Manja olimba mu masabata 4!

Author: Justin Waltering

Pulogalamu yapadera yolimbitsa thupi ya masabata 4 opangidwa kuti azilimbitsa ma biceps anu ndi ma triceps kwambiri. Njirayi, yolembedwa ndi katswiri pankhani ya kusintha kwa thupi Justin Voltering, ikuthandizani kumangitsa manja anu otsalira ndikuwapanga kukhala olimba komanso odziwika.

Pulogalamu yamaphunziro: kufotokozera

Mukuyang'ana njira yophunzitsira yomwe idzakhala anabolic reactor ya biceps ndi triceps? Mutha kusiya kusaka! Tonse tikudziwa kuti kuli kofunika bwanji kuphunzitsa miyendo yanu, chifuwa, mapewa ndi kumbuyo mwamphamvu kwambiri, koma nthawi yomweyo, aliyense wokhazikika pa masewera olimbitsa thupi amafuna kupopera minofu yomwe amayamba kuona pagalasi - mikono! Zolimbitsa thupi izi zikuthandizani kuti musakhale ndi T-shirts ndikuyiwala za manja omasuka pakatha milungu inayi.

Gawa

Maphunziro pafupipafupi ndiye chinsinsi chakuchita bwino pankhani yogwira ntchito pamagulu a minofu yotsalira, chifukwa chake muyenera kusintha pulogalamu yanu yophunzitsira. Mikono yanu imatha kuchita nawo magawo ambiri ophunzitsira, chifukwa chake tikonza zolimbitsa thupi ziwiri ndikuwerenga mozama ma biceps ndi ma triceps. Chabwino, kuti mupatse minofu yanu nthawi yopuma, muyenera kukonzekera zolimbitsa thupi zanu motere:

• Tsiku 1: Kulimbitsa thupi koyamba
  
  
• Tsiku 2: Miyendo
  
  
• Tsiku 3: Pumulani
  
  
• Tsiku 4: Chifuwa ndi mapewa
  
  
• Tsiku 5: Kulimbitsa thupi kwachiwiri
  
  
• Tsiku 6: Pumulani
  
  
• Tsiku 7: Kubwerera

Osadandaula, ma pecs anu ndi mapewa anu sangawonongeke popanda tsiku lanu lophunzitsira. Kulimbitsa thupi kumodzi pa sabata kumasiya nthawi yochuluka ndi mphamvu pazosankha chimodzi kapena ziwiri, makina osindikizira apamwamba ndi zina zingapo zosiyana za manja a dumbbell ndi zowonjezera pambali. Mwa kuyika magulu awa pa tsiku limodzi, mumasiya nthawi yochulukirapo osati kungowonjezera masewera olimbitsa thupi, komanso kwathunthu - zinthu ziwiri zomwe ndizofunikira kwambiri kukakamiza kukula kwa minofu!

Pa masiku akumbuyo ndi mwendo, phunzitsani monga mwachizolowezi :,,, deadlifts, etc. Mwachidule, chitani masewera olimbitsa thupi monga nthawi zonse. Maphunzirowa ayenera kukhala amphamvu kwambiri, makamaka minofu yakumbuyo. Mikono yanu siidzakula ngati simukula mphamvu ndi thupi lonse, choncho musaganize kuti mutha kuthera sabata yathunthu kuti mupumule ndi kutambasula ndikuyiwala za magulu ena onse a minofu.

Chitsanzo cha ndondomeko ya maphunziro

Tsopano, apa pali dongosolo la zolimbitsa thupi ziwiri zomwe mukhala mukuchita mu pulogalamu ya milungu inayi. Musanayambe ntchito iliyonse yovuta, tenthetsani, mukuchita 4-50 flexions ndi zowonjezera zolemera kwambiri, ndiyeno pitirizani ku gawo lalikulu. Kumbukirani, simuyenera kutopa minofu yanu musanayambe kulimbitsa thupi kwenikweni, mumangofunika kufulumizitsa kutuluka kwa magazi a minofu musananyamule kulemera kwakukulu kogwira ntchito.

Sabata 1

1 maphunziro

2 maphunziro

Sabata 2

1 maphunziro

2 maphunziro

Sabata 3

1 maphunziro

2 maphunziro

Sabata 4

1 maphunziro

2 maphunziro

Idyani Kuti Mukule!

Ziribe kanthu kuti minofu yanu imakhala yochuluka bwanji panthawi yochita masewera olimbitsa thupi, siingathe kukula popanda kupuma komanso kudya zakudya zoyenera. Ndipo mofanana ndi mbali ina iliyonse ya thupi lathu, mikono imakula kokha ngati mukulitsa mphamvu ndi minofu, motero mumadya zakudya zambiri zopatsa thanzi ndi kugona mokwanira. Ndi khama, mudzadabwa ndi zotsatira zodabwitsa zomwe mungapeze m'masabata 4 okha!

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