Zolimbitsa thupi zapamwamba

Thupi lapamwamba - dongosolo lophunzitsira kumtunda kwa msana, chifuwa ndi mikono. Malangizowa amaphatikiza zinthu za aerobics ndi maphunziro amphamvu. Thupi lapamwamba lidzathandiza kuwonjezera mphamvu ndi chipiriro, komanso kupeza chiwerengero chochepa komanso kudzidalira.

Mulingo wovuta: Kwa oyamba kumene

Kumtunda kwa thupi - aerobics mphamvu, yomwe cholinga chake ndi kupanga minofu ya kumtunda kwa thupi: chifuwa, biceps ndi triceps, deltas, latissimus dorsi ndi abs. Katundu pa maphunziro amagwera makamaka pa mikono ndi chapamwamba kumbuyo. Chifukwa cha izi, Thupi Lapamwamba ndilotchuka kwambiri pakati pa amuna.

Kumtunda kwa thupi kumagwiritsidwa ntchito kulimbikitsa minofu, kubwezeretsa ntchito zamagalimoto kumtunda kwa miyendo. Kuthamanga kwakukulu kwa maphunziro kumathandizira kuwotcha mwachangu kwa zopatsa mphamvu. Werenganinso: Kuchita Zolimbitsa Thupi Pansi

Izi zikutanthauza kuti ndi kumanga koyenera kwa makalasi, mutha kupanga minofu nthawi imodzi ndikuchotsa mafuta amthupi. Thupi lapamwamba lidzakuthandizani kupeza mphamvu zakuthupi ndi kupirira.

Momwe mungayambitsire masewera olimbitsa thupi apamwamba

Kuphunzitsidwa mu kalembedwe ka Upper body kumayamba ndi kutentha, pambuyo pake kumabwera mphamvu yayikulu. Kutalika kwa masewera olimbitsa thupi ndi mphindi 45-50. Phunzirolo limatha ndi kupopera minofu ya m'mimba ndikubwezeretsa kupuma.

Pophunzitsa, katundu wowonjezera amagwiritsidwa ntchito, zomwe zikutanthauza kuti wothamanga ali ndi zolemera:

  • ma dumbbells;
  • ndodo:
  • bai bai

Mungafunikenso nsanja ndi mphasa ya phunzirolo. Posankha kulemera kwa dumbbell kapena bodybar, muyenera kuyamba ndi zolemera zazing'ono kwambiri ndikuziwonjezera mofanana ndi kukula kwa minofu. Makamaka, izi zikugwira ntchito kwa iwo omwe alibe maphunziro a masewera. Onaninso: kuphunzitsa mphamvu

Zifukwa Zapamwamba Zoyambira Zolimbitsa Thupi Lapamwamba

  1. Mwachangu -Kuthamanga kwambiri komanso kulimba kwa masewera olimbitsa thupi kumapangitsa kuti ikhale yogwira mtima kwambiri. Kuonjezera apo, wothamanga amatha kusankha kulemera kwa miyeso yekha kuti athe kuyendetsa katunduyo.
  2. Mphamvu ndi chipiriro - Mphamvu zakuthupi ndi kupirira ndizo ntchito zazikulu zophunzitsira mu Thupi Lapamwamba. Kukula kwa mphamvu ya mikono, minofu yam'mbuyo ndi abs kumathandizira kulimbitsa thupi lonse.
  3. Palibe zochulukira - Kupopera minofu mu masewera olimbitsa thupi, othamanga amakonda kugwiritsa ntchito kulemera kochuluka momwe angathere. Zotsatira zake, pali chiopsezo cha sprains kapena kuvulala kwina, ndipo katundu pamtima wamtima umawonjezeka. Kugwira ntchito ndi kulemera kopepuka pa liwiro logwira ntchito, mutha kuchepetsa kupsinjika kwa thupi pathupi popanda kuchepetsa mphamvu ya maphunziro.
  4. Kuchepetsa thupi - Kuchita masewera olimbitsa thupi mwachangu kumathandiza kuwotcha zopatsa mphamvu. Kuti kuwonda kukhale kothandiza kwambiri, makalasi akulimbikitsidwa kuti aphatikizidwe ndi zakudya zoyenera. Kuwonda koyenera popanda kupsinjika kwa thupi kumachokera ku 1 mpaka 3 kg pamwezi.

Maphunziro amtundu wa Upper body amasankhidwa ndi akatswiri othamanga komanso oyambira. Ali ndi maubwino ambiri, kuphatikiza zinthu za aerobics, cardio ndi maphunziro amphamvu. Onaninso: masewera olimbitsa thupi a barbell

Zochita zolimbitsa thupi zapamwamba

Zochita zolimbitsa thupi zapamwamba zimasankhidwa payekha ndi mphunzitsi, malingana ndi jenda, kulimbitsa thupi ndi kupirira kwa mamembala a gulu. Nthawi zambiri, maphunziro amaphatikizapo zotsatirazi:

  • Kukoka kwa barbell pamwamba - Makina osindikizira a benchi ankhondo, kapena kukankha pamwamba kuchokera pamalo oyimirira.
  • Kukoka lamba - Malo oyambira: mapazi motalikirana m'lifupi mapewa, thupi lopendekeka kutsogolo. Barbell, bodybar kapena dumbbell imakwezedwa kuchokera pansi kupita kumunsi kumbuyo.
  • Zokankhakankha - Kwa akazi, kukankhira kuchokera pa benchi kapena nsanja kumatha kuchitika, kwa amuna - kuchokera pansi.
  • Kukoka barbell kapena bodybar kumapewa kuchokera pamalo oyima - Malo oyambira: kuyimirira, manja amamasulidwa. Pulogalamuyi imakwezedwa molingana ndi thupi mpaka mapewa, kenako imatsitsidwa.

Ntchito iliyonse imatenga mphindi 1-2 kuti ithe. Kupuma kumachepetsedwa kuti akwaniritse maphunziro apamwamba kwambiri. Komanso Werengani: Zolimbitsa thupi

Malangizo a masewera olimbitsa thupi a Upper body

Thupi lapamwamba ndilabwino kwa iwo omwe akufunafuna njira ina yochitira masewera olimbitsa thupi. Pulogalamuyi imapereka zotsatira zofanana ndikugwira ntchito ndi zolemetsa zolemetsa mu "mpando wogwedeza", koma zimachitika mu gulu lamagulu komanso moyang'aniridwa ndi mphunzitsi.

Zolimbitsa thupi zapamwamba zilibe zotsutsana. Kupatulapo kudzakhala anthu omwe masewera olimbitsa thupi amaletsedwa mwalamulo. Mwachitsanzo, pamaso pa matenda a mtima kapena kupuma dongosolo. Werenganinso: Kulimbitsa Thupi Lonse

Ndikoyenera kuchedwetsa maphunziro a othamanga omwe angovulala kumene komanso kuvulala kumbuyo, khosi kapena miyendo yakumtunda. Komanso, atsikana sayenera kukhala pachibwenzi pa nthawi yoyembekezera komanso yoyamwitsa.

Siyani Mumakonda