Ine ndikufuna kumbuyo yotakata! Kodi kuphunzira kukhala omangika pa bala kuchokera zikande?

Achinyamata masiku ano amakonda kupita kumalo ochitira masewera a; iwo amakopeka ndi chilakolako kulilandira othamanga wogona chithunzi. Koma chomwe chimapangitsa chithunzi wolimba? Kumene, ndi yotakata mapewa ndi kumbuyo waukulu. Mukhoza kuchita yaikulu ya chipika chapamwamba kwa latissimus dorsi, ndipo n'zotheka kuchita pa mowa. Koma kudziwa kuti andipeze pa bala kuchokera zikande?

Kodi minofu akugwira ntchito pa bala yopingasa

Monga tanenera kale, ndi latissimus dorsi - gulu lalikulu, limene nawo mowa. Wothandiza minofu - triceps, kukongola, pachifuwa. Nthawi zambiri, bala yopingasa ndi mbali yaikulu pa torso lonse, msana ndi kaimidwe.

Kodi kuyamba andipeze pa mowa: njira yoyamba

Anthu ambiri amaopa kuti ngakhale tikuyandikira bala yopingasa. Koma palibe amene amathira kulembamo kwa nthawi yoyamba. Ngati muli kuti andipeze pa bala kuchokera zikande, kuyamba chabe kukangamira izo. Izi zimathandiza mu malo oyamba kuonjezera mphamvu ya nsinga. zala zathu ndipo woimbayo ndi ofooka kwambiri, ndipo nthawi zambiri ife sizingagwire chifukwa kuti si okhoza gwiritsitsa crossbar lapansi. Akuyesa kukangamira pa bala akhale ngati n'zotheka, nthawi iliyonse kuwonjezeka nthawi ya.

Limbikitsani latissimus

Inu nthawi zonse tiyenera achite samatha ofukula kutengera akukoka pa mowa. Pamaso kuphunzira kugwira pa mowa kuchokera zikande, muyenera kuchita Zochita pa thickening a minofu ya kumbuyo - asilikali a dumbbells mu otsetsereka a.

Zochita zoipa

Wachisoni kukokera kulola zinachitikira ntchito minofu kumbuyo mu kumangika ndi. Kukwaniritsa pa thandizo kumbali, kumvetsa kapamwamba. M'pofunika kuchotsa miyendo ndi thandizo, anasiya atapachikidwa patsogolo pa nkhope yopingasa bar. Pansi pa madziwo yake kuyamba kupita pansi, pazipita Yosefera lats. Choncho, muyenera kuphunzitsa kumbuyo osachepera mwezi kapena iwiri. Ndiye mukhoza kuyamba Zochita yachibadwa. Tsopano inu mukudziwa momwe kuphunzira kukhala omangika pa bala kuchokera zikande. Pamafunika kukonzekera kwambiri.

Njira kuwonjezera chiwerengero cha chikoka mmwamba

Chifukwa, kukonzekera minofu nawo Chikoka akuluakulu, kwambiri mphamvu. Mukhoza chitani mwachindunji Chikoka akuluakulu. N'zachidziwikire imagwiridwa popanda yojambula ndi chosavuta. Mu nthawi oyambirira kumangika angathe kuchitidwa ndi mfundo m'munsi thandizo, ndipo ntchito zinthu zosiyanasiyana wothandiza: kachingwe, absorbers mantha.

Mukakhala kuphunzira kuti andipeze paokha ndi matalikidwe zonse nthawi osachepera 1-2, kuyamba kuchita m'njira zotsatirazi. Patangopita mwezi, tsiku lililonse, kukokera pa bala pa 1-2 kakhumi njira kwa tsiku lonse. Mu yomweyi, pa mlungu muyenera kuchita maphunziro a kumbuyo: chapamwamba ndodo, deadlift, dumbbell.

Tsopano tikudziwa bwanji kuti mudziwe kuti omangika pa bala kuchokera pansi, ife sanapeze ataima wogona yotakata mmbuyo. Chofunika - musaphonye makalasi ndi chiyembekezo lotsogolera adzilemba zotsatirazo kwa nthawi yoyamba. Ambiri, sangathe andipeze ngakhale kamodzi, kutaya bala yopingasa, pachabe yekha ndi masewera. Kugwira ntchito mwakhama, maphunziro mwadongosolo ndi chikhumbo chachikulu akhoza kugonjetsa kufooka kwa thupi lake ndi zovuta kupanga ubwenzi ndi bala yopingasa.