Yesetsani "Butterfly": njira yopha. Zochita pa oyimilira a amuna pa minofu ya pectoral

Mphunzitsi waphunzitsi "Butterfly", kapena "Butterfly" (monga amatchedwa anthu wamba), ndi chipangizo chophunzitsira, chomwe mungagwiritse ntchito pa minofu ya chifuwa, mapewa, manja komanso ngakhale makina osindikizira. Wothamangayo ayenera kupanga maulendo osakaniza, kwezani ndi kuchepetsa kupindika kwa manja ake patsogolo pake. Ndi chifukwa cha zochita izi kuti chipangizocho chimakhala ndi dzina.

Tsatanetsatane wa zitsanzo

Simulators pa masewera olimbitsa thupi amatha kusiyana ndi wina ndi mzake ndi mawonekedwe. Mukhoza kupeza zipangizo zophweka zomwe zimasuntha chifukwa cha chingwe, rollers ndi katundu. Komabe, pali makina ovuta kwambiri omwe mawotchi amathandizira. Koma onse amagawana chimodzi chofanana. Chombo cha "Butterfly" simulator chimakhala ndi chimango chachitsulo ndi manja awiri. Mpando uwu umakhala pampando.

Pakadali pano, mungathe kuona zipangizo zamagetsi zosiyanasiyana zomwe zimatha kugwirizana mwamsanga ndi simulator "Butterfly", ndi chipangizo chopopera minofu ya miyendo.

Kodi mchitidwe wa butterfly umachita chiyani?

1. Mbali yam'mwamba ndi yapakati ya minofu ya pectoral (minofu yaikulu).
2. Anterior deltoid muscle fibers.
3. Triceps ndi shoulder biceps.
4. Kupweteka kwa m'mimba.
5. Minofu yamtundu wa anterior.
6. Klyuchevidno-brachial muscle fibers.

Zida za chipangizo chotchuka

Chombo cha "Butterfly" simulator sichitha kugwiritsidwa ntchito ngati njira yokha yosonkhanitsira misala. Iwo sangathe kubwezeretsa chipikacho ndi zitsulo zamadzi. M'mawu ena, machitidwe opangidwa pa chipangizochi saganiziridwa kuti ndi ofunika, iwo ali okhaokha. Pa nthawi yophunzitsa, makamaka minofu ya chifuwa imagwiritsidwa ntchito. Malingana ndi othamanga ambiri, izi ndizo zotsatira zazikulu za chipangizocho.

Koma mosasamala za izi, mphunzitsi wapamwamba "Butterfly" amadziwika kwambiri pakati pa othamanga. Ichi ndi chifukwa chakuti pothandizira pectoral minofu ikhoza kukhala yangwiro, komanso biceps ndi triceps. Kuonjezera apo, pakukweza kwa bar, mwachitsanzo, pali kuzunzika kwa manja, zomwe zimasiyidwa ndi simulator. Pachifukwa ichi, minofu imalandira katundu wodalirika.

Ochita masewera olimbitsa thupi amapempha mothandizidwe ndi simulator pokhapokha ngati pakufunika kusintha minofu ya m'mawere, kuti apange mawonekedwe abwino. Kugwiritsa ntchito "Butterfly" kudzakhala yankho loyenera kwa othamanga omwe cholinga chawo ndi kukhalabe mawonekedwe.

Njirayo iyenera kuwonedwa

Pali njira zingapo zogwirira ntchito pa chipangizochi. Ndi thandizo lawo, zingatheke kupanga magulu osiyanasiyana a minofu. Mwachitsanzo, mungathe kuchita masewera olimbitsa thupi mwa kutambasula manja anu, kapena mukhoza kuwamangirira. Komanso simulators omwe amachitirako masewera olimbitsa thupi amakulolani kugwira ntchito ndi kumbuyo kapena nkhope yanu kumbuyo kwa mpando. Chifukwa cha ichi, katunduyo amapita kumagulu osiyanasiyana.

Iyenera kulembetsa zina mwazofunikira zomwe zikugwirizana ndi njira yophunzitsira.

1. Pogwiritsa ntchito simulator, msanawo uyenera kusungunuka mwatcheru ngati ukutheka, molimbika kumbuyo kumbuyo. Miyendo iyenera kuyima pansi.
2. Kupanga zojambulazo "Butterfly", muyenera kutsatira kuti manjawo anali ofanana pansi. Ziribe kanthu kaya apindika kapena akuwongoledwa.
3. Pa nthawi yophunzitsira, maganizowa ayenera kutsogozedwa. Musagwiritse ntchito khosi lanu mopitirira muyeso pamene mukupereka manja anu. Ntchito yophunzitsira iyenera kuyendetsedwa bwino. Mikono iyenera kukhala yovuta palimodzi pazidziwitso ndi panthawi yoswana. Sichikulimbikitsidwa kuti muwasangalale.
4. Sizowonjezedwa kuti apange jekeseni, kayendetsedwe ka ntchito kamene kakuyenera kuchitidwa bwino komanso pang'onopang'ono. Pambuyo pa kumaliza manja pa simulator, muyenera kukhala patali pang'ono, kenako muyambe kuswana, kubweretsanso ku malo awo oyambirira. Kutulutsa mpweya kumachitika pambuyo podziwa, kutulutsa - pa nthawi yobereka. M'pofunika kupuma pang'onopang'ono.
5. Ndikofunika kuti pakudziwa zomwe zili pamwamba, osati zida, zimakhudzidwa.
6. Pochita masewera olimbitsa thupi, munthu ayenera kumverera kuti minofu ya pectoral ikugwira ntchito, yomwe ikusowa. Ngati kumverera uku kulibe, ndiye wothamanga amachita chinachake cholakwika.

Kufufuza kwa minofu ya pectoral

Pochita zojambulazo "Butterfly" za minofu ya pectoral, muyenera kukhala pa benchi, pokhala mutasintha mpando mpaka pamwamba pake. Kumbuyo kumalimbikitsidwa kumbuyo. Mabulu ayenera kubweretsedwa pamodzi, chifuwa chiyenera kukankhidwa patsogolo.

Gwirani mthunzi kuti mapewa ndi mapewa apange mbali yoyenera. Ayenera kukhala ali pamtunda womwewo. Chifukwa cha ichi, katunduyo adzayenda kwambiri ku minofu ya pectoral, osati m'manja.

Pambuyo pa izi, muyenera kuyamba kulemba manja mpaka maburashi akutsatizana. Mu malo amenewa, nkofunikira kuti mukhale kwa masekondi 2-3, ndiyeno mubwerere kuyambirira. Muyenera kukweza manja anu mpaka mutangomveketsa pang'ono minofu ya pectoral. Ochita masewera olimbitsa thupi amalimbikitsidwa kuchita maulendo oposa 12. Njira ziyenera kukhala zosachepera zitatu.

Mukasintha mbali ya kumbuyo, zochitika za "Butterfly" zimakhala zosiyana pa minofu ya pectoral.

Zizolowezi

1. Musamabereke ndikuchotsa manja anu mwamphamvu.
2. Sitikulimbikitsidwa kubwezera nsana yanu ku benchi.
3. N'zosatheka kuchita zochitika za "Butterfly" pa zojambula ndi kuwonetsa dumbbells mu tsiku limodzi lophunzirira. Apo ayi, zotsatira zake zingakhale zovulaza kwambiri.
4. Kuyamba kuwona manja pa simulator ndi bwino kwambiri atapanga zochitika zoyambirira za minofu ya pectoral.

Kuthamanga kwa trapezius ndi rhomboid minofu

Mwambo wina wotchuka kwambiri. Ndikofunika kukhala kuti chifuwa chikhale kumbuyo. Pankhaniyi, muyenera kuziika pambali. Kumbuyo kumayenera kusungidwa mofanana. Gwirani manja anu ndi manja anu ndi kuwakokera bwino, ndipo mubwerere ku malo oyambirira monga momwe mungathere. Chiwerengero cha njira zobwerezabwereza ndi chimodzimodzi ndizochitika kale.

Zotsatira zake zingapezeke bwanji

1. Amuna adzatha kuwunikira momveka bwino.
2. Chifukwa cha kufalitsa kwa yunifolomu ya katundu, minofu ya minofu idzagwiritsidwa ntchito movuta.
3. Kwa amayi, simulator imakhala ndi mphamvu, imathandizira kusintha maonekedwe a m'mawere.
4. Kusakaniza ndi kusuntha manja pa simulator kumathandiza kulunjika kokha minofu ya chifuwa.
5. "Butterfly" idzakuthandizani kuti mupeze nthawi yowonjezereka kwa anthu omwe anavulala pamphumba la pamapewa.

Kodi kuchita masewera olimbitsa thupi kumathandiza kapena ayi?

Kawirikawiri ndizotheka kumva kuchokera kwa makochi omwe ntchitoyi ili yopanda phindu. Kodi izi zilidi choncho? Kuti tiyankhe funsoli, kufufuza kwakukulukumene kunkachitika, komwe kunawerengedwera kuti ndi otani owonetsera masewera olimbitsa thupi omwe amakhudza kukula kwa minofu ya m'mawere.

Chomaliza ndi ichi: machitidwe omwe amawapanga amawasandutsa monga "ogaya", koma samawathandiza kuti asonkhanitsidwe. Mwa kuyankhula kwina, kuphunzitsidwa ndi chipangizochi kudzakuthandizani kusintha mawonekedwe a bere, koma musadzachite.

Zina mwazofunikira kwambiri, ziyenera kuzindikila kuti katunduyo amakhalabe wosasunthika panthawi yonseyi. Mwachitsanzo, pa nkhani ya osayankhula, kukana kudzakhala kuchepa pamwamba pa njira. Pankhani ya "Butterfly", chizindikiro ichi sichikhala chosasintha pokhapokha ndi kuchepetsedwa komanso ndi kusintha kwa manja.

Kutsiliza

Phunziroli tinayesera kumvetsetsa zomwe zimagwiritsa ntchito masewera olimbitsa thupi a "Butterfly". Zochita zochitidwa ndi chithandizo zimatchuka kwambiri. Tikukhulupirira kuti nkhaniyi inathandiza kumvetsa chomwe chipangizochi chiriri.