"Cliffhanger" - kuchita zimene minofu gulu?

"Climber" - zolimbitsa ogwira kukhalabe m'thupi muchikombole. Zochepa wamba, koma ziri zodziwika bwino mu mabwalo akatswiri ntchito "Cliffhanger" imaphunzitsa osati minofu m'mimba wanu. N'zachidziwikire kumaphatikizapo, kuwonjezera, mwendo minofu ndi phewa lamba. Popeza amatipatsa kuyatsa zopatsa mphamvu, "Cliffhanger" mwachilungamo ogwira zolimbitsa kuwonda dongosolo. Ndipo sikutanthauza zipangizo zina zapadera ndi luso.

phindu

N'zovuta Musaone ubwino zolimbitsa thupi ili, monga pamene akuthamanga ali nawo pafupifupi akatumba onse a thupi. Monga tikudziwa, kuchokera uziyenda bwino a minofu ya thupi kumadalira osati kokha zoyendayenda, komanso njira zonse zokhudza thupi la thupi.

"Cliffhanger" - kuchita zabwino ntchito minofu ya kutumphuka, ndilo gulu la minofu kwambiri, amene amayendetsa pafupi msana ndi kuonetsetsa fixation ake. Muzichita minofu ya thupi, pogwira ntchito yofunika:

• minofu a m'chiuno flexor;
• extensor minofu ya ntchafu pamene nyama gluteal;
• minofu m'mimba: mwachindunji ndi oblique;
• ndi extensor minofu ya kumbuyo.

Ndiko kuti, minofu udindo kaimidwe ndi lathu. Kulimbikitsa minofu makungwa adzakhalabe ndi msana wathanzi ndi kaimidwe wabwino. Osati kulimbikitsa mmbuyo ndi zolimbitsa m'mimba bwino "Cliffhanger." Ubwino ndi kuti lili wochenjera maonekedwe ndi minofu kamvekedwe, ntchito tsiku ndi tsiku:

• Kupeleka / kutsogolera tsamba - ang'ono minofu ya m'mawere ndi zida kutsogolo;
• extensors / flexors wa mwendo m'munsi - minofu quadriceps ya ntchafu;
• flexors ya phazi - ng'ombe;
• phewa flexors - ndi deltoid ndi pectoralis m'zambiri;
• forearm extensors - triceps.

Chitani "Cliffhanger" pa magulu zimene minofu bwanji?

Quads (quadriceps femoris) ayenera kukulitsa yogwira, monga amachita monga ntchafu extensor. "Cliffhanger" - kuchita kuti mogwira ntchito kunja minofu, amene kumathandiza kwambiri za zotsatira zoipa ndi kuvulala. Kuteteza pachiopsezo kwambiri, bondo olowa ndi bwino kuthandiza musculo-ligamentous corset.

Gluteal minofu (lalikulu, sing'anga ndi yaing'ono) ayenera bwino anakamba ngati iwo zonse bwino thupi. Big - mmodzi wa minofu wamphamvu kwambiri, ndipo nawonso akuwatsimikizira ntchafu akaundula ndi limakuwongola ndi torso. Avereji - pambali pa mafupa a chiuno tilts ndi limakuwongola ndi torso. Small amadziwikanso nawo rectification wa thunthu ndi ntchafu atigwira.

Osaya pectoral minofu ndi zapambuyo serratus ili mu chifuwa chapamwamba. Kwezani ndi kukonza tsamba amathandiza inhalation - anaukitsa m'mbali.

Ng'ombe minofu kuziphunzitsa, monga lili ntchito zofunika: kayendedwe ka phazi, ziziyenda thupi poyenda.

The deltoid ndi pectoralis lalikulu minofu nawo atigwira, kasinthasintha phewa ndi flexion.

Triceps (triceps brachii) amachita atigwira manja kumbuyo ndi kubweretsa manja thupi. Mtsikanayu kutambasuka kwa mkono wa.

zotsatira

Chifukwa chikhalidwe mobwerezabwereza za "Cliffhanger" zinthu - Zochita kuti utithandiza ndi kulimbikitsa minofu ya thupi m'munsi. Anali kukonda zochangamutsa thupi mpikisanowo, mwamsanga bwino magazi ndiponso kuwakonzekeretsa thupi maphunziro m'tsogolo.

Osati kumalimbitsa ng'ombe, koma glutes ndi minofu hamstring. Zimautsa mlingo mtima, motero, aziyenda bwino. Bwino kupirira pa zolimbitsa kumalimbitsa minofu ya mmunsi mwa thupi yoyaka zopatsa mphamvu. "Cliffhanger" - kuchita yoyaka zopatsa mphamvu kuposa zina zolimbitsa thupi kwa magulu minofu m'munsi.

Osati kumalimbitsa minofu mwendo, komanso tendons ndi Mitsemphayi wa kumwendo ndi bondo mafupa. Mukhale minofu ntchito mu zintchito. Kumawonjezera mafupa. Zolimbikitsa chidwi zimfundo kumathandiza kuchepetsa chiopsezo kuvulazidwa pa ngozi. Pali kusintha kaimidwe. Minofu maziko a msana amalimbikitsidwa ndi bwino lakhalira. Chitani kumalimbitsa minofu ya pamimba kuvumbitsira sturdier.

Mmene angakhalire "okwera". zida

1. Mu malo koyamba ndi kulemera pakati pa manja ndi mapazi anagawira uniformly.
2. Pamene kayendedwe ka miyendo si kuchepetsa lamanja kapena kumanzere.
3. Belly tucked, ndipo mu womberani minofu tisasiye zala zawo.
4. Tinsalu Kodi kupinda pa thupi.
5. Mapewa mu zolimbitsa anaweramuka.
6. Elbows pang'ono ndichotse, kapena pamene akuchita Zochita chigongono ntchito olowa adzakhala lomwa.
7. Dzanja bwino anakonza.
8. Kupuma momasuka yosalala.

embodiments

Oyamba akhoza kuyamba ndi thupi, kumene manja pa phiri, osati pansi. Iwo akhoza kuchita masewera olimbitsa thupi ndi uthunthu wamfupi za kayendedwe, kotero kuti maondo samafuna pachifuwa.

Kuti mukumbukire ndondomeko ya kayendedwe ku Zochita amene amafuna akakwera miyendo osiyana, mungachite kubwereza woyamba phazi limodzi, ndiye ena. Kuyamba womberani muyenera pang'onopang'ono kenako kumanga liwiro.

Kodi kuchita masewera olimbitsa thupi "okwera"? Mwatsatanetsatane chithunzi limasonyeza magawo onse a thupi.

"Cliffhanger" - zolimbitsa zoyambirira

ntchito njira:

• kuika motsindika: mpumulo ndi pansi ndi manja ake, makhwatha phewa m'lifupi; pa manja ake; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kukokera bondo lanu lamanja m'chifuwa chanu ngati n'kotheka molunjika;
• mpweya - mu malo poyambira; kugwira phazi la kumanzere.

Chandamale minofu: atolankhani.

Wothandiza: mabere ndi matako.

ndi kupotoza

Chitani "Cliffhanger" kwa atolankhani. ntchito njira:

• kuika motsindika: mpumulo ndi pansi ndi manja ake, makhwatha phewa m'lifupi; pa manja ake; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kukokera bondo lanu lamanja m'chifuwa chanu, nthawi yomweyo ngati kupotoza m'chiuno bondo pang'onopang'ono phewa kumanzere;
• mpweya - mu malo poyambira; kugwira phazi la kumanzere.

Chandamale minofu: atolankhani.

Wothandiza: mabere ndi matako.

ndi zochulukitsira

Ndi zochulukitsira "Cliffhanger" - zolimbitsa thupi kuti apereka miyendo zina katundu ndi matako.

ntchito njira:

• expander wakumanga mapazi a pamwamba pang'ono pa bondo;
• kuika motsindika: mpumulo ndi pansi ndi manja ake, makhwatha phewa m'lifupi; pa manja ake; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kukokera bondo lanu lamanja m'chifuwa chanu ngati n'kotheka molunjika;
• mpweya - mu malo poyambira; kugwira phazi la kumanzere.

Chandamale minofu: ndi gluteus.

Wothandiza: hamstrings.

manja ake pa benchi

ntchito njira:

• kusiya atagona: kutsamira anaweramuka manja ake pa benchi; kanjedza phewa m'lifupi; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kukokera bondo lanu lamanja m'chifuwa chanu ngati n'kotheka molunjika;
• mpweya - mu malo poyambira; kugwira phazi la kumanzere.

Chandamale minofu: ndi gluteus.

Wothandiza: ankadziwana minofu khungwa.

pa mpira

Chitani "Cliffhanger" kuti matako a.

ntchito njira:

• kusiya atagona: ikani manja anu pa mpirawo; kanjedza phewa m'lifupi; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kukokera bondo lanu lamanja m'chifuwa chanu ngati n'kotheka molunjika;
• mpweya - mu malo poyambira; kugwira phazi la kumanzere.

Chandamale minofu: ndi gluteus.

Wothandiza: ankadziwana minofu khungwa.

"Cliffhanger" dvunozhny

ntchito njira:

• kuika motsindika: mpumulo ndi pansi ndi manja ake, makhwatha phewa m'lifupi; pa manja ake; elbows pang'ono wopindidwa; zala kupumula pansi; thupi - mzere wolunjika kuchokera kumutu mpaka kumapazi;
• kutulutsa - kutambasula minofu m'mimba; kulumpha kukokera maondo anu m'chifuwa chanu ngati n'kotheka molunjika;
• mpweya - udindo poyambira.

Chandamale minofu: atolankhani, mikono, kumbuyo.

Wothandiza: ankadziwana minofu khungwa.

Kodi uyamba kuchita kunyumba?

Chitani "Cliffhanger" mwangwiro yosayenera maphunziro kunyumba. Sikutanthauza luso kapena zida, chikugwira motsatira minofu amene akufunika kwa shapely, toned chithunzi. Si chinsinsi kuti makilogalamu mabvuto kuoneka zambiri pa matako ndi ntchafu. Ndi m'madera amenewa thupi analamula katundu waukulu thupi. Kamakupatsani minofu yanu katundu pazipita kuti kamodzinso akutsimikiza nchito zake polimbana ndi nkhokwe mafuta.

Zambiri ndi pa nthawi yomweyo ndi imathandiza zolimbitsa chidwi ndi chakuti n'zotheka kuchita onse mosiyana ndi osakaniza ndi Zochita zina. The ntchito yaikulu panyumba - ndi maganizo abwino, kuwonjezereka pang'onopang'ono katundu ndi pafupipafupi maphunziro.

Muyenera kusankha yoyenera njira Zochita. Patangotha masiku ochepa, akuchitika mu woyenda pang'onopang'ono. Maphunziro nthawi poyamba osati kuposa mphindi 10. Zomwe nthawi maphunziro ndi katundu ayenera pang'onopang'ono.

Kumanga minofu ndi kukhala thupi zoyenera angathe nthawi zonse kuchita masewera olimbitsa thupi ndi "Cliffhanger." Reviews kamodzinso zimatsimikizira kuti amachita izi zosavuta kungathandize kuchepetsa kupweteka kwa msana, kulimbitsa minofu ndi kubwezeretsa kusinthasintha msana. Komanso, ntchito tsiku zolimbitsa thupi bwino magazi ndi imayendetsa kagayidwe. Akuchita "Cliffhanger" nthawi zonse, mudzakhala funde la ndi mphamvu.