Zochitika zotsatirazi zikuwonetseratu zitsanzo za kusunthira mapewa - kutsogolo, pakati, ndi kumbuyo kwa deltoids komanso minofu ya rotator.
Sankhani masewera olimbitsa thupi kuti mulowetse gawo lililonse la mapewa kuti mukhale ndi chizoloŵezi chabwino.
Mmene Mungakhalire Pamodzi Pamodzi
- Oyamba : Sankhani masewera 1-2, 1-2 maselo 12-16
- Inter / Adv : Sankhani masewero olimbitsa thupi kuchokera ku gulu lirilonse - Makina opitilira, kuyendayenda, kutsitsimutsa kwapambuyo ndipo kutsogolo kumadzetsa kugunda magulu onse a minofu. Pitani pa ma seti 2-3 a mapepala 8-12, kupumula pakati pa seti
- Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna
1 - Bwalo Loyang'aniridwa ndi Barbell
Makina osindikizira omwe ali ndi mabulosi mwina ndi imodzi mwa zovuta kwambiri zomwe mungathe kuchita. Mukakweza pamwamba pa chilichonse, ndizovuta, koma pogwiritsira ntchito mabulosi, mutha kukweza kwambiri. Onetsetsani kuti mutembenuza msana wanu molunjika. Ngati mukuyenera kuigwedeza kuti mukhale wolemera, ndilemetsa kwambiri.
2 - Press Dumbbell Press
Chimene ndimachikonda pa nyuzipepala yapamwamba ya dumbbell ndikuti imakupatsani ntchito iliyonse. Mukamagwiritsa ntchito mabulosi, monga momwe mumagwirira ntchito, dzanja lanu lamphamvu lingathe kuchita zambiri. Kukhala ndi kulemera mu dzanja lirilonse kumalimbikitsa mapewa onse kuti azigwira okha.
3 - Arnold Press
Makina a Arnold sakuwoneka ngati chinthu chachikulu, koma akuwonjezera kuti kuzungulira kumaphatikizapo kutsogolo kutsogolo pang'ono kuposa makina opitilira. Inu mumayambira ndi mitengo ya kanjedza yomwe mukuyang'aniridwa mkati ndiyeno, pamene inu mukanikiza mikono, mutembenuza manja anu kuti ayang'anire kunja. Ndizovuta kuposa momwe zikuwonekera.
4 - One Arm Press
Mukachita mkono umodzi panthawi imodzi, simukungotsutsana ndi phewa lanu, mumatsutsa mfundo yanu. Khalani pa mpira ndipo muwonjezere kusasunthika kochulukirapo, komwe kumakuthandizani kuti muzichita zinthu molimbitsa, kukhazikika, pachimake, ndi paphewa panthawi yomweyo.
5 - Mndandanda Wopitirira M'mwamba
Kusiyanasiyana kwina pa makina apamwamba ndikusintha manja. Izi zimaphatikizapo zosiyanasiyana ndipo mumayesetsa kusunga maziko olimba pamene mukusinthasintha mbali. Izi zingasinthe momwe masewerawa amamvera.
6 - Mndandanda wa Band Overhead
Ndimakonda gululo chifukwa choti mumakhala ndi nthawi yochulukirapo. Gululi limapangitsa minofu yanu kugwira ntchito mpaka kumtunda, mosiyana ndi zonyamulira. Mudzafuna gulu lamphamvu la izi kapena mungopanga mkono umodzi panthawi imodzi.
7 - Tsambulani Pambuyo
Kutsogolo kumadzuka, ndithudi, kumagwira ntchito kutsogolo kwa zidutswa zamtunduwu ndipo, chifukwa mikono ili yolunjika ndikubwera kutsogolo kwa thupi, mudzafuna kuunika kuwalako pano. Mukumvanso ntchito yanu yapadera pamene mukukweza zolemera.
8 - Pita kutsogolo kutsogolo
Tengani kutsogolo kukweza mphako mwamphamvu mwa kulowa mu malo otsika pa mpira . Mwamva kugwedezeka kukutsutsana ndi inu pano, ndipo mudzamva kuti thupi lanu la pansi lidzakwera muzitengera. Onetsetsani kuti mukukwera pamwamba pamapewa komanso osasuntha zolemera, koma kweza pang'onopang'ono.
9 - Pambuyo Pambuyo
Kuwukanso kumbuyo kumakhala kochita masewera olimbitsa thupi, kutsogolo kutsogolo ndi pakatikati. Kuthamanga kwalitali kotere kumapangitsa mikono yanu kukhala yolunjika (zigoba zanu ziyenera kukhala zochepa) zomwe zikutanthauza kuti mumakhala ndi kulemera kwa kuunika kwa ntchitoyi.
10 - Nkhondo Yogwira Patsogolo
Izi zimatengera kuwukanso kwapadera ndipo zimachepetsa chiwombankhanga ndi manja opindika pa madigiri 90. Izi zimakuthandizani kukweza zolemetsa zolemetsa kuposa momwe mungakhalire ndi kukweza msangamsanga. Kusiyana kwina kwina kumene kumapangitsa minofu yanu minofu mwanjira yina.
11 - Chida chimodzi Pambuyo Pambuyo Pewani pa mpira
Ngati mukufuna kuwonjezera zovuta ndi zowonjezereka , yesetsani mbali imodzi ya thupi pa mpira pambali ndi kukweza kulemera kwake kuti muthe msinkhu. Ndi mphamvu yokoka ikutsutsana ndi inu, mumagwira ntchito yanu.
12 - Tembenuzani Mofulumira
Tsopano tikusuntha kumbuyo kwa mapewa, kumbuyo kumbuyo komanso kumbuyo . Chifukwa cha kusunthira uku, mukufuna kupindika pang'ono m'mitsinje ndikuonetsetsa kuti mumatsogoleredwa ndi mphotho. Mukufuna kulemera kwake pano kuti musayambe kukweza zolemera. Ayenera kupita kumapiri okhaokha.
13 - Mmodzi Arm Band Kumbuyo Fly
Ndimakonda kusunthika kumeneku kumalowera kumbuyo kwa delt komanso kumbuyo kumbuyo. Chifukwa inu muli mmanja mwanu ndi mawondo, mungathe kuganizira kwambiri za mkono wogwira. Lingaliro ndiloti chigoba chanu chigulire pang'ono ndi kutsogolera ndi goli limenelo pamene mutambasula dzanja.
14 - Crossover Kuthamanga Kumbuyo Kukuyenda ndi Band
Ndimakonda kusuntha uku chifukwa mukuimirira, zomwe zikutanthauza kuti mukuphatikiza thupi lonse, ndipo mukugwiritsa ntchito gulu, lomwe nthawi zonse limaphatikizapo. Lingaliro ndilo kuyimirira pa gulu ndikubweretsa mkono wotsutsana mthupi, poyang'ana kumbuyo kwa delt ndi kumbuyo kumbuyo.
15 - Fikirani kumbuyo kumbuyo pa mpira
Ndimakonda izi zowuluka kumbuyo. Mpirawo umakupatsani chithandizo pamene mukuwonjezeranso kusakhazikika pang'ono. Muli payeso yopambana kuti mutulutse zolemera mpaka pamtunda. Zilondazi zimayimirira apa, kotero inu mukuwombera mapewa ndi kumagwira mapewa komanso kumbuyo kumbuyo.
16 - Bwalo lakumbuyo lotsegula
Ndimakonda kugwiritsa ntchito masewerowa ngati kutentha kwa mikono ndi kumbuyo. Muyenera kuika manja anu pamtunda woyenerera kuti musagwirizane pa gulu pamene manja anu abwera palimodzi. Ichi, kachiwiri, chimagwira ntchito mapewa ndi kumbuyo kumbuyo.
17 - Kutembenukira Kwina Kunja ndi Band
Ovotala anu ndi minofu yazing'ono kwambiri pamapewa, koma omwe amawopsa kwambiri. Chifukwa cha kusuntha uku, mukufuna kuika chigoba pambali pa thupi pamene mutsegula mkono, mutengenso mpaka momwe mumasinthira.
18 - Kutembenuzira Pakati Pake ndi Mabungwe
Kusunthika uku ndiko kusuntha kosiyana ndi kuzungulira kwina pamwamba. Tsopano mukusinthasintha mkono ndikuyang'ana mkati, mukugwiritsa ntchito rotators mwanjira yina. Mwinamwake mukusowa zovuta zambiri pa gulu kuti mugwire ntchitoyi.
19 - Mizere Yowongoka
Mizere yolondola ndi kusuntha kwina kwakukulu kwa mapewa, koma mukufuna kutsimikiza kuti mukuchita bwino. Mukufuna kupititsa pang'onopang'ono kulemera kwake, kuwasunga pafupi kwambiri ndi thupi lanu, ndikutenga zitsulo pang'ono kuposa mapewa.
20 - Pushup Paphewa
Ngati mukufunadi zovuta zolimbitsa thupi, izi ndizo. Zili ngati pushup pa mapewa anu. Ine ndikuwonetsa izi pa mpira, zomwe ziri zovuta kwambiri. Ndikuyamba pansi kapena mpando musanayese mpira. Kwenikweni, iwe uli pa malo oyendetsa piki ndikupanga pushups. Wopenga!