Olimbitsa Dzanja: Zogwiritsira Zochita

Manja - chida chachikulu cha munthu. Popanda miyendo amphamvu ndi athanzi anthu kutaya Mwachangu awo, ngakhale ntchito yawo makamaka zokhudzana ndi ntchito aluntha. Ganizo lililonse ndi lingaliro akhoza kufufuzidwa ndi dzanja. Popeza kuti anthu ambiri lero alibe zolimbitsa thupi, funso kuteteza mawonekedwe thupi likupitirirabe adamkakamiza ndi kudutsa chaka. Today ife kulankhula za thanzi ndi ntchito za manja, komanso tione waika ochepa zokambirana, omwe ali cholinga chake.

Mphamvu maphunziro kwa manja

Sitepe yoyamba ndi kukambirana mphamvu maphunziro ambiri, amene ali oyenera anthu athanzi. Mphamvu olimbitsa dzanja umalimbana patsogolo ntchito yawo ndi kupereka minofu kamvekedwe. Upper Ziwalo anthu imakhala flexor (kukongola), extensor (triceps) ndi mkono, amene ali ndi udindo kwa magulu onse a polumikizira. Potengera cholinga minofu, anamanga dongosolo kulimbitsa thupi.

kukongola maphunziro

Monga tanenera kale, kukongola (amatchedwanso kukongola) ndi udindo kufewetsa mafupa dzanja. Choncho, pofuna kuliphunzira, kuchita gululi, koma zolemera za. Kufewetsa mafupa ndi kukongola ndi angapo mitundu. Mwachidule kukambirana akuluakulu.

Ataima ndi barbell kapena dumbbells. Kuyambira malo: mapazi phewa m'lifupi padera, manja anatembenuka kanjedza ndi projectile ku yokha, thupi yosalala. Kukonza torso mu udindo uwu, inu mukhoza kuyamba gulu linalake. Manja anamuukitsa kwa chifuwa monga inu kutulutsa ndipo tsika pa kudzoza. Pankhaniyi, sanatchule iwo penapake pang'onopang'ono kuposa atamva. Ngati mukufuna kutenga nawo mbali pa ntchito za kukongola ndi mkono wonse wakumanja 'Sitiba "gawo lake la katundu pamene akukweza kumasuka dzanja lanu yekha, si koyenera kuti mubwerere naye. Ngati inu kuchita masewera olimbitsa thupi ndi dumbbells, ndiye manja akhoza adzaukitsidwa onse mu kufanana ndi alternately.

Hammer kupinda. Ntchitoyi komanso zikugwirizana kwa brachioradialis minofu ya mkono wa. Kuyambira malo ali yemweyo, kokha manja anayikidwa kanjedza akukumana thupi ndi kulenga chinachake zolemera ngati nyundo. Pamene kukweza n'kofunika kuti "nyundo" linali lathyathya, ndi burashi si dovorachivat chipolopolo. Enawo, mfundo ndi chimodzimodzi mu ntchito m'mbuyomu.

Potelani atakhala. Imagwiridwa payokha aliyense dzanja. Kuyambira malo: atakhala ndi miyendo zake, nsana wake atatsamira patsogolo ndi ntchito dzanja amatsamira mkono wake pa ntchafu lamkati. Nsinga ndi njira ndi kayendedwe yomweyo anaimirira flexion.

Popeza kuti tiganizire lero kamvekedwe ambiri manja, osati anaikira elaboration a minofu, n'zotheka kuphatikiza Zochita izi ndi ena. Mwachitsanzo, mungachite kupinda, atakhala pa mpando, ndipo squat kwambiri, izo kulumikiza ntchafu ndi matako.

triceps maphunziro

Olimbitsa Dzanja kwenikweni muyenera kukhala elaboration wa triceps lapansi. The zifukwa zosachepera zitatu: minofu limapereka zambiri za dzanja; tsiku ndi tsiku ndi zochepa yodzaza kuposa kukongola ndi; triceps ndi zone kumene kwenikweni anapanga "flabbiness". Monga mukudziwa kale, ntchito yaikulu ya minofu ili ndi dzanja magetsi. Ndipo mwa ichi ndi chiyambi akukonzekera zovuta workouts. Triceps wokhulupirira kwa ndithu zambiri. Tiyeni tione awiri a iwo.

Dumbbell benchi chifukwa mutu. Izi ndi ntchito osavuta koma ogwira mtima kwambiri. Iwo anachita ndi dumbbell lolemera. Kuchita benchi chifukwa cha mutu kungakhale onse anaimirira ndi pansi, malingana ngati akhali molunjika. projectile watengedwera ndi manja onse anakweza pamwamba pa mutu wake. Pa zachifalansa, iye mokoma adatchithisira mutu wake mothandizidwa ndi mapini, ngati inu kutulutsa - kumbuyo kwa msana. Ndizo zonse. Ngati n'koyenera, munthu angachite chinthu chomwecho ndi awiri ang'onoang'ono kulemera dumbbell.

Benchi dumbbell atagona triceps. Kuyambira malo bodza pa nsana wake, ntchito dzanja woongoka. Dumbbell thupi kungakhale perpendicular kapena kufanana. Choncho, m'nkhani yoyamba, projectile ndi adatchithisira m'chifuwa, ndipo lachiwiri - m'makutu mwa ena. Mungachite thupi manja onse nthawi imodzi. Mwaukadaulo gululi si wosiyana ataima dumbbell benchi atolankhani.

zolimbitsa Universal

Olimbitsa Dzanja cholinga chake kukhala minofu kamvekedwe, kotero kafukufuku m'malo kuikapo maganizo minofu angachichite Zochita zikuluzikulu, amene opareshoni magulu angapo minofu ndi mafupa. Pakuti kukongola kwambiri Zochita zikuluzikulu ndi chikoka akuluakulu pa mowa. Kuwonjezera kukongola, iwo ophunzitsidwa bwino kumbuyo. Koma triceps, ndi ntchito bwino ndi posambira, amenenso zikugwirizana minofu pectoral. Zotsatira chomwecho ndi pushups. Zochita izi atatu, omwe ali yofanana angapo, ndi okwanira kukhala manja m'njira yachibadwa.

forearm

Childs olimbitsa dzanja amakonda izi zolimbitsa minofu gulu. Komanso, ngakhale akatswiri bodybuilders zambiri kunyalanyaza. chifukwa ndi losavuta - ndi mkono akuthamanga pafupifupi Zochita pa manja ake, monga udindo mphamvu ya nsinga ndi udindo wa polumikizira. Choncho, kawirikawiri mkono ndi ntchito palibe amene ali ndi mavuto. Komabe, mu Mulimonsemo yosanthula angapo zokambirana.

Kuphunzitsa mkono sikovuta. Kukhala pa mpando kuti ntchafu zanu ndi kufanana kwa pansi. Kukatenga dumbbell kapena barbell ndipo ikani mkono wonse wakumanja pa ntchafu yako kuti burashi akulendewera kwa iwo. Pankhaniyi kanjedza mavuto. Izi ndiye poyambira malo. Tsopano muyenera kumasuka manja anu ndi kuchepetsa iwo ndiyeno kukweza m'mwamba ngati n'kotheka, wosunga mkono kuchokera mchiuno. Yesani kuchita kanthu imodzi, ndi manja ake, anagwada pansi. Nawonso, mukhoza kupyolera mwa mkono ndi manja ake pansi. Chinthu chachikulu ndi monga kusuntha burashi lapansi.

bracing

Mbali yofunika kwambiri ya mphamvu thanzi ndi minofu ndi kusinthasintha awo. Pofuna kukwaniritsa elasticity wabwino ndipo thupi mu minofu minofu, m'pofunika kutambasula iwo. Waukulu anatambasula Zochita za manja:

• Kokani nthambi imodzi kutsogolo, ndiyeno nkutenga chigongono wake wachiwiri kapena umodzi ndi kumangitsa kwa thupi. A pang'ono dzanja atolankhani pansi ndi kumva Ayala mapewa.
• Kwezani mmwamba dzanja lanu ndi unakhota kuti dzanja anali pa mutu wake. Chachiwiri dzanja atolankhani pansi pa dzanja la woyamba kuti triceps anatambasula.
• Pezani manja onse kumbuyo kwake, mmodzi pamwamba ndi pansi. Amayesa kutseka iwo kunyumba ya kulinga. Ngati inu sangafikire, ntchito thaulo.

Anatambasula nthawi zonse kudutsa kupweteka pang'ono, kotero musati chisoni okha kwambiri.

zochangamutsa

Mfundo ina yofunika ndi zimfundo olimbitsa dzanja. Kumbukirani maphunziro a sukulu maphunziro thupi, m'malo ofunda, amene kawiri kawiri zimachitika pa chiyambi. Mitundu yonse ya kasinthasintha wa phewa, chigongono ndi dzanja adzapereka manja pa umoyo ndi ntchito. Komanso, zochangamutsa kudziwa kumasulira kuchitidwa asanayambe kuphunzitsa mphamvu.

Tsopano, kuti kutchula mitundu zokambirana, zomwe ndi zofunika kwa konzanso pambuyo kuvulala zosiyanasiyana.

mavuto mtima

Kodi olimbitsa dzanja galimoto ntchito pambuyo sitiroko ndi? Tiyeni tione nkhani mwatsatanetsatane. Pambuyo sitiroko ndi zala sangathe "kumvera". Kuti tichotse vutoli, muyenera kusamalira luso zabwino za galimoto. Kuphunzitsidwa kayendedwe wochenjera ntchito zinthu zazing'ono zimene ayenera kukhudza manja. Kungakhale Mwachitsanzo, mpira wapadera ndi spikes. Zochita dzanja pambuyo sitiroko zikuphatikizapo Zochita ngati luso galimoto:

• Shuffling mipira awiri, kapena kungoti walnuts.
• Nthambi ya nyemba mtola. Kuti tizikonda zotsatira, inu mukhoza kuchita izo ndi maso anu chitsekere.
• Kutola masamu ndi mpheto ena mbali yaing'ono amene amafuna mwatsatanetsatane.

Ndipo musati kunyalanyaza onse kayendedwe tsiku ndi tsiku (kupotoza / chivindikiriro akapichi, kuyatsa / pa kuunika, ndi zina zotero).

Kuchira asavulale

Kodi Zochita kwa manja pambuyo wovulala ndi? Kaya n'zotheka kutsegula nthambi anavulala? Kubwerera kwa dzuwa ake, muyenera manja olimbitsa. Kumayambiriro, makamaka ngati kuli kulemera, akhala ankavala pulasitala. Munthu izo chikutha ndondomeko konzanso si anamaliza. Chifukwa cha kulephera kuyenda wathunthu minofu dzanja stagnate, ndi magazi mwa iwo tsiku lililonse amachepetsa. Kubwerera ku finiteness la moyo, akhoza ponabitsya kwa masabata awiri mwezi wathunthu.

Naŵa Zochita chomwe chingathandize kufulumizitsa ndondomekoyi:

• Kuyamba, kutenga dzanja dothi komanso pang'onopang'ono kuyesera kutambasula kuti boma zofewa.
• Khalani pa mpando ndipo somknite manja patsogolo pa chifuwa, moti manja ake mwamphamvu mbamuikha wina ndi mnzake. Popanda kutsegula iwo, kuyesera ingapendame pambali. Samalani pankhani mkono wosweka.
• Kutenga tennis mpira, kuyesera kuponya izo khoma ndi nsomba. Pa nthawi yomweyo, musalole kayendedwe iliyonse mwadzidzidzi ndipo musati mkangano.
• Kukanda mikanda, amene takambirana kale pamwambapa.

Zonse zokambirana izi umalimbana osauka burashi, chifukwa chikugwirizana ndi ambiri mwa mavuto nyengo kuchira. Kuchita ndalama zawo katatu patsiku.

Olimbitsa manja pambuyo kuchotsa mwanabele

Mukamafinya axillary lymph mfundo pali chiopsezo cha dzanja edema. Kupirira izo, koma si zokhazo mankhwala, munthu afunika Zochita wapadera. Olimbitsa dzanja ankaimira Zochita amenewa:

• Choyamba muyenera konzekera thupi ndi kuphika chifukwa kutsegula a dongosolo lymphatic. kayendedwe kuwala zozungulira kuchokera pansi pamwamba akuchita izi nkhope khosi ndi makutu. Pakani iwo muyenera, malinga ngati khungu ndi pang'ono ofunda.
• Yemweyo ziyenera kuchitika ndi chiuno, m'mimba ndi m'chifuwa.
• Tsopano kupita akusisita manja. Choyamba triturated mkati pamwamba, ndiye akunja. Kupita ndalama kuchokera kanjedza umodzi.
• Pamene thupi kutenthetsa, muyenera kugona nsana wanu kwa miniti ndi kuzindikira maganizo / zosangalatsa a minofu manja. Aliyense wa njira sayenera kutenga masekondi oposa 2.

Choyamba muyenera kuchita izi Zochita katatu patsiku. Ndiye, pamene minofu kupeza ntchito, n'zotheka kuonjezera katundu. Chinthu chachikulu ndi konzanso - zimawavuta kuti kutopa.

Pomaliza

Lero, tinaphunzira kuti manja anu pa zala zathu ndi kukonza pambuyo matenda ena. Olimbitsa akazi dzanja ndi wosiyana ndi amuna, chifukwa ikufotokozanso za chitukuko chachikulu nthambi, osati awo "ikukoka".