Zovuta zochita zolimbitsa minofu ya mapewa

Kodi mungakwaniritse bwanji mawonekedwe okongola a deltoid? Ndipo n'chifukwa chiyani amagwira ntchito? Kuchita masewerawa kumapangitsa minofu ya mapewa ndi manja kumagwira ntchito zosiyanasiyana mosiyanasiyana, zomwe zimakupatsani mwayi wopindula kwambiri. Chiwerengero choyankhidwa cha kuyandikira ndi kubwerezabwereza kudzakuthandizani kukwaniritsa mpumulo, mphamvu ndi zotanuka. Zonse zomwe ziri zofunika ndikutsatira mwakhama zovutazo, ndipo mu masabata 3-4 mudzawona zotsatira zoyamba. Zovuta zochita zolimbitsa minofu ya m'mapewa zidzakuthandizani kukwaniritsa kukongola.

Chiphunzitso cha kutengera

Minofu yaikulu ya mapewa imaphatikizapo minofu ya deltoid, mitsempha yambiri yapamwamba (biceps) ndi triceps minofu (triceps). Minofu ya deltoid ili ndi zozizwitsa, zam'tsogolo komanso zam'tsogolo. Kuti mupeze mawonekedwe abwino, nkofunika kugwira ntchito pazitsulo zake zonse.

Zambiri

Mu zolimbitsa thupi mudzafunika dumbbell masekeli 1-3 makilogalamu, mabulosi bar masekeli 7.5 makilogalamu ndi masewera olimbitsa thupi benchi. Kuvuta kumatenga mphindi 30 kuti amalize. Kusiyana pakati pa njira ndi pakati pa zochitikazo ndi masekondi 90.

Ntchito:

1 - chikwama chamtundu wa deltoid muscle;

2 - phulusa lakati la minofu ya deltoid;

3 - mtolo wamtundu wa miseche;

4 - mapiritsi (biceps mkono minofu);

5 - triceps (triceps brachium minofu)

Yesani kugawa katunduyo molondola pochita zovuta zathu. Zonsezi zikuphatikizapo njira zitatu zochita masewera olimbitsa thupi. Choncho, mwa njira yoyamba, katunduyo ayenera kukhala wofatsa kotero kuti mpweya wotsiriza umamverera mwa njira yachitatu mutatha kubwereza 6-7. Panthawiyi, musaiwale kutsatira mpweya. Pakati pachisangalalo - kutulutsa, pa kutulutsa mpweya kumachita masewero olimbitsa thupi. Kuthamanga masewera olimbitsa thupi katatu pa sabata, kuthamanga, kuchita masewero olimbitsa thupi ndi kuchita yoga, pilates ndi kuvina kumapangitsa kuti thupi lanu likhale bwino. Pambuyo nthawi zonse mutayesetsa kugwiritsa ntchito masewerawa, manja anu adzakhala amphamvu kwambiri, ndipo minofu ndi yochititsa chidwi kwambiri. Tsopano mungathe kusangalala kwambiri kuvala zovala ndi mapewa otseguka. Timaona kuti zovuta izi sizothandiza kuposa kusambira. Kuchita izo nthawi zonse ndi chisangalalo, mudzakwaniritsa zotsatira zodabwitsa!

Kuchita 1

Kwa mabwalo amkati a minofu ya deltoid. Kuchita masewera olimbitsa thupi kuyenera kuyimilira, miyendo m'kati mwake, kuwerama pamadzulo, kubwerera molunjika. Manja omwe ali ndi makoswe olemera 2 kg amagwetsedwa pansi. Gwiritsani ntchito msinkhu wa mapewa ndi manja awiri, mutha kusintha dzanja lililonse. Manja ndi ofanana. Manja akugunda pamakona. Ikani ma seti atatu a kubwereza 10-12.

Zochita 2

Kwa zochitika zam'tsogolo za minofu ya deltoid. Muzichita masewera mukakhala. Tengani chimbudzi cholemera makilogalamu atatu. Kwezani benchi ya masewera olimbitsa thupi ndi madigiri 75. Kubwereranso molunjika, kuthamangitsidwa ku benchi, manja akugunda pamakona, mitengo ya kanjedza ikuyang'ana mmwamba. Chitani zofalitsa ndi manja awiri panthawi imodzi. Ikani ma seti atatu a kubwereza 10-12.

Kuchita masewera olimbitsa thupi 3

Kwa zozizwitsa zam'mbuyo za minofu ya deltoid. Khalani pa benki yowonetserako masewera, kupindika, mapewa amagona pamabondo anu. Manja amatsitsa pansi, amadzicheka pang'ono (ndi madigiri 10 mpaka 15). Chitani mapaundi awiri omwe amalemera 2 kg pa nthawi imodzi ndi manja awiri. Ikani ma seti atatu a kubwereza 10-12.

Kuchita masewera olimbitsa thupi 4

Kwa manja a biceps. Pokhala pa benchi, kumbuyo kuli kozungulira pa ngodya ya madigiri 45. Manja amatsitsa pansi, makoswe omwe amalemera 2 kg, palmamondi akuyang'ana patsogolo. Pangani kupopera kwa mabiceps. Ikani ma seti atatu a kubwereza 10-12.

Kuchita masewera olimbitsa thupi 5

Muzichita masewera olimbitsa thupi. Muzichita masewero olimbitsa thupi. Kwezani dzanja limodzi ndikuwerama kumbuyo kwake. Tengani chitoliro mu dzanja la makilogalamu 3, kukonza chigoba, ndi kuwonjezera. Mukhoza kugwirizira goli lanu ndi dzanja lina. Ikani ma seti atatu a kubwereza 10-12.

Kuchita masewera olimbitsa thupi 6

Kuvuta kovuta kwa manja ndi mapewa. Pamalo oima, miyendo yaying'ono mbali, mbali ina pamutu. Yesetsani kuchita masewera olimbitsa thupi (tripleps). Kenaka tsitsani botolo ndikukoka ndodo pamapewa. Gwirani zitsulo mofanana ndi bar. Minofu ya deltoid. Onetsani mobwerezabwereza katatu ndipo mwamsanga mutatha izi 8-10 kubwereza kwa biceps kujambulidwa. Zonse ziwiri zimayandikira. Tenga mpweya. The barbell akhoza m'malo ndi dumbbells masekeli 4 makilogalamu. Samalani kuti musakweze chigoba pamwamba pa msinkhu wa khutu. Chombocho chiyenera kukhala chokhazikika, sungani msana wanu molunjika, osati kusuntha. Mukamagwiritsa ntchito triceps ndi deltoid minofu, bar ndikutengedwa ndi pang'ono, makamaka. Mtunda pakati pa maburashiwo ukhale wofanana ndi m'lifupi la mgwalangwa. Mukamachita masewera olimbitsa thupi, chigwirizanocho chimachotsedwa pamapere (pafupifupi 3 palmu).