Zamkatimu
Aliyense amene amapita kumalo ochitira masewera olimbitsa thupi amakumbukira kulimbitsa thupi kwawo koyamba - zoyeserera zambiri zosadziwika, zomwe simukudziwa momwe mungayendere, komanso kudziwa zochepa pazochita zolimbitsa thupi. Kuti mupewe kupsinjika kwaulendo woyamba ndikukhala ndi chizolowezi chachitsulo msanga, muyenera kukonzekera. Ngati muphunzitsa ndi wophunzitsa nokha, kukonzekera sikofunikira, ndipo ngati mungaganize zokhala nokha, ndiye kuti mukufunika pulogalamu yoyambira, yomwe iyenera kusinthidwa poganizira zomwe mumachita komanso zotsutsana.
Mfundo zoyambira maphunziro oyamba kumene
Zochita zambiri mu pulogalamu ya oyamba kumene ziyenera kukhala pa zoyeserera, osati ma dumbbells kapena barbell. Kuyenda kwama simulators ambiri kumaganiziridwa kwa inu, zomwe zimawapangitsa kukhala njira yoyenera kwa anthu omwe sanaphunzire kusuntha molondola ndipo samva ntchito ya minofu pakuchita masewera olimbitsa thupi.
Ntchito imodzi kapena ziwiri mu pulogalamuyi zitha kuchitidwa ndi thupi lanu komanso ma dumbbells. Nthawi zambiri, squats, push-ups, makina osindikizira amachitidwa ndi kulemera kwa matupi awo, ndipo ndi ma dumbbells amagwiritsa ntchito mapewa (calorizer). Oyamba kumene amayenera kulimbitsa minofu yathupi lathunthu ndi kulimbitsa thupi kulikonse kuti athe kulimbikitsa kulimbitsa thupi mwaluso.
Moyo wautumiki wa pulogalamu yoyamba ndi masabata 4-8. Nthawi ino ndikwanira kuti musinthe magwiridwe antchito, kudziwa luso loyenda ndikukonzekera zovuta zolimbitsa thupi.
Momwe mungasankhire masewera olimbitsa thupi
70% ya zolimbitsa thupi zanu ziyenera kukhala zofunikira kwambiri. Musanayambe pulogalamuyi, muyenera kuyisintha nokha. Yambani pokonza magulu akulu am'magazi am'munsi, pang'onopang'ono mpaka minofu ya lamba wamapewa.
Ntchafu ndi matako
Kuti muphunzitse minofu ya ntchafu ndi matako, zotsatirazi ndizoyenera: nsanja yosindikizira mwendo, ophunzitsa kukulitsa / kupindika kwa miyendo, crossover ndi makina olanda / kukulitsa miyendo.
Makina osindikizira ndi mwendo womwe umanyamula minofu yonse ya ntchafu. Kwa oyamba kumene, makina osindikizira mwendo ndiye njira yabwino koposa yopezera barbell squat. Biomechanically, makina osindikizira mwendo ndiowopsa pamagulu a mawondo (njira zowongolera) kuposa squats, koma otetezeka msana. Malizitsani makina osindikiza mwendo wakutsogolo ndi kupindika mwendo wakumbuyo m'makina oyenera.
Pamavuto am'mbuyo, kukanikiza mwendo ndiye yankho lanu, koma kwa mawondo opweteka sichomwe mungachite. Yambitsani kulimbitsa thupi mwakutenga mwendo wowongoka pamakina oyimitsa kapena makina apadera, kenako pangani hyperextension ndikukulitsa mwendo. Zochita izi sizimapangitsa kupsinjika kwamaondo ndikupangitsani kuti mugwire bwino ntchito minofu ya m'chiuno ndi matako.
Back
Pogwiritsa ntchito masewera olimbitsa thupi kumbuyo, gwiritsani ntchito gravitron, chozungulira, chopingasa, ndi lever mkono simulator. Kukoka kwa ma gravitron ndi zozungulira zimatha kuchitidwa ndi aliyense - sankhani chimodzi mwaziwirizi.
Pakakhala vuto lakumbuyo, ndibwino kuti m'malo mwake mukhale ndi chingwe cholumikizira. Thandizo m'mimba limakupatsani kuti muziyang'ana kumbuyo ndikutsitsa katunduyo kumbuyo.
Chifuwa
Osathamangira kukagona pansi pa barbell. Limbikitsani minofu yolimbitsa ndi zolimbikitsa (mungafunikire kuyamba pa mawondo) kapena ndi makina a Hammer. Zochita izi zimalimbikitsa ma pecs, triceps, ndi zizolowezi zanu kukonzekera ndi kupindula kwambiri ndi makina osindikizira. Katundu wowonjezera paminyewa ya pachifuwa atha kuperekedwa mu makina a Peck-Dec - zochitikazi zikukonzekeretsani kukweza ma dumbbells pa benchi.
phewa
Oyamba kumene amafunika kupewa makina osindikizira, kuti azingodziponyera okha. Ili ndi gulu laling'ono lamanofu ndipo silifuna zolimbitsa thupi zambiri. Ndikukula kwamaphunziro, mutha kuwonjezera masewera olimbitsa thupi, koma simuyenera kuchita izi koyambirira kwa maphunziro.
Anthu omwe ali ndi vuto lakumbuyo ayenera kudziwa kuti makina onse osunthira akuyenera kukhala pansi kuti azigwiranso ntchito. Maimidwe oyimira dumbbell kapena barbell amayika katundu wowopsa wa axial pamsana. Ndipo anthu omwe avulala paphewa komanso omwe akufuna kuti mapewa awo akhale athanzi amafunika kutaya makina osindikizira kumbuyo kwa mutu ndi kukoka kwa chapamwamba kumbuyo kwa mutu kuchokera ku nkhokwe zolimbitsa thupi - izi ndizopanda ntchito komanso zowopsa.
Koma oyamba kumene safunikira kuphunzitsa manja awo. Biceps imagwira ntchito m'mizere yakumbuyo, ma triceps m'makina osindikizira pachifuwa ndi ma push-up. M'miyezi iwiri yoyambirira yophunzitsira, katundu uyu adzakhala wokwanira. Kenako mutha kuwonjezera kutambasuka ndi kupindika kwa mikono pakhomopo, kupindika kwa simulator kapena ma dumbbells.
Press
Anthu omwe ali ndi vuto lakumbuyo ayenera kupewa kugwiritsa ntchito makina osunthika ndikukweza mwendo. Njira ina ikhoza kupotoza pansi osakweza kumbuyo kwenikweni, matabwa.
cardio
Aliyense akhoza kuchita makina a cardio - mumayika nokha. Mphamvu ya Cardio yoyambayo iyenera kukhala mkati mwa 65% ya HR / max. Anthu omwe ali ndi mitsempha ya varicose ayenera kusankha makina olimbitsira thupi mosamala kwambiri. Njinga yamoto ikhala njira yabwino kwambiri yophunzitsira cardio.
Kupita kumalo ochitira masewera olimbitsa thupi, muyenera kudziwa zomwe mwatsutsana. Osati ophunzitsa onse ali oyenerera kupeza zolimbitsa thupi zoyenera. Muli ndi udindo wathanzi lanu. Nthawi zonse konzekerani musanamalize masewera olimbitsa thupi ndikutambasula minofu yanu pambuyo pake (calorizator). Onani njira zolimbitsa thupi zolondola pa intaneti. Kumbukirani, makina onse ndi osinthika. Ngati zikuwoneka kwa inu kuti pulogalamu yoyeseza sikukuyenerani ndi kutalika, yesaninso.
Tsoka ilo, sizotheka kufotokoza zonse zamaphunziro mu nkhani imodzi. Ngati muli ndi mavuto azaumoyo, pezani chilolezo ndi malingaliro kuchokera kwa dokotala musanayambe maphunziro, ndiyeno kambiranani ndi wophunzitsayo ndi malangizo awa kuti akupatseni mwayi.