Kodi Zochita kwa kukongola

Monga olimba ndi ojambula pali zambiri zosiyanasiyana za kukongola kwa minofu ya paphewa. Zochita Mavesi kwa kukongola zikhoza kuchitika AH chiimire ali chikhalire ndi otsetsereka. Kuti timvetse amene ali zothandiza kwambiri, muyenera kudziwa chifukwa chimene izi minofu ya manja, ndi wotani ntchito iwo kuchita.

Chifukwa kufunika kukongola

magulu onse a munthu pogwiritsa ntchito manja kuti ntchito samatha mfundo idzagwiritsa kukongola. Pullups, pansi adaponya otsetsereka ndi yosatheka popanda mbali kupisa gawo ili la musculature anthu. Komanso, zimangosonyeza za kukongola chitukuko othamanga kwa oyamba, ambiri pa gombe ndi kutembenukira mtima wawo pa iye.

The mfundo za kulimbitsa thupi kukongola

Pofuna kusankha Zochita yabwino kwambiri kukongola, muyenera kumvetsa mfundo onse a maphunziro. Palokha, minofu imeneyi ntchito infrequently. Nthawi zambiri ndi ntchito molumikizana ndi msana, makamaka ndi latissimus ake. Choncho, pa siteji koyamba maphunziro kuganizira Zochita zikuluzikulu ndi kupitiriza kwa chimateteza pang'ono nzeru ndi luso zofunika.

Pamene minofu yanu kupeza chitukuko pachiyambi, m'pofunika kuphunzira mitundu payekha. Izi imakhudzanso kukongola kwa. Komanso, ngati inu kuchita Zochita kwa kukongola kunyumba, kupeza zotsatira zabwino ayenera kulabadira zotsatira mwakwaniritsa panthawi imeneyi maphunziro.

Ngati chitukuko cha phukusi zoyambirira za kukongola wanu ndithu mpumulo, koma ndi chochepa kwambiri, muyenera kuchita Zochita ndi kulemera olemedwa ndi mlingo wa kubwereza - zosaposa 5-6. Pankhaniyi, ndi brachii kukongola akuyamba bwino kunenepa ndi kuwonjezeka mu kukula.

Pa dzanja lina, ngati iye ali nkhawa zokwanira ndi kuchuluka kwambiri pa masewera olimbitsa thupi kuti kukongola, koma ali ndi maonekedwe chachikulu, m'pofunika ntchito mpumulo wake. Kuchita izi, ntchito njira zosiyana. Ndiko kuti, kotero muyenera kusankha kulemera bala kapena dumbbells kuchita kuposa 12-14 kubwereza mu njira imodzi.

Pali magawo atatu kuti ndi mulingo woyenera kuti akule bwino wa gawo ili la njira manja. Ngati kukongola alibe zolakwika ndi pompopompo osauka, pang'onopang'ono kuwonjezera kulemera kapena kutchuka, ntchito kulemera zolemera kwambiri zimene mungachite 11-12 kubwereza.

Kodi Zochita za chitukuko cha kukongola ndi

Inu mukhoza kusankha masewera olimbitsa thupi zosiyana kukongola: dumbbell, barbell, zochulukitsira kapena zolemera ena. Chinthu chachikulu - mtundu zida masewera, ndi kuphedwa moyenera kayendedwe.

Malinga mtundu osankhidwa a njira maphunziro akhoza zigwirizana wa nambala osiyanasiyana kubwereza mu osiyanasiyana zisanu ndi ziwiri. Pa nthawi yomweyo, njira ayenera kutenga masekondi 40 65 - ndiko kwa nthawi ngati minofu zagonjetsedwa kwa elaboration kothandiza kwambiri. Choncho, ngati inu kuchita 5 reps, omwe amatenga pafupi eyiti masekondi, ndipo ngati 20 - pafupifupi atatu masekondi.

Nthawi imodzi kubwerezabwereza zina kugawidwa mu chiŵerengero 1: 2. Izi zikutanthauza kuti ngati muli masekondi 6, katundu zochotsa amatenga masekondi awiri ndi pang'onopang'ono likumira - anayi. Ndipo kutsitsa projectile likhoza ndi kulimbitsa thupi kukongola n'chofunikira kakang'ono kuposa zikubweretsa wake.

Zochita ochiza kukongola kwa

Za mtundu wina ambiri zokambirana kuti kukongola ali maphunziro yekha pa bolodi Scott. Pakuti kukhazikitsa amagwiritsa ntchito bolodi mwachibadwa, imene wothamanga apuma elbows wake ndipo pang'ono ndi pang'ono kuukitsa barbell kapena dumbbells.

Komanso, ndithu wogwira mtima zolimbitsa thupi ndi dumbbells atakhala. The wothamanga ayenera kukhala pa benchi ndi kuwanyamulira iwo mapewa chogwirizana. Pali Kusiyana angapo gulu limeneli. Mwachitsanzo, angathe kuchitidwa imodzi ndi manja onse, alternating lamanzere, ndipo dzanja lake lamanja, kapena ndi ngodya yosalala manja pamene akukweza dumbbells.