Muzichita masewera olimbitsa thupi limodzi kunyumba

Ambiri akudandaula kuti alibe mwayi wopita ku masewera olimbitsa thupi ndipo chotero mawonekedwe awo sangakhale abwino. Pali anthu oterewa, ndipo kwa iwo pali njira yotulukira, momwe angapezere thupi lokongola kunyumba. Zida zabwino kwambiri zamasewera kuzipinda zapanyumba ndizogwedezeka. Zochita kunyumba kunyumba kwa amayi ndi abambo siziri zosiyana. Kusiyana kokha ndiko kulemera kwa projectile. Popeza ambiri sadziwa zofunikira za masewerawa, ndondomeko yowonjezera idzaikidwa yomwe idzakuthandizira kumvetsetsa zomwe ziyenera kuchitidwa.

Kugawanitsa - ndi chiyani?

Kugawidwa ndi pulogalamu yomwe ikuphatikizapo maphunziro a magulu onse a minofu, chiwerengero cha njira ndi kubwereza pazochitika zonse, ndi zochitika zawo. Pansi pa pulogalamu yopanga maphunziro apanyumba, kuchita masewera olimbitsa thupi kunyumba kumayenera kuchitidwa mkati mwa masabata anayi. Potsatira malamulo onse, munthu akhoza kumanga msinkhu waukulu wa minofu mu nthawi yaying'ono.

Ntchito yomanga maphunziro ikuchitika motero gulu lirilonse limagwiritsa ntchito gulu losiyana. Njirayi imathandiza wothamanga kukhalabe wopambana mu sabata lonse la maphunziro. Kuti tipeze zotsatira zambirizi ndizofunikira kuti tizitsatira njira yochitira masewera olimbitsa thupi.

Maziko ochita masewero olimbitsa thupi

Zochita zapakhomo ndi ziboliboli za amuna makamaka zimakhala ndi kayendetsedwe kazing'ono. Kusunthika kwakukulu kumaphatikizapo zomwe zimaphatikizapo kuchuluka kwa magulu a minofu mu masewera olimbitsa thupi. Kulemera kwazitsulo kumafunika kusankhidwa payekha, kudzidalira paokha.

Kwa oyamba kumene, ndi bwino kutsatira ndondomeko 2-4 (kuyandikira) dongosolo lililonse, zomwe muyenera kuchita 5 mpaka 8 kubwereza. Kuchita bwino pamayesero ndi zopopera kumadalira kumatsatira makanema, monga momwe matalikidwe a ntchito iliyonse idzakhala yocheperapo ndi zomwe zingatheke pochita masewera olimbitsa thupi.

Zochita za manja ndi dumbbells

Mu gawo lino, kuchita masewera olimbitsa thupi kwa abambo kunyumba kwa magulu a minofu a mkono kudzalingaliridwa. Mu gawo ili la thupi muli magulu akulu awiri - mabiceps ndi triceps. Dzanja lalikulu la munthu limapangidwa ndi triceps.

Ntchitoyi ndichinthu chofunikira kwambiri pakupanga manja okongola komanso kupititsa patsogolo ma biceps amphamvu. Movement amapanga zofanana zofanana ndi bar, yomwe amavomerezedwa ndi othamanga onse a padziko lapansi monga imodzi mwa zabwino kwambiri. Malingana ndi mawu awa, tikhoza kunena kuti ntchitoyi idzakhala yabwino kwambiri.

Kusintha pulojekiti kuchokera ku bar kupita ku zithunzithunzi kumakhala kosavuta, chifukwa njirayi idzapangitsa wothamanga kuti ayambe kuyang'ana njirayi, yomwe idzakulitsa chitukuko cha gulu lopweteka. Kwa iwo omwe ali ovuta kuyendetsa kayendetsedwe ka manja awiri panthawi imodzimodzi, amaloledwa kuchita masewerowa ndi ndodo imodzi.

Kutha kwa kayendetsedwe ka ntchitoyi kumagwirizana ndi njira yakuyimira. Kusiyanitsa ndiko kuti kuima kumatha kugwirizanitsa mosasunthika magulu a m'mbuyo a miseri, omwe amathyola njirayo ndi kuchepetsa katundu pa minofu ya manja, yomwe siilandiridwa. Pokhala pamalo, kusuntha thupi kumakhala kovuta kwambiri, choncho kuswa kwa teknoloji kumatulutsidwa. Mungathe kuchita masewera olimbitsa thupi ndi imodzi yokha.

Zochitazo ndizothandiza chifukwa sizimaphatikizapo minofu yonse yothandizira ndipo imangokakamiza gulu lokhalo la manja kuti lizigwira ntchito. Kuchita bwino kwambiri kwa kayendetsedwe ka gululi kuli pamtundu wapamwamba wa mabiceps. Palibe masewera olimbitsa thupi ndi diso limodzi kapena awiri omwe sangapereke mphamvu zowonongeka.

Kupititsa patsogolo kwa triceps

Ntchito ya kayendetsedwe ka ntchitoyi ndi kupititsa patsogolo chitukuko chachiwiri cha minofu ya dzanja - triceps. Dipatimenti imeneyi imakhala "triceps". Kulemera kwakukulu pakuchita ntchitoyi kumakhala mutu wautali wa triceps, koma ena awiri, ngakhale pang'ono, amalandira katunduyo. Kuchita masewera olimbitsa thupi kumachitika ndi dumbbell imodzi yokhala ndi ndondomeko yoyenera pa njira yolondola. Kuyendayenda kumatheka ponse pamakhala pomwepo.

Cholinga chachikulu cha ntchitoyi ndichokulitsa katundu pa triceps, kupanga kudzipatula. Zochita zoterezi zimatchedwa kusungunula ndipo zakonzedwa bwino kuti zizigwira bwino ntchito minofu kusiyana ndi kuwonjezera. Chifukwa chaichi, ndi bwino kuti machitidwe oterowo athetsedwe.

Zochita za mapewa

Ntchitoyi ikugwiritsidwa ntchito popititsa patsogolo minofu, yomwe ndi mapewa. Mofanana ndi triceps, minofu deltoid ndi triceps. Makina osindikizira a dumbbell atakhala pansi amakhala ndi gawo lalikulu pakati pa gulu losokoneza bongo. Komabe, zigawo za kutsogolo ndi kumbuyo kwa delta zidzalandira gawo lawo la katundu. Aphunzitsi omwe ali ndi chidziwitso amalimbikitsa kuti kayendetsedwe kake kachitidwe kake, monga pamene chigawo cha lumbar chikuyima chidzapanikizika kwambiri.

Kugwiritsa ntchito njirayi kumapangitsa wothamanga kugwiritsa ntchito mitu yonse itatu ya miseche, kuphatikiza trapezium ndi biceps pang'ono. N'zoona kuti galasiyi ikuthandizira wothamanga kukweza zitsulo zazikulu, koma kupopera kumathandiza kuti muzitha kuyendetsa bwino ntchito yanu yonse.

Bench press ikugona pansi

Imodzi mwa machitidwe odziwika ndi odziwika bwino kuti apangidwe minofu ya anthu ya pectoral. Kugwiritsidwa ntchito kwa dumbbells mu kayendetsedwe kameneka kumathandiza mpikisano kuti aziyendetsa bwino njirayi, komanso kuti amvetsetse kukula kwake kwa minofu ya pectoral, chifukwa kukula kwake ndi zinyama ndi zazikulu kusiyana ndi ma barbell. Kutsika kwakukulu mu benchi yosindikizira pa benchi yosakanikirana ndi pakati gawo la minofu.

Chojambula cha projectile mumtunda

Kuchita masewera olimbitsa thupi komwe kumaphatikizapo magulu a miseri kumbuyo. Mtolo waukulu m'kugwira ntchito udzakhala minofu yambiri ya munthu. Monga momwe makina osindikizira a bench, komanso pulogalamu yamakono, matalikidwe a masewerowa adzakhala odzaza kwambiri kusiyana ndi kayendedwe kofanana ndi bar.

Shraga

Ulendowu ndi wophweka komanso wogwira mtima kwambiri. Amakulitsa katundu pa trapezoidal minofu gulu. Apa ndi bwino kumvetsera mwatcheru kuti ngakhale matalikidwe a zochitikazi ndi zochepa kwambiri zidzakhala zochepa. Pankhani imeneyi, othamanga odziwa bwino amalimbikitsidwa kuti agwire manja pamwamba pa masekondi 1-2.