritsira ntchito zodabwitsa. Osati chabe iye amene amalowa mphamvu zochotsa. Kamodzi othamanga ndi mpikisano Ndipotu, amene ndi zambiri Nyamulani pa mutu wanu. Masiku ano, anthu ambiri benchi atolankhani, squat ndi deadlift.

Kuchita masewera olimbitsa thupi komanso kuchitidwa ndi dumbbells Komabe, njirayi ndi yabwino kwa othamanga anakumana amene saachita zolakwika pa athamangadi nthawi. Dumbbells kuyenera bwino kuchokera pansi ndi sasiya njira. Komanso, m'malo dumbbells zina ntchito zolemera. Benchi atolankhani zolemera mmwamba manja onse pa nthawi imodzi mbali za pulogalamu ya weightlifting thupi. Monga pa mtengo, kusonyeza zolemera ndi dumbbells zikhoza kuchitika pamene atakhala. Nkofunika onetsetsani kuti kumbuyo si hunched, ndi m'chiuno si okhala.

Pamene zitsulo zofunika kupuma. Munthu wina akapuma zachitika pa kutsitsa bala kapena dumbbells. Musati chogwira ntchito mopitirira muyeso. Makamaka chofunika si kugwira mpweya wanu, mwinamwake zingayambitse zotsatira zoipa. Asilikali atolankhani chingatithandize kukhalabe voliyumu ya lamba phewa. Mothandizidwa ndi wabwino minofu kugwedezeka kumbuyo ndi mapewa. Koma pa mapewa amphamvu a amuna ambiri sindingazikwanitse. M'zaka zaposachedwapa, woyera ndi atolankhani inasanduka zolimbitsa sekondale pachabe. Ndipotu iye angalimbitse minofu phewa, zofunika Chikoka akuluakulu. Mmodzi wa analogues zolimbitsa thupi zimenezi - asilikali a chipika chapamwamba. Komabe, mfundo ya minofu mu nkhani iyi, iwowo. Benchi kumalimbitsa minofu ya manja ndi kuti amalola kukatenga zotsatira zokambirana monga benchi atolankhani kapena kukoka lamba.