Kukankhira akuluakulu pa khoma: kugwiritsa ntchito luso ntchito, mungachite zina zolimbitsa

Kukankhira akuluakulu - ichi ndi chimodzi mwa Zochita otchuka kwambiri kwa minofu pachifuwa. Pali oposa 50 yofanana ndi kuchita izi. Aliyense chidwi ndipo angagwiritsidwe ntchito pa zifukwa zina.

Zosintha Kankhani

Classic pushup sitima pectoral minofu, deltoid ndi triceps minofu. M'pofunikanso kuwonjezera kuchita masewera olimbitsa ndi kulumpha - kuchita masewera olimbitsa thupi kusintha malangizo. Chonchi kuchita changu-mphamvu, mphamvu zachiwawa. Njira iyi ikhoza kugwiritsidwa ntchito Boxers, chifukwa mphamvu zachiwawa la manja angadwale liwiro amadza.

N'zosiyana Kankhani akuluakulu - mmodzi wa Zochita ambiri amuna ndi akazi. Njira iyi ndi zothandiza kuphunzira kwa minofu triceps. Chifukwa embodiments osiyanasiyana (ndi miyendo wopindidwa, ndi miyendo molunjika, ndi zolemera zina pa m'chiuno) zolimbitsa thupi ndi kupezeka kwa anthu a olimba osiyana. Chotero njira zikhoza kutheka kulikonse: kuntchito kunyumba.

Akusunsa - mmodzi wa maseŵerowo kwambiri ndi zovuta. Timatha inu kufufuza ndi pectoral minofu, ndipo ankadziwana, ndipo triceps. Pakuti iwo amene katswiri njira ya akuchita kokoka, pali simulators kuti kuthandiza mwamsanga ndipo bwinobwino aphuzire m'mene angapangire Kankhani akuluakulu pa mipiringidzo.

Zochita izi ndi zovuta kukhazikitsa ndi zimafuna luso zina ndi maphunziro. Choncho, pofuna kupewa zoipa ndi bwino kulowa mode maphunziro, muyenera kuyamba ndi losavuta - kukankha akuluakulu pa khoma manja ake. Izi njira yosavuta mu kuphedwa, koma palibe sakhala ogwira.

Njira iyi ndi akazi, ngakhale zikhoza kugwiritsidwa ntchito amuna onse Mwachitsanzo, ngati zochangamutsa patsogolo maphunziro.

Kukankhira akuluakulu pa khoma - ichi ndi chimodzi mwa zosankha zovuta kwa Kankhani akuluakulu. Version a linga ndi oyenera anthu a mibadwo yonse ndi milingo olimba.

njira ntchito

Kuchita masewera olimbitsa thupi muyenera kuwuka pa mtunda wa sitepe kuchokera pampanda (70-80 cm). Phazi mbamuikha pansi, manja pa khoma, pamene Kankhani-chidendene kuchokamo pansi, miyendo ndi thupi - mzere umodzi.

Kufinya kwa khoma dzanja kungakhale lonse kapena yopapatiza chiphunzitso (m'lifupi phewa popanda).

Pamene mawu ambiri manja pa zachifalansa muyenera potelani elbows ndi kufalitsa azisiyana, ngati inu kutulutsa kubwerera ku malo ake apachiyambi.

Pamene wakhala manja a zolimbitsa thupi yopapatiza ikuchitika chimodzimodzi, koma elbows ndi anakakamizidwa thupi, monga inu kutulutsa kubwerera ku malo ake apachiyambi.

ntchito minofu

Pamene akuchita ntchito yonseyi - Kankhani akuluakulu kuchokera pampanda - ntchito magulu angapo minofu: pachifuwa, deltoid, triceps.

Malinga ndi katundu wa Manja lili pa akatumba onse, koma ndi udindo yopapatiza, minofu triceps (triceps) ndi yodzaza kuposa ena.

Mungasankhe zolimbitsa

Kukankhira kutali khoma atsikana zingabweretse mavuto mu ntchito. Nthawi zambiri atsikana ndi ululu malo dzanja. Vutoli zikhonza kukhalapo pa zifukwa zosiyanasiyana. Kupewa kusapeza thupi angathe kuchitidwa ntchito sankafuna wapadera kapena dumbbells. Chifukwa cha zigwiriro wapadera olowa malo ndi anatomically kwambiri yabwino, ululu kutero.

Pambuyo katswiri khoma Kankhani akuluakulu pa manja akhoza adzatsika pansipa pakhoma. Powonjezera katundu njira pambuyo khoma mukhoza kupita thandizo m'munsi Mwachitsanzo, ntchito ngati tebulo amasiya kapena anapambutsa benchi. Kunyumba, mkulu countertop ndi wangwiro kuwonjezeka katundu, ndipo mu masewero olimbitsa zolimbitsa thupi, mukhoza kugwiritsa ntchito okonda benchi, pang'onopang'ono kutsitsa izo. Mapeto a Kankhani akuluakulu pa khoma - ndi zosinthika ya pansi.

Kukankhira akuluakulu ndi chiphunzitso yopapatiza - ndi mwaukadaulo kovuta thupi, kotero inu mukhoza kuphunzira pa dzanja woyamba kolowera lonse.

Kukankhira akuluakulu pa khoma ntchito ndi mogwira

Kukankhira akuluakulu - mosakayikira wogwira mtima thupi minofu pachifuwa. Ndi zipatso zonse chiwerengero cha kubwereza wa m'mawere adzakhala zambiri toned ndi amphamvu.

Kukankhira pakhoma - lalikulu mwina chifukwa oyamba kapena anthu amene akubwerera ku maphunziro pambuyo choipa. Zokwanira otetezeka thupi malo onse.

Si chinsinsi kuti wamkazi thupi mafuta mukusungira mbali 3 a thupi: kumbuyo kwa manja, mimba ndi ntchafu. Kukankhira akuluakulu ndi chiphunzitso yopapatiza ya manja kuthandiza kukokera kumbuyo kwa manja, m'munsi thupi mafuta.

Ofukula Kankhani akuluakulu: Patsogolo njira

Ofukula Kankhani akuluakulu kuchokera pampanda - wina zokambirana zofunika kwambiri. Izo zikhoza kuchitika ndi khoma, mu mipiringidzo khoma kapena pamtengo, zida zina kuti mwina si chofunika. Musanayese kudzapereka ntchito yonseyi, ndi bwino kuti options losavuta: khoma pansi, mipiringidzo m'goli. Ndiko kuti, kulimbikitsa minofu deltoid, chifukwa uwu ndi chokhethemulira chachikulu nawo kuchita izi.

Ofukula Kankhani akuluakulu zikukhudza mawu yotakata manja pamalo koyamba mozondoka. Ngati womberani wayamba monga kuphunzira, ndi bwino kuchita ndi kuopa thandizo. Izi kupewa kuvulala zosafunika wa ophunzira kuteteza ena.

Pambuyo Baibulo ofukula za Kankhani akuluakulu kukhoma ndi katswiri, mungayesere kuchita masewera olimbitsa thupi popanda thandizo, mu malo ufulu.

Aliyense zolimbitsa njira - izo ndi njira yabwino kwambiri kulimbitsa minofu ya thupi chapamwamba. Kuyambira ndi losavuta (mpanda), pang'onopang'ono complicating Aliyense kukwaniritsa cholinga - kulimbitsa minofu pachifuwa.