Katswiri wophunzitsa mphamvu, mlangizi wa magazini ya IFORM a Julian Felix akulonjeza kuti pakatha masiku 28 manja anu azilimba, pakatha milungu 6 manja anu azikhala okongola kwambiri, ndipo pakatha milungu 9 (kapena pang'ono pang'ono ngati muli ndi chidziwitso mafuta osanjikiza), mudzakhala onyadira mwalamulo ndi manja anu.
MALANGIZO A ZOPHUNZITSIRA masewera
1) Yesetsani mpira
• Mpira wabwino umafunika ndipo ndikofunika kuti pamwamba pake pasakhale kusalaza bwino.
• Mpira uyenera kukhala wokulira kwambiri, koma osachulukitsa kotero kuti, mutagona pansi ndi msanawo, mumachoka.
• Sankhani kukula koyenera kwa mpira:
Awiri = kutalika kwako
45 cm = pansi pa 155 cm
55 cm = 155-171 masentimita
65 cm = 171-186 masentimita
75 cm = 187-198 masentimita
2) Zolankhula zopanda pake
Kumayambiriro kwa maphunziro, zokwanira awiri kapena atatu makilogalamu dumbbells adzakhala okwanira inu. Mukayamba kulimba, mutha kuyamba kuchita masewera olimbitsa thupi ndi 2 kg dumbbells. Gulani seti yomwe kulemera kwake kwa ma dumbbells kumasinthidwa pogwiritsa ntchito ma disc ochotsa.
3) Mpando wokhala ndi msana, khoma kapena zenera zomwe mungagwiritse.
Maphunziro chiwembu cha masabata 1-3
| Kuchita masewera olimbitsa thupi | Yandikirani 1 | Yandikirani 2 | Yandikirani 3 |
| 1. Kukankhira pampando | Kubwereza 15 | Kubwereza 15 | Kubwereza 15 |
| 2. Kutambasula kwa manja okhala ndi ziphuphu kumbuyo kwa mutu (zigongono zikufanana) | Kubwereza 15 | Kubwereza 15 | Kubwereza 15 |
| 3. Kutambasula mikono ndi ma dumbbells kumbuyo kwa mutu (zigongono zitang'ambika) | Kubwereza 15 | Kubwereza 15 | Kubwereza 15 |
| 4. Benchi yaku France ikasindikiza pa mpira | Kubwereza 15 | Kubwereza 15 | Kubwereza 15 |
| 5. Kukulitsa kwa mkono wokhala ndi cholumikizira | Kubwereza 12 | Kubwereza 12 | Kubwereza 12 |
MALANGIZO OTHANDIZA
Kuthamanga kwakupha: kwezani manja anu, pang'onopang'ono muwerenge mpaka atatu, kutsitsa - mpaka asanu.
Kupuma panthawi yophedwa: kukweza / kupanikiza manja anu, kutulutsa mpweya wanu nthawi zonse, kutsitsa / kutsitsimula mikono yanu - inhale.
TIPINGO ZABWINO
Mufunika mpando wokhazikika pantchitoyi. Gwirani m'mphepete mwa mpandowo ndi mikono yowongoka, mitengo ya kanjedza ikuyang'ana kutsogolo. Miyendo iyenera kukhala yopatukana pang'ono, mawondo atapindika pa madigiri 90. Ikani kulemera kwanu m'manja mwanu kuti matako anu asakhudze mpando. Dzichepetseni pansi, mutapindika magoli anu mozungulira pafupifupi madigiri 90. Sungani msana wanu ndikulunjika pomwe mukuyenda. Tsikani pansi ndikukwera, ndikuweramitsa mikono yanu.
Chimene sichiyenera kuchita: ikani mapewa anu patsogolo, pumulani mzigongono mukukweza, khalani patsogolo mukutsitsa, pendeketsani mutu wanu patsogolo.
Kodi zolimbitsa izi zimalimbitsa minofu yanji?: triceps.
Kukulitsa KWA MANJA NDIPONSO PANTHU PANTHU PAMUTU (MAGONGO ALI PALALILE)
Khalani pa mpira wa masewera olimbitsa thupi. Tengani cholumikizira ndi manja onse awiri. Kumbuyo kwa mutu wanu kuyenera kukhala kofanana ndi msana wanu. Kwezani chopondera pamwamba pamutu panu, kuyesera kuti zigongono zanu zigwirizane. Ndiye kutsitsa dumbbell kumbuyo kwa mutu wanu kuti elbows anu wopindidwa pa mbali 90 digiri.
Chimene sichiyenera kuchita: kutsitsa dumbbell kutsika kwambiri, kupanga kuyenda, kugwiritsa ntchito minofu yonse ya mikono. Ma triceps anu okha ndi omwe akuyenera kugwira ntchito.
Kodi zolimbitsa izi zimalimbitsa minofu yanji?: triceps.
FRENCH BOLA KUSINTHA
Bodza pa mpira wa masewera olimbitsa thupi kuti mapewa anu, khosi, ndi nape zikhale pa mpira. Ikani mapazi anu pansi mutagwada. Sungani msana wanu wosanjikiza pansi. Minofu yam'mimba iyenera kukhala yolimba. Tengani mabelu oyimbira kudzanja lililonse ndikukweza. Chepetsani manja anu ndi zododometsa m'mapewa anu (manja anu ayenera kutsika pang'onopang'ono, asagwe!) Ndipo akwezeni pamalo oyambira. Muyenera kumva kuyenda kwa minofu kumbuyo kwa phewa lanu.
Chimene sichiyenera kuchita: kukweza mikono yanu ndi ma dumbbells mmwamba, kwezani mokwanira zigongono zanu.
Kodi zolimbitsa izi zimalimbitsa minofu yanji?: mbali yamkati ya triceps.
Kukulitsa kwa Dumbbell
Ikani dzanja limodzi pampando kapena masewera olimbitsa thupi. Bwerani patsogolo ndi msana wanu molunjika, mawondo akugwada pang'ono. Tengani cholumikizira m'manja mwanu. Kumbuyo kwa phewa kuyenera kukhala kofanana ndi kumbuyo, chigongono chimakanikizidwa mwamphamvu ku thupi. Kuchokera pamalo oyambira, sungani mkono wanu kumbuyo ndi kumbuyo.
Chimene sichiyenera kuchita: Yendetsani pansi ndi kubwerera ndi dzanja lonse ndikusinthasintha dzanja.
Kodi zolimbitsa izi zimalimbitsa minofu yanji?: triceps yonse.
Onetsetsani kuti dumbbell sakupotoza mdzanja lanu; sungani mozungulira mozungulira nthawi zonse, apo ayi mutha kuvulaza dzanja lanu.