Maphunziro Otsogolera Ophunzira Ambiri Olemera

Sungani Njira Yathu Yonse ya Thupi kwa Oyamba

Zochitika zotsatirazi zimapereka mwayi wabwino kwa thupi lonse kwa aliyense watsopano kuphunzitsidwa zolemera - kapena kuchita masewero olimbitsa thupi kufunafuna pulogalamu yosavuta koma yowonjezera yomwe angapangire patsogolo. Gawo lathunthu limatanthauza kuphunzitsa zonse kapena mbali zambiri za mchitidwe waukulu wa minofu ya thupi: mapewa, mikono, kumbuyo, chifuwa, miyendo, mabowo, ndi mimba.

Nazi izi:

Top Ten

• Squat
• Chofuwa cha Chifuwa
• Kuwonongeka
• Leg Press
• Pulogalamu Yoyang'anira
• Biceps Arm Curl
• Triceps Kusokoneza
• Anakhala pa Row Cable
• Lat Pulldown
• Pewani

Chabwino, Pezani Malangizo kwa Wophunzitsa

Mungakhale anzeru kuti muphunzitse wophunzira wanu kapena wophunzitsa masewero olimbitsa thupi kuti akusonyezeni momwe mungachitire masewerawa poyamba. Njira imodzi yochitira izi, ngati simunasankhe kuchita nawo masewera olimbitsa thupi, ndikufunsani masewera olimbitsa thupi limodzi ndi otsogolera. Masewera ena amafuna kukupatsani thanzi labwino, kuthamanga ndi kuyang'anitsitsa posachedwa kwa ndalama zina zowonjezera. Izi ndi zoyenera kuchita. Komabe, iwenso udzakakamizidwa kuti ulembe pazowonjezereka.

Ngati mukuganiza za maphunziro kunyumba, funsani wophunzitsa masewera olimbitsa thupi kuti mukufuna gawo limodzi pokhapokha pakalipano, kenaka muzilembera malingaliro kapena pamapepala a mfundo zofunikira pazochitika zonse. Mutha kufunsa wophunzitsa kuti akuwonetseni mazoezi omwe sangakhale nawo mu gawo lanu. Mukhozanso kuyang'ana mawonekedwe abwino pa zochitikazo mu bukhu loyamba lolemba bwino pa kuphunzitsa kulemera kapena pa intaneti yomwe ili yoyenera monga iyi ndi ena omwe timayanjanako.

Ngati mutasankha kulowa nawo masewero olimbitsa thupi, palibe chomwe chatayika ndipo mutha kuyesa, kuti muthe kuyamba pomwepo. Pakalipano, mumamvetsetsa njira zochitira masewera olimbitsira thupi . Zambiri mwa zochitikazi zingatheke pakhomo ndi magulu ochepa chabe a maginito ndi magulu ena otsutsa, ngakhale kuti makina osiyanasiyana pa masewera olimbitsa thupi ayenera kuchitapo kanthu bwino.

Muyenera kudziwa kuti ichi ndi chiyambi choyambirira cha masewerowa komanso kuti pali kusiyana kwakukulu.

Kulemera kwa Maphunziro Okhazikika Muyenera Kudziwa

1. Kukwezera kwa kulemera kwa thupi kapena kutsiriza kwa kayendetsedwe ka masewera olimbitsa thupi kumatchedwa kubwereza kapena 'rep' mwachidule.
2. Kubwereza kangapo kumatchedwa 'seps reps' kapena 'set' mwachidule. Malingaliro ovomerezeka a otsogolera ovomerezeka amodzi ndi atatu omwe amachitiranso kawiri kawiri kawiri kawiri, nthawi zambiri olembedwa ngati 3x10 - mwachitsanzo zitatu za masewera khumi.
3. Poyambira, yesani kubwereza kamodzi kapena kawiri ndi kulemera kochepa kuti muzimva bwino, ndikuyesetsani kuchita masewera 10 motsatizana.
4. Yesani kulemera kapena kulemera kwalemera kwa chitonthozo ndi mphamvu yothandiza. Ngati mungathe kuchita zocheperapo zokha zisanu ndi zitatu zokha ndiye kuti mukukweza katundu wolemera kwambiri. Ngati mungathe kuchita zopitirira 12 popanda kubwezera khama, nenani 20, mungafunikire kulemera pang'ono, ngakhale kuti mapulogalamu ena olimbitsa mphamvu amagwiritsanso ntchito mobwerezabwereza . Izi zikugwiritsidwa ntchito ku zochitika zonse zomwe zafotokozedwa.
5. Muyenera kupumula pakati pa maselo kuti thupi lanu libwererenso mphamvu zawo pazotsatira. Nthawi yotengedwa pakati pa seti ikhoza kukhala yochepa ngati masekondi 60 kapena mphindi zisanu malinga ndi kukula ndi kulemera kwake. Mphindi imodzi kapena ziwiri ndi nthawi yokwanira yopuma yokwanira khumi yokhala yochepa kwambiri mpaka yochepa.

Maziko Oteteza Muyenera Kudziwa

• Awerengedwa mobwerezabwereza. Zochita ngati makina osindikiza a miyendo , mwendo wamagazi ndi kupha anthu kumafuna kusuntha komwe kumayambitsa msana pampanipani mwa njira zomwe zingathe kuvulaza, makamaka ku lumbar kapena kumtunda. Muzizolowezi zoterezi, kufunika kokweza kumbuyo kapena kutsogolo pang'ono mu ndale sikungakhale kovuta, makamaka kwa oyamba kumene. Palibe mizere yoyandikana, chonde.
• Hypererextension. Hypererextension amatanthauza kukankhira mgwirizano kupitirira kuyenda kwake koyenera. Izi zikhoza kuvulaza pamene kuthamanga kokwanira kumagonjetsa mitsempha ndi matope kwambiri. Kuda nkhawa kumeneku kwachititsa kuti anthu azidzipereka kuti asamatseke manja awo pamalowomo kapena miyendo pamadzulo pochita masewera olimbitsa thupi.

Komabe, ngakhale izi ndi malangizo abwino nthawi zonse, makamaka poyambitsa ophunzitsa kulemera , pali kusagwirizana kwina pazomwezi. Pogwiritsa ntchito makina oyendetsa mwendo kapena makina apamwamba, anthu ambiri amavomereza kuti ndi ntchito yowopsya, kuyenda koyendetsedwe kowonjezereka komwe kumakhala kochepa kwambiri pafupipafupi. ndi zovulaza kopanda malire komanso zopanda malire. Mzere wodabwitsa ukufunikira pano; musaganize kuti mphutsi idzaphulika mwadzidzidzi mukadzawongoka mukakweza.

Choncho, zitsatirani zowonongeka kuti musalole kuti maondo ndi mabondo azigonjetsedwa pang'ono, koma musapitirire kutero ndikupanga njira yowonjezereka yomwe ingakhale nayo yotetezera. Kupindika kochepa kwambiri kwa mgwirizano ndi zonse zomwe zimafunika kuti tipewe kugwiritsidwa ntchito kwachinyengo komwe kuli vuto lalikulu. Kukwanira Pamodzi . Mapewa ndi mpira wovuta komanso ophatikizana ndi kuyenda kosiyanasiyana. Ndi chimodzi mwa ziwalo zovulazidwa kwambiri pakati pa masewera a anthu ambiri komanso ophunzitsira zolemera ndi zosiyana.

Chophimba cha rotator , gulu la minofu inayi, mitsempha, ndi tendon, amavulazidwa, ngakhale osakhala othamanga, ndipo amatenga nthawi kuti achiritse. Kuchita maseŵera olimbitsa thupi komwe kumafuna kukhala kosazolowereka kapena kupambanitsa kwa mapewa kuyenera kuganiziridwa mosamala kwambiri. Kujambula barani kumbuyo kwa khosi monga momwe zimasinthira kapena kugwiritsira ntchito pamwamba (onani mndandanda pamwambapa) ziyenera kupeŵedwa pokhapokha mutakhala otsimikiza kuti muli ndi phewa.

Ngakhale kugwedeza ndi barolo pamapewa (kumbuyo kwa squat), yomwe ndi njira yowonongeka, sayenera kuyesedwa ngati kutsogolo kwa kumbuyo kwa mapewa palimodzi kuyika bar kupangitsa ululu uliwonse kapena kusokonezeka. Pita ku malo osokoneza bongo. Oyendetsa masewera ena apamwamba angayese kusiyana kosiyana siyana monga masewera oyang'ana kutsogolo ndi bokosi pamfuwa kapena masewera omwe amasungidwa pambuyo pa miyendo.