Thupi la Mulungu Wakale: Ndondomeko Yophunzitsa Thupi Lolemera

Author: Brad Borland, Katswiri Wophunzitsa Mphamvu ndi Zogwira Ntchito

Bwererani ku zoyambira: pangani minofu ndi masewera olimbitsa thupi akale. Dongosolo losinthika lophunzitsira limakhazikitsidwa pamasewera 5 angapo.

Kufotokozera kwamapulogalamu

Zida zonse zatsopano zolimbitsa thupi, mapulogalamu olimbitsa thupi komanso mapiritsi amatsenga amatha kutembenuza mutu wanu mosavuta, makamaka ngati mukufuna kukonza thupi lanu kapena kulipanga kukhala langwiro. Akutsutsana wina ndi mzake akulonjeza kuti mwalemba ma cubes a atolankhani munthawi yochepa kwambiri, osapereka mkangano waukulu.

Othamanga ndi ankhondo a ku Greece Yakale adamanga matupi othamanga kwambiri, amphamvu, ndi amphamvu kwambiri m'mbiri yolembedwa popanda "kukonza mwamsanga". Inde, analibe mtsinje wosatha wa chakudya chofulumira ndi mayesero a Xbox, koma matupi awo anali odabwitsa, ndipo adawonetsa zodabwitsa zenizeni za mphamvu, chipiriro ndi chipiriro.

Kodi chinsinsi chawo chinali chiyani? Kodi adakwanitsa bwanji kupanga matupi a nthano ndi chakudya chochepa komanso kusowa kwazakudya zopatsa thanzi, osatchulapo kuti panalibe masewera olimbitsa thupi panthawiyo?

Iwo ankadalira maphunziro a thupi. Inde, ili silo lingaliro losintha kwambiri, koma labwezeredwa mopanda chilungamo, ndikusiya makalasi ochita masewera olimbitsa thupi kusukulu ya sekondale ndi anthu omwe akufuna "kupanga" nyengo yamphepete mwa nyanja isanafike.

Kuphunzitsa kulemera, makamaka pamene pulogalamu yogwira mtima ikugwiritsidwa ntchito, imapereka zotsatira zazikulu zonse zokhudzana ndi kulemera kwa thupi ndi kuchepa. Amatha kupanga minofu, kuwotcha mafuta, ndikusintha thupi lanu kukhala makina opanda vuto. Osandikhulupirira? Mukuganiza kuti maphunziro olemera thupi ndi osavuta, osavuta komanso osathandiza? Kenako yesani pulogalamuyi muli panjira, mutakhala kutali ndi masewera olimbitsa thupi, kapena ngati mukufuna kungogwedezeka pang'ono ndikuyesera china chatsopano.

Kudzivulaza

• Chitani masewera olimbitsa thupi 1-2 pa sabata.
  
  
• Chitani chilichonse popanda kupuma pakati pa masewera olimbitsa thupi.
  
  
• Gwirani ntchito pulogalamuyo kwa milungu ingapo 4, mwina mukuyenda kapena mutakhala kutali ndi zida zanu zophunzitsira.
  
  
• Chitani masewera olimbitsa thupi musanachite masewera olimbitsa thupi.
  
  
• Kusankha Kwanu: Malizani gawo lanu lolimbitsa thupi ndi cardio katundu - liwiro lapakati kapena kusankha kwanu.
  
  
• Zovuta zazikulu - zolimbitsa thupi izi zimachitika popanda kupuma, chimodzi pambuyo pa chimzake. Mukamaliza zovuta zonse, khalani kwa mphindi imodzi.
  
  
• Bwerezani seti iliyonse katatu. Ngati mlingo wa maphunziro amalola, mukhoza kubwereza mpaka 3-4 zina.
  
  
• Chitani 10-20 reps pa masewera olimbitsa thupi, yesani kupita patsogolo ndi masewera olimbitsa thupi.

1 maphunziro

2 maphunziro

Malangizo pa zochitika zina zapadera

Kukankha mwendo

Mutha kukweza mapazi anu pa benchi kapena pampando, koma thupi liyenera kukhala lotambasulidwa kukhala chingwe, ndipo minofu ya m'mimba iyenera kukhala yolimba. Mukamaliza kukhazikitsa, mukhoza kukonzanso mapazi anu pansi ndikupitiriza njirayo.

Wide yogwira yopingasa kukoka-ups

Pano mumagona pansi pa khosi ku Smith kapena muzitsulo zamphamvu, ikani bar pamtunda wa chiuno. Mukhoza kukoka poyika mapazi anu pansi (oyamba) kapena pa benchi (pakati). Mtunda pakati pa manja pa bar ndi wochuluka pang'ono kusiyana ndi mapewa m'lifupi. Tambasulani kuchifuwa chanu chakumunsi, sungani msana ndi miyendo mowongoka ndipo abs anu amakhala okhazikika.

Mapush-ups "kupinda mpeni"

Izi zitha kutchedwa kukankha koyambira. M'mawu a "mpeni wopinda", mumayima ndi mapazi pansi ndikuwerama m'chiuno chokha kuti manja anu apumule pansi ndipo matako anu akwezedwe mmwamba (mofanana kwambiri ndi asanakhale "galu wakumunsi"). Chitani mayendedwe popinda manja anu pachigongono ndi pamapewa (monga makina osindikizira apamwamba, mosemphanitsa), koma musagwadire mawondo anu kapena mawondo anu kwambiri.

Reverse grip yopingasa kukoka-ups

Malo oyambira ndi ofanana ndi kukoka kopingasa, nthawi ino yokhayo mumagwira kapamwamba ndi ntchentche (manja akuyang'anani) motalikirana ndi mapewa. Thupi liyenera kukokedwa mu chingwe kuchokera kumutu mpaka kumapazi. Kokani nokha pa bala. Sinthani kutalika kwa "crossbar" kuti musinthe zovuta.

Kugwetsa mwendo umodzi

Onetsetsani kuti mwatambasula mwendo wanu wakutsogolo mokwanira kuti bondo lanu lisapitirire zala zanu. Yesetsani kuti musadzithandize ndi mwendo wanu wakumbuyo (umene uli pa benchi) mukukweza ndipo osayika bondo lanu pansi. Gwiritsani ntchito chodzigudubuza chofewa ngati kalozera, kapena imani 3-5 masentimita bondo lanu lisanakhudze pansi.

Kudumpha bokosi

Mukamadumphira m'bokosi, musalumphe pansi. Nthawi zonse mutengerepo pang'ono kuti mupewe kuyika mawondo anu kupsinjika kosayenera. Komanso, ngati n'kotheka, yesetsani kuchita masewera olimbitsa thupi pansi lofewa kapena labala kuti mukhale otetezeka kwambiri.

Mapapo kumbuyo

Onetsetsani kuti njirayo ndi yayitali mokwanira m'mapapo akumbuyo, ndipo bondo lakutsogolo silikupitilira mzere wa chala. Komanso, ngati mapapu akumbuyo ndi atsopano kwa inu, bwerezani pang'onopang'ono, wongolerani mayendedwe, ndipo dziwani njira yoyenera.

Kuthamanga panja kapena pa treadmill

Mtunda wothamanga ndi nthawi zingasiyane kutengera kulimba kwanu komanso zomwe mwaphunzira. Ngati mwangoyamba kumene kuthamanga, yambani ndi mphamvu ndi nthawi yomwe mungathe kumaliza masewera olimbitsa thupi, ndiyeno pang'onopang'ono muwonjezere zovutazo powonjezera liwiro ndi nthawi ya kuthamanga kwanu.

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