Masewera ndi anyamata osokoneza bongo - njira yabwino yochitira

Zochita zosavuta, zofikira komanso zogwira mtima panthawi imodzi ndi masewera olimbitsa thupi, omwe angakhoze kuchitidwa kunyumba komanso muholo. Zili ndi phindu losiyanasiyana, zothandizira kuchepetsa thupi ndi kupindula bwino. Ndikofunika kudziwa ndi kusunga tsatanetsatane wa njira yophera.

Kugwiritsa ntchito malo okhala ndi dumbbells

Poonetsetsa kuti masewerawa akhalepo pamaphunzirowa, muyenera kuyang'ana ubwino wawo:

1. Mafupa ndi ntchafu zimapangidwa bwino, zomwe zimachititsa kuti chiwerengerocho chikhale chokongola kwambiri. Kwa omwe akufuna kulemera, ndi bwino kudziwa kuti masewerawa amathandiza kulimbana ndi mafuta owonjezera chifukwa cha kukula kwa minofu.
2. Ambiri akudabwa ngati masewera olimbitsa thupi ali ndi mphamvu zowonjezera minofu, kotero ndi kuchita masewera olimbitsa thupi komanso kuwonjezeka kwanthawi zonse, mukhoza kupeza zotsatira zabwino. Mukamapanga bwino, kuyambitsa kupanga mahomoni (testosterone ndi kukula hormone) kumachitika, zomwe ndizofunikira kupanga minofu ya minofu.
3. Mukamakhala ndi mapepala osokoneza bongo mukhoza kusintha bwino moyo wanu wonse. Chifukwa cha maphunziro, mungachepetse chiopsezo cha kuvulala, monga minofu imalimbikitsidwa ndi kusinthasintha bwino.
4. Ngati mutagwedezeka ndi dumbbells, mukhoza kusintha kwambiri masewera. Ntchitoyi imagwiritsidwa ntchito pophunzitsa pafupifupi oseŵera onse.
5. Kuphunzira nthawi zonse kumalimbikitsa kumbuyo, komwe kumawathandiza kukhala ndi udindo. Zimatsimikiziridwa kuti masewera amathandiza kuthana ndi ululu kumbuyo. Ndikofunika kumamatira ku njira yoyenera komanso osayesa kulemera kwambiri.

Zisakasa zokhala ndi zopopera - zomwe minofu zimagwira ntchito?

Zochitazo ndi cholinga chogwira ntchito kumunsi kwa thupi, kotero panthawi yophunzitsidwa miyendo ya miyendo ikugwira ntchito mwakhama. Malo okhala ndi ziphuphu zambiri zimatengera gluteus maximus, quadriceps ndi zinyundo, komanso minofu ya m'chiuno ndi minofu ya ng'ombe. Kuphatikiza apo, panthawi yopuma, minofu ya mapewa ndi stabilizers (manja, mimba ndi kumbuyo) amagwira ntchito.

Thumbu lolemera kwambiri la masewera

Kuti mupeze zotsatira zabwino, muyenera kusankha bwino kulemetsa kwa katundu, malinga ndi msinkhu wophunzitsira munthu. Masewera a atsikana omwe ali ndi zibwenzi ziyenera kuchitidwa ndi katundu kotero kuti amve ntchito ya minofu ndipo zinali zovuta. Kulemera kwa zipangizo ziyenera kusankhidwa kotero kuti kubwereza komaliza kukuchitika ndi mphamvu zatsopano. Katundu wosachepera ndi 3 makilogalamu. Kupititsa patsogolo kofunika nthawi zonse m'magulu ogwira ntchito.

Maselo ndi zopopera - mitundu

Pali mitundu yosiyanasiyana ya masewerowa, omwe amasiyana mofanana ndi miyendo ndi manja. Muyenera kuyamba ndi buku lachikale, chifukwa ndilo maziko a zosankha zonse. Pali dongosolo linalake, ngati likugwedezeka ndi ziboliboli:

1. Imani mwatsatanetsatane, yongolani msana wanu ndikukankhira pansi zidendene. Thupi la thupi liyenera kusunthira kumapazi.
2. Zisokonezo ziyenera kukhala m'manja. Pogwiritsanso ntchito phokosolo, sungani pakhosi, ngati kuti mutakhala pa mpando. Bwerani mawondo anu asanatumikire pansi. Chotsatira chake, panthawi yamapiko a squat ayenera kukhala pamtunda pamwamba pa mabotolo.
3. Ganizirani, nkofunika kupuma, pamene ikumira, onetsetsani kuti mupuma mokwanira, ndikukwera, kutuluka.
4. Pang'onopang'ono nyamuka, ndikukweza manja mpaka m'chiuno. Musagwedeze mabondo anu mpaka kumapeto kuti musunge katundu. Masewera omwe ali ndi maonekedwe osokoneza bongo, omwe njira zawo zimaphatikizirapo maulendo ofunikira, ayenera kuchitidwa ndi kuchedwa pang'ono pamwamba ndi pansi.

Masewera amawoneka ndi zopopera

Kuti tipeze ulemu wamkati wa ntchafu, tikulimbikitsanso kuti tigwiritse ntchito zovuta izi, zomwe zili ndi zofunikira zake:

1. Kuti muphunzitse, tengani chitukuko ndi manja onse awiri. Sungani mapazi anu patali patali kusiyana ndi mapewa anu, chinthu chachikulu ndikuchikongoletsa.
2. Sumo ya squat ndi dumbbell ayenera kuchitidwa, pang'ono kutuluka sokosi, pafupifupi madigiri 45.
3. Pansi ndi kumuka, kuonetsetsa kuti mawondo anu sakukumana ndipo musapite kumapazi a mapazi. Gwirani thupi molunjika, osati kugwedezeka.

Chibugariya ndi malo osokoneza bongo

Pochita masewero olimbitsa thupi, mukufunikira benchi kapena nsanja ina, kutalika kwa yomwe iyenera kufika pafupi ndi mawondo. Phunzitsani phazi lirilonse padera, mukhoza kutulutsa minofu mosamala. Agawani masewerawa ali ndi ziboliboli zochitidwa motsatira ndondomeko iyi:

1. Imani ndi nsana wanu ku benchi patali pang'ono. Ikani phazi limodzi pamwamba pa benchi, ndipo mwendo wina patsogolo, pafupi madigiri 20.
2. Pang'onopang'ono chitani, kuonetsetsa kuti ntchafu ikufanana ndi pansi. Kodi masewera olimbitsa thupi ali ndi matope, agwiritseni thupi molunjika ndipo musakhudze bondo ndi phazi lakumbuyo.

Mabokosi okhala ndi zitovu pamapewa

Kusiyanasiyana kwapadera kwa zochitikazo kungasinthidwe mwa kusintha malo a manja, mwachitsanzo, gwirani zitsulo pamapewa ndi pang'onopang'ono pachifuwa. Ndikofunika kupeza malo abwino kwambiri. Pali zifukwa zingapo za momwe mungagwiritsire ntchito moyenera ndi dumbbells pamapewa, kuti asayende pansi, simukuyenera kuwerama ndipo musakweze mmwamba. Sungani mapewa anu kuti apumule. Ngati dumbbell ikukhudzana ndi thupi, ndi bwino kuyika chinachake chofewa pamapewa, mwachitsanzo, thaulo.

Zipata ndi dumbbell zimayimirira

Ntchito yaikuluyi ikhonza kukhala yosiyana ndikuphunzitsanso thupi lakuya ndi lapamwamba. Chotsatira chake, kuwonjezera pa m'chiuno ndi matako, minofu ndi minofu ya m'mapewa zimagwira ntchito. Maseŵera omwe ali ndi manja osokoneza manja akuchitidwa akuganizira zinthu izi:

1. Malo oyambira ndi ofanana ndi zochitika zapamwamba za zochitikazo. Kuwombera m'manja mwanu, valani mapewa anu.
2. Pambuyo pochita masewera, muyenera kumangirira pamwamba pa mutu wanu. Onetsetsani kuti manja ayenera kusunthira panjira yoyendayenda ndipo musasunthe.

Masewera okhala ndi zopopera zothandizira kulemera

Pofuna kuchepetsa mavoti a thupi mofulumira, muyenera kulemba pulogalamu yophunzitsa . Ndikofunika kulingalira pa masiku a maphunziro ndi chiwerengero cha kubwereza. Kuti mupeze zotsatira kwa kanthawi kochepa, tikulimbikitsidwa kuwonjezera zochitika zina ku maphunziro.

1. Pulogalamu ya squats yomwe ili ndi dumbbells ingakhale ndi makalasi 3-4, popeza minofu iyenera kubwezeretsedwa.
2. Yambani ndi kubwereza 50, mwachitsanzo, kugawira iwo mu njira zisanu. Chonde dziwani kuti kusiyana pakati pa njirayi sikuyenera kukhala oposa 5 minutes.
3. Pang'onopang'ono kuwonjezera chiwerengero cha kubwereza ndikuchepetsa nthawi pakati pa njira.

Zipata ndi zopopera - zovulaza

Nthawi zina, zochitikazo zingakhale zoopsa ndipo nthawi zambiri izi zimakhala chifukwa cha zolakwika mu njira yakupha. Oyamba kumene akulangizidwa kuti ayambe maphunziro popanda ntchito yowonjezera yambiri ndipo sizingakhale zodabwitsa kukaonana ndi dokotala kale kuti asatuluke mavuto omwe angakhale nawo. Maboti okhala ndi ziboliboli angabise ngozi yotere:

1. Mukamachita masewera olimbitsa thupi, mawondo adzapeza katundu wolemera, zomwe zimabweretsa kuwonjezeka kwakukulu kwa chiopsezo chovulazidwa chogwirizana ndi ziwalo.
2. Kuwonjezera katunduyo pang'onopang'ono, chifukwa cholemetsa kwambiri chingayambitse kutambasula.
3. Mabokosi okhala ndi zilembo zazikulu zingayambitse kuvulaza mmbuyo, choncho nkofunika kuonetsetsa kuti palibe vuto ndi msana. Zolakwitsa zambiri zimakhala zolimba kutsogolo ndi kuzungulira kumbuyo.