M'mene tingamangire minofu dzanja tsiku 1: Zochita ogwira

Kusamalira thanzi lawo ndi munthu akumenyedwa ndi mamiliyoni zotsatirazi misewu: adasiya amene ndimalota za unyamata wosatha ndi wamuyaya kukongola. Pakuti masiku mzinda wokhalamo ndi akazi m'tauni akukhala masiku pamaso pa polojekiti kuti tebulo ofesi, ndi kusuntha yekha kumbuyo gudumu la galimoto, nkhani ya kusunga mawonekedwe thupi si ulesi.

Makamaka manja azimayi: kuti "kudzadzipeza" anthu

bwino dona thupi - akonzedwa minofu ophunzitsidwa bwino, komwe kulibe sekondale - zonse ziri zofunika kwambiri. Koma ngati mimba ndi m'chiuno nthawi zonse pa malo a chisamaliro chake, kulimbitsa minofu dzanja akazi zina ankaona moperewera: ali mu dongosolo maphunziro kawirikawiri mokondera sidelined. Pakadali pano, ndi wokongola, "ogwirizana" dzanja woyamba chidwi cha anthu, osanenapo chakuti minofu amphamvu kwambiri moyo mosavuta kwa kugonana ofooka. N'chifukwa chake funso mmene kutulutsa mpaka minofu ya manja, mfundo zokwanira achinyamata ndi wokonzekadi akazi.

mantha pachabe zolengedwa wofatsa

Akazi kusokoneza maganizo olakwika ndithu wamba dzanja ayenera kuphunzitsa amuna okha: n'chodabwitsa akulu azikongoletsa iwo, koma kugonana chofooka, iwo safuna. Oopa kukula kwambiri za kukongola, dzanja utali ambiri masculinization torso, si nkhawa mmene kutulutsa mpaka minofu ya manja. 1 tsiku maphunziro iwo amachita zosiyanasiyana zokambirana, koma musati mupereke chidwi kuti uzichita minofu dzanja.

zolengedwa yaulemu ya chikhalidwe ayenera musadandaule ichi, chifukwa chikhalidwe chomwecho amaziteteza ku kwambiri kukula kwa minofu: ndi timadzi testosterone, amene ali ndi udindo chachimuna ndi kukula kwa thupi, alipo zedi kakang'ono mu thupi la akazi.

Kuchokera pa zimene minofu "zinthu kukhala" dzanja

Manja okongola ndi aliyense angathe, ngakhale mwa chirengedwe osati molemera kwambiri mkazi wamphatso. Munthu akhoza kungowauzira angabweretse vuto la mmene kutulutsa mpaka minofu ya manja 1 tsiku, sabata, mwezi, ndi kukhala njira ndi njira maphunziro. Mu "mpope" atsikana sikutanthauza kuonjezera kuonekera chimauma minofu, koma limbitsani manja ndi kuwapatsa chithandizo okopa ndi mizere kaso. Zochita, yemweyo amene akuchita ndi anyamata akufuna kumanga minofu amphamvu, wachifundo ndi akazi ofooka ntchito pa zofuna zawo, kuyankha pafupifupi kuti "mmene kutulutsa mpaka minofu ya manja ndi kukhalabe chosalimba?".

Minofu thunthu la manja ndi losavuta zolimbitsa thupi okonda. Wokwanira kudziwa kumene kukongola ndi, triceps, deltoid ndi mmene akuonekera, kumvetsa mfundo za maphunziro oyenera. Lililonse minofu amafuna wapadera katundu, amene adzakhala munthu pazipita minofu ulusi, ndipo zotsatira sinditenga nthawi yotalika: minofu apeza mphamvu, kuwonjezera mphamvu, adzakhala embossed ndi supple. manja awa si manyazi poyera kavalidwe madzulo, monyadira mmkudzionetsera kukongola kwa mizere.

Kodi Zochita kwa manja kuchita tsiku zambiri

Zochita ochiza minofu akuluakulu - flexor ndi extensor phewa - kuwonetsa m'mene tingamangire minofu dzanja. Tsiku 1 si kofunika mwakhama pulogalamu onse maphunziro ndipo akuchita akonzedwa zokambirana mmagulu onse minofu ya dzanja. Akatswiri amalangiza osati kuyendetsa akavalo, ndi kukhazikitsa ndandanda kwa mlungu ndi mosamalitsa kuchitsatira.

Chotero ndandanda n'kukulemberani kafukufuku wina tsiku lina minofu, mwachitsanzo, kukongola, ndi triceps kuchita lotsatira. N'chimodzimodzinso ndi minofu deltoid ndi mkono. Amalamulira ngati kupita kwa mphindi zochepa maphunziro. Ziyenera adzanyamula kukumbukira kuti kulimbitsa minofu m'manja mwa akazi amagwirizana osati ndi magulu akutali: manja komanso njira zina zolimbitsa thupi pamene minofu kugwirizana chifuwa chachikulu, mmbuyo, ngakhale miyendo. Pambuyo kutola mmodzi kapena burdening wina - barbell, dumbbells - kapena ntchito gulu zotanuka, motero mayi kale potsegula minofu ka dzanja.

Ikani olekanitsidwa zolimbitsa dongosolo maphunziro

Kupereka malangizo omangira minofu mkazi dzanja, olimba akatswiri amatchula zolimbitsa akutali, kuonetsanso kuti adzaukitsidwa mu maphunziro ambiri kwa minofu yaikulu ya thupi: kumbuyo, pachifuwa ndi miyendo. Iwo okha ndi chakuti ayenera kuchita olekanitsidwa Zochita. Ndiye chifukwa adzakhala oshelomitelen, ndipo thupi adzakhala njira zogwirizana.

Anthu amene akufuna kumvetsa manja ake ndi kuwapanga iwo potsiriza kupanga, muchisiye sagging kale nthabwala kuti: "Kodi kumanga minofu dzanja tsiku 1, kotero kuti zovuta zikuphatikizapo Zochita zonse zofunikira magulu onse flexor ndi extensor" Kodi kukhala mmodzi kapena awiri pa sabata, kutenga maphunziro lakutali la manja kapena mukamponye ena thupi, monga analimbikitsa pamwamba pa masiku onse zopanikiza.

Mitundu zokambirana kwa minofu manja

Nthawi zambiri akazi amene kuyambira monga njira zawo ku ungwiro, amafunsa kuti: "Kodi kumanga dumbbells minofu dzanja, kaya ndi burdening kufunika kwa maphunziro amenewa?" Anayankha akatswiri momveka bwino: kuti zikwaniritsidwe mavuto a manja zofunika. Iwo akhoza kukhala osiyana dumbbell kulemera kwa makilogalamu 1 kapena zambiri, zibangili, ndodo kapena mphira bandeji kapena tepi. Nkofunika kuti minofu - kukongola, triceps, deltoid - kukana kuchepetsa, amene amalenga katundu magetsi. Popanda dumbbells chifukwa kuonekera sizingatheke. Kumbukiraninso, si za n'chodabwitsa minofu, kuti akazi akhoza siziwoneka, mfundo, chifukwa mme- ndalama za mwamuna timadzi testosterone mu thupi lake, koma kungoti ogwira minofu katundu.

Zazing'ono ngati ogwira, ndi zosunthika zolimbitsa thupi ndi kulemera yake: bwanji kutulutsa mpaka minofu ya manja kukankha akuluakulu, mukudziwa othamanga odziwa. Kufewetsa mafupa zida Kankhani akuluakulu padziko Kaya pansi, khoma kapena gome, iwo kuthetsa kukana yokoka ndi katundu kukongola kwambiri ndi triceps.

Zochita za kukongola - kukongola flexor phewa, kapena mmene kutulutsa mpaka minofu sagging wa manja

Chitani ndi dumbbells:

• ataima, mawondo pang'ono momasuka, kutenga dumbbell mmanja mwanu, elbows kugwira m'chiuno;
• pang'onopang'ono maondo elbows anu pa kutulutsa nthawi 8-16;
• kubwereza gulu lomwelo, koma mosathamanga mofulumira nthawi 8-16;
• kuchita kayendedwe chomwecho zolemera kuwala kapena popanda mayendedwe mofulumira.

Bwerezanonso pogwiritsa chachitika ndi gulu zotanuka:

• pakupita pa tepi pakati pa phazi limodzi, ena kuthandiza kumbuyo, chokulungira tepi itha pa manja, elbows pafupi thupi lanu;
• pang'onopang'ono maondo elbows wanu, kukoka tepi pobwereza nthawi 8-16;
• Komabe, chita msanga.

Zofunika Dziwani! Pakuti kuphunzira bwino ndi kudya ndi wosakwiya ulusi twitch minofu m'pofunika kusintha mayendedwe a kuphedwa kayendedwe ku wosakwiya kudya. Pakuti mode pang'onopang'ono, mukhoza kulemera kwa zolemera pang'ono, chifukwa kudya - zochepa.

Amene minofu manja a zazikulu

Kuti mogwirizana kukhala ndi mtundu wokongola wa manja, ndikofunika kukumbukira antagonist minofu. Monga antagonist cha kukongola triceps wa - dzanja extensor. Mbali iyi ya dongosolo akulu m'manja mwa osadziwa anakulirakulirabe ntchito m'ndondomeko nthawi zina munayiwala. Mu moyo wamba, triceps brachii pang'ono mtsikana ndipo mu anatambasula boma flaccid, amene pang'onopang'ono kumabweretsa sagging zooneka ndi manja sagging mu gawo lino.

Ndi chifukwa chiyambi cha triceps ndi kuyiwala kapena sindikudziwa za ntchito yake, umatchedwa minofu waukulu manja. Pakali pano, zingapo zosavuta Zochita kuti ali m'gulu la mlungu ndi mlungu kulimbitsa thupi ndandanda, tiona mmene kumanga triceps manja ndi zaukhondo unsightly sagging.

The Zochita zabwino triceps ndi

Ndi dumbbells:

• Mu kuimirira pang'ono mawondo anu ndi kukoka mafupa a chiuno chammbuyo, kutenga malo amawerama, kotero kuti torso anali pafupifupi ikufanana pansi. Elbows ndi kuliika pa m'chiuno, elbows wopindidwa. Limbitsani elbows wanu kuwongoka, kuwathamangitsa kumbuyo kugonjetsa kulimbikira kwa kulemera kwa dumbbells lapansi. Bwerezani nthawi 8 pang'onopang'ono ndi kulemera kwambiri.
• Chitani chimodzimodzi mu mofulumira nthawi 8.
• Chotsani zolemera ndi kuchita gululi mwamsanga.
• Atayima kapena pansi, kutenga mu umodzi zolemera dzanja zochotsa ndi kukokera pamwamba pa mutu wanu. Chigongono khalani anakonza malo amodzi vertically ndi pafupi mutu. Pang'onopang'ono zosinthira ndi kuwongoka m'zigongono, kuswa kulemera.

Ndi tepi:

• Lamba atolankhani pakati pansi ndi phazi limodzi, ndi zina thandizo kumbuyo mu malo mosapumira. Ndi dzanja limodzi pa ntchafu miyendo yake Taphunzira yotundumukira kunja kwa mpanda, wina kutenga malekezero a lamba awiri, chigongono mbamuikha pa m'chiuno, dzanja ndichotse pa chigongono. Pang'onopang'ono limbitsani mkono wanu, zikubweretsa iye mmbuyo ndi kugonjetsa kulimbikira lamba.
• Bwerezani yomweyo msanga.
• Kuchita gulu ndi manja onse awiri pa nthawi yomweyo, kukanikiza mapazi tepi pansi, kutenga malo amawerama ndi kutenga malekezero a tepi iliyonse dzanja. Manja nthawi yomweyo ndichotse pa elbows, ndi kuliika pa m'chiuno.

Kukangana za mmene kutulutsa mpaka minofu ya manja kupanga yoyenera minofu bwino thupi lonse, sangaunyalanyaze minofu deltoid. Zochita apadera kuti azipereka mgwirizano mawonekedwe. Zabwino ndi Zochita ndi dumbbells kapena gulu mphira:

• Alternately elongated manja patsogolo ndi kufalitsa popanda kusiya kulimbikira kwa kulemera kwa dumbbells kapena tepi. Bwerezani nthawi 8-16, kusintha tempo kayendedwe ku wosakwiya kudya.