Maphunziro mulingo woyenera kapena mmene kupeta minofu.

Kukonza, mwanjira ina, ife tonse anakumana ndi funso "mmene kupeta minofu?". Komabe, si onse ife kudziwa yankho la funso limeneli. Ndithudi, ine zimapita kuti yankho umadziwika ochepa - akatswiri woona za ojambula ndi madokotala oyenera, physiologists. Ndipo ngati kukumana koyamba ndi nkhani mwachindunji ndi mmene iwo kudziwa kuti "chimene chili chabwino ndi chimene chili - zoipa," kusazindikira nthawi yomweyo chifukwa pali ndipo sakanachita, yankho lomaliza la funsoli odzipereka pamodzi ndi maola ambiri a makalasi pa thunthu ndi Maphunziro Akakhalidwe Kazolengedwa.

Kutembenukira kwa ena, tinapeza yankho la funso "mmene kupeta minofu?" Ndipo tsopano okonzeka kugawana ndi inu.

Choncho, potengera kukula kwa minofu minofu ndi "maphunziro". Iwo anaphedwa molondola, ndi nthawi zina ndi mphamvu akhoza kubweretsa inu mukufuna - wokongola ndi mpweya thupi.

Ife sitikhala kupita yeniyeni, kuyambira lenileni ndi zofunika kwa ife makamaka chibadidwe minofu onse, kaya malo awo. Pachifukwa ichi, inu simudzapeza pano mayankho a mafunso monga: "mmene kupeta matako" ndi zina zotero.

Komabe, apa mudzapeza malangizo omveka bwino mmene kuchita zimene muyenera ndi sizikupanga chanzeru.

Ife mwatsatane pa sitepe yoyamba "mmene kupeta minofu." Chinthu choyamba kuchita - kuchotsa maganizo olakwika ofala pakati pa anthu a othamanga ngati minofu ndi zambiri - kumatanthauza zambiri. Mukamaphunzira kuphunzitsa bwino zotsatira.

Kangapo ndaziona onse mu dzanja ogwetsana anyamata kulemera mpaka makilogalamu 75 anapambana zazikulu ndi beefy anyamata 90 ndipo ngakhale mtheradi-Maf, ndi kukula kwa minofu awo ankasiyana kwambiri. Komabe, chifukwa sanali ndikuonetseni ndi kutsimikizira "mphamvu onyenga" Miyeso.

Kusonyeza Bodza la mawu anu chachiwiri, Ndikhoza kupereka chitsanzo cha mmene achinyamata akubwera kwa nthawi yoyamba mu gyms ndi kuchita pa mfundo za "zochuluka ndi wautali kupikisana" chinkhoswe kwa zaka ndipo sanathe kuwonjezera makilogalamu oposa 2-3 minofu. Mosiyana ndi iwo, podziwa wothamanga akuchita nawo masewero olimbitsa si oposa 3 pa mlungu ndipo zotsatira zabwino, kupeza pogwiritsa 10 minofu misa Taphunzira.

Choncho, ndi chiwonongeko cha nthano pa.

Ndi nthawi malangizo ofotokoza mmene kupeta minofu.

• Kuchita maphunziro atatu pasabata.
• Kufalitsa Zochita pa magulu osiyana minofu ndi kaphatikizidwe iwo: kumbuyo, kukongola, triceps, chifuwa ndi miyendo.
• Chitani pa minofu abdominals zizichitidwa kumapeto kwa aliyense kulimbitsa thupi.
• Nthawi maphunziro - 1 ora.
• Kuchita Zochita zonse bwino zotheka popanda kuonera.
• Kumwa madzi maphunziro pokha pokha kwambiri ndi zedi yaing'ono.
• Aliyense zolimbitsa chitachitidwa ndi kulemera mungathe kuchita nthawi 10, pamene akuchita 12, koma khama asamathe kawiri anachita molondola mumasangalala nawo.
• Zochita zimagwiridwa pang'onopang'ono kulamulira mphamvu ya gulu lonse, zimavuta kupita manja ufulu kugwa.
• Pa masewera olimbitsa thupi limodzi muyenera kuchita waika atatu.
• Mmodzi minofu gulu ayenera kukhala osachepera atatu osiyana Zochita anachita mu tsiku limodzi.
• Kuswa pakati waika - 1minute.
• Kutulukira pakati Zochita osiyana - 3 Mphindi.
• Pa yopuma, kuyenda kapena kulankhula zonse (musamagende pansi kupuma ndi kukubwezerani).
• Mukukonda Zochita ndi dumbbells m'malo ndi barbell thupi, pamene pali njira ina. Kuchita masewera olimbitsa thupi ndi ndi dumbbells, manja anu ndi mgwirizano ndi dzanja limodzi si "adzatenga" katundu kuposa mzake. Komanso, nthawi yonseyi ndi dumbbells ntchito magulu zina minofu omwe amalamulira malo ndi dzanja malo. Mbali imeneyi kudzakuthandizani kukhala amphamvu ndi Hardy akulu dongosolo la lamba phewa.
• Pa ntchito yonseyi, kuima pamaso galasi kotero kuti inu mukhoza kuwona izo zinali zolondola kapena ayi, inu akuchita izo.
• Ndipo ambiri Chofunika - kudya bwino ndi lalikulu zedi, komanso musaiwale za kupuma mokwanira (kugona muyenera maola osachepera asanu ndi atatu, kotero kuti nthawi thupi kuchira kwa kulimbitsa thupi lotsatira).

Kotero ife anapereka yankho m'mene tingamangire minofu anayambitsa inu mbali zikuluzikulu ndi malamulo, mogwirizana ndi zomwe zingathandize inu kukhala "kwambiri".

Komanso, mfundo ife alabadira funso "Kodi kupeta ndi dumbbell?".