Zolimbitsa ochiza kukongola kunyumba

Kuwonjezera minofu misa kungakhale dzanja popanda maulendo wolemetsa ochitira masewera a. Molondola osankhidwa thupi kukongola, anachita zonse kunyumba - kuti ndi zimene zingakuthandizeni. Komabe, kuchita zimenezi muyenera kudzipereka ndi zipangizo pulayimale.

ndi kukongola chiyani?

Monga mukudziwa, mmodzi wa mpumulo minofu thupi basi kukongola brachii, kapena kukongola. Amakhala ndi mitu yochepa yaitali minofu kuti akhale "mabwenzi." Tikumbukenso kuti dzanja zatchulidwazi ngakhale mu mkhalidwe omasuka ndithu noticeable pa dzanja, kotero katundu zina kokha kulimbikitsa kutchuka kwake.

ntchito zake zazikulu ndi njira ya kupinda mkono ndi phewa, ikuchitika ndi nawo olowa phewa. Ngati inu mukumbukira, kuti ndi antagonist wa triceps kukongola, ndiye amene amathandiza kuti abwerere dzanja ndi udindo poyambira.

Popeza kukongola brachii mdima ndithu; ndiye pali chapadera ngakhale popanda khama, ndiye Zochita yabwino kwambiri kukongola adzakhala chidwi kuti anthu ambiri othamanga budding ndi admirers mpumulo thupi: m'chilimwe kupanda TV kapena ali ndi "mimba" mosavuta kubisa malaya ndi manja ake nthawi zonse malingaliro.

Mfundo kuphunzira kukongola kunyumba

Monga ulamuliro, onse maphunziro kulemera akuyamba ndi kuphunzira minofu dzanja. Oyamba mukufuna posachedwapa kuonjezera mabuku awo, koma njira imeneyi ndi zolakwika. Manja kukula pamodzi ndi gulu lonse, ndi kutulutsa iwo masentimita 50 girth pa bere buku la 1 mita sangathe.

Dziwani: ngati kuthana ndi maphunziro a manja, popanda kuika minofu misa wonse, inu sangathe kukwaniritsa chimene mukufuna. zolimbitsa thupi limodzi ndi kukongola kwa sikungathetse vuto - munthu njira Integrated.

Anthu ambiri zifukwa zomveka ndithu, sangathe kuyenda masewero olimbitsa thupi, kotero kuti iwo ayenera kuti ankadziwa Zochita ochiza kukongola, nyumba angathe kuchitidwa ngakhale sitili pa zipangizo zina zapadera pa dzanja. Izi zingathandize kuti kuphunzira mfundo za minofu.

Phunziro lalikulu manja

1. A kuphatikiza kusamala mwamphamvu ndi buku la maphunziro. kukula Mwachangu ndi chitukuko zina minofu amaperekedwa ndi chimodzi Zochita zikuluzikulu ndi zina chowonjezera.
2. Yoyenera zakudya. Phunzitsani anthu amafunika zakudya zina zokhudzana ndi kukula minofu. Chakudya ayenera kukhala fractional, koma chopatsa thanzi. Ndi bwino kumwa agwedeza mapuloteni kuti muli magalamu osachepera 30 mapuloteni isanayambe kapena itatha sukulu.
3. yogawa Yoyenera maphunziro. Home Zochita kwa kukongola ayenera kuonedwa zosaposa 2-3 nthawi sabata, ndi yosiyana kwambiri, chiwerengero cha njira ndi yofanana ndi kayendedwe.
4. kusintha nthawi zonse zikuchokera maphunziro zovuta. Zovuta maphunziro katundu aliyense ogwira mtima koposa 6 masabata, kenako pali anatengera lathunthu la chamoyo. Chifukwa cha izi 1.5 mwezi pulogalamu maphunziro ayenera kusinthidwa. njira zimenezi kungakupatseni kuthetsa stagnation, manja osati onse magulu minofu.

Ngati tikulankhula maganizo pa Zochita dzanja kukongola zabwino, athamangadi tsiku limodzi pa mlungu. Nthawi zambiri iwo amaphatikizidwa ndi kuphunzira kwa minofu pectoral, ngakhale gulu m'magulu ali mwangwiro khalidwe payekha.

mikono Flexion-kutambasuka mu kutsindika atagona

Ngati inu simungakhoze kuchita Zochita, chifukwa kukongola mu holo, n'zotheka amachita kayendedwe pulayimale, kuti ankadziwa zambiri ku sukulu. Iwo idzafotokoza Kankhani akuluakulu, kapena manja flexion-kutambasuka mu kutsindika kunama.

Kuchita Zochita izi zikhoza kuchitika ngakhale ntchito kukhudzana nsanja, ndipo popanda izo. Polingalira za limatchula za zosinthika izi kuyenda kuphunzira minofu dzanja akutsutsana amakhudza osati kukongola, komanso triceps lapansi.

Chiphunzitso cholondola manja

Dzanja staging mu nkhani iyi ndi zofunika kwambiri: tiyenera kutengera zochotsa zipolopolo, koma ntchito yaikulu ya minofu flexor ukhale kwa kukongola kwa. Komabe, likukhalira kukhala otchuka kuposa zina za thupi.

Manja anayikidwa zomwezo ndi Kankhani akuluakulu yosavuta, kokha zala ayenera "kuona" kutsogolo. Iwo ndikoletsedwa kupitiriza manja kwa thupi ngati n'kotheka. Komanso, n'kofunika kuloza kulemera lonse la thupi pang'ono kutsogolo kwa katundu waukulu imagwera pa manja a m'dera ankachitira. Thupi kukongola kunyumba kuchita si monga zovuta monga Zingaoneke poyamba.

Pa mapini thupi akupita pansi ndi chifuwa wake wokhudza pansi. Dziwani kuti elbows sayenera mogwirizana mu madera osiyana. Apo ayi, mulibe zotsatira anakhumba maphunziro ndi azitaya chitukuko choipa.

Ngati munthu wokhulupirira ali chilakolako ndi mphamvu, ndiye ntchito yonseyi ndi kukongola kunyumba akhoza kusokoneza ndi dumbbells kapena akaleka wapadera.

Zochita barbell

Popeza Zochita yoyenera kukongola nthawi kugwirizana ndi flexion ndipo powunikiridwa m'chiphiphiritso, phindu tsogolo minofu imeneyi kudzadalira nzeru zosiyanasiyana za kayendedwe. Kuchepetsa matalikidwe wa "ntchito" pa mapangidwe mpumulo ndi kuwonjezeka - kukula minofu. Padzakhala limiter atathana thandizo, anaika pa ngodya, amene adzatero abut chigongono.

Komabe, poyamba pa zonse, muyenera kusankha bwino kulemera ndodo. misa ayenera kukhala kwambiri, koma waukulu kwambiri (njira adzakhala kuchepa). Chotero zolimbitsa thupi kwa kukongola kunyumba kuchita osavuta: muli ndi kudzongoka pa khoma kapena kukhala thandizo, kuti nsinga ndi kutukula chipolopolo pansi m'chifuwa ake.

Pa kuphedwa kwa elbows kukhala chete, amene kumawonjezera osiyanasiyana apaulendo. Pamene projectile ndi pamalo pansi, manja pang'ono wopindidwa, ndi, poyambira malo sayamba ndi mikono molunjika. Zimenezi kumathandiza kukongola kwathunthu kumasuka ndi kukonzekeretsa minyewa katundu.

Tip: Musati kuukitsa kapamwamba ndi kayendedwe ka chigongono mkulu n'cholinga pa kukongola ndi nsana wanu adzakhala kochepa. Izi kwambiri amachepetsa zotsatira maphunziro ndi kungachititse kuti choipa.

thandizo zidzafunika kuonetsetsa kuti Zochita kunyumba kwa kukongola anachita matalikidwe zochepa. Pankhaniyi, zambiri pogwiritsa ntchito pulogalamu yoyeseza wapadera ndi ngodya chosinthika. A zina zazikulu angakhale ndi mtima wofuna benchi.

Pa kuphedwa zokambirana pamwamba akhoza ntchito minofu osati la manja, koma kumbuyo. Zimenezi zimapereka njira mabuku ku elaboration thupi chapamwamba.

Chitani ndi dumbbells

Apa, masewera chida ntchito kwambiri monga momwe mu Baibulo yapita, kusiyana kokha n'lakuti alternately ntchito. M'mawu ena, katundu akhoza kungoyankha anagawira, mwachitsanzo flexion ndi kutambasuka manja kuchita osati pamodzi, koma payokha.

Mungachite wotchuka ikukoka minofu dzanja ntchito dumbbells njira ziwiri, omwe amasankha kwa wothamanga yekha.

1. Njira zochotsa supination ntchito ndi ubwenzi kapena atakhala pa benchi, onse synchronously ndi alternately. Apa tiyenera kulabadira kwa kasinthasintha wa mkono, ndi ikuchitika kunja kokha pa chikweza. Pamene kuchita masewera olimbitsa thupi ili, mmene limapezeka pa kukongola mu voliyumu.
2. Chitani "nyundo" ndi kukongola kungafanane Baibulo m'mbuyomu. Komabe, mu nkhani iyi udindo wa dzanja akhala zikutsatiridwa pa mkombero lonse, ndi kanjedza amatchula mzake. Kakonzedwe kotero amatipatsa elaboration gawo lakunja la kukongola kwa.

Thupi kukongola ntchito expander kapena zotanuka olimba tepi

Mtundu uwu wa minofu ikukoka wokhulupirira ofanana "nyundo" pa kukongola, ngakhale chimasiyanitsa ku Baibulo m'mbuyomu ndi ntchito zida zina masewera. Kuchokera kuyambira malo oti aime, mapazi padera, tepi kapena gripper pansi anachita manja flexion-magetsi.

Dziwani kuti mapazi ali mu kukhudzana zonse ndi pamwamba pansi, ndiye, iwo adzatsekeredwa lokhazikika. Manja kuchitapo monga projectile ndi makhwatha akukumana mzake.

Pambuyo kukonzekera akuyamba kuphedwa enieni. manja onse ali bwino mkati chigongono olowa kwa phewa, inatuluka adzabwezedwa kwa pawopawo. Pakati waika tikulimbikitsidwa kuti Kuimaima ang'ono amene amalola minofu kumasuka pang'ono.

Ndithudi, izi si Zochita zonse za kukongola kuti mukhoza kuchita kunyumba. Akuti maphunziro amakulolani kuchita mungachite zambiri, zokhudza magulu osiyana a minofu. Komanso, kagwiritsidwe ntchito kazipangizo aliwonse timapitiriza kwambiri anthu kudziletsa kumatanthauza.

Kuganizira mu njira kuphedwa zokambirana chakale, mosavuta amazolowera zochitika zinazake, ndiko kugwiritsa ntchito zimene yayandikira. Bwino ndi kukhazikitsa maofesi zosiyanasiyana Amasintha iwo okha.

Ngati tingayerekezere kuti ena zokambirana ndi wovuta oyamba, iwo ali angwiro m'malo ofanana Baibulo opepuka, kapena achisangalalo ku thandizo la mnzawo wa.

Pomaliza

Chithunzi cha chitukuko takuphazi aliyense minofu ndi zofunika. Yodalirika Zochita pa kukongola, kutenga nkhani makhalidwe onse payekha, kudzakuthandizani kukwaniritsa chimene mukufuna. Komanso, tiyenera kukumbukira kuti ntchito yolalikira za thupi lake n'kofunika Kugwirizana Choncho, maphunziro kukongola, musaiwale za magulu ena minofu.