Koma inu mukudziwa bwino momwe izo zimachitikira. Nthawi iliyonse mutapanga chisankho chochita masewera olimbitsa thupi, koma mkati mwa masabata angapo mwatsimikiza mtima mwanu mulibe tsatanetsatane, ndipo posachedwa mumayamba kumangirira m'chiuno. Njira zowonjezera chidwi pa masewera zidzakhala mabwenzi abwino koposa.
Tingaonetse bwanji kuti zolinga zabwino sizikhala choncho kwamuyaya, koma zimakhala zogwirizana, zochita zogwirizana, njira ya moyo? M'nkhaniyi, mupeza malangizo othandiza kuti mukhale ndi mzimu komanso chikhumbo cha kuphunzitsa pogwiritsa ntchito zamakono za akatswiri a maganizo ndi akatswiri ena, komanso zomwe amayi omwe adziwa kuti adziphunzitsenso kuti akhale ndi moyo. Kuonjezera apo, tikukupatsani machitidwe olimbitsa thupi, omwe chaka chonse chidzakuthandizani kukhala thupi ndi thupi. Masewero ambiri amachitidwe nthawi zina amasiya kupereka zotsatira, koma pulogalamu yathu imamangidwa kuti ikuthandizeni kukwaniritsa zambiri.
Kotero kodi mwakonzeka nthawi yomaliza kuti mudzipatse mwayi wopita ku masewera? Kenaka tembenuzirani tsamba: pali chirichonse chomwe chingamveke mukalasi ndipo musataye mtima umenewu! Anthu omwe amasewera masewera nthawi zonse amavomereza kuti zotsatira zomveka ndizo njira yabwino kwambiri yosunga chikhumbo chopitiliza maphunziro. Pamene zovala zowoneka bwino, mimba imakhala yolimba, miyendo imawoneka yopepuka, ndiye kuti mwakonzeka kuthamanga ku masewera olimbitsa thupi. Vuto ndi ili: patangopita masabata angapo akuphunzitsani, mukuwona kuti kupita patsogolo kwanu kwatsikira pansi. Mukupitiriza kukondwerera kusinthako, koma sikofunikira monga poyamba, ndipo masewera anu a masewera amayamba kuchepa. Ngati simusintha pulogalamu yophunzitsa, pang'onopang'ono pang'onopang'ono pakapita masabata 4-6. Zochita zathu zovuta zimapangidwa m'njira yoti tisinthe ndikukula pamodzi ndi inu. Panthawi imodzimodziyo, mutangokhalira kuchita zovuta zambiri kuposa kale, kapena kuchita zofananazo m'njira yatsopano, kuti muthetse minofu molimbika, kuti mupitirize kukhala ndi chidwi chochita masewera olimbitsa thupi.
Choyamba, kuchita masewero asanu ndi atatu olimbikitsa, mumalimbitsa minofu, pang'onopang'ono kuwonjezera mtolo. Pambuyo pa masabata 4-6, pamene zochitikazo zidzakhala zophweka kwa inu ndi kuzichita izo zidzakhala zosautsa, yambani kupanga maphunzilo apamwamba kwambiri a zofanana zomwezo. Timaperekanso njira yachitatu, yovuta kwambiri, yomwe mungayambe pamene msinkhu wachiwiri uli wophweka. Pokhala ndi luso lochita masewero onse, muyenera kuwonjezera pang'onopang'ono kukula kwa ntchitoyo kuti mupitirizebe kupita ku cholinga. Kuti muchite izi, ndibwino kusintha masewero olimbitsa thupi. Zotsatira zanu zimadalira kuchuluka kwa masewera olimbitsa thupi. Inde, ngakhale kuchepetsa katundu kumathandiza thupi, koma ngati mukufuna kupita patsogolo, muyenera kumangokhalira kulimbikitsa minofu kugwira ntchito, kuwonjezera chiwerengero cha kubwereza ndikuyesera machitidwe onse atsopano. Mungafunikire kugwiritsa ntchito mphamvu zambiri kuposa kale, koma mukumvetsa kuti masewerawa ndi ofunikira khungu lanu mukawona thupi lanu lolimba kwambiri ndikukhala ndi chikhumbo chofuna kupitiriza kusewera masewera.
- Lunge. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya kumbuyo ndi kumbuyo kwa m'chiuno, matako, kumbuyo ndi kumapewa. Imani mbali, phazi likhale lopatukana, phazi lamanja kutsogolo kwamanzere, kumanzere kumanzere. Ikani bokosi la barolo pamtunda, mikono iwoloka, mitengo ya kanjedza pafupi ndi mapewa. Yambani patsogolo ndi phazi lanu lamanja ndikukwera kumtunda. Onetsetsani kuti bondo lakumanja lili pamwamba pa bondo, ndipo lamanzere likuyang'ana pansi. Yambani miyendo yanu. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi phazi lina.
- Kuti mubwerere ku malo oyamba, yesani kupha phazi lanu lamanja, ndiye yongolani miyendo yanu. Kwezani mpiringidzo wamatabwa pamwamba pa mutu wanu pamanja otambasula. Popanda kutsika galasi, tulukani mumtunda, kenaka yongolani miyendo yanu. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi phazi lina. Malo oyambira - kuyima molunjika, mapazi kumbali mbali, mbali ya bar ndikumwamba pamwamba pa mutu pamanja otambasula. Popanda kutsitsa khosi, pewani phazi ndi phazi lanu lakumanzere ndikuponyera mumtunda. Bwererani ku malo oyamba ndikubwezerani zochitikazo ndi phazi lamanja. Chitani zonse zobwereza, kusinthasintha miyendo. Zowonetsera zolemera: 4-7 kg.
Pulogalamu ya makalasi. Zochita zathu zonse zovuta zimatsanzira kayendetsedwe ka moyo wathu tsiku ndi tsiku (squats, otsetsereka, zinthu zokweza). Mukamazichita, muyenera kusunga thupi, kotero minofu ya thupi lanu (zofalitsa ndi kumbuyo) zimagwira ntchito yonseyi.
Maziko
Chitani izi movutikira 2-3 nthawi pa sabata, kupuma tsiku limodzi pakati pa makalasi mosasamala momwe mungakonzekere. Chitani chisankho 1 cha zochitika zonse mu dongosololi kwa masabata 4-6. Pamene adzakupatsani mosavuta, pitani ku chisankho 2. Patatha milungu 4-6, yambani kufufuza njira 3.
Wotentha
Kumayambiriro kwa ntchitoyi kwa mphindi zisanu, kuchita masewera olimbitsa thupi, kuthamanga bwino pamaphunziro, komwe manja ndi mapazi amagwira ntchito panthawi imodzi. Pogwiritsa ntchito mapepala opondaponda, yesetsani kugwira ntchito mwakhama, komanso pa bicycle yopuma - kwezani ndi kuchepetsa manja anu. Kenaka tsatirani njira yoyamba ya machitidwe anayi oyambirira popanda kulemetsa kapena kulemera pang'ono.
Njira / kubwereza
Ngati mwakhala watsopano kapena simukuchita masewera kwa milungu yoposa 6, tsatirani njira ziwiri kuchokera pazokambirana 12-15 pazochita zonse. Pakati pa masewera olimbitsa thupi (mumaphunzitsidwa kawiri pa sabata pa masabata asanu ndi atatu kapena kuposerapo) yesani njira ziwiri kuchokera pazokambirana khumi ndi ziwiri (10-12) zomwe mukuchita. Pokhala ndi maphunziro apamwamba (mumaphunzitsidwa 2-3 pa sabata pa miyezi inayi yapitayi kapena kuposerapo), tsatirani njira 2-3 kuchokera pazokambirana 8-12 za ntchito iliyonse. Mosasamala kanthu ka msinkhu wokonzekera pakati pa njirazo zimakhala mphindi 45 mpaka 90.
Kutambasula
Pakati pa njira zomwe zimayendera bwino kwambiri minofu imeneyi yomwe imayambitsa ntchitoyi. Gwiritsani ntchito mfundo yakukhalitsa. Kuti muchite izi, yesani minofu yotsutsana ndi imene mukufuna kutambasula (mwachitsanzo, ngati mukufuna kutambasula minofu kumbuyo kwa ntchafu, yambani quadriceps). Gwirani chingwe chilichonse kwa masekondi khumi kuti mumve kupweteka kwa minofu. Bweretsani machitidwe olimbitsa nthawi 5-10 pa gulu lililonse la minofu.
Kusokoneza
Kuchita zolimbitsa thupi kumalimbitsa minofu ya chifuwa, kutsogolo kwa mapewa ndi triceps. Imani pazinayi zonse, mawondo pambali pa mapewa, mitengo ya kanjedza ikhale pansi, zala zikuyang'ana patsogolo. Limbikitsani minofu ya makina osindikizira ndipo, popanda kugwedeza manja, pansi pamutu kuti thupi likhale loyang'ana molunjika. Bendani makapu anu kumbali yoyenera. Yambani manja anu ndikubwerera ku malo oyamba. Pa Smith simulator, ikani mtanda pamtunda wolemera, zolemera zizikhala ngati kuti mtanda sunasunthe pamene iwe umadalira. Gwirani mitengo ya palmu yamtunda mozama pang'ono kusiyana ndi kufupi kwa mapewa, manja ali olunjika. Tengani masitepe pang'ono kuti thupi likhalitse mzere wolunjika kuchokera pamwamba kupita ku zidendene. Lembani zitsulo zanu ndikugwiritsira chifuwa chanu pamtanda, popanda kugwetsa nsana yanu. Wring it. Khalani ndi miyendo yolunjika pansi, mutatsamira pa zala za mapazi. Zowonetsera zolemera: osachepera 25 kg kwa 2, opanda zolemera 1 ndi 3.
Kuwombera ndi kusokoneza
Kuchita zolimbitsa thupi kumalimbitsa minofu ya kumbuyo ndi kumbuyo kwa m'chiuno, matako, pakati kumbuyo ndi kumbuyo kwa mapewa. Onetsetsani zitsulo kumakono ochotsera chingwe kuchokera pansi. Imani mwamphamvu, phazi limodzi pagawo limodzi. Gwirani chingwe, manja owongoka, kanjedza zikuyang'anizana. Pangani hafu yaying'ono pambali ya madigiri 45, thupi limangoyenda kutsogolo. Lumikizani ndi kuchepetsa zitsulo. Sungani zitsulo kumbuyo. Yambani manja anu ndikubwezeretsanso masewerowa mutakhalabe pamalo ochepa. Imani mwachindunji pa chingwe cha traction simulator. Ikani squat theka. Gwirani chingwe ndi dzanja lanu lamanzere, dzanja lakumanzere lamanzere likufanana ndi dzanja lamanzere, mkono wakanja lamanja watambasulidwa kutsogolo kwa iwe pamtunda. Pangani traction ndi dzanja limodzi. Chitani zonse zobwereza ndi chimodzi, ndiye ndi dzanja lina. Kodi magulu (mchiuno amafanana ndi pansi). Pamene muli pamalo amenewa, yesetsani kutsogolo ndi dzanja limodzi choyamba ndi kumanzere ndiyeno ndi dzanja lamanja. Zowonongeka zolemera: 10-15 makilogalamu kuti azigwirizane ndi manja onse, 7-10 makilogalamu kuti agwirizane ndi dzanja limodzi.
Kuwonongeka
Kuchita zolimbitsa thupi kumalimbitsa minofu ya kumbuyo ndi kumbuyo kwa ntchafu. Tenga bululi m'manja mwanu, imani, miyendo yochepa kwambiri kusiyana ndi mapewa, mikono ikutsika pamtanda, mitengo ya kanjedza ikuyang'ana mkati. Pewani msana wanu molunjika komanso osayendetsa mawondo anu, yang'anani kutsogolo kuchokera m'chiuno mwako kuti thupi lifanane ndi pansi, ndipo zitsulo zili pafupi ndi mdima. Yambani mlandu ndikubwerera ku malo oyamba. Malo oyambira ndi ofanana. Tumizani kulemera kwa thupi ku mwendo wakumanja, kuweramitsa pang'ono pa bondo, ndi kukweza mmbuyo mwendo wakumanzere. Yatsamira kuchokera m'chiuno kuti thupi lifanane ndi pansi, ndipo zitsulozo ziri kutsogolo kwabwino. Tayang'anani kwenikweni pansi. Kwezani mwendo wakunzere kumanzere kuti ufanane ndi pansi ndipo uli mzere umodzi ndi thupi. Lembetsani phazi lanu lakumanzere pansi ndikuwongolera. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi phazi lina. Sankhani njira 2 mukamaima pamatope ofewa. Zosakaniza zolemera: 1 - 4-5 kg, 2 - 1,5-2 kg, 3 - popanda kulemetsa.
Ikani pansi diagonally
Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya pakati kumbuyo ndi mapewa, ndi 3 - komanso miyendo. A. Onetsetsani chingwe chokoka chingwe kuchokera pamwamba. Ikani mpira woyenera kutsogolo kwa simulator ndipo khalani pa icho kuti dzanja lamanzere ligwirizane ndi chingwe cha mphunzitsi. Gwirani dzanja lamanzere ndi chogwirizanitsa, mikono yonse yolunjika imakwezedwa pamwamba pa mapewa, mapiriwo akuyang'anizana. Lumikizani mapewa a paphewa ndi kukokera mbali ya kumanzere kumbuyo mpaka kumchiuno. Bwererani ku malo oyamba. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi dzanja lina. Chitani masewerowa panthawiyi. Msolo wotsutsana ndi mkono umene ukukoka ukuwonekera kutsogolo, winayo akubwezereranso ndi kumbuyo. Chitani zotsatira 3, koma zonsezi zikhazikitse ndi kulumikizana nthawi imodzi. Zowonetsera zolemera: 10-15 makilogalamu a 1, 12-14 makilogalamu a 2 ndi 3.
Zinsinsi 4 za kupambana
• Kusunthika konse kuyenera kukhala kosavuta ndi kuyendetsedwa: pamwamba - 2 ma sekondi (2 mphindi), pansi - 2-4 akaunti (2-4 masekondi).
• Limbikitsani minofu ya m'munsi mwa makina osindikizira ndikukoka m'mimba, msanawo ukhale wosalowerera.
• Sankhani kupweteka koteroko kuti minofu ikhale yotopa pamapeto pa njirayi (kubwereza komaliza kuyenera kuperekedwa kwa inu movuta). Oyamba ayambe kuchita nawo zolemetsa pang'ono.
• Ngati simukumangirira minofu yokha, komanso kuchotsani mafuta owonjezera, pitirizani kuchita masewera olimbitsa thupi kwa 25-40 mphindi 2-4 pa sabata. Choyamba, maphunziro a cardio ayenera kukhala ochepa kwambiri. Pamene mawonekedwe anu akukula, yonjezerani katundu. Cholinga chanu chachikulu ndi 1-2 high-intensity cardio workouts pa sabata.
Kukwezera mkono wopindika kumbali
Kuchita zolimbitsa thupi kumalimbitsa minofu ya kumbuyo ndi kumapewa. Tengani zithunzithunzi, ikani manja anu pambali, mitengo ya kanjedza yang'anani mkati, miyendo ndi mapewa. Bwerani mawondo anu ndi kumiza ngati mutakhala pampando wa mpando wapamwamba. Tsegulani masamba. Kwezani zitsulo zanu mmwamba mpaka kumbali mpaka kumapazi, panthawi yomweyo mutambasula manja anu pansi. Bwererani ku malo oyamba. Bwerezerani zojambulazo, koma pamene zitsulozo zili pamtunda, tsambulani mapewa pang'ono mmbuyo ndi pamalo apamwamba, tuluketseni makhatho kuti awonekere, ndipo mikono iyenera kugwedezeka pamtunda wa madigiri 90. Lembetsani zitsulo zanu ndi kubwerera ku malo oyambira. Chitani zotsatira. Kuchokera pa malo omwe manja akugunda pa ngodya ya madigiri 90 ndipo mitengo ya kanjedza ikuyembekezera, kwezani manja anu pamwamba pa mutu wanu kuti iwo ali pamwamba pa mapewa anu. Bwererani ku malo oyamba. Kupatsidwa zolemera: 1-2 makilogalamu (m'dzanja lililonse).
Kuphatikizana ndi kugwedezeka
Gwirani chinyontho ndi manja onse awiri. Imani mwamphamvu, mikono yowongoka imatsika kutsogolo kwa inu, khutu pampando wa chiuno. Sungani minofu ya osindikiza. Bwerani mawondo anu ndi kugwetsa pansi, ngati kuti mukufuna kukhala pa mpando ndipo panthawi yomweyi mumayika pansi. Thupi limagwera pa zidendene. Bwererani ku malo oyamba. Kodi masewerawa amawoneka ngati a 1, ndipo pamene akuwongolera miyendo yanu, yang'anizani mapiritsi anu ndi kukoka phokosolo kuti mulowetse. Chitani zotsatira 2, ndiyeno yongolani manja anu ndi dumbbell pamwamba pa mutu wanu. Gwiritsani manja anu ndi kubwereza kuphatikiza lonse. Zowonetsera zolemera: 4-7 kg.
Chotsatira "butterfly"
Kuchita zolimbitsa thupi kumalimbitsa minofu ya kumtunda ndi kumbuyo kwa mapewa. Yesani masewero a masewera olimbitsa thupi kumbali yoyenera. Ikani pansi kuti chifuwa chili pafupi ndi benchi. Zingwe zimatha kugona pabedi kapena kupuma pansi. Tenga zinyama. Manja amatsitsa pansi, mitengo ya kanjedza ikuyang'anizana. Lumikizani mapewa ndi kumwaza manja anu kumbali. Phulani mapewa kuti pamapeto a kayendetsedwe kawo mitengo ikhale patsogolo; thumbs up. Lonjezerani manja anu pansi ndikubwezeretsani manja anu ku malo awo oyambirira. Chitani zojambulazo, kuimirira, mawondo akugwedera, thupi limasunthira patsogolo kuchokera m'chiuno kumbali ya madigiri 45-60 kuchokera pansi. Chitani zojambulazo mosiyana ndi dzanja lirilonse poima pamalo. Dzanja laufulu limakhala pa ntchafu. Kupatsidwa zolemera: 1-2 makilogalamu (m'dzanja lililonse).