Zisokonezo panyumba ndi sitepe yoyamba yopita kumalo osangalatsa komanso minofu yachitsulo. Tiyeni tiphunzire zochitikazo ndi akazi omwe ali ndi dumbbells pa thupi lonse. Ndikhulupirire, maphunziro athu sangakupangitseni Schwarzenegger, koma amangowonjezera minofu ndikusintha chiwerengerocho. Mudzazikonda!
Momwe mungasankhire abambo abambo: wotsogolera mwamsanga
Kuchita bwino kwa maphunziro kumadalira kuti kulemera kwake kuli kotani kwa inu. Kuti musankhe zipangizo zamasewera zolondola komanso osataya ndalama, gwiritsani ntchito malangizo awa:
- Musagule kwambiri. Oyamba kumene amapanga kulakwitsa posankha zodula kwambiri, ndiyeno simungathe kugwira nawo ntchito.
- Sankhani kulemera kwake. Kuti mumvetsetse musanagule, mutani kulemera kwanu, kuphunzitsa ndi njira zopindulitsa. Thirani lita imodzi kapena lita imodzi yamadzi kuchokera m'madzi pansi pa mchenga kapena mchenga ndikuwonetsa nthawi 20 kuchotsa manja kumbali. Ngati ntchitoyi ikuperekedwa molimbika kwambiri, ndipo patsiku lachisanu ndi chimodzi manja anu ali okonzeka kugwa, ndiye kulemera kwake ndi 1-1.5 makilogalamu.
- Koma bwanji osatenga 0,5 kg, ndizovuta kwambiri kwa ine? Palibe amene amaletsa kuphunzitsidwa ndi kulemera kochepa, koma kupambana kwa masewera olimbitsa thupi koteroko kumatha masabata awiri kapena awiri. 1-1,5 makilogalamu ndizolemera kwa oyamba.
- Kusokonezeka kapena kuponyera? Zimene mungagule, ndi zanu. Ngati mwatsimikiza mtima kuchita nawo, ndithudi, kugwiritsidwa ntchito kumakhala bwino, popeza mbali zosiyanasiyana za thupi zimafuna katundu wosiyana, ndipo patatha mwezi umodzi pophunzitsa thupi lifuna kulemera. Kuchokera kwa zotupa zoterezi ndizo mtengo, mtengo wake ndi wowirikiza katatu kuposa katatu.
- Iron kapena pulasitiki? Apanso, ndi nkhani ya kukoma, mtundu ndi thumba. Iron imawoneka yowopsya komanso yotsika mtengo, pulasitiki kapena mphira - wokondwa, yokongola komanso yotsika mtengo. Ngati mukufuna kusunga ndalama, musagule mankhwala osokoneza bongo. Iwo sali abwino kuposa chizindikiro.
Momwe mungagwiritsire ntchito manja anu ndi chifuwa ndi manja anu
Tinatenga zochitika zokha zokhazokha ndi akazi osakanikirana, zomwe mumatha kuziwona patatha sabata.
Musanaphunzire, onetsetsani kuti mumatentha-ndizofunika kwambiri kuti muzigwira ntchito ndi zolemera! Apo ayi, mudzapeza mitsempha yowonongeka ndi kuvulala ku zida zogwirizana. Ndipo muzisungabe 0,5 malita a madzi, kusangalala ndi nyimbo zabwino!
Zochita zimachitidwa mofulumira pafupipafupi popanda kusuntha kofulumira ndi mazira ofulumira. Udindo uliwonse ukukhazikika kwa masekondi 1-2 kuti muzitha kumvetsa minofu. Maphunziro okhwima amatsogolera othamanga "obiriwira" m'chipinda chodzidzimutsa.
Kuchita zovuta kwa manja ndi kumbuyo
Kuchita masewera # 1 3v1: kupindika kwa manja mkati, kubwereranso patsogolo ndi mbali - nthawi 15-20
Miyendo yaying'ono mbali, mbali kumbuyo. Musayimire. Manja ali ndi ziphuphu m'chuuno. Gawo loyambirira la zochitikazi: Timagwirana manja athu pamakono nthawi imodzi, timawachepetsa; gawo lachiwiri: ife timapanga mikono kapena manja ndi zitoliro kutsogolo mofanana pansi kuti phokoso ndi mgwirizano wong'onong'ono ukhale pa msinkhu umodzi. Azimayi akuyang'ana pansi. Gawo lachitatu: timakweza manja m'mapatipakati kuti tifane ndi mzere wofanana, osagwedezeka.
Samalani! Mbali zitatu za zochitikazo ndi 1 nthawi, 20 zokha.
Kuchita masewera # 2 Kuyika manja anu mobwerezabwereza - nthawi 20
Landirani malo a hafu ya squat. Miyendo yaying'ono mbali, pakhosi limatulutsidwa, thupi limasunthira kutsogolo, mapewa amawonekera, ndipo pali kusiyana pang'ono mmbuyo. Timayika manja athu mofanana pansi, manja athu amayang'ana pansi. Kenaka 1-2 masekondi mu malo oyamba ndikuyika manja anu mmwamba momwe mungathere.
Zochita izi ndi akazi osokoneza bongo kwa triceps ndi deltoid gulu. Pambuyo pa dzanja lanu kuti mugwire ntchito mochuluka, kumbuyo, mutembenuzire pang'ono burashi ndi zitsulo zamphongo, zogwirizana ndi zala zanu zam'mwamba.
Kuchita masewera olimbitsa thupi Nambala 3 Kuthamangitsira kumbali pambali pa mwendo - nthawi 20 (2c20)
Konzani kutsogolo ndikupukuta dzanja lanu paondo. Kumbuyo kuli kolunjika, ife tikuyang'ana pansi, dzanja likulendewera ndi bingu. Timatambasula dzanja mpaka m'chiuno, kukoka chigoba momwe tingathere. Nthawi 20 pambali.
Kuchita masewera olimbitsa thupi kumapereka katundu wolimba thupi lonse.
Zophatikizika zovuta ndi zopusa za mabere
Zochita # 4 Kusintha kwa manja kunama - nthawi 20
Timagona pansi kumbuyo, miyendo ikugwada pamadzulo, m'manja mwa osokoneza bongo. Mosiyana, pafupipafupi, timasintha manja popanda kugwira pansi. Apatseni pansi - kanjedza kuyang'ana pansi, dzanja pamwamba - kanjedza kuyang'ana padenga. Sintha pamene mukusintha manja.
Kuchita masewera # 5 Kukwezetsa manja akugona - nthawi 20
Kuika kumbuyo, miyendo inagwada pamadzulo, manja akugwedezeka pamapiri, atagwira zitovu. Timapanga kuchepetsa kwa manja enieni, kenako kubereka, osakhudza manja a pansi.
Pamene mutambasula manja anu, sungani makomo 140-150 digiri (mikono yeniyeni 180), choncho ndi minofu ya chifuwa yomwe yaphunzitsidwa ndipo katundu wochulukirapo amachotsedwa. Onerani mavidiyo a mphamvu zophunzitsira ndi akazi omwe ali ndi mphunzitsi wamakono Yuri Spasokukotsky.
Zophatikizika zovuta ndi ziphuphu ndi zopusa
Kuchita masewera # 6 Kuwombera + masewera pamabowo ndi abambo osokoneza bongo - nthawi 15
Thupi liri lolunjika ndi kutsika pang'ono kumbuyo kumbuyo, manja pamtengo. Mizere ikhale yopatulira padera. Tengani zakufa, ndiyeno squat. Kuti muchite zochitika molondola, penyani kanema.
Kuchita masewera # 7 Kukwera kuchokera pamabondo ndi zonyezimira + kudula - nthawi 15-20
Ife timagwada, timasunga mapewa pamapewa athu, kumbuyo kwathu kuli. Timanyamuka pamabondo athu, ndikukankhira zidendene, ndikudula. Ife tikubwerera ku malo oyamba.
Eya, atsikana, maphunzirowa adakupangitsani kugwira ntchito mwakhama. Pangani thupi lonse kuti likonze zotsatira ndi kuchepetsa ululu wa minofu. Kuti tisawonongeke pakati pa zopuma mu maphunziro, timapereka kuwonerera kanema wolimbitsa thupi "Kulipira ndi akazi osokoneza bongo" kuchokera kwa aphunzitsi a ku America a Anna Renderer.
Ndipo potsiriza, mawu ochepa okhudza zochitika za manja kwa amayi popanda zopanda pake: mphamvu zawo zimakhala zochepa kangapo kusiyana ndi zomwe zimachitika ndi zovunda. Kuwonjezera pa kukankhira ndi manja osiyana, palibe chomwe chidzasungire chikwama chako ngati mapulogalamu. Ngati mwatsimikiza kusintha thupi, gula zida zamasewera.