Ikukoka phewa: ndipo zolimbitsa thupi

Mapewa - mwina mabvuto gawo la thupi wochita mpikisano. Iwo ali ovuta magazi ndipo amafuna njira yolondola. Kuphunzitsa thupi ili imatundumukira mapewa zowoneka. Ndipo pofuna kutsindika mpumulo wa kukongola ndi triceps. Komanso, ikukoka kudzakuthandizani kulimbitsa Mitsemphayi phewa, umene asapatsidwe phewa kuvulala olowa.

Features za ndondomeko maphunziro

Phewa deltoid mitundu, izo amalenga atatu inakula mtengo kutsogolo, pakati (medial) ndi kumbuyo. Pagona vuto lalikulu za maphunziro, simungathe mofanana bwanji matabwa onse atatu nthawi imodzi.

Kusalaza manja ongokhala Zochita zikuluzikulu ndi kutchinjiriza. Kuweta Zochita adzaphatikizapo ntchito matabwa awiri kapena atatu nthawi imodzi ndipo akhoza kugwiritsa ntchito wothandiza, trapezius minofu. Kudzipatula Zochita kupereka katundu basi pa mtengo wina. Kumbali ya thunthu thupi mapewa ndi atolankhani choimirira.

Zochita pachimake

Zochita Basic kwa ikukoka manja motere:

• barbell benchi atolankhani ubwenzi;
• Makina asilikali ;
• Dilution ubwenzi dumbbell;
• benchi Arnold;
• kukokera ndodo kuti kuchigama.

Pakati pa kudzipatula mtengo kutsogolo kwa ankadziwana ndi kupereka:

• kukweza ndi dumbbell kale;
• benchi chifukwa mutu.

Ntchito ya ankadziwana kutsogolo - Kupeleka dzanja ndi dzanja wina ndi ulemu kwa thupi ndi kukweza kutsogolo kwa thupi. Choncho, delts kutsogolo zimakhudzidwa pafupifupi Zochita onse kumene mukufuna kuti akanikizire kulemera.

Pakuti mtengo pafupifupi:

• Dilution dumbbell kudzera mbali;
• ofukula adaponya njerwa mu pulogalamu yoyeseza lapansi.

mtanda ntchito - akuluakulu a manja kudzera mbali. Choncho, makina alionse oyenera iye alikukhala.

Kumbuyo kwa mtanda ndi:

• ofukula ndodo atagona pa mimba yake;
• chigamulocho kuswana mu pulogalamu yoyeseza lapansi.

kumbuyo mtengo ntchito - Kupeleka dzanja kumbuyo. Choncho, kokoka onse obwera ndi cholinga adzakhala monga matabwa kumbuyo ntchito. Ichi ndi chifukwa chakuti pamene bwino anaphedwa zolimbitsa elbows wanu nthawizonse adzakhala retracted.

Kulimbitsa thupi kunyumba

Ikukoka phewa kunyumba weniweni ndi njira yoyenera. Apa m'pofunika yomweyo kukumbukira mipiringidzo yopingasa ndi mipiringidzo yomweyi. Mukhoza amapezanso pang'ono ndi kugula dumbbells zimene kwambiri kusintha zotsatira. Komabe n'zotheka ntchito ochiritsira Kankhani akuluakulu. Katundu ali wamkulu, kupanga tsankho kutsitsa pansi, inu mukhoza kuika mapazi anu pa mpando, kuti kuchepetsa osiyanasiyana apaulendo. The timapangira chiphunzitso cha manja, m'pamenenso ntchito sing'anga mtengo deltas, motero, matabwa kutsogolo zidzagwiritsidwanso ntchito pa yopapatiza-nsinga.

The akusunsa mphamvu chifukwa katundu malo amodzi. Pezani pansi monga otsika ngati n'kotheka ndi kupanga lakuthwa akutsikira zazing'ono.

Ngati womberani ikuwoneka yosavuta kwambiri, kuwonjezera kulemera zakuthupi - chikwama zonse. Komanso angagwiritsidwe ntchito m'malo dumbbells.

Magazi dumbbell phewa

Kutembenukira ku ntchito yonseyi ndi dumbbells, kamodzi ndi Dziwani awo mwayi pa mowa. Chifukwa chakuti aliyense mkono ntchito kwayekha, n'zotheka kuchita makamaka pa gawo lamanja la ankadziwana ndi. Kenako tikambirana chitsanzo cha zovuta zokambirana ndi dumbbells, yomwe ndi yabwino osati kwa oyamba:

1. Kukweza dumbbells patsogolo. Kulera akhoza kukhala mwina imodzi kapena alternately. Poyamba, dumbbells ali pafupi m'chiuno. Kudzatha torso, elbows pang'ono wopindidwa, manja mmalo awa ayenera kuonedwa lisanathe zochita. Pa chiyambi cha kuchira kukoka mpweya wanu kwa mpweya, mpaka mkono m'munsi udindo poyambira. Kuukitsa dumbbells pang'ono pamwamba mapewa kapena pa msinkhu wawo. Musanditaye ndi dumbbell zikuchepa pansi, adzawalange pa msinkhu phewa masekondi 2-3. Pakuti katundu wamkulu pa matabwa kutsogolo ntchito pamwamba pa nsinga za.

2. Kuswana kwa dumbbells mu dzanja. Pa zachifalansa kuti zigwiridwe, mpweya wanu, kwezani manja anu mbali. Kupuma kuchokera pamene dumbbells ali pa msinkhu phewa. Popanda fixation mu malo yoyambira, kuyamba kuchuluka atsopano. Machitachita olimbitsa thupi ndiwo kulemera pafupifupi ndi anayeza mayendedwe.

3. Kuswana kwa dumbbells mu otsetsereka a. Njira ali yemweyo anaimirira kuswana. Kusiyana komwe kulipo ndi kuti kudalira patsogolo ngati kuli kotheka likufanana ndi pansi, miyendo pang'ono wopindidwa, manja, elbows pang'ono wopindidwa, kumbuyo molunjika pa kukambiranako atasinthana maudindowo.

4. Benchi Arnold. N'zachidziwikire amachitidwa pa benchi ndi kumbuyo. Maondo elbows anu ndi kukweza manja anu pamwamba pa khosi woongoka, manja, umtembenuzire kanjedza akukumana inu. Pa zachifalansa kuti zigwiridwe, mpweya wanu. Yambani kwezani manja anu vertically. Pamene zolemera ali pamwamba pamutu, makhwatha kunja, kukuza burashi lapansi. Limbitsani manja anu bwinobwino, kutulutsa ndi pokoka mpweya pang'onopang'ono kuchepetsa dumbbells mu dongosolo iwowo. liwiro kasinthasintha wa maburashi ayenera kuchita masamu pamene kutsitsa dumbbells moti manja ake pa mlingo phewa kawirikawiri kufalitsidwa mkati.

5. Press wa dumbbells atakhala. Njira wokhulupirira ofanana zhimom Arnold, kusiyana ndi mu malo koyamba dumbbells, dzanja malo ali yemweyo, kokha dumbbells aukitsidwa mlingo diso, makhwatha kunja. Ku udindo uwu manja ndi anaweramuka ndi zokhoma ochepa masekondi pamene anatola pa midpoint lapansi. Tembenuzani ndi burashi kuchita masewera olimbitsa si chofunika.

Maphunziro pa bala yopingasa

Ikukoka phewa pa mowa ndi othandiza kwambiri. Kumbukirani kuti pa nthawi ya Chikoka akuluakulu akhale athandizi ankadziwana minofu. Popeza ntchito yaikulu ya deltas wa - osonyeza manja, khama lalikulu adzakhala Ufumuyo pakati pa Nyamulani pa crossbar lapansi. Choncho ndi bwino kuti agwirizane ndi tsankho Chikoka patsogolo ndi avareji zokwanira.

• Kukoka molunjika nsinga pakati. Miyendo anawoloka, mawondo pang'ono akunga. Pamene Matola a tsamba asungike mu pachimake malo a kumtunda kwa chifuwa ayenera kukhudza crossbar. Ndi kutsitsa mapeto a nkono molunjika. Kumbuyo ayenera mantha mu zolimbitsa thupi pofuna akugwedeza.

• Tsankho Chikoka n'zosiyana nsinga. Ayenera omangika pakati pa kupeza bwino. Akafike m'ma mfundo udindo uwu adzakonza ndi kuyesa kuchotsa phewa, ngati shrugging.
• Kukoka yopapatiza n'zosiyana nsinga. Pamene kukweza mapewa ayenera retract ndi kuchepetsa tsamba. Pamwamba pa bala ayenera kukhudza m'mawere.

CHITSANZO ogwira kulimbitsa thupi

ikukoka pulogalamu mikono:

• Kukankhira akuluakulu (monga sitata a) - 1 kufika kwa isanayambike kutopa.
• Kukweza dumbbells pamaso panu - 8-12 reps kwa waika 4.
• Kuswana kwa dumbbells mu dzanja - 8-12 reps kwa waika 4.
• Kuswana kwa dumbbells mu otsetsereka a - 8-12 reps kwa waika 4.
• Arnold atolankhani kapena dumbbell benchi atakhala - 8-12 reps kwa waika 4.
• kusankha mtundu umodzi ndi kupanga njira zingapo chiyambi ndi mapeto a chigawo Chikoka akuluakulu mu kulimbitsa thupi limodzi bwino.
• Mukhozanso kumaliza 1 ya Kankhani akuluakulu mpaka kutopa kotheratu.

Mpumulo pakati pa 1 yokha, Choncho za 30-40 masekondi.

Nsonga

Kulemera dumbbells ayenera kukhala omasuka inu kusankha, kotero inu mukhoza kuchita 8-12 reps ndi chikhalidwe kuti iteration atsopano adzapatsidwa mphamvu. Ngati Zochita savuta, kuwonjezera kulemera kulemera kwa.

Woyamba ndi mukhale zolimbitsa thupi njira, ndiyeno kuwonjezera kulemera opaleshoni ndi kulemera kwa zolemera. Kankhani akuluakulu ndi kukokera akuluakulu ayenera idzachitika pa kofulumiraku. Kugwira ntchito ndi dumbbells M'malo mwake, ayenera ikuchitika pang'onopang'ono ooneka enieni.

Maphunziro Sikuti kuchita tsiku ndi tsiku, moti 3-4 nthawi sabata, minofu yanu muyenera zina.