Anthu okonda maseĊµera pamaphunziro amaiwala kuchita masewera olimbitsa thupi ngati "osaya", monga triceps. Kutsika pang'ono kumbuyo kwa dzanja nthawi zambiri sikudziwika (kutsogolo, sikuwonekere!) Ndipo sikuvutitsa - koma ndisanayambe kufika kasupe. Kuchokera pamwamba pa nsonga zapamwamba ndi madiresi owala amatsegulidwa kuphatikizapo mapewa, ndipo palibe chifukwa chofunira khola la mafuta. Kuonjezerapo, ngati mapewa sakusamaliridwa kwa nthawi yayitali, manjawa amatha kukhala ang'onoang'ono ndipo amamangirira bwino, amayamba kuphulika pakhungu.
Pakalipano, zida zazing'ono zingathe kuchepetsedwa mwa kumangiriza mikono. Inde, popanda cardio, mafuta sangapite paliponse, koma ngati muwonjezera minofu minofu, potero mumapanga mafupa amphamvu, kugwedeza ndipo phokoso lidzatha kuchepetsa kwambiri. Masewera a maphunziro
Pumping triceps, kuwonjezeka kwakukulu mu ma volume, woyimira kugonana moyenera ndi ovuta: mahomoni sangalole. Kawirikawiri, amayi samasowa kutetezedwa pokhala asungwana osamvetseka komanso osakongola omwe zithunzi zawo zingathe kuwonedwa pamagazini omwe amaperekedwa kumanga thupi: chifukwa ichi muyenera kuphunzitsa tsiku lililonse osati ola limodzi. Pakati pa magawo awiri kapena atatu pa sabata, kutchulidwa kwa triceps minofu paphewa kudzakhala kovuta kukwaniritsa - koma nkotheka kuti mutenge kulemera kwake.
Ndikoyenera kukumbukira kuti triceps amagwira ntchito mu zochitika zopangidwira kuphunzira pectoral minofu. Choncho, perekani zokambirana mu zikhomo, ndipo pa chifuwa sichiyenera: kaya muzigwira ntchito zonsezi tsiku limodzi, kapena phunzilo, samverani m'mawere ndi phokoso, ndipo nthawi yotsatira musasunthike kumbuyo kwa itriaps. Mwa njira, kugwira ntchito mwachangu pa triceps si nthawi zambiri kuposa sabata kuti nthawi ya minofu ipeze.
Zodabwitsa za kapangidwe kake ka misomali nthawi zina zimapangitsa lingaliro kuti gawo limodzi lingagwiritsidwe ntchito mosiyana, koma izi si zoona. Komabe, ngati kuli koyenera, kutsindika kungasinthe pang'ono. Ngati mukufunikira kuti mupeze malo omwe ali pafupi ndi thupi, ndibwino kuti muzichita masewera olimbitsa manja, pamene muthamanga ndi kusamba mutu.
Kuwonjezera kwa manja ndi kutumiza
Mutengere dzanja limodzi ndi manja awiri, mutseke palimodzi, phazi lanu lakumanzere likhale pa galasi la rabara ndipo muteteze chogwirizanitsa chachiwiri. Ikani phazi lamanja pamtambo kuti mapazi afike m'chiuno. Tsatirani tepi kumbuyo kwanu: iyenera kudutsa pakati pa mapewa. Yambani manja pamutu mwanu. Mafosholo amachepetsa, kukanikiza minofu. M'dera la lumbar, sungani zachilengedwe. Yang'anani molunjika patsogolo. Pogwedeza, pang'onopang'ono, tchepetsani manja anu kumbuyo kwanu. Onetsetsani kuti pamapeto pake mphutsizo zikuwonekera molunjika. Kenaka yesani ma triceps ndikukwezerani manja anu pamphuno. Kuthamanga kuyenera kuchitika kokha pamphindi wokhoma, mbali zina za mkono zimakhala zovuta. Pezani mobwerezabwereza 10-15, kenaka mupume mphindi imodzi kapena ziwiri ndikuchitanso zochitikazo.
Kutsogolera mkono ndi chibonga
Imani pazinayi zonse. Mu dzanja lamanja, tengani chithunzithunzi, khulupirirani kumanzere. Mitundu ya kumbuyo ndi kusindikizira. Gwiritsani dzanja lanu lamanja ndikukweza mapewa anu kuti agwirizane ndi pansi. Mphindi muphatikilidweli ayenera kukhala wolunjika. Tengani mpweya ndi kutulutsa, kuyendetsa triceps, yongolani mkono. Onetsetsani kuti mbali yakumtunda ya mkono imakhala yokhazikika. Pamwamba, dzanja liyenera kuyendetsedwa ndi kufanana ndi pansi. Sambani mthunzi wambiri kuti musayambe. Powonongeka, sinthirani mkono wanu pang'ono pamphepete, ndikuchepetsanso zosokoneza. Bwerezerani masewerowa 10-12, kenako musinthe dzanja lanu.
Kusakanikirana kuchokera ku BOSU
Chilengedwecho chingasinthidwe ndi benchi yayitali kapena kukwera kwa mabuku. Pitani kutsogolo kwa BOSU pa mawondo anu, ikani manja anu pamwamba pa mapewa. Zilumikizi za manja zikhale pamunsi pa mapewa, zala zikuloledwa kuchotsa. Thupi la minofu limasautsika. Taz amapita patsogolo. Pa inhalation, kukokera mmbuyo ndendende, pitani pansi mpaka paphewa ndi chingwe chikupanga mbali yoyenera. Onani kuti manja ayenera kusuntha limodzi ndi thupi. Pa vydoelokti akuwongolera, koma osati mpaka mapeto. Bwerezani kukakamiza 10-12 nthawi. Pepani mphindi imodzi kapena ziwiri ndikutsata njira ziwiri.
Kusakanizidwa kuchokera ku benchi kumbuyo
Khalani pa bench kapena pansi. Manja amatsamira pamphepete mwa mpando, kuika burashi pachiuno. Sungani zala zanu zikuyang'ana patsogolo. Tengani mbali yaikulu patsogolo panu. Yambani miyendo yanu ndikuyiyika pansi. Tengani kulemera kwa thupi mmanja mwanu. Sakanizani minofu. Mphuno ya msana wa tailbone iyenera kutambasulidwa mu mzere umodzi. Pa kudzoza, kumira pansi, kupukuta mikono. Pachifukwa ichi, mphutsi ziyenera kubwereranso. Pamapeto pake, mbali yoyenera iyenera kukhazikitsidwa pakati pa foreleg ndi forearm.
Popuma, kutambasula minofu ya manja, kubwerera ku malo oyambirira. Musasunthire mlanduyo kuchoka ku chithandizo ndikuonetsetsa kuti imangoyenda pansi.
Chisindikizo cha French ndi bodibar
Thumba la Bodybar (ndodo yolemedwa) ingasinthidwe ndi bar kuchokera ku barbell barbell. Ikani pa benchi yopanda malire. Mapazi ayenera kukhala atayima pansi. Tenga balbu la thupi ndi zoongoka (zala zosiyana ndi iwe) pambali pa phewa ndi kulikwezera pa manja otambasula pamwamba pa chifuwa. Powonongeka, gwedezani manja anu mmakona ndipo mutenge mtsempha pamphumi. Pamapeto pake, mapewa ndi mapepala ayenera kupanga mbali yoyenera. Pa kutulutsa mpweya mutenge ma triceps ndi kuwongolera manja anu. Samalani kuti mapewa ndi ziwalo za manja zisasinthe malo: kayendetsedwe kake kokha kokha kakhale pamphindi. Chitani mapepala atatu a kubwereza 10-12.
Onetsani Pamwamba
Gona pansi pa benchi, mapaziwo ayime pansi. Tengani ndodo kapena barolo kuchokera ku barolo ndi kulumikiza molunjika (mitengo ya kanjedza ikuloledwa kuchoka kwa inu), ndikuyika maburashiwo pang'ono kuposa mapewa. Manja amatambasula mmwamba kuti bwalo lamkati liri pamwamba pa mutu wanu. Mutu, mapewa, matako mwamphamvu zimapachika pamphumi (kusungunuka kwa chilengedwe kumasungidwa kumunsi kumbuyo). Sungani mapewa a m'mapewa ndikuchepetsani manja ku benchi, zowonongeka ziyenera kukhala zogwirizana ndi benchi. Popanda kupumula, pitani mofulumira, osagwedeza maulendo, ponyani mmwamba-womangirira mmwamba, kuti awoneke pa chifuwa cha chifuwa. Powonongeka, kuchepetsa thupibard. Momwe mapewa atakhudzira nsapato, yambani kuyamba kayendedwe ka bodybar. Bwerezerani masewera olimbitsa thupi 10-12 maulendo angapo, pumulani ndi kumaliza njira ziwiri.
Nkhani Yachifalansa
Khalani pa benchi kapena mpando, yang'anizani kumbuyo kwanu, tambani minofu ya osindikizira, chotsani scapula; M'munsi kumbuyo, chilengedwe chimasungidwa. Limbikitsani kumenyana pakati pa mitengo ya palmu, kuigwira ndi manja anu, ndikukweza pamwamba pa mikono yanu. Kuwonekera kumayendetsedwa patsogolo. Mukamalowera, muthamangitsani triceps ndi kuweramitsa utawu, pang'onopang'ono pansi mikono yanu ndi wosayankhula ndi mutu. Onetsetsani kuti golilo liyenera kulunjika padenga. Mapepala amakhalabe osasunthika, gulu lokhalo limagwira ntchito. Pumphuno, pewani ma triceps kachiwiri komanso mofanana, pamene mukuweramitsa manja anu, kuwongolani. Chitani mobwerezabwereza mobwerezabwereza momwe mungathere popanda kuswa njira (osadzithandiza nokha ndi misana ya kumbuyo). Pepani mphindi imodzi kapena ziwiri ndikubwezeretsanso zochitika nthawi zambiri.