Chitani ndi kulemera yake kunyumba. Zogwiritsira zokambirana ndi thupi kwa amuna ndi akazi

mafani amakonda moyo wathanzi mmalo mwa olimba masewero olimbitsa kunyumba kuchita panokha cholinga zovuta zokhudza masewera olimbitsa thupi limodzi ndi kulemera yake pambuyo ena. Ndipo zolinga zawo - ndalama pa kugula masewero olimbitsa umembala - ndithu zomveka.

Kuti thanzi, kukhala agile, kusintha, kuwonjezera mitengo mphamvu zawo pansi II - gulu III masewera, zinthu zimenezi ndi chokwanira. Chinthu china, ngati nkoyenera ali zolinga wofuna: I masewera gulu ndi pamwamba. Pankhaniyi, popanda mphunzitsi ndi apadera ochitira masewera sangachite.

Kaya pa kuphunzitsa kwanu alipo?

njira Universal wa angwiro zathupi Zochita ndi kulemera yake kunyumba. Iwo zogwirizana ngati ophunzira sangathe kupita kumalo ochitira masewera a (chifukwa cha mtunda, kusowa nthawi kapena zifukwa zina). Mokomera izi maphunziro iye akuti, ndiponso kupezeka.

Nkofunika bwino kupenda thanzi lanu, kuti kumukhumudwitsa ngati masewera olimbitsa thupi. Atatha kuphunzitsa physiologically - ndi zovuta thupi limodzi ndi sverhvosstanovleniya minofu minofu. maganizo A muyenera kukhala okonzeka. Mawu, kutengedwa ngati wokhulupirira ndi kulemera yake kunyumba ayenera kuona ena mosamala.

Kuonanso ntchito ya mtima ndi loyenereradi kuyesa kubwezeretsa kwa mlingo mwake pambuyo thupi. Koma ngati simunakhala, muyenera kukhala wachisoni. Choncho, pambuyo zolimbitsa ayenera kuthetsa cyclical, wamphamvu imaphunzitsa mtima.

zochangamutsa

Kuyambira maphunziro wokhazikika kwa anthu odwala matenda aakulu, ayenera kukhala ndi chilolezo cha dokotala kupezeka ndi phunziro kwa nthawi kuwunika udindo thanzi.

Musaiwale kuti pofuna kupewa choipa kuchita masewera olimbitsa thupi aliyense ndi kulemera yake pokhapokha kuyembekeza kulimbitsa thupi zovuta, zochangamutsa minofu yanu ndiponso kuwakonzekeretsa zolimbitsa thupi zovuta chachikulu. Ndipo basi zochangamutsa tikulimbikitsidwa chowongolera ozungulira potsegula, anakonza kuphunzitsa dongosolo mtima, mtundu yakukha zolimbitsa kwa 15 - 30 minutes. Kunyalanyaza ofunda choipa thupi. Ndipotu, ntchito iliyonse thupi - ndi mavuto ulusi minofu, chifukwa mu sverhvosstanovleniya awo (mokulirapo).

Pa zovuta zokambirana ndi kulemera anga amuna

Zovuta bodyweight Zochita amuna akhoza zosiyanasiyana zimene mungachite. Kawirikawiri zikuphatikizapo 7-10 Zochita. Aliyense zolimbitsa thupi (gulu lawo) ali ndi cholinga - chitukuko cha akonzedwa zina minofu. Akulimbikitsidwa amuna payokha - pa masiku osiyana la sabata - ntchito magulu osiyana minofu. Mwachitsanzo, maphunziro wapawiri:

1. Pachifuwa, deltoids (mtengo awo "chimakwirira" mapewa), latissimus dorsi, phazi - pang'ono.
2. Kukongola, abdominals, miyendo - accented.

A zinayi mkombero mkati mwa mlungu zikusonyeza kwa masabata awiri a maphunziro chimake choyamba, ndipo awiri pa lachiwiri. Tikaphatikiza Zochita ayenera kutsatira minofu ntchito za gululo. Nkofunika kudziwa mtundu wanji zolimbitsa thupi limafanana ndi izo.

Zochita magulu osiyana minofu

Zikuimira makalata izi kwa Zochita bodyweight:

• chifuwa - Kankhani akuluakulu, kukokera-chakale;
• ndi deltoid minofu - kukoka pa bala thupi "mbali mipiringidzo";
• latissimus dorsi - kukoka pa bala nsinga lonse, flexion-kutambasuka manja pa mipiringidzo;
• miyendo - zolimbitsa squat pa miyendo onse: mwina chakale plie mtundu;
• kukongola - kukoka pamwamba pa wopingasa n'zosiyana nsinga;
• minofu m'mimba - otsetsereka kwa zala kapena mapazi kulowa mutu wake;
• mapazi (accented) - kutchire kukakumba ndikafuna kudzithandiza pa mwendo umodzi.

Kodi katunduyu ndi kuchepetsa nokha kwa mkazi?

Kumene, mbali ndi Zochita bodyweight atsikana. Akazi ayenera kuchita kardiodvizheny kwambiri chifukwa thunthu yawo akuonetsa wamkulu thupi mafuta (7-10%).

Iwo anali kupanga chithunzi wamkazi si waika analimbikitsa ali accented pa zomwe waukulu minofu kumbuyo, deltoids. Komanso osavomerezeka tingachipeze powerenga Zochita kuti apange pamwamba pa miyendo kutsogolo kwa mtundu wa mwamuna.

Komabe, kulakwitsa ndi mfundo yakuti ambiri sitima mkazi 'chimamanga "ndi chidwi kuchuluka kwa minofu chifukwa cha maphunziro kwambiri. Zingachepetse kuchita ndi kugonana chilungamo: chifukwa cha wosaperewera wa testosterone zachirengedwe thupi wamkazi kuti sizingatheke. Choncho, mndandanda pamwamba wapangidwa polingalira malamulo, popanda lolingana wamkazi mtundu chithunzi (chitukuko cha yotakata minofu kumbuyo, minofu ya gulu kutsogolo kwa ntchafu.) Mwachibadwa, wokhulupirira kulemera yake kwa anthu wosiyana ndi akazi.

kapamwamba Cham'mbali monga masewera olimbitsa thupi tingachipeze powerenga

Pakati pa Zochita ambiri pali gulu chakale, mwachitsanzo konsekonse anazindikira, kunachitika kuphunzitsa anthu ambiri. Tiyeni tiyambe ndi kukoka pa mowa.

Njirayi imatchedwa m'munsi pa chitukuko cha minofu manja, mapewa, kumbuyo minofu.

Kuphunzitsidwa othamanga wamwamuna kuchita kukoka uko 4-5 nthawi 10 likuyandikira. Akazi okwanira nthawi 3-5 pa akonzedwa. Komabe, ngati izi salola mawonekedwe thupi la maphunziro waluso thupi, ndiye unakhota, limbitsani manja anu pa bala vise ofunika nthawi ambili. Komabe, kuchokera maphunziro zolimbitsa thupi ndi chiwerengero cha kubwereza ayenera ziwonjezeke.

Tiyeni tiyambe ndi zomwe ndi kale zabwino Zochita bodyweight kwa amuna monga akukoka pa mowa. Ilinso ndi mbiri yakale monga woyamba yopingasa mipiringidzo anali mkondo wa legionary Roma, wedged pakati pa miyala mu gorge yopapatiza.

Kukoka pa kapamwamba

Chonde dziwani: chida ichi ndi ambiri wamwamuna. Akazi amachita, koma ndi mphamvu zochepa. analimbikitsa kunyumba yopingasa mipiringidzo akadali amayikidwa mu view kufunika thupi.

Kuti tichite zimenezi, kuyeza kusiyana pakati pa makoma akulowa m'nyumbayo. Kugula pa zamasewera katundu turnikovuyu chubu struts ndi miyeso yabwino. A waganyu ndi nyundo adzakonza kwa theka la ola.

Kusonyeza kwambiri ayenera kuyamba ndi tingachipeze powerenga Chikoka akuluakulu. Kuyambira malo: kuchokera Visa pa mowa, dzanja - phewa-m'lifupi padera, manja nsinga pamwamba. Synchronously manja onse akunga pa elbows pa malo mpaka chibwano ndi pa mowa.

Kumangika imagwiridwa kakhumi mu waika anayi. Ndi mphamvu - osachepera kusintha kamvekedwe thupi. Zimenezi zimawathandiza mtengo kumtunda kwa minofu pectoral, zolimbitsa - triceps, deltoids.

zolimbitsa wina ndi kulemera kwake pa mowa, limene ife amatchula amatchedwa kukoka n'zosiyana yopapatiza nsinga. Pankhaniyi, manja anayikidwa pa kubala kwa mnzake pa mtunda wa kanjedza ndi. Manja ndichotse pa elbows kuti akonze chibwano pa mowa. Iwo anachita maulendo anayi waika khumi. Ntchitoyi imaphunzitsa za kukongola accentuated.

Ntchito yachitatu - kumanga ya lonse nsinga (manja - mapewa onse, ndi crossbar amavalidwa kumbuyo mutu). Kuwonjezera pa katundu zolimbitsa pa minofu ya manja, kotero akadali kusonyeza balati ( "Mapiko" monga iwo amatchedwa pitching.)

Akamalimbikira pansi (lath)

Dzina chachiwiri otchulidwa subtitle ya Zochita - flexion-kutambasuka manja atagona pachikhatho cha. Ankachita amuna.

The tingachipeze powerenga Baibulo - manja anaikidwa phewa-m'lifupi padera. Pa mfundo wotsikitsitsa atikhudze bere (koma musati kutambasula!) Pansi. Iwo anachita, malinga ndi olimba kukukhala 4 35 - 50 nthawi.

Kwa amayi pushups pang'ono m'malo ndi "bala". Izi zolimbitsa malo amodzi. Phunzitsani apuma pa mkono wonse wakumanja ndi zala pansi ndipo chifukwa cha makina kwambiri, thunthu likhalebe molunjika popanda sagging.

kutchire kukakumba ndikafuna kudzithandiza

Wina Zochita zikuluzikulu maphunziro thupi ndi squat. Kuphunzitsidwa miyendo chimatanthauza liwiro anthu ndi kupirira. Ndi, kuwonjezera pa chitukuko minofu mwendo, ndi chizindikiro chabwino cha dongosolo mtima (Martine mayeso.)

Taganizirani tingachipeze powerenga squat, kupanga minofu mwendo wa mtundu wamwamuna. Miyendo anakonza pa m'lifupi phewa. Kuchitila yake, kumbuyo ayenera kukhala yosalala, ndi maondo si anathaŵa ndi olamulira kungoganiza kudutsa chala chachikulu. Pakuti accented katundu ayenera squat pa ngongole awiri, ndi kuuka - asanu ndi atatu. Izi ndipamene kutsogolo padziko ntchafu. Chitani imagwiridwa mu waika 3-4 wa 30-100 reps.

Kutchire kukakumba ndikafuna kudzithandiza mtundu wina - plie (gulugufe) - akulimbikitsidwa akazi. Ndipamene matako zotanuka. Choncho mawondo kuwetedwa mu dzanja. Nambala kukukhala ndi kubwereza ofanana ndi chimake cha tingachipeze powerenga KUKHALA akuluakulu.

Nthawi zina zolimbitsa thupi ndi kulemera kwake monga bwino monga gulu la pa mowa. Ndi za kutchire kukakumba ndikafuna kudzithandiza pa mwendo umodzi (pa nthawi imene mwendo wina anatambasula kutsogolo). Kangati kuchita izo? Yambani ochuluka monga chifuniro (lolemera thupi zolimbitsa thupi) ndi pang'onopang'ono kubweretsa kubwereza 10 pa akonzedwa. Kuphunzitsidwa Mpofunika waika atatu.

Development wa minofu m'mimba

N'zoonekeratu kuti chithunzi chabwino (kunena za amuna ndi akazi) zikusonyeza bokosi anawuka ndipo zolimba m'mimba. Mwachionekere, Zochita, chifukwa bodyweight mu mawonekedwe awo tingachipeze powerenga kwenikweni kumaphatikizapo kulimbitsa abdominals. Zimenezi n'zosadabwitsa. Ndipotu, pafupifupi ntchito iliyonse thupi, akatumba awa nawo. Iwo kumathandiza wosasunthika, akuchita kugwirizana wonse.

Komanso, chitukuko amafuna buku wamkulu wa ntchito maphunziro kuposa, nkuti, kukula kwa minofu wodziika kumbuyo kapena kukongola. Mwina n'chifukwa chake othamanga ophunzitsidwa musaphonye mwayi moonetsera awo "cubes".

Childs, akonzedwa a maphunziro Zochita bodyweight kumafuna osiyana chapamwamba ndipo m'munsi mbali ya atolankhani. Kunyumba, nthawi zambiri chifukwa cha ichi akutsatiridwa Zochita ziwiri. Ndi malo kuyambira kwa onse - kunama.

Kutsata kumtunda kwa mapazi atolankhani ndi mapulani mu loko dzanja kuliika pa mmbuyo mu malo yopingasa za thupi. Pogwira otsetsereka, manja ake lopanda Nyumbayi ndi kuwonetsa kukhudza zala zanu. pafupifupi boma yopingasa ndiyeno abwelela ku thupi ndi manja - ndi nyumba kwa mutu ( "pafupifupi" amatanthauza: kumbuyo si kukhudza pansi). Izi amakwaniritsa mavuto zina minofu m'mimba. Chitani imagwiridwa mu waika 4. Chiwerengero cha kubwereza aliyense wa iwo - 35-50 (malingana ndi mlingo wa olimba).

Pamene akuchita Zochita pa mmunsi mwa atolankhani wokhulupirira manja likuthandiza torso chapamwamba, mikono ndikuyesetsa atagwira malo amodzi zipangizo pa dzanja. Onse miyendo - molunjika. Iwo synchronously pansi ndi kukhudza pansi kumbuyo mutu wanu. N'zosiyana-gawo kayendedwe, iwonso mwachindunji kugwa, koma pang'ono, asakhudze. Monga ntchito yapita, chotero kukwaniritsa zotsatira za minofu mavuto atolankhani lonse womberani mkombero. chiwerengero cha pobwereza ndi ofanana ntchito choyamba.

Pomaliza

Zogwiritsira zokambirana ndi kulemera yake angachititse thupi wangwiro chikhalidwe zinchito.

Komanso, ntchito ndi kulemera ake, malinga ndi zimene akatswiri a masewera, ndi sitepe kuvomerezedwa mu chitukuko cha wochita mpikisano. Koma zimamuchulukira panopo mukuona msanga unscripted kulemera kuphunzitsa dongosolo mtima.

Kwa anthu ambiri kutchulidwa bwino kupeza bwino. Komabe, mbali polimbana ndi kudutsa siteji "ndi kulemera yake," kupita magulu motsogoleledwa ndi mphunzitsi m'makalabu masewera ndi gyms.