Kutsegula zozizira

Ngati mwakhala mukuchita masewera olimbitsa thupi kwa nthawi yayitali, minofu yanu yakula kale, ndipo tsopano mukufuna kuwapatsa malire omveka bwino, kugawira thupi, ndiye kuchita zozizwitsa ndizo zomwe mukusowa.

Zochita zapadera kapena zodzipatula zimagwiritsidwa ntchito mwapadera simulators ndipo zimasiyana mu gulu limodzi lokha la minofu likuphatikizidwa mu ntchito, ndiko kuti, limaphatikizapo kudzipatula ku minofu yonse ya thupi. Zochita zimenezi sizili zoyenera kwa oyamba kumene, popeza alibe minofu yokwanira.

Zochita zodzipatula zakonzedwa makamaka popera, kupereka mpumulo ndi mawonekedwe olondola kwa minofu. Ganizirani zochitika zochepa zimene mungathe kuziphatikizapo mukugwira ntchito. Mothandizidwa ndi iwo, mutha kugwiritsa ntchito bwino minofu ya manja ndi chifuwa.

Kutsegula zozizira pa biceps

Pafupifupi malo aliwonse, mukhoza kupeza bench ya Scott, zomwe mungagwiritse ntchito minofu-kusintha kwa manja. Chifukwa chakumanga kwa simulator, katundu pa minofu ya mapewa amachotsedwa, ndipo pakati ndi pansi pa biceps zimakhudzidwa.

Njira yowonongeka:

1. Khalani pampando, nkhonoyi ikangobwereranso, mphuno zotsalira pa benchi, mapewa amakanikizidwa pamwamba mpaka pamwamba.
2. Tenga khosi lamphuno ndi chigawo cha mapewa.
3. Mukamayenda bwino popanda nsalu, gwirani manja anu m'makona, popanda kuponyera chipika.
4. Powonjezera, tchepetsani mpiringidzo kumalo ake oyambirira.
5. Yesetsani kukhala chete, musadziteteze ndi minofu ina.
6. Osamangirira zitsulo pamwamba pa benchi.
7. Musamawongole manja anu pansi pa kayendetsedwe kake, kuti musasungunule mitsempha ya ulnar.

Njira zosankha:

1. Gwiritsani ntchito galasi lolunjika ndi kugwirana kwakukulu kuti muwonjezere pamutu wamkati wa bicep.
2. Gwiritsani ntchito kamatabwa kotsetsereka ndikuphatikizira pang'ono kuti kulimbitsa zotsatira pamutu wamkati ndi minofu.
3. Gwiritsani ntchito zithunzithunzi kuti mugwiritse ntchito mapulogalamu onse paokha.

Kutsegula maulendo a triceps

Pofuna kupanga ma triceps, kutambasula kwa manja pa malo okwera pamwamba ndikobwino.

Njira yowonongeka:

1. Gwirani chogwiriracho ndi kupalasa kochepa, manjawo atembenuzidwa pansi.
2. Zilumikizirani mwamphamvu kumenyana ndi thupi ndikudalira pang'ono.
3. Mankhwalawa ayenera kukhala pamtunda wa chifuwa - iyi ndiyo mfundo yopambana.
4. Mukatulukamo, pang'onopang'ono musasunthike manja anu, kusunga makutu anu panthawi imodzi.
5. Pansi, chipikachi chimakhudza kwambiri m'chiuno.
6. Gwiritsani ntchito malowa kwachiwiri, mu inhalation kubwerera ku malo oyamba.

Zosindikiza zozizira pa mabere

M'nyumba yamakono yamakono mungapeze mosavuta ziphuphu zomwe minofu ya mkati ndi pansi imatha kugwiritsidwa ntchito mwaukhondo.

Njira yowonongeka:

1. Imani pakati pa zitseko, gwirani zogwira ndikudalira pang'ono pang'ono.
2. Manja pa zochitika zonsezi amatsamira pang'ono pamitengo, mitengo ya kanjedza ikuyang'anizana ndi thupi.
3. Sungani manja anu pokhapokha mukakhudza mpweya.
4. Pogwiritsa ntchito, pang'onopang'ono mubwere ku malo oyamba.
5. Zonsezi zimachitidwa pang'onopang'ono popanda jerks, pamwamba ndi pansi, kuchedwa kwachiwiri.

Ngati mwalandira kale masewera olimbitsa thupi, ndiye kuti masewera olimbitsa thupi ndi olekanitsa ayenera kupita ku maphunziro anu ovuta. Mitundu yonse iwiriyi imathandizana komanso imakupatsani mwayi wokwanira. Komanso, musaiwale kusankha masitidwe oyenera, kuti muthe kubwereza maulendo 12-14, koma mapeto awiri omalizawo anaperekedwa ndi vuto lalikulu, ndiye mutapeza zotsatira zabwino kwambiri.