Kodi muli ndi nthawi yochepa kwambiri? Scott Matheson akuwonetsani momwe mungagwiritsire ntchito mwachangu magulu onse akuluakulu a minofu mukuchita masewera olimbitsa thupi kwambiri.

Author: Bill Geiger

Tonse tingakonde kukhala ndi maola angapo patsiku kuti tiphunzitse mozama mphamvu, koma kwa ambiri ili ndi loto losatheka. Komabe, kusowa nthawi sikutanthauza kuti muyenera kupirira zotsatira za maphunziro apakati. Wothamanga wa Performix Scott Matheson adapanga pulogalamuyi kwa iwo omwe amagwira ntchito kunyumba kapena akufuna kuchita masewera olimbitsa thupi popanda chiopsezo chosowa msonkhano wa bizinesi kapena maphunziro ku yunivesite.

"Ntchitoyi imakhala ndi masewera asanu ndi anayi omwe amakhudza magulu akuluakulu a minofu," akufotokoza Matheson. - Zinayi mwa zochitika izi; amanyamula minofu bwino kwambiri kuposa. Kusuntha kwamagulu angapo monga ma squats, makina osindikizira a dumbbell, kukoka ndi makina osindikizira ankhondo amakulolani kuti mugwiritse ntchito zolemetsa zambiri zogwirira ntchito kusiyana ndi zolimbitsa thupi zophatikizana limodzi, zomwe pamapeto pake zimakhala bwino pakukula kwa minofu ndi kugwiritsa ntchito calorie. ”

Matheson amagwiritsa ntchito mfundo yophatikiza masewera olimbitsa thupi m'magulu otchedwa trisets. Mu superset, mumachita masewera olimbitsa thupi awiri motsatana popanda kupuma pakati. Mu triset, mwanjira yofananira, chitani masewera olimbitsa thupi atatu nthawi imodzi. "Pogwiritsa ntchito zipangizo zomwezo, mumafupikitsa nthawi ya maphunziro anu ndipo panthawi imodzimodziyo mumawonjezera kugunda kwa mtima," akutero.

Kuti mudziwe zolemera zomwe mukugwira ntchito, Matheson akukulimbikitsani kusankha kulemera komwe mungathe kumaliza 10, koma osati 11, reps. Ngati chiwerengerocho chikusiyana ndi chandamale, pangani kusintha kofunikira.

Mudzabwereza superset ndi triset kawiri, kupumula kwa mphindi 1-2 pokhapokha kuzungulira konseko kumalizidwa.

"Zowonadi, mutha kuyika mbale zambiri pa bar ndi / kapena kuwonjezera kuchuluka kwa ma reps, koma izi zimafuna kudzipereka kwaukadaulo, zomwe sizimangochepetsa katundu pamitsempha yomwe mukufuna, komanso kumawonjezera chiopsezo chovulala," adatero. akuwonjezera. Ngati simukudziwa momwe mungapangire zolimbitsa thupi moyenera, onerani kanema wophunzitsira ndikuwerenga malangizo atsatane-tsatane.

Kulimbitsa thupi kwathunthu

Poganizira kuti tili ndi pulogalamu yokhala ndi voliyumu yaying'ono yophunzitsira, ndi bwino kuchita kangapo pa sabata.

Malangizo ndi zidule za Scott pa masewera olimbitsa thupi aliwonse adzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi:

Dumbbell Bench Press

"Tsitsani ma dumbbells pansi pomwe zigongono zanu zimapindika molunjika, kenaka yesani mpaka manja anu atatambasulidwa."

Kukoka

Yesani kukweza chibwano chanu pamwamba pa bala ndikudzitsitsa mpaka manja anu atatambasula. Ngati ndizovuta kwambiri kuti mubwererenso ka 10, gwiritsani ntchito mphira kapena kukoka mu gravitron. “

Dinani pa barbell m'malo mwa roller

“Gwirani pansi, kulungani chipilala patsogolo panu; mukapitilila patsogolo, zimakhala zovuta kuti mumalize ntchitoyi. Khalani osasunthika panthawi yonseyi. “

Army Press ndi dumbbells

"Kuchokera pamalo oyimilira, kwezani ma dumbbells mpaka manja anu atatambasula. Osatsitsa zida pansi pomwe zigongono zimapindika pamakona a madigiri 90 okha. “

Kukweza mikono m'mbali

"Kuti muzidzipatula kuti ma deltas apakati agwire ntchito, muyenera kusunga zigongono zanu mopindika pang'ono ndikukhala pamenepo nthawi yonseyi."

French bench press

"Sungani mkono wanu wakumtunda molunjika ku torso yanu kuti kusuntha kumachitika m'malo olumikizirana chigongono. Izi zidzakulitsa chidwi pa triceps. “

Mzere wa Barbell

"Monga makina osindikizira a benchi aku France, muyenera kutseka mwamphamvu zigongono zanu. Ngati mukufuna kuwonjezera mphamvu ya kayendedwe kamodzi-modzi, zigongono zanu ziyenera kukanikizidwa kumbali nthawi zonse. “

Squat

"Kuchita masewera olimbitsa thupi kumafuna kuti msana wanu ukhale wowongoka komanso kuti minofu yanu yapakati ikhale yolimba. Pangani mphamvu kuchokera ku zidendene zanu pamene mukukweza. “

Nyamukani zala

Imani pa pancake kapena sitepe kuti mutambasule bwino ana anu. Osaphuka pansi. Kwerani pamwamba momwe mungathere, ndikutsamira pa mapepala a zala zanu. “

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