Kupha Kulimbitsa Mtima

Malizitsani masewera olimbitsa thupi pamapewa anu ndi chimphona chomwe chimawotcha ma deltas anu, pangani pampu yowopsa ndikuyika kukula kwa minofu munjira yatsopano.

Author: Bill Geiger

Othamanga onse amagawidwa m'magulu awiri. Ena samaphonya kulimbitsa thupi - ngakhale chenjezo la mkuntho litalengezedwa - pomwe ena amakhala ndi nthawi yochulukirapo "", osati ku masewera olimbitsa thupi okha. Panthawi ina m'moyo wanga, sindinathe ngakhale kudumpha masewera olimbitsa thupi m'maganizo mwanga, ngakhale ndili patchuthi. Ndinkakhala nthawi yambiri ndikuyang'ana malo ochitira masewera olimbitsa thupi ndipo nthawi zambiri ndinkawapeza kumbuyo kwa mapu a mzinda olembedwa m'zinenero zachilendo. Pokumbukira, masiku anga atchuthi akanakhala opindulitsa kwambiri, koma panthawi imodzimodziyo kutengeka kwanga kunanditsogolera ku njira zatsopano zophunzitsira.

Tsopano ndikuuzeni za ulendo wanga wopita ku Rio de Janeiro, osati za magombe amchenga a Ipanema komanso osati za kukwera ku fano la Khristu Mpulumutsi, koma za njira yowawa yomaliza yomwe ndidamaliza nawo kulimbitsa thupi kumodzi. Tiye tikambirane za zoopsa!

Kupha Mapewa Seti

Kalekale, ku Brazil komwe kunali kutali, ndinapita kumalo ochitira masewera olimbitsa thupi aang’ono komanso odzaza anthu ambiri opanda zoziziritsira mpweya. Panali pakati pa chilimwe. Kudziwana ndi mphunzitsiyo kunandipatsa mwayi woti ndizitha kusakaniza Chisipanishi ndi Chipwitikizi, chomwe ndimachitcha kuti Portugnol. Mnyamatayo adandipatsa ntchito zake ngati mphunzitsi waumwini, zomwe adaziyerekeza ndi ndalama zokwana 35 mwezi wathunthu. Ndili ndi mphuno zamalonda opindulitsa, choncho nthawi yomweyo tinagwirana chanza.

Kuswana ma dumbbells kumbali

Tsiku limenelo inali nthawi yophunzitsira mapewa, motero adandipatsa makina osindikizira ndi ma dumbbell - palibe chomwe sindinachite ku masewera olimbitsa thupi ku Los Angeles. Koma mzere womaliza unakhalabe m'chikumbukiro changa kwa nthawi yayitali - chikumbutso chapadera chomwe ndidanyamula kwa masiku angapo chifukwa chochedwa kupweteka kwa minofu. Aliyense womanga thupi amaphunzitsa kumverera uku, koma nthawi zina ululu umakhala wovuta kwambiri.

Mphunzitsiyo adandikakamiza kuti nditsirize kulimbitsa thupi kwanga pamapewa ndi chimphona chokhala ndi ma dumbbells a 12,5 kg.

Kuswana ma dumbbells kumbali mokhotakhota

Momwe mungapangire chimphona bwino

Pano pali kufotokozera mwatsatanetsatane za seti yaikulu ya masewera olimbitsa thupi anayi, ogawidwa mu zigawo zisanu zazikulu.

1. Tengani ma dumbbells omwe amakhala opepuka pafupifupi 5 kg kuposa omwe mumakonda kuchita nawo maulendo 10. Chochita chanu choyamba ndikuyenda uku.

   Ngakhale mutakonzekera kutopa, pamapeto pa kulimbitsa thupi kwanu, muyenera kubwereza 10. Mukakweza manja anu m'mbali, ndikofunikira kukweza zigongono zanu m'mwamba, chifukwa kusunthaku kumagwira ntchito bwino ku ma deltas apakati.

2. Popanda kusintha kulemera, pitani ku. Ingotsamirani kutsogolo, kusunga msana wanu molunjika, ndikukonza mutu wanu m'malo osalowerera ndale - palibe chifukwa choyang'ana kutsogolo, kugwedeza msana wa khomo lachiberekero. Chitaninso seti ina yobwereza 10, mukukweza manja anu motalikira komanso mokwera momwe mungathere.
3. Tsopano nyamukani ndikuchita imodzi. Pamene kutopa kukumveka kale, chitani izi zophatikizana zambiri zomwe zikuphatikizapo mitu itatu ya deltoid ndi ma trapezium apamwamba. Gwirani ma dumbbells pafupi ndi thupi lanu, "kukankhira" zigono zanu kumbali pamwamba. Chitani seti ina yobwereza 10

Dumbbell Row

4. Pitirizani osapuma mpaka 10 kapena mutayimirira. Inde, izi ndi zolemetsa zogwira ntchito kwa makina osindikizira a benchi, koma mutatha kuchita masewera olimbitsa thupi atatu, katunduyo adzawoneka wovuta kwa inu. Gwiritsani ntchito kaimidwe kambiri kuti musavutike, ndipo malizitsani kusuntha kulikonse ndikuchepetsa kwambiri ma dumbbell, koma osagunda pamwamba.
5. Pumulani kwa masekondi 90 ndikukhazikitsanso chimphona kawiri. Pa kuzungulira komaliza, mukamatsitsa ma dumbbells mukamaliza kusindikiza benchi, kwezani manja anu mmwamba ndipo, mukuyang'ana choyimira choyimira, mutseke pamutu panu kwa masekondi 60.

   Ndikukutsimikizirani kuti mu masekondi 30 manja anu adzawoneka ngati chitsulo, ndipo mudzafuna kuwadula - kutentha kudzakhala kolimba kwambiri.

   Pambuyo pa masekondi 60, ntchitoyo idzachitika, ndipo ndingayerekeze kunena kuti muyike manja anu pa chithandizo chamtundu wina, chifukwa ngakhale kungowagwira pathupi kumakhala kowawa kwambiri kwa mphindi zingapo zazitali.

Atayima dumbbell Press

Pulogalamu yolimbitsa thupi ya killer shoulder

Werengani zambiri: