Kodi kuonjezera benchi atolankhani? ayamikira novice

A zambiri anyamata afika ochitira masewera a, maloto a chifuwa wokongola, amene pa kugonana fairer wakhala zosasintha kusangalala. Koma pofuna kupeza loto lomwelo, m'pofunika khama. M'nkhani ino tikambirana wina zokambirana zofunika kwa minofu ya chifuwa - benchi atolankhani. Tiyeni tikambirane mbali: kodi kuchita masewera olimbitsa thupi, kodi kuonjezera benchi atolankhani, kangati sabata kuphunzitsa bwino ndi ena ambiri.

Choyamba, chiphunzitso pang'ono. Benchi atolankhani ndi Zochita zofunika ojambula ndi powerlifting, amene anafuna kuti chitukuko cha pectoral minofu munthu, triceps ndi mbali ya minofu deltoid. Pali zinthu zosiyanasiyana zolimbitsa thupi ili: tingachipeze powerenga benchi atolankhani, benchi atolankhani pa kulozetsa benchi, pa benchi mozondoka, nsinga chopapatiza, ndi ena. Sitingathe kunena kuti zonse mitundu zosiyana yekha mu ntchito za luso, chifukwa malingana ndi mtundu zomwezi, zabwino kapena woipa anakhudzidwa ndi chimodzi kapena minofu wina. Koma tsopano si za izo. Kuyamba, kupenda funso lofunika kwambiri, kotero zosangalatsa oyamba: "Kodi kuonjezera benchi atolankhani"

oyamba ambiri amaganiza kuti zambiri zolimbitsa iwo atero, mofulumira adzatha kuonjezera mphamvu yake mitengo ndi kuwonjezeka mu minofu misa. Ndipo apa pagona kulakwitsa kwambiri. Popeza kuti minofu catabolism amayamba maphunziro chopambanitsa mwakayakaya. Kuti ndi, kuyika Mwachidule, ndi akuwaza. Izi nkwachibadwa kwa kusowa mphamvu, kotero kuti (thupi) akuyamba ntchito mapuloteni (nyumbayi mchitidwe minofu yanu) kudzaza izo. Choncho, ambiri mulingo woyenera kuchuluka kwa thupi minofu pachifuwa (wina zhimom kokha inu sangathe mofulumira kuwonjezera ntchito yawo) ndi 4-5 (kwa woyamba 2-3), aliyense amene adzakhala waika 2-4 cha 7-10 kubwereza. Ndi kuyendera ochitira masewera a (nthawi osachepera 3 sabata) pa masabata 2 mudzatha kuwonjezera pa atolankhani la makilogalamu 2.5-5.

Kulankhula zinthu zina. Kuonjezera muzikhoza mu benchi atolankhani (ndi Zochita zina) sadzakhala zimatheka mwa kuwayendera masewero olimbitsa lapansi.

Inu mukuona, pamene ntchito ndi chitsulo anthu kuyamba kukhala minofu ndipo, ndithudi, kuwonjezera minofu misa. Komabe, ngati muli zakudya m'thupi, nthawi zambiri mokwanira, mulibe tsiku lililonse, ndipo muli ndi zizoloŵezi zoipa (mowa kwambiri komanso kusuta), simungathe ngakhale ndimalota za kukula kwa minofu misa. Kumene amati kamodzi pa miyezi 2-3 kuti amwe mu mabwenzi zoipa - osachepera mopusa. Ndife anthu, pomwe? Komabe, ntchito kwambiri kawirikawiri mowa kapena poizoni chimawononga osati thanzi ambiri, komanso minofu yanu. Zonsezi kumabweretsa otchedwa "stagnation" ndipo m'mbuyo kukula kwa minofu.

Ngati mulibe kutsatila malamulo ambiri ojambula, inu sizigwira ntchito. Koma ku nkhani ya "Mmene kuonjezera benchi atolankhani kwa nthawi yochepa." Monga kwanenedwera kale, mphamvu ya kulimbitsa thupi ndi zofunika, kutsatira ndi zakudya. Koma pali chinthu china chofunika kwambiri - ntchito zida. Choyamba, m'pofunika kuti atenge kusankha yoyenera (aliyense wa mitundu ndi osiyana). Chachiwiri, khosi Musapereke pang'onopang'ono pamtima. Kachitatu, si koyenera kusintha mayendedwe zochita.

Ndipo potsiriza - musayambe kuchita benchi atolankhani zolemera katundu, chifukwa Pankhaniyi pali mwayi kuvulazidwa. Ndi bwino konzekera ndi kulemera pang'ono 10-15 kubwereza. Kumbukirani! Musati kuphunzitsa pachifuwa nthawi zambiri. Ngati inu ntchito kupyolera lililonse kulimbitsa thupi, izo sizidzakhala ndi nthawi kuti achire. Ndi bwino kuthana ndi nthawi 1-2 sabata, izo zikanakhala njira yabwino.

Pomaliza, njira otero thupi woyamba ndi zotsatirazi. Tiyeni tinene benchi anu nthawi 8 makilogalamu 50. Ndiye ife tikutsatira mfundo pansipa.

Mlungu 1-2:

Choyamba njira - ndi zochangamutsa (n'zotheka ndi khosi limodzi);

2 njira - 8h50 makilogalamu;

Chachitatu njira - 7 (8) x50 makilogalamu;

4. njira - 55 makilogalamu pa pazipita.

Mlungu 3-4:

Choyamba njira - ndi zochangamutsa;

2 njira - 8h50 makilogalamu;

Chachitatu njira - makilogalamu 55 pa pazipita;

njira wachinayi - 57,5 makilogalamu pa pazipita.

Sabata 5:

Choyamba njira - ndi zochangamutsa;

2 njira - 6-8h55 makilogalamu;

Chachitatu njira - 57,5 makilogalamu pa pazipita;

njira wachinayi - makilogalamu 60 pa pazipita.

Komanso, munthu ali yense otchedwa stagnation gawo pamene zotsatira mkuuka pang'onopang'ono. Apa, kulemera ayenera kusankhidwa kuposa aliyense payekha. Komabe, m'mwezi ayenera chinawonjezeka ndi makilogalamu osachepera 2.5.

Ngati simungathe kupita kwa masewero olimbitsa thupi, muli mwayi kugula benchi kwa benchi ndi kapamwamba ndi zikondamoyo kunyumba. Ndithudi, zonse zida izi ndi chachikulu zedi, koma akhoza adzaikidwa mu garaja kapena chapansi. Chisoni ndi bwino kugula Olympic. Zikondamoyo - makamaka ndi osiyanasiyana 5 kg (5 mpaka 20 makilogalamu, mwachitsanzo). Benchi kwa benchi atolankhani barbell ziyenera kukhala zosavuta ndi zotheka ndi chosinthika zoyenera khosi.

Ngati mulibe ndalama kugula ichi kapena icho mwatsatanetsatane, inu mukhoza kuchita zonse nokha. Benchi kwa benchi atolankhani ndi manja awo mu Baibulo losavuta - opepuka ndithu kamangidwe, pali zithunzi zambiri pa izo, mmodzi amene inu mukhoza kuwona pamwamba. Kuyambira zikondamoyo ndi zinthu stamped poipa. mfundo ndi yakuti popanda makina wapadera Tokarski ndi zipangizo zina kulenga awo zovuta. Choncho kukumba ndalama ndi kuthamangira kwa masewera yapafupi shopu! Ine ndikuganiza funso mmene kuonjezera benchi atolankhani, ndi ena ambiri zambiri zochititsa chidwi, ife anayang'ana pa. Zabwino zonse mu maphunziro anu!