Maphunziro ndi kulemera yekha: pulogalamu thupi

othamanga achinyamata ambiri kuyesera kukwaniritsa zotsatira mu masiku oyambirira a ntchito yake, yocheza ndi mphamvu zambiri pa zochita zosafunika kwathunthu. Tikuyankhula zokhudza yokopa mu gyms ndi kuphunzitsa zinthu zolemera. anthu ochepa mukudziwa kuti pa siteji koyamba maphunziro ndi kulemera yekha adzalola aliyense msanga monga bwino kuthetsa ntchito zonse.

Cholinga cha nkhaniyi - ochepa okonzeka zopangidwa ma oyamba ndi kufotokoza mwatsatanetsatane kukuthandizani msanga nawo mu dziko la masewera akatswiri ndi iyende kuonekera popanda kupita kumalo ochitira masewera a. Tiona yekha pa maphunziro bodyweight.

dontho

Asanayambe kuphunzira zambiri zolimbitsa thupi yabwino, ndi wokwanira atapatuka pang'ono kuchokera yaikulu ndi zolinga. chakuti atsopano ambiri amakhulupirira kuti pali zokambirana zapadera. Mwachitsanzo, kuwonda ndi zovuta wina, ndi ya misa kapena mphamvu - wogwiritsira ntchito chosiyana.

Ndipotu palibe kusiyana. Mphamvu maphunziro ndi kulemera yekha angathe kupanga novice wothamanga ndi kuonda, chifukwa pali zinthu zofunika ziwiri zokha: kugunda kwa mtima ndi minofu minofu anachita katundu. Slimming kufunika kuukitsa kugunda kwa mtima, chifukwa mphamvu zofunika "mphambu" minofu ndi kunenepa adzalekanitsa Zochita.

Nyumba ndi simulators

Kuluka kwa mpweya yokha sangakhale zoni ntchito. Mulimonsemo, muyenera wothandiza zida thupi. Choncho, ambiri mwa anthu obwerawa pa dzanja amafunika kukhala ndi bala yopingasa ndi mipiringidzo yomweyi. Akatswiri amalangiza kugula olimba makina "3 1", womwenso Chalk onse kugwira ntchito ndi kulemera yake. Nthawi kwambiri vuto zingathe kuthetsedwa ndi angapo mipando okha chiopsezo kuvulazidwa mu Zikatero kumawonjezera kwambiri.

Komanso, kuti aphunzitse ndi kulemera zawo thupi, ndi nthawi kuti ndi wapadera anati yoga mphasa kuti angapezeke mu sitolo iliyonse zinthu zamasewera. chowonjezera kulembapo yaitali chifukwa cha ukhondo chifukwa chakuti ambiri maseŵerowo ndi kuchita atagona pansi.

Akatswiri akulimbikitsidwa oyamba kuyang'ana zinthu zamasewera sitolo ndi gulu mphira maphunziro. chowonjezera Izi zaka zingapo linakhalapo pa msika mwamsanga chidwi cha atsopano ambiri, chifukwa pamene tigwiritsa ntchito bwino kuti amalola kuti efficiently ntchito kupyolera minofu iliyonse ya thupi.

Waukulu lipenga khadi novice

The bwino zolimbitsa thupi kulemera awo ndi zabwinobwino anyonyomala. Kuphunzitsa pulogalamu ndi kulemera yakeyake panyumba simungakhoze kuchita popanda iwo. Komanso anyonyomala ochiza minofu akulembedwa slimming. Mbali yoyamba muyenera kuchita Zochita pang'onopang'ono, moganizira lililonse kubwereza, koma ayenera squat kudya osati kulowerera mu mpumulo yaitali pakati waika (masekondi 40-60 pazipita) kuchotsa mafuta m'thupi.

Njira squat n'kofunika osati limakupatsani kuganizira minofu mavuto enieni, komanso ndi wokhoza kuteteza ndi choipa. An wothamanga wokhala tiyenera kulamulira malo a thupi lanu:

• molunjika (makamaka chifuwa unakhota patsogolo, kubweretsa mmera);
• mpaka kunsi kwa ntchafu squat ayenera kufanana pansi ndi maondo anu - osati kupitirira mlingo wa masokosi.

Komanso, aphunzitsi ambiri amalangiza nthawi kwezani maondo anu mbali ndi musatenge zidendene zako kuchokera pansi. Zikuonekeratu kuti zambiri zofunika, koma umalimbana kuteteza zimfundo zisaonongeke. Mu masiteji koyamba Ndi bwino kugwirabe mpando kapena pakhoma thandizo.

katundu cholinga

Lunging thupi patsogolo pa mwendo umodzi, nawonso, ndi kuchita ogwira. Maphunziro pulogalamu ndi kulemera yake amafunika kuchita kuukira kangapo pa mlungu, ngati iwo sali akutali, ndi kulola kukhala minofu osiyana mu miyendo ndi kusuntha likulu yokoka.

Choncho, pamene inu kukana mmbuyo ndi kuwongola kubwerera pansi katundu amagwa mbali ya ntchafu. Chinthu chachikulu - nthawi zonse m'manja mwa thupi: ngodya pakati pa thupi ndi pansi ayenera kukhala madigiri 90. Koma otsetsereka pang'ono (20-30 madigiri) patsogolo biases katundu patsogolo pa ntchafu, minofu amabwera mu ntchito kokha pamene miyendo kutambasuka. Komabe, Akatswiri akulimbikitsidwa oyamba akadali kulamulira kumuukira, osalola bondo olowa kulimbana pansi, izi kuwononga kneecap.

Olimbitsa simungakhoze kuchita popanda

Dorsi aliyense kovuta kukhala, chifukwa chakuti zonse chinkhoswe. Iwo amagwira ntchito mwa kuyenda, atagwira bwino kapena kulenga mphamvu pamene kupinda ndi kutchire kukakumba ndikafuna kudzithandiza. Komabe, minofu izi zingathe kudzetsa thupi kuwotcha mafuta owonjezera, chifukwa ntchito zawo kumafuna ndi mphamvu.

Maphunziro pulogalamu ndi kulemera zawo amuna ali nthawizonse mu kapangidwe kake wa chikoka akuluakulu, koma mabogi ambiri, kupereka atsopano dongosolo, kuiwala kuti anthu ambiri sitikudziwa mmene angachitire kuchita izi. Pali adzafunika zinachitikira gymnasts amene amadziŵa kuti minofu kumbuyo nawo ntchito.

thupi ochiritsira tilts patsogolo amalenga kupsyinjika pa dera lumbar, koma Anabweza wa elbows kumbuyo mu otsetsereka mwachindunji katundu latissimus dorsi. Inde, kukokera akuluakulu sizingalowe m'malo thupi, koma poyamba akadali yambitsa minofu lalikulu.

Sankhula chowonjezera pa Chikoka akuluakulu

Komabe kulimbitsa thupi bodyweight a amuna akhale okhudza mu mndandanda wake zokambirana kulimbikitsa kumbuyo. Pano pali oyang'anira imathandiza mpikisano wothamanga ndipo bala yopingasa zimene kugonjetsa aliyense Chikoka novice. Yankho losavuta:

• oyang'anira kuti anasamutsa kudzera bala yopingasa ndipo ananamizira kwa kuzungulira;
• opambana, kutolera yopingasa mipiringidzo manja, atakhazikitsa phazi limodzi pa kuzungulira wa oyang'anira (pansi).

Choncho, stretchable mphira amamuchititsa chowonjezera kuti mowa ndi kukoka kapamwamba ndi wochita mpikisano. Novice wothamanga muyenera maondo patsogolo pachifuwa omangika. Inde, poyamba Margolis Wheel yovuta ndi zosatheka, koma zotsatira sudzapereka yaitali pambuyo zida migodi. Pafupifupi mwezi umodzi wa maphunziro (3 pa sabata) woyambitsa aliyense bwino paokha, popanda thandizo la oyang'anira ndi, kuchita chikoka-kamodzi. Ndipo ichi ndi chifukwa akuluakulu mawu thupi ndi m'maganizo.

zolimbitsa sakondedwa

maphunziro Home ndi kulemera yekha ndi zikuphatikizapo kukankha akuluakulu. Komabe, kwa oyamba kumene ambiri, kutsogolera moyo wongokhala, kumakhaladi wozunzikirapo weniweni, ndipo iwo akuyesera kunyalanyaza malangizo a akatswiri. vuto ndi othamanga wamng'ono akuyesera kuti achita m'Mphamvu kwambiri minofu atrophied kuti sizigwiritsidwa ntchito tsiku ndi tsiku. Pamafunika zosiyana.

Kukankhira kuyamba kuchita bwino si jenda, koma pa khoma ndi manja ake, kupanga ma degree 45 pakati pansi ndi thupi. Inde, n'zosavuta ndi losavuta thupi, Komabe, ndipo akhoza kutsegula minofu ya manja ndi chifuwa, ngati ikuchitika mosalekeza angapo kubwereza.

Gawo lachiwiri ndi Kankhani akuluakulu ndi mawondo. M'pofunikanso kulabadira udindo wa manja wachibale nyumba ya. Kuswana manja tikunena katundu pa minofu pachifuwa, ndi kuchepetsa angasinthe maganizo ake pa triceps lapansi. Agwire magawo koyamba maphunziro ndi kulemera yekha bwino, kuwayika manja anu kuchokera thupi. Kudziwa Chitani njira imeneyi, mukhoza bwinobwino kupita alipidwa Kankhani akuluakulu.

akalumikidzidwa Building

Wokongola mapewa anali nthawizonse nsanje ena onse. Ndipo zilibe kanthu amene ali othamanga chithunzi - Munthu kapena mkazi. Izo zikuwoneka chachikulu, koma si onse ndi novice amadziwa kuti kumanga mapewa ake mosavuta ndi kunyumba, popanda zipangizo zina ndi zida. Popeza kuti minofu deltoid amakhudzidwa kwambiri ndi nkhawa iliyonse, ndi kuwapanga iwo kugwira ntchito wosavuta, basi ayenera "mphambu" ndi zambiri kubwereza. Kuphunzitsa ndi kulemera yakeyake umodzi nyumba kumaphatikizapo Zochita zonse zitatu:

1. Kukweza manja mmwamba. Chinthu chachikulu apa - mwambo wa sayansi. Mu malo koyamba phewa mkono ndipo chigongono mfundo ayenera kukhala ndendende 90 madigiri. Pa ntchito yonseyi simungathe kusiya pansipa olowa phewa.
2. Mahi mu dzanja. Kuwayika manja pamodzi nyumba ya, maburashi ayenera kukwezedwa, kupanga 90 degree pa chigongono. Kuchokera ndichisangalalo ayenera elbows m'mbali, popanda kupinda ndi kuwongola manja.
3. Mahi mu otsetsereka a. Kuyambira malo sasiyana ku ntchito m'mbuyomu. Ndikofunikira kuti weramitsani, kuwayika pakati pansi ndi thupi mopendekeka ndi madigiri 90. Sitadi elbows wapangidwa.

mwambo wofunika

Kuphunzitsa pulogalamu ndi kulemera yake, makamaka pankhani kuonda, nthawizonse ali mu zikuchokera Zochita zake minofu m'mimba. Komabe, maganizo ambiri okhudza moto mimba mafuta njira iyi ndi cholakwika. Onenepa likuchotsedwa mu thupi yolingana, koma wokhulupirira kwa atolankhani okha kumangitsa saggy m'mimba.

Komanso Dziwani kuti palibe minofu mmunsi kapena chapamwamba atolankhani kwenikweni ndi imodzi minofu lalikulu akhoza mutsatidwa m'njira zosiyanasiyana:

1. Akuluakulu a thunthu. Chophweka njira kuti pansi ndi kupumula mapazi ake khoma, kuchotsa torso mmwamba.
2. Mapazi akuluakulu. Kunama pansi, kuwayika manja ake pa matako kwa amasiya zovuta, muyenera kukweza miyendo m'mwamba popanda kupinda mawondo awo.
3. Tikaphatikiza nyamuka. Atakhala pa mpando kapena chopondapo, kusunga manja onse pa mpando, muyenera thupi ndi mapazi wina ndi mzake, akuyesera kuti atenge udindo mosabvuta. Pamakhala kukweza thupi (kusunga bwino), kukokera maondo anu m'chifuwa chanu.

zolimbitsa thupi zovuta

Phwando m'bala ndi saganizira ndi ena Akatswiri amene amapanga maphunziro ndi oyamba kulemera yekha. Anthu ambiri amaganiza kuti palibe mosavuta kuposa kuti thupi la malo amodzi, ataima pa manja ake, kupumula mapazi ake pansi. Komabe, kuti tikwaniritse ntchito yonseyi kovuta ndipo sangakwanitse zambiri mabogi, osanenapo oyamba.

Chirichonse ndi losavuta: inu kuyima mu malo amodzi kwa zaka zosachepera yokha. Mwachibadwa, m'bala ali wofunikila kusunga nsana wanu molunjika ndi musalole unakhota manja pa chigongono. Monga ulamuliro, kwenikweni 15-20 masekondi atsopano sangaime katundu malo amodzi, ndipo pambuyo yochepa kusiya drozhaniya thupi lonse thupi.

Zozungulira maphunziro Mbali

Dziwani kuti othamanga kalasi angathe kuchitidwa ndi njira zingapo. maphunziro kumafuna alternating elaboration aliyense minofu kwa kubwereza angapo. Komabe, pakati atsopano amene akufuna kuonda msanga, chotchuka kwambiri dera maphunziro ndi kulemera yekha.

Mbali A cha zinthu zimenezi, ndiye kuchita zonse Zochita, onse pamwamba pa njira imodzi popanda kupuma. Izi ndi pulogalamu oyamba. Atachita bwalo ndi awiri mphindi yopuma, ndi chirichonse akubwerezedwa kachiwiri. maphunziro ndi lolemera kwambiri mu dongosolo mtima, choncho akulimbikitsidwa oyamba kulamulira Kugunda zawo, kupewa breathlessness. Mungathe kupeleka kuchuluka kwa kubwereza aliyense anapereka, koma osati yopuma pakati Zochita.

pomaliza

Kulimbitsa thupi bodyweight ogwira yekha mu magawo koyamba ntchito. M'tsogolo (miyezi 1-2) ndi kusinthidwa kwa katundu thupi, n'kusiya kukula kwa minofu ndi mafuta Watenthedwa. Apa m'pofunika kuwonjezera weighting kapena kusintha Zochita okha. Kapenanso, inu mukhoza Yalani kokoka mndandanda pamwamba malo ndi amasinthasintha mayendedwe a njira kukhazikitsa.