Pitching Baibulo: thunthu maphunziro mphamvu

mphamvu maphunziro thunthu ojambula - ichi ndi sayansi weniweni monga anthu thunthu (kapangidwe ka mafupa, minofu, Mitsemphayi, tendons, luso galimoto), chidziwitso m'munda wa zakudya (calorie) ndi kapangidwe ka thupi. Zikomo onse a chidziwitso ichi chikhoza wothamanga kuchita Zochita yeniyeni Kuonjezera cangu ndi zinthu zingapo: kusintha madzi a m'thupi kuyambira ndi kutha chakudya ndi okhutira mkulu mapuloteni. Ojambula kaswili, ngakhale olakwika wamba, si kwa Kapangidwe ka thupi la munthu. Ndi Cholinga kufufuza njira ya chitukuko, mphamvu njila kwa minofu, ndi zina zotero, ndi zina zotero.

Matenda a mphamvu wokhulupirira magulu osiyana minofu

Pamene wothamanga amapezeka chipinda kuposa miyezi isanu ndi umodzi, limawonjezera kwambiri kwa thupi (10 mpaka 30 makilogalamu minofu), ndipo zimaonekeratu kuti zina kupitiriza kukhazikitsa zokambirana zofunika imangokhala tanthauzo, ndipo chotero, m'pofunika kusiyanitsa maphunziro zokambirana latsopano. Zochita pa minofu ya manja, kumbuyo, miyendo ndi torso unagwa mu ang'onoang'ono kum'mwera kwa magulu a 2-3, ndi kusintha kapangidwe kwambiri kulimbitsa thupi ndi. Zochita Basic ndi onse kwambiri zambiri lilibe pa nthawi iyi ya workouts. Matenda a mphamvu Zochita nthawi imeneyi ndi chidwi kwambiri linaperekedwa kwa payekha osati ambiri. Inali nthawi imeneyi bodybuilders akulangizidwa osati kutenga kwambiri kulemera, ndi ntchito ndi zolimbitsa. Pofuna kutiumba ndi kulimbikitsa madera amenewo thupi ndi minofu stabilizers kale napped osati m'gulu maphunziro.

Phunzitsani kumbuyo: adzaphatikizapo maphunziro lumbar msana balati ndi trapezoids.

Phunzitsani pachifuwa thorax ayenera kusonyeza ntchito dumbbells kulemera Zochita makamaka wamkulu monga zochotsa, kugawira, pullover, ndi zina zotero. Onetsetsani kuti kutsindika pa ikukoka pamtima magulu: pamwamba, pansi, pakati, ndi dera lamkati la minofu pectoral.

Maphunziro dzanja: ndi mkono, kukongola, triceps, kutsogolo, kumbuyo mtengo ndi khafu wa paphewa. Phunzitsani ntchito zonse tsiku limodzi ndi kovuta kwambiri, chifukwa akatumba onse dzanja ntchito pafupifupi thupi, ndi katundu adzakhala akanagwiritsa kwambiri. akutali Zochita ayenera kuzipewa.

Kuphunzitsa miyendo: mapazi, ngati mmodzi wa magulu waukulu minofu, ndi zofunika kuti amachita pa tsiku osiyana. Anachita mwendo atolankhani ndi kuwuka pa zala ndi kulemera ndi kudumpha chingwe ndi kuthamanga. Zochita pa pulogalamu yoyeseza ayenera kuthyolako kuopa ngati nthendayo chifukwa cha katundu oyenerera, amene amapereka malo a thupi pulogalamu yoyeseza, ndi chiopsezo bondo kuvulala olowa.

Kulimbitsa thupi: ngakhale kuti ambiri bodybuilders abwino mphesa, ndi pafupifupi munthu sitima. Pa nthawi yomweyo, lifters mphamvu zimene zowoneka kusiyana ndi mimba zedi, kupeta atolankhani aliyense kulimbitsa thupi. Kumalimbitsa minofu m'mimba ndi kutitengera chimango lumbar, n'kupeŵa choipa.

epilogue

Tsopano inu muli bwino ndi ziphunzitso zazikulu za maphunziro, ndi thunthu la maphunziro mphamvu ojambula simulinso chinsinsi. Ndi nthawi kusonkhanitsa chidziwitso chonse mu zovuta wina ndi kuzindikira zolinga zake zonse mu holo!