Galimoto Kankhani akuluakulu kwa oyamba. Phunzitsani thupi lanu molondola

Kukankhira akuluakulu akhala kuyambira kukhala mmodzi wa wodziwika kwambiri zokambirana aliyense Woyang'ana chithunzi ake ndi kuyesa ngati mulibe masewero olimbitsa thupi, kapena osachepera nthawi zonse kunyumba. Koma osati othamanga onse amadziwa mfundo yakuti ili silingakhoze kokha kutulutsa mpaka minofu pachifuwa ndi kulimbitsa manja, komanso kuwononga thupi lanu. Tiyeni tione zimene ayenera kukhala Kankhani akuluakulu chiwembu amene ukuyamba kumene kuphunzitsa.

Choyamba, tiyeni amadziwa bwino ndi mtundu uwu wa masewera olimbitsa thupi? Inde, zonse ndi losavuta - Kankhani akuluakulu osati kulimbikitsa pafupifupi onse minofu ya thupi chapamwamba (makamaka inakwaniritsidwa minofu pachifuwa, atolankhani, ndi lamba phewa), kuthandiza kuonjezera voliyumu ndi minofu mpumulo, komanso kukhala opirira, see ndi mphamvu makhalidwe a thupi. Koma sitiyenera kuiwala kuti ndi katundu kwambiri kufika kunja Mthandizi wabwino kukhala mdani wa kukula kwa minofu. Mwachitsanzo, ngati inu chovuta kwa masewero olimbitsa thupi ndi nthaŵi kulemera maphunziro, simukhala kwambiri zambiri kuti wrung pa nthawi yomweyo kunyumba - chotero chabe sudzapereka thupi achire, ndipo minofu pachifuwa kusiya kukula ndipo mwina ndichepe mu Volume.

Ngati mwaganiza kuphunzira kunyumba, kunja holo, ndiye kukankha akuluakulu chiwembu kuti zinthu zimenezi amaoneka mosiyana. Chinthu choyamba kumbukirani - samachita Kankhani akuluakulu kwa nthawi zoposa khumi mu njira imodzi. Ikuluikulu chiwerengero cha kubwereza kungachititse chakuti minofu pectoral amangokhala Kusiya kukula, koma kuonjezera mpumulo awo ndi kapangidwe. Ndi bwino pamene kubwereza khumi ndi njira imodzi kuyenda kusokoneza ntchito yonseyi. Akatswiri anazindikira kuti, wrung kunja, munthu amagwiritsa za makumi asanu ndi limodzi mphambu asanu pa zana a thupi lawo, pamene Kankhani akuluakulu pa mawondo ake katundu alibe upambana peresenti makumi asanu ndi kulemera kwa wochita mpikisano. Choncho, mukhoza kuyamba kulimbitsa thupi lanu ndi pushups pa maondo, kupita kuphedwa yachibadwa zolimbitsa thupi ili, ndipo m'tsogolo kuchita pushups pa zala za dzanja limodzi kapena ndi thupi owonjezera pa nsana wanu.

Kumbukirani kuti kuchita masewera olimbitsa thupi izi zimathandiza chitukuko cha magulu osiyana minofu ndi wothamanga akhoza mosadalira kusintha katundu anthu kapena minofu zina za thupi. Mwachitsanzo, lonse nsinga Kankhani akuluakulu chingatithandize kuwonjezera minofu pectoral, ndi kuchita yopapatiza nsinga adzakupatsani nkhawa pa triceps lapansi. Ndi zofunika kuchita masewera olimbitsa thupi tsiku lililonse (kasanu sabata - masiku awiri a mpumulo zidzafunika kubwezeretsa thupi), njira zingapo tsiku. Galimoto pushups munthu aliyense akhoza kukhala munthu, koma ena zinthu wamba udzakhalabe pano mu kuchita izi.

Choyamba, posapita nthawi funso n'lakuti mmene kusokoneza Kankhani akuluakulu. Izi zikhoza kuchitika m'njira zosiyanasiyana - womberani pa dzanja limodzi, ndi thonje kapena apeze thupi owonjezera kulemera. Pakuti bwino kutambasula minofu pectoral, ena ogwira ntchito mankhwala kwambiri Kankhani akuluakulu. Kuchita masewera olimbitsa thupi ili muyenera kugwiritsa ntchito yapadera kanjedza zina kapena amipando atatu (awiri ntchito ngati zogwiriziza manja, ndi wachitatu ayenera kugwiritsidwa ntchito pa mapazi), ndi tanthauzo lake ndi kuti sag ayenera kukhala akuya zotheka - mu yachibadwa kutero monga zambiri kumathandiza pansi.

Nkofunika kukumbukira kuti ngakhale langwiro kwambiri pushups chiwembu singagwire ndi kulimbitsa thupi mokwanira ochitira masewera a. Koma ngati Kankhani akuluakulu taphunzira ndi Zochita zina (kukhala akuluakulu, kokoka m'mimba), mukhoza kukhala thupi lako mu mawonekedwe aakulu, ngakhale popanda kupita ku malo olimba ndi "trenazherka".