Ntchito yabwino kukongola ndi dumbbells, ndi barbell, pa mowa. Kodi mwamsanga kutulutsa mpaka kukongola: pulogalamu

Wa akatumba onse mu thupi zimasonyeza mkono wonse wakumanja yekha, kukongola ndi triceps. M'pake kuti anthu ambiri othamanga wamng'ono, monga anawoloka kulowa holo masewera, kuthamangira projectiles ndi kuyesa mwamsanga kukhala minofu ya manja, mofatsa kuphwanya malamulo onse a sayansi ndi luso pa masewera olimbitsa thupi. Malingaliro a njila Kukula kwa minofu ndi Zochita zikuluzikulu chinapululutsa othamanga pambali novice. Ndipo bwino. Ndikufuna msanga zingakweze okha manja yaikulu? Palibe vuto!

Only mu thupi la thanzi wathanzi minofu

Ndipo ife tiri mu malo oyamba adzapita kulimbitsa thupi. newcomer chilichonse chofunika kuti konzekera minofu yanu yonse pamaso thupi. Ndipo izo zikutanthauza manja osati kokha, komanso miyendo, kumbuyo, mapewa khosi ndi chifuwa. Musanayambe kudziwa ntchito yabwino kukongola mwamsanga kufika chifukwa, m'pofunika kukonzekera thupi maganizo. Zochangamutsa si umafunda mpaka minofu ndi mafupa, ndi bwino kuyamba mlingo mtima, kuchuluka magazi thupi lonse. Pambuyo wabwino zochangamutsa adzatenga magazi kwa ntchito minofu kwambiri mpweya ndi chakudya, imene wothamanga adzatha kugwira ntchito molimbika ndi yaitali minofu yanu.

Ndipo mu ndondomeko ya maphunziro Nkofunika kukumbukira kuti nthawi kupuma pakati akanema ndi ntchito sayenera upambana maminiti atatu, mwinamwake thupi nthawi yokwanira kupita ku mpumulo. Aliyense maphunziro mphamvu mu nkhani zimenezi zingayambitse choipa, umene umatha loto la manja lalikulu ndi lamphamvu.

Kuweta benchi

Ntchito yabwino kukongola - ndi potelani tingachipeze powerenga pa chigongono. Iwo anachita mu ubwenzi malo ndi barbell a. Grif projectile ayenera molunjika, Choncho akulimbikitsidwa m'munsi benching Olympic. dzanja kanjedza anam'funsa kuti wofuna olowa phewa. Chinthu chofunika kwambiri ntchito yonseyi ndi DC voteji wa kukongola kwa. Musalole zosangalatsa zonse za minofu mfundo koyamba ndi womaliza. Elbows pulogalamu yowongolera inayenera kukhala pafupi thupi. Chomaliza pamwamba mfundo angatsatire kwa masentimita 5 kutsogolo, koma onetsetsani kuti mowa si akuponya pachifuwa ndi zosangalatsa kukongola minofu. Kulemera n'kofunika kusankha monga kuchita monga efficiently ngati n'kotheka ndi ntchito zabwino kukongola ndi barbell mu osiyanasiyana 9-12 kubwereza.

Dzanja minofu kukhala mutadzala mofulumira, kotero muyenera kulipira dera limodzi kwa Zochita zoposa zitatu kapena zinayi, yomwe pa waika 4-5. The dongosolo lophunzitsira kwa minofu dzanja lili katundu olowa kwa flexors ndi extensors zimfundo chigongono. Mawu osavuta - molumikizana ndi kukongola kwa tikulimbikitsidwa kulabadira ndi kugwiritsira ntchito triceps. Ndi mapulogalamu Integrated adzakomana ina.

mpata wofotokoza ndi sitampu n'njokhota

Dzina lolondola wa khosi pamapindikira - Ezekieli-bar. Agwiritsidwa bomba basi minofu dzanja. Ndi khalidwe zikhoza wachinsinsi mu ubwenzi ndi mu malo mosapumira. Ntchito yabwino kukongola ndi yokhota kumapeto khosi - benchi atolankhani pa benchi Scott, tingayambe choipa, kotero Musanayambe kugwiritsa, ndi ofunika kuti tidziwe bwino za njira ya.

Choyamba, angathamangitse kulemera kwakukulu kuchita masewera olimbitsa kuti kukongola konse amafuna, makamaka mu kukhazikitsa pa benchi ndi Scott. Kukwaniritsa pazipita matalikidwe zoletsedwa kugona padziko chifuwa - yekha chigongono zina pamwamba pa benchi. Pa mfundo wotsikitsitsa dzanja ayenera kwathunthu zinachitika. Popanda jerks zosafunika khama udzatheka kukongola barbell kutukula chibwano. Pakuti dzuwa pazipita thupi zimenezi ziyenera kuchitidwa ndi bwenzi lawo. Za thandizo kubwerezabwereza otsiriza kwayekha khosi ku malo otsikitsitsa siyingawapweteke. Kubweretsa khosi ndi theka gululi, mukhoza kuchita reps angapo, umene kutsegula ndi kukongola pazipita.

Kugwira ntchito ndi dumbbells

Mwa akatswiri anakhulupirira kuti Zochita zabwino kukongola - barbell amayikanikiza, koma ambiri amavomereza kuti mothandizidwa ndi zipolopolo zina, nawonso iyende kwambiri. Alternately limatuluka dumbbell kukongola anachita mu yofanana awiri - atagwirana manja awo m'mwamba ndi pa makona a madigiri 90. Njira otsiriza amatchedwa "nyundo" ndipo iwo amanena kuti iye anatulukira wathuwu Arnold Schwarzenegger.

Pa ntchito yonseyi sikuloledwa anatenga dumbbells, komanso malo otsetsereka ndi zokhotakhota thupi lonse kwa kuponya projectiles mmwamba. Kulemera ayenera kusankhidwa ngati kuti kokha kuchita 8-12 reps cha kukongola minofu. Ngati inu kusintha nsinga dumbbell khosi, womwe ndi chala kusuntha M'ndegeyo ndi ena, mungathe optionally kutsegula kwa minofu ya mkono wa. othamanga ambiri ntchito nsinga izi pa Zochita onse ochitira masewera a. Kuwonjezera bwino anayamba mkono, ndi wothamanga limapezeka okhwima carpal chithunzithunzi.

pansi zolimbitsa

Ntchito yabwino kukongola dzanja atakhala malo - dumbbell benchi atolankhani pa makona a madigiri 45. Ntchito benchi ndi ngodya chosinthika, m'pofunika kukonza mopendekeka ndi madigiri makumi asanu. Atakhala pa mpando kutenga dumbbell, m'pofunika kukhudza khoma kumbuyo kumbuyo kwa benchi ndipo sasintha udindo uwu mpaka mapeto a njira. Miyendo bwino kukokera patsogolo, kuika mapazi ndi maondo pamodzi ndi manja ndi dumbbells kugwera pansi ndi kumasuka.

Cham'mbali nsinga dumbbells, makhwatha mmwamba, ayenera sasinthidwa pa maseŵerowo. Kukwera ndikofunikira kugwira olowa. Pa endpoint, benching m'pofunika kugonjera elbows lanu kutsogolo ndi m'mwamba masentimita 5-10 kwa kukongola bwino flexing. Kuchepetsa dumbbells udindo kuyambira m'pofunika bwino, popanda jerks. Onetsetsani kuti asamalire bwezerani elbows ndipo anawoloka njira kuyenda pafupi zotheka kwa thupi. Njira iyi ntchito ndi othamanga imodzi zotsiriza mphambu minofu pazipita. Choncho, kulemera m'pofunika kusankha osachepera iye.

kukongola ntchito pa chipika

Pali zinthu komwe kufunika dumbbells kulemera mu masewero olimbitsa mukukhala. Pofuna kudikira iwo kuti adzamasulidwa, mungathe kusintha zolimbitsa thupi kuti ntchito wagawo ndi. Kulemera Pankhaniyi wayikidwa kuti miyeso iwiri ofanana. Ntchito yabwino kukongola mu wagawo ndi ndikofunikira kugwira zingwe, umene ndi mpata wosintha dzanja kolowera ngodya pa benching.

Kutola lamanja kulemera ndi chikukonzekera zingwe pa chipika m'munsi, mungachite womberani. Ili chimodzimodzi pamaso pa chipika, muyenera kusankha nsinga omasuka, ndi likundikanikizira ayenera kukhala pamwamba, ndi elbows mbamuikha mwamphamvu kwa thupi. Benchi atolankhani ayenera kuchitidwa mu matalikidwe a. Manja asungike pansi mavuto nthawi zonse, osalola minofu kumasuka pa mfundo mapeto. Pa benching kudzifutukula maburashi kwambiri Yosefera ndi mkono, yomwe ndi njira zochepa wotopa ndi transmits katundu lonse pa kukongola kwa.

A angapo Zochita chidwi

Chabwino kutsimikiziridwa Zochita awiri kuti othamanga analimbikitsa kuchita "superset" - pa minofu osiyana antagonist (flexors ndi extensors). Ie kukongola-triceps. The Zochita zabwino minofu akutsatiridwa ntchito dumbbells. Woyamba pa nkhani pa kukongola limayenda kulemera benchi triceps, ataima chipika. Kutenga khosi U woboola pakati, kulumikiza ku unit chapamwamba. Kuika thupi anakhumba, inu muyenera kudzongoka ndi pafupi zotheka wagawo ndi. Nsinga khosi kuchokera pamwamba. Kupanga magulu kutambasuka, azikankhira khosi pansi. N'zachidziwikire ichi, kwezani elbows anu zomangidwa dzanja kuthandiza atolankhani Corps.

Monga masewera olimbitsa thupi wachiwiri kukongola, mukhoza kusankha atolankhani dumbbells nsinga "nyundo". Kumasiyana okha kuti akuluakulu a manja muyenera kunyamula pamodzi thupi, pafupi zotheka zipolopolo thupi. Umene alternately kuchita benchi. An zina kutumikira ntchito ndi dumbbell pa benchi Scott ndi dzanja limodzi. Kutola kulemera, muyenera mpumulo chigongono mu benchi zochita zitsulo m'chifuwa chanu pa matalikidwe zonse. The Zochita zabwino kukongola, amene ntchito mu "superset", kuchitidwa popanda kupuma akupumula. Usaope kugwa lakuthwa mu kulemera kwa chikuyandikira, mwachibadwa, chifukwa minofu ali kwambiri yatsekera.

kukongola chitukuko zina pa bala yopingasa

Pamaso pa bala yopingasa amatsegula novice wothamanga mwayi wawukulu. Chifukwa uyamiko kwa Iye akhoza kukhala mwangwiro kukhala akatumba onse a torso ndi. Ntchito yabwino kukongola pa bala yopingasa mu alipidwa kukoka thupi ku kapamwamba. Nsinga za chitukuko cha kukongola kukhala manja wekha. Kumangika tikulimbikitsidwa kuti yomweyo pambuyo zochangamutsa, ndiye kumayambiriro kwa kulimbitsa thupi ndi. M'lifupi nsinga wothamanga amasankha awo - ndi onse kuposa kwambiri, katundu imafalikira kwa minofu kumbuyo. Pa chikoka mu mfundo yomaliza otsika safuna kwathunthu limbitsani manja anu, mwinamwake zingathe kudzetsa choipa.

Ntchito pa bala ndi kulemera akulola wothamanga kukhala akatumba onse poyerekeza ndi thupi lake. Kwa amene sangathe kuchita masewero olimbitsa thupi, ndiko kuchita zabwino kukongola. Kukoka nsinga mwachizolowezi, mwachitsanzo m'manja kutali ndi inu, musati kutsegula dzanja lamphamvu, chifukwa cha njira, thupi wopindidwa mowa anapanga minofu ya kumbuyo - kuphatikiza masamba. Kumbukirani, zotsatira mwinamwake wabwino zimatheka.

nyumba minofu kunyumba

Lililonse chachiwiri, kuweruza ndi ndemanga pa Intaneti litsimikizira kuti kupopa manja yaikulu kunyumba. Kodi nzeru kukhala pafupi ndi choonadi zavumbulutsidwa mfundo zosiyana. Iwo likukhalira kuti anthu basi anagula dumbbells, kapamwamba ndi bala yopingasa. Iwo ali masewero olimbitsa zonse kunyumba. Komabe, pali zochitika zina zimene simungathe kupanga masewero olimbitsa thupi, ndi vuto yopingasa mipiringidzo ndi zida masewera ayi.

Ntchito yabwino kukongola kunyumba - ichi ndi ntchito ndi weighting lapansi. Kungakhale thumba kapena pulasitiki matumba, sipangakhalenso anaikidwa monga weighting ma CD mbewu monga chimanga, mchere ndi shuga. Choyenera projectile ndi! Kulemera pafupifupi umenewu "dumbbell" angafikire makilogalamu 10-12, amene ali wokwanira ngakhale kwa mwamuna wamkulu.

Komabe, kwa kudziletsa kuphunzira ndi kufunafuna, ngati si dumbbell, ndiye zochulukitsira osachepera. ndalama izi osachepera mudzakhala bwino kukhala ndi minofu kunyumba. Yotchipa expander ndi detachable masika kuchepetsa katundu limakupatsani mosavuta kukhala thupi lanu liri masewero olimbitsa thupi.

Mwayi osatha Expander

Ife tinapeza kuti kutulutsa mpaka kukongola anu, Zochita zabwino ndi dumbbells akhoza m'malo ndi zochulukitsira ntchito. Chifukwa tsopano sadziwa pulogalamu maphunziro? Chifukwa cha zochotseka akasupe wothamanga kukatenga katundu wawo wokha. Chitani angathe kuchitidwa monga dzanja limodzi kapena awiri, zokwanira basi kulenga cholinga anafuna expander ndi.

othamanga ambiri analimbikitsa kupuma pa chipangizo miyendo, fixation amenewa ndi odalirika kwambiri kuposa kuphatikiza a pulogalamu yoyeseza ndi amangomvera pa zitseko ndi mipando mu chipinda. kusiyana Special zolimbitsa ndi barbell kapena dumbbells ntchito zochulukitsira ayi. Bwino kusankha nsinga ndi mbali ya ndingaliro ya burashi, inu mukhoza bwinobwino chitani zimene anafuna. Pa ntchito yonseyi, othamanga analimbikitsa kutsatira fixation expander. pulogalamu yoyeseza A lotayirira ingawononge mipando kapena choipa kwa woyambitsa wothamanga.

A pang'ono za hamstrings

Kamodzi tikulankhula za chitukuko cha kukongola, muyenera kudziwa kuti si manja, komanso pa mapazi a munthu aliyense. Ochepa kudziwa chakuti minofu imeneyi ndi monga zimasonyeza monga atavalanso zoteteza lapansi. Zimenezi ndi zoona makamaka akazi wamkazi. Ndithudi, chitukuko amatilola kutsindika hamstrings kumangitsa ndi matako. Kuyesa angwiro, akazi nthawi zambiri amachita zambiri zolimbitsa thupi zosafunika. othamanga zambiri hamstrings anakumbukira mochedwa kwambiri, kudzindikira aakulu disproportion pakati pa torso ndi miyendo.

Pa chitukuko cha minofu chionetsero muyenera kusamalira pa chiyambi cha ntchito ya wochita mpikisano. The Zochita zabwino hamstrings alibe amafuna ntchito ndi chofunika kwambiri. Minofu, ngakhale lalikulu, koma bwino anayamba ndi katundu kochepa ndipo mwamsanga yatsekera. Kupewa choipa munthu pamene akuchita analimbikitsa osati kuti kayendedwe mwadzidzidzi. Ngati makalasi amachitika ochitira masewera a, ntchito yabwino kukongola - mwendo potelani atagona pulogalamu yoyeseza lapansi. Okwanira mu sabata kuchita waika anayi 18-20 kubwereza.

zolimbitsa zina zingathe kuchitika masewero olimbitsa thupi ndi kunyumba - Deadlift pa miyendo molunjika. Kudzitengera dumbbells weighting ndi kulemera otsika ndi akuimirira miyendo molunjika, m'pofunika kuti pamalo otsetsereka a thupi pansi. Kumbuyo ziyenera mosabisa. Kukweza ndi kutsitsa thupi mwachita pang'onopang'ono bwino. pulogalamu chikuphatikizapo waika 3-4 wa 15-20 kubwereza.

Pomaliza

Popeza anachitira ndi momwe mwamsanga kutulutsa mpaka kukongola Statement, wothamanga aliyense angakhoze mu nthawi yochepa popanda khama kukhala ndi thanzi labwino. Ndipo mwamtheradi lomwelo, kodi kuchita zabwino kukongola wothamanga yekha akufuna. Kodi chofunika kwambiri - kuposa iye ndi wokonzeka kupereka nsembe kuti cholinga. Ndi funso achite. Ngati sichoncho, ndiye inu angaiwale za zotsatira, ngakhale ndi pamaso pa abwino zolimbitsa thupi pulogalamu. chilimbikitso yekha ndi amene angathe kuuzira munthu kudzimvera kusintha. Ambiri magwero otchuka a nkhani pa ojambula zolimbitsa tikulimbikitsidwa kuchita ndi bwenzi ali ndi zambiri otukuka thupi minofu. Mpikisano kwa Top wakhala chimalimbikitsa kwambiri kwa oyamba onse.