Mitundu kukokera akuluakulu pa bala zosiyanasiyana zokwanira. Program Chikoka akuluakulu pa kapamwamba

Kokani akuluakulu pa mowa - mmodzi wa angakwanitse, koma ogwira Zochita ntchito ndi kulemera yake. Kuchita Chikoka akuluakulu, mukhoza osati qualitatively ntchito minofu, komanso kutambasula msana, chimene chiri chofunika kwambiri, makamaka Akatswiri.

Muzichita Chikoka akuluakulu akhoza kukhala malo aliwonse kumene wopingasa: pa malo osewerera, mu nyumba yake, mu masewero olimbitsa thupi, ndi changu wapadera ngakhale pa nthambi ya mtengo pafupi. Moona, kusauka minofu misa anu sangathe ntchito ndi chikoka akuluakulu. Koma mukhoza bwino kutsindika mpumulo wa kumbuyo ndi manja, komanso kusintha ntchito mphamvu ya magulu awa minofu. Kokani akuluakulu zosiyana. Ndi mitundu ya Chikoka akuluakulu pa bala la Mzimuyo zimene minofu ntchito mokulirapo. Mitundu yonse analipo a Chikoka akuluakulu amasiyana njira, ndipo m'lifupi nsinga za. Lero tiona kodi mitundu ya Chikoka akuluakulu pa mowa. Photos ya aliyense wa iwo adzatithandiza ife mu ichi.

Avereji nsinga pamwamba

Traditional Baibulo, lomwe ndi otchuka ndi mphunzitsi m'dera masewero olimbitsa thupi ndi American Mphamvu Special. Katundu waukulu mu nkhani iyi ikuchokera pa minofu mmbuyo ndi kukongola.

njira ntchito ndi mwachilungamo losavuta: akugwira yopingasa mipiringidzo nsinga, wofanana m'lifupi mapewa ake. Yembekezerani, prognuv chete mmbuyo ndi miyendo anawoloka (zimene zinachitikira thupi kukhala lotayirira zochepa). Tsopano mungachite Chikoka akuluakulu, kuchepetsa mafosholo. Panthawiyo mapeto, yesani kukhudza crossbar chapamwamba pachifuwa. Pa mfundo chotsikitsitsa, kuti minofu anali anatambasula bwino, muyenera kwathunthu limbitsani mkono.

Avereji nsinga pansi

M'munsi kumvetsetsa pa bala ali nthawizonse mosavuta ndi njirayi akutsimikizira icho. N'kwapafupi yapita, popeza imangolongeza zofunika kwambiri pa kukongola anu, ndi iwo amatha kupirira vuto kuposa kumbuyo, makamaka oyamba kumene.

Chotheratu unapangidwa m'lifupi ndi chimodzimodzi nthawi yotsiriza, koma tsopano manja ake ndi kutembenukira m'manja kwa thupi. Kuchita Chikoka akuluakulu, ayenera kutsata mfundo imodzi, tsopano m'chiyambi cha gululi kuchitapo mapewa mmbuyo ndi pansi. Ndiye mkono kukhalabe mu gulu lonse perpendicular pansi.

Lonse nsinga m'chifuwa chanu

Pali mitundu yosiyanasiyana ya Chikoka akuluakulu pa mowa ndi zotsatira zosiyana pa minofu yathu. Izi ndi zothandiza kwambiri. Koma, monga kawirikawiri choncho, zabwino wapatsidwa okha pogwira ntchito molimbika. Ndi buku chipangizo ambiri Chikoka akuluakulu, omwe ndi oyamba ndi onse amachititsa mantha. Komanso, ngakhale mwa regulars ndi gyms kuti si nthawi zonse munthu wina yemwe amadziwa kuti andipeze ndi nsinga lonse bwino. Pankhaniyi, minofu angapo dorsal kulowa ntchito: wophatikizidwa yozungulira trapezoid ndi lats.

Kutenga kapamwamba n'kofunika nsinga, m'lifupi pafupifupi wofanana zokwanira benchi atolankhani bala kuika. An chenjezo zofunika - chala chachikulu lipinde bala yopingasa pamwamba, komanso zala zina zonse. Izi tsenga pang'ono amalola apamwamba khalidwe kutambasula minofu msana. Popanda Yosefera kukongola, kukwera likuvutika masamba mudziwe ayenera omangika mpaka chifuwa wokhudza pamwamba crossbar lapansi. Zinthu izi ndi pa dzanja, m'pofunika kupinda mmbuyo ndi kuyang'ana mmwamba. Choncho, pamwamba muyenera kudikira masekondi angapo.

Lonse nsinga kumbuyo mutu

Kupitiriza ndi mitundu ya Chikoka akuluakulu pa bala, siyani pa otchuka, koma zoopsa kwambiri mtundu - lonse nsinga Chikoka akuluakulu mutu wanu. Ndi kupanda sayenda zimfundo phewa, komanso, ngati yosayenera anachita mukhoza anavulala kwambiri.

Mu njira imeneyi, kukokera akuluakulu yokhudza minofu mofanana m'mbuyomu, koma mosamala kwambiri zinayenda ndi latissimus dorsi. M'lifupi nsinga ndi wosiyana nayenso. Anatambasula, mu nkhani iyi si koyenera kukhotetsa kumbuyo casing ndi mapazi ayenera kulenga mzere wolunjika. Elbows mu gululo ayenera kupita kumunsi, osati kumbuyo. Pamwamba kumbuyo kwa khosi anakumana ndi mowa. Pamaso mukhoza kuyenda kwa matalikidwe mokwanira zikuoneka kuti chichitike nthawi zina. Izi si zachilendo ndipo ngakhale zabwino, chifukwa pa nthawi imeneyi, mudzaphunzila njira yoyenera. Ngati mwadzidzidzi pa Chikoka akuluakulu mudzakhala ululu mapewa kapena kumbuyo, siyani womberani pomwepo ndi modekha kuchepetsa nokha udindo poyambira!

Waung'ono nsinga pamwamba

Ndi bwino kuganizira mitundu ya Chikoka akuluakulu pa bala ndi kugwira yopapatiza. Tiyeni tiyambe ndi kusankha "kuchokera pamwamba". Izi zolimbitsa njira ndi loyenereradi anthu akuvutika kuchepa mfundo sayenda carpal. Iye amagwira ntchito bwino mmunsi mwa waukulu, losongoka zakubadwa ndipo minofu phewa.

Kutenga bala ayenera maximally yopapatiza nsinga (a likundikanikizira pafupifupi olimbikitsa). Inagwa kumbuyo ayenera kuchita Chikoka mmwamba, kuyesera kuti kukhudza pansi pa mabere projectile.

Waung'ono nsinga pansi

chimake Izi zambiri ukugwira ntchito ngati opepuka njira kwa yapita kapena linafalitsidwa kwambiri kuwonjezera downwardly kumbuyo minofu. Komanso pansi linafalitsidwa kwambiri, katundu ndi analandiranso kukongola.

Ngati nthawi yomaliza, projectile walandiridwa monga nsinga yopapatiza, koma tsopano manja ake kwa iye. Atapachikidwa pa manja molunjika, muyenera maondo nsana wanu ndi maganizo mwachindunji burashi lapansi. Pa Chikoka kuganizira wapamwamba ndi kuchepetsa atigwira wa masamba phewa kumbuyo. Kupemphera pamwamba pa mfundo, yesani kovuta kukhotetsa kumbuyo kukhudza bala yopingasa ndi mmunsi mwa chifuwa.

Ndale nsinga pamodzi crossbar ndi

Mitundu chakale cha chikoka akuluakulu pa bala yopingasa, kusuntha kuti kutchula. Zimenezi zimathandiza kuti ntchito kupyolera mmunsi mwa waukulu, losongoka pang'ono minofu phewa.

Kutenga bala zofunika kuti anali nkhonya kutsogolo kwa wina. Anatambasula, muyenera Flex mwachangu kumbuyo ndi kuyesa kukhudza pansi pa bala yopingasa a minofu pectoral. Pamwamba pa mutu wochotsedwayo ku bala yopingasa. Nthawi iliyonse inu kubwereza mbali iyi ya ine. Ndipo aliyense njira yatsopano angasinthe malo dzanja. Ngati nkotheka, akhoza anapachikidwa pa yopingasa mipiringidzo chogwirira V woboola pakati, amene amalola kuti womberani bwino kwambiri.

Tsankho kukoka nsinga m'munsi

Chitani umalimbana ndi wapamwamba kwambiri elaboration bicep. Limagwiritsa ntchito mfundo za maganizo ndende. Akugwira bala pakati n'zosiyana nsinga tiyenera omangika ndendende theka (pamene ali mlingo woyenerera pakati pa dzanja ndi forearm). Chimenechi chidzakhala malo kuyambira. Kukonza nyumba mu ofukula udindo kufunika omangika, kuyesera kukwaniritsa collarbones crossbar. Small matalikidwe, komanso kusapezeka mfundo kumangika ndi zina kukongola kuti tikwaniritse katundu pazipita.

pulogalamu maphunziro

Atakambirana mitundu ya Chikoka akuluakulu pa bala ndi gulu la minofu komwe kumachititsa iwo, ife kulankhula pang'ono za pulogalamu maphunziro ndi limakupatsani Mokhumbira. Pamaso akulumpha kwa maphunziro, muyenera kudziwa pazipita anu mu maonekedwe ena ndi ena Chikoka akuluakulu. Ndiye muyenera kuona zimene gulu ndiwe, ndi kuchita mwachindunji ya nthawi osachepera awiri pa mlungu. Patatha mwezi umodzi, muyenera kuti adzathe kuyesa mphamvu zawo pa nkhani ya phindu mphamvu kupita ku mlingo lotsatira cha kapangidwe.

Gulu loyamba: ulendo yabwino - nthawi 1-2

Anthu amene ali m'gulu ichi, ofooka kwambiri kwa thupi lawo. Choncho, tiyenera kuyamba ndi gawo chabe Chikoka akuluakulu. Ndiko kuti, muyenera kukwera ndi mapazi ake, ataima pa benchi, ndipo anatsitsanso pansi pa madziwo yake. Woyamba masabata awiri kuchita waika 3 5 kubwereza, kugwa kwa masekondi 5-6. Komanso nkutheka kuonjezera kutsitsa masekondi 8-10, ndipo chiwerengero cha njira zochepetsera awiri.

Gulu lachiwiri: ulendo yabwino - nthawi 2-4

Anthu amene ali m'gulu limeneli, Ndi bwino kuchita waika kwambiri ndi reps ochepa. Pankhaniyi, woyamba Chikoka akuluakulu ayenera mleme pazipita mwamphamvu. Timatha kutsegula ambiri ulusi minofu muzilankhulana bwino neuromuscular. Woyamba milungu iwiri: 8 waika 50% kufuna zabwino ndi masekondi 60-90 la mpumulo pakati pa waika. Yonseyi: 8 waika chiwerengero cha analimbana ndi yabwino, ndi imeneyi mofanana oyambirira.

Gulu lachitatu: ulendo bwino - 5-7 nthawi

Anthu amene mumaganiza ichi, mphamvu zokwanira, koma osati Hardy. Choncho anthu amafunika kuchita kubwereza, osati kuwerengera Amakhazikitsa. Mukhoza kumasuka ngati mukufuna, bola ngati wina akonzedwa inu cholizira nambala pazipita Chikoka akuluakulu. akanema 3-4 angakhale okwanira.

Gulu chachinayi: ulendo yabwino - nthawi 8-12

Ngati inunso mumaganiza izi, ndiye inu muli amphamvu kwambiri kwa kulemera kwake. Ntchito kulimbitsa thupi zolemera wanu. Ziyenera kukhala kuti 10% ya kulemera. katundu kuchepetsa chiwerengero cha kubwereza kwa 3-4.

Pomaliza

Choncho, lero, tafotokoza mwatsatanetsatane okwanira kukoka pa mowa, mitundu ya kumvetsetsa ndi ntchito akulimbana magulu minofu. Izi ndi losavuta koyamba thupi amatenda zambiri zina zabwino, umbuli umene angapatutse kuchita akungotaya nthawi. Ngati mukufuna kukhala thupi lako mu mawonekedwe, koma simungathe wachibadidwe nawo, sankhani zolimbitsa mosalekeza ngati Chikoka akuluakulu pa bala yopingasa (3 yonse ya pamwamba - mulingo wokwanira). Ndipo ngati inu kuwonjezera mu dongosolo pushup kulimbitsa thupi kuchokera pansi ndi posambira, ndiye thupi lanu nthawi zonse adzakhala pa zala zathu. Koma musaiwale za kusamala pamene wokhulupirira!