Chifukwa cha mphira pamwamba pa mtengowo, manja ake saloledwa. Ndipo nkhuni zomwe zimapanga pinki, chikasu, lalanje, sinimiyali wofiirira, zimakulolani kusiyanitsa bodibar mu chilembo cholemera. Bodyboys akhoza kukhala ndi masentimita 90 mpaka 120 masentimita. Kulemera kwa pulojekitiyi ndi kosiyana kwambiri - pamene munthu akukula, zikuluzikulu zomanga thupi ziyenera kuphunzitsidwa. N'zoonekeratu kuti thupi loyamba (kuchokera ku 1.5 mpaka 3 makilogalamu) ndi loyenera kwa oyamba kumene, ndipo lolemetsa (kuyambira 1.5 mpaka 6 makilogalamu) limapangidwira kwa othamanga gulu la pakati, mpaka 9 kg - kale kwa othamanga odziwa zambiri, ndi zina zotero.
Kotero kodi wogwirira ntchito ndani? Simulator iyi imagwiritsa ntchito mitundu yosiyanasiyana yamagetsi ndi bar, imayimira chinachake pakati pa zipolopolozi. Ngati, mwachitsanzo, muli ndi mabulosi ndipo simunapange malingaliro anu, kapena musaganize kuti n'zotheka kuti muphunzitse zipolopolo zovuta kwambiri, mwatopa ndi zokometsera zokhazokha, ndiye wogwirizanitsa thupi angakhale othandiza kwambiri. Zidzakhala kwa mtundu wina wa wand-zashchalochkoy, umene udzalimbitsa minofu ya masewera anu kumbuyo, kupereka manja anu ndi matanthwe kukhala anzeru, kuwongolera malo anu, kukhazikitsa mphamvu ndi kugwirizana kwa kayendetsedwe kake. Mwachidziwikire, thandizo la omanga thupi lidzapereka ntchito yosasinthika, ndiko kuti, ndiko kusintha kwa gawo lililonse la chiwerengero chanu. Ngati mutagwira ntchito ndi bokosi la ola limodzi kwa ola limodzi, mukhoza kutaya kcal 500. Kodi mwasankha kuyesera? Ntchito iliyonse iyenera kubwerezedwa nthawi 10-20, zonse zimadalira mlingo wokonzekera. Chitani masewera olimbitsa thupi mu njira ziwiri.
Kuphunzitsa kumbuyo kwa kumbuyo
Dutsani gulu lamanzere pansi. Gwiritsani manja awiri pambali pambali ya mapewa, mawondo akhale ofewa, matako atsekeke, m'mimba momwe mungathere. Pang'onopang'ono pitirizani kutsogolo. Pamapeto pake, wogwirira ntchito ayenera kukhala wotsikira pansi (gawo loyamba la mwendo). Kotchikom amatambasula padenga. Kachiwiri, yongolani.
Mutatha kumaliza 20 replays, khalani pansi. Chitani zowonongeka, zochepa-matalikidwe. Musaponyedwe pansi, dziwone nokha pagalasi.
Mudapitanso mobwerezabwereza 20. Khalanibe pansipa. Tsopano yesetsani zochitikazo zomwe zidzakhala zosiyana ndi zoyambazo. Kokani dice pamwamba, ikhale pansi pa mawondo. Pang'onopang'ono kukoka chinthu chojambulira m'mimba. Onetsetsani kuti chitsogozo cha zidutswazo chimabwereranso.
Kuphunzitsa manja
Imani molunjika. Ikani manja anu pambali pa thupi lanu, sungani mtembo wanu mmanja mwanu. Pang'onopang'ono kukokera ku chifuwa. Chowombera chikuyenera kukhala choyimira.
Kuphunzitsa mapewa
Tengani zofalitsa. Bodibar pakhomo amapitiliza kumanga mapewa, ndi kutumiza zitsulo pansi. Pembedzero ponyamuka musatambasule manja, ikani pamtanda. Kenako nyamukani, ndi manja okha. Pogwedeza, sungani bomba la thupi molunjika ndi manja anu patsogolo panu, mawondo anu akhale ofewa. Pumphunzi, yongolani manja anu. Pewani msana wanu mwamphamvu, musati muugwetsere. Musakweze mapewa anu mwina.
Maphunziro a biceps
Tambasulani manja anu. Pakhomo, onetsetsani mtengowo molunjika ndi manja omwe ali pansipa, panikizani pambali pa thupi lanu. Lembani zitsulo zanu pamphuno, zimangirirani kuchifuwa. Pankhaniyi, thupi limakhala lokhazikika. Gwiritsani ntchito manja anu okha.
Kuphunzitsa chifuwa ndi mapewa
Pogwedeza, sungani bodybard patsogolo panu. Pweya wotuluka, nyamula mmwamba ndikuwutsitsa kumbuyo kwako. Bwererani ku malo oyamba. Gwiritsani ntchito spinalumaximum mofanana, musatseke kumbuyo kwanu.
Anagwira m'chiuno
Bodibar amagwira pamapewa, koma musakhudze khosi. Gwiritsani maondo anu pang'ono. Bwezerani mapewa kumbali yowongoka, imani pakati, kenaka pindani mapewa kumbali yakumanzere. Gwiritsani ntchito kumtunda kwa thupi, chiuno chiyenera kukhala chosasunthika.
Kuphunzitsidwa kwa minofu ndi gluteus
Chitani zovuta. Sungani zikhomo zanu pamapewa anu. Wogwira dzanja lamanja atenge msana, akugwa pang'onopang'ono, ntchafu ya kumanzere ndi choyenera ndi ichi ziyenera kufanana ndi pansi. Yambani mwendo wanu wakumanzere ndikubwerera kumalo oyambira ndi kuyenda kosalala. Kenaka, muyenera kuchita masewera, thupiboy amakhala pamapewa. Kupanga mpweya wotentha, jekeseni, yesetsani kupanga mbali yoyenera pamadondo. Imani pansi, bweretsani pakhosi. Bwererani ku kutuluka kwa malo oyamba.
Kuphunzitsidwa kwa minofu ya mapewa ndi manja
Gona pansi pa benchi, ikani mapazi pansi. Tengani chifuwa cha chestot. Bend the elbows, sungani mtengowo pambali pa chifuwa. Kutulutsa, kutsogolo mikono, ndikupuma, kubwerera ku malo oyambira. Momwemonso, n'zotheka kupopera triceps. Kugona kumbuyo kwanu, sungani mthunzi wanu wamagetsi ndi manja anu atatambasula patsogolo panu. Pumphuno, pendekani ming'alu kuti mupeze njira yolunjika. Kutsegula, kubwerera ku malo oyamba, pamene chiuno chiyenera kukhala chopitilira pansi.
Limbikirani maphunziro
Kupanga zopotoza. Kugona pabedi ndi maondo ogwa, mapazi ali pamphepete mwa benchi. Ndi manja otambasula, sungani mtengowo patsogolo. Manja musagwedezeke pamakona, kwezani mapewa anu kuchokera ku benchi ndikukwera mmwamba momwe mungathere. Kutulutsa mpweya, ndi inhalation kubwezeretsa malo a viscous.
Zochita zovuta
Kukhazikitsidwa kwake kumaphatikizapo kugwira ntchito mwathunthu. Mfundo yaikulu ndi yakuti phokoso lokha limodzi ndi bokosi la bokosi mumphindi la chifuwa limaphatikizapo kupindika ndi kuyendetsa miyendo.