Matenda amphamvu ndi ofunika kwambiri pazochitika za tsiku ndi tsiku. Mphepete mwayekha ndilo gawo losasunthika mu thupi lonse, ndipo chifukwa chake, ndizomwe zimakhala zosasangalatsa zamtundu, zomwe zimakulolani kukweza, kukakamiza, kukoka, kuzungulira, kutengako, ndi kutambasula dzanja lanu, kupukuta mapewa anu, kukoka mapewa anu pansi, Dulani mapewa anu patsogolo, ndipo tambani mapewa anu kutsogolo kwa msana wanu.
Izi zimaphatikizapo kubwereka ndi kugwirizanitsa minofu yambiri, kuphatikizapo minofu yaying'ono ya chitoliro, ndi minofu yaikulu ya chifuwa ndi kumbuyo. Koma gulu lamphamvu la minofu-lomwe limayambitsa zochitika zonse (kuganiza, kuika zinthu pamapulatifomu, kunyamula mwana pamapewa anu, kapena kuwombera basketball) -ndipo zidutswa za deltoids.
Kufunika Kokulera Zamtundu Wotchedwa Deltoids
Zilonda zamtunduwu zimakhala zovuta kwambiri pamene mukugwira ntchito mapewa anu. Zojambula ngati mapepala , mapepala osakanikirana amamveka , kutsogolo kwa dumbbell kumadzuka , ndipo kugwedezeka kumathamanga kumawongolera mbali zonsezi. Izi ndizofunikira kuzindikira kuti mapikowa ali ndi mitu itatu yosiyana-yambiri, yothandizira, ndi yotsatila.
Mitu yambiri yamtunduwu imakhala yogwiritsidwa ntchito mochuluka kwambiri kuposa poseri, kapena "kumbuyo kumbuyo," chifukwa zimaphatikizapo kukakamiza ndi kupititsa patsogolo ntchito, kuphatikizapo makina osindikizira apamwamba, makina osindikizira pamapiko, makina osindikizira, ndi makina.
Kumbuyo kumadutsa, poyerekeza, nthawi zambiri kumanyalanyazidwa. Izi ndizochititsa manyazi chifukwa chakuti kusamvana kotereku kumathandiza kukhumudwa ndi kuvulala, osatchula "kuyang'ana" patsogolo ndi kuoneka kosauka. Zotsatira zake, ndizofunika kuphatikizapo zochitika zomwe mumakhala nazo zomwe zimayang'ana kutsogolo kwakumbuyo, ndipo kuyang'anizana ndi nkhope kumakhala njira yabwino kwambiri.
Robert Herbst, yemwe ali ndi zaka 19 zouluka padziko lonse, wothamanga, komanso mphunzitsi wabwino. "Amathandiza kuti mapewa adzike m'mbuyo ndi kumbuyo kuti wina asatengeke-ayang'ane akuyang'ana pa chifuwa chachikulu komanso ntchito yam'mbuyo. Iwo amathandizanso kumbuyo kumtunda wakuda kumtunda kuti ukhale ndi bench press. "
Kuchita Zojambula Kulani Moyenera
Nkhani yabwino ndi yakuti kusuta nkhope sikovuta kuchita ngati mutasamala mawonekedwe anu, koma amafunika kupeza makina a pulley kuti apindule. Pano pali momwe mungagwiritsire ntchito moyenera:
- Konzani makina a pulley kuti pulley dongosolo ikhale pamwamba pa mutu wanu. Gwiritsani ntchito chojambulira chingwe chomwe chili ndi manja awiri ogwira ntchitoyi.
- Yambani ndikugwirana ndi manja anu onse ndi manja anu akuyang'anirako. Pambuyo mpaka manja anu atakwanika, kenaka khalani pachimake ndikutsamira pang'ono, kuyika thupi lanu pamtunda wa digiri 20.
- Ikani chingwe kwa inu zokha kuti muyambe kukweza kulemera kwake, kenaka muzigwiritseni mapewa anu, muwagwedeze kuti abwerere bwino-simukufuna kuti mapewa anu azikuta.
- Awa ndi malo anu oyambira. Kuchokera pano, gwiritsani ntchito zida zanu zambuyo ndi misampha kuti mugwirizane ndi zojambulidwazo pamphumi panu. Chinyengo ndi kusunga manja anu mmwamba pamene zigoba zanu zimayang'ana panja kumbali ya chipindacho, makamaka kumakhala kumbuyo. "Mikono iyenera kukhala mbali kumbali yolunjika ndi thupi kuteteza ntchitoyi kuti isasinthe," anatero Herbst. "Mukufuna kuchepetseratu ziphuphu ndi kugwira nawo mbali."
- Kuchokera apa, sinthasintha kayendetsedwe kake ndipo pang'onopang'ono mutambasula mikono yanu popanda kulola mapewa anu kapena chifuwa kuti apitirire patsogolo pamene mukukulitsa-mukufuna kukhalabe ndi moyo wabwino nthawi yonseyi.
Amasintha ndi Kupuma
Herbst akuwonetsa kuwonjezera mapulogalamu awiri omwe amakoka kumbuyo kumapeto kwa masewera olimbitsa thupi. "Izi zidzawunikira kumbuyo kumbuyo," akutero. Kumbukirani, kuchita maselo awiri a 20 kumatanthauza kuti simusowa kulemera kuti mupeze zotsatira. Pitani kuunikira pang'ono kuposa momwe mukuganizira kuti mukufunikira kutero komanso kuika maganizo pazowonongeka, zoyendetsedwa.
Pewani Zolakwa Zonse
Chodziwika kwambiri pazochitika za momwe nkhope ikukoka molakwika sikumvetsa zomwe mukuyenera kuti muzigwira. Awa ndi masewera olimbitsa thupi, choncho muyenera kumverera kumagwira kumbuyo kwa mapewa anu kumbuyo kwanu pakati pa mapewa anu. Ngati mutayamba kukoka chida choyang'ana chachitsulo kapena khosi lanu, ngati zidutswa zanu zikuyamba kugogoda m'malo mwa kunja, kapena ngati mutalephera kuika manja anu mmwamba, mwayi mutha kuzimva zambiri mu biceps ndi kumbuyo kwanu. Ngati mutero, yang'anani kawiri fomu yanu.
Ndizowonjezereka bwino kuti mutenge katundu wambiri musankhe kulemera kwambiri. Zinyumba zam'mbuyo ndizochepa zazing'ono, ndipo ngati simunagwiritsidwe ntchito, muyenera kuunika kuposa momwe mungagwiritsire ntchito mapewa ena. Ngati mutapeza kuti mukugwiritsa ntchito mofulumira kukoka chiyanjano ku thupi lanu, kapena ngati simungathe kuchepetsa kulemera kwake kubwerera kukhola, kukokera thupi lanu patsogolo, ndiye kuti muyenera kuchepetsa kuchuluka kwa kulemera kumene mukuyesera kukweza. Pofuna kutsogoloza bwino kumbuyo komweko, muyenera kutsimikiza kuti simukudziwa mosakayika magulu ena am'mimba kuti "mutenge" kuti muchite masewerowa.
Zosintha Zochita Zolimbana ndi Zovuta
"Kuyang'ana kumasoko ndi kovuta kupindula popanda makina opanga," Herbst akunena. Izi zati, ngati muli ndi magulu akuluakulu ogwira ntchito , mungathe kuwapachika pamwamba pa malo okwera, monga barani yokwera, ndikutsanzira kayendetsedwe ka magulu. Chinyengo ndi kupeza mabungwe omwe amapereka mokwanira kuti ntchitoyi ikhale yovuta.
Ngati simukupeza makina kapena makina osakanikirana, mukhoza kuchita masewera olimbitsa thupi omwe amayenera kutsogolo kumbuyo, monga kumbuyo kwa delt dumbbell. Sikuti mumalowetsa malo osungira nkhope, koma amawunikira mitsempha yomweyo.