Ngati mapewa anu angayankhule, angakuuzeni chiyani pakali pano? Inde, izo zikumveka ngati funso lofunsana bwino ("Kodi ndi chiwiya chiti chakhitchini chomwe iwe ungakhale?"), Koma taganizirani za izo. Paphewa lanu muli mchitidwe wovuta kwambiri wa minofu m'thupi ndipo, pamene tonse timafuna mapewa okongola kwambiri, ndikofunikira kwambiri kuti tikhalebe wathanzi komanso amphamvu. Chofunika ndicho kugwira ntchito kumbali iliyonse ya minofu - minofu yapansi, yapakati ndi yamkati - ndi masewero osiyanasiyana popeza palibe ntchito iliyonse yomwe ingakwaniritse zonse zitatu zomwe zili ndi msinkhu womwewo.
Ndi mapewa onse akuyesera kunja uko, ndi zinthu ziti zimene muyenera kuchita kuti mupindule kwambiri? Mwamwayi, simukusowa kulingalira chifukwa gulu la akatswiri a aCE la ACE lapanga ntchito zabwino zomwe mungachite kuti muwoneke bwino ndikukhala olimba.
1 - Press Dumbbell Press
Makina apamwamba ndi mkate ndi batala pafupifupi pafupifupi mapepala, mapepala ochita masewera olimbitsa thupi. Chomwe chimapangitsa izi kukhala bwino kwambiri ndizomwe zimagwirira ntchito pakati ndi kutsogolo, kuti mutengeko kangapo kwa buck wanu.
Mmene Mungachitire Izo
Ndi zophweka kuthamangira pazimenezi ndi kulola zitsulo zanu kugwera pansi pamapewa. M'malo mwake:
- Mikono yanu iyenera kuoneka ngati zolembapo pamayambiriro a masewerowa, zitsulo zikugunda pamakona pafupifupi 90 digiri ndi zolemera pafupi ndi makutu.
- Pewani zolemerazo, ndipo mukabweranso, bwererani ku malo omwe mumakhala nawo.
- Gwiritsani ntchito kulemera kwambiri momwe mungathere, koma sungani mutu wolimba kuti musagwedeze kumbuyo.
Mndandanda wa Mauthenga Akumutu
- Bwalo Loyang'aniridwa ndi Barbell
- Mphindi Yopitirira M'malo
- Arnold Press
- Nkhani Yoyang'anizana Yogonjetsa Nkhondo
2 - Tsambulani Pambuyo
Kutsogolo kumadzanso masewero olimbitsa thupi, omwe amaganizira kwambiri za anterior deltoid, kapena kutsogolo kwa phewa. Choyimira choyimira pa zochitikazi ndizovuta kwambiri kukweza cholemera patsogolo panu, ndicho chifukwa chimodzi chomwe mungagwiritsire ntchito kulemera kwa ntchitoyi kusiyana ndi zochitika zina za m'mapewa.
Mmene Mungachitire Izo
- Yambani mwamphamvu ndi mapazi pafupi ndi chiuno-kupatukana palimodzi ndi kulimbitsa abs kuti musasunthire zolemera.
- Kwezani zilembo kuti mugwirizane nawo, kuyendetsa manja molunjika, koma mphutsi zifewa.
- Ngati chiuno chanu chimasuntha pa zochitikazi, mungafunike kuchepetsa kulemera kwanu kapena kuima ndi phazi limodzi kuti musunge molunjika.
Kusiyana
- Yambani kutsogolo kutsanulira pa mpira
- Ndakhala patsogolo ndikukwera mpira
- Pambuyo kutsogolo ndi ziphuphu ndi gulu lokaniza
3 - Kumenyana
Ngati simunamvepo izi, mwina simukukhala nokha. Kugwiritsira zingwe ndi imodzi mwa njira zatsopano zogwirira ntchito thupi ndi zida zachilendo kuti zithe kugwira ntchito mwakhama kwambiri. Lingaliro ndiloti zingwe zazikulu ziwiri zimagwiritsidwa pa khola (lotsika kwambiri) ndipo mumayendetsa pamwamba ndi pansi.
Chomwe chiri chabwino pa zochitikazi ndikuti zimakopera kutsogolo kwa mapewa ndipo, osati zokhazo, koma muli ndi ntchito yaikulu kwambiri ndi iyi. Kusuntha kumeneku kumakhala kovuta kwambiri kumadalira momwe zingwe ndi zolemerera zitalilira.
Mmene Mungachitire Izo
Zochita zoyambirira ndi zingwe zomenyana zimatchedwa mafunde:
- Gwirani zingwe m'dzanja lililonse pambali ya mkono kutsogolo kwa inu.
- Mapazi anu ali pafupi mapewa padera, mawondo akugunda ndi thupi likugwedezeka.
- Yambani mwa kukweza chingwe chimodzi mu gulu lophulika, kenako yesani ku dzanja lina, kupita mwamsanga momwe mungathere.
- Bwerezerani masekondi 60 kapena kuposa.
Mukhoza kuchita machitidwe osiyanasiyana osiyanasiyana, kukweza zingwe zonse pa nthawi imodzi, mwachitsanzo, kapena kuwoloka pamtunda wosiyana, ndikupanga thupi lonse.
Mungazipeze izi ku masewera olimbitsa thupi kapena mwinamwake ku CrossFit komweko. Ngati simungathe kuzipeza, musadandaule ... pali machitidwe ena ambiri a mapewa kuti musakhale otanganidwa.
4 - Pushups
Eya, pushup yoopsa . Nthawi zambiri timangoganizira za kayendetsedwe kake monga zochitika zapachifuwa, koma mapewa amakhala nawo kwambiri, makamaka anterior deltoid. Zimapereka kulimbikitsa kutsogolo kwa zidutswa zamtunduwu kumayenda ngati kutsogolo kumadzutsa kuti muthe mphamvu zowonjezera.
Chinthu chachikulu chokhudza pushups ndikuti pali matembenuzidwe ambiri, pafupifupi aliyense akhoza kupeza omwe amawachitira iwo.
Mmene Mungachitire Izo
Chinsinsi cha pushup wangwiro chiri mu thupi lanu.
- Manja anu ayenera kukhala pafupi ndi mbali ndi mbali komanso pafupi ndi mapewa.
- Kaya mukugwada kapena zala zanu, msana wanu uyenera kukhala wopepuka ndipo mutu wanu ukhale wogwirizana ndi msana wanu.
- Mukapita pushup, musalole mutu kapena kugwa pakati. Sungani zonse molunjika ndi mochepetsa mpaka momwe mungathere, mutenge chingwe kumataya ngati mungathe.
- Mukakankhira kumbuyo, musatseke zitsulo kapena kupuma, koma pitani mukalowe mmbuyo.
Mukhozanso kuyesa kusinthasintha kwapusup ndi kusintha kwake, kapena ngati mukufuna kuyesa, yesani Pushup Fitness Test .
5 - Diagonal Lateral Nyamuka
Ngati mukufunadi kulondolera pakati pa mapewa, chingwe chowongolera chingwe chimapanga chinyengo. Mungathe kugwiritsa ntchito mosavuta gulu lokaniza kuti musamuke, monga momwe zasonyezedwera, ngati mulibe makina kapena ngati mukuyenda.
Mmene Mungachitire Izo
Chinthu chofunika kwambiri kuti ntchitoyi ikhale yogwira mtima ndi:
- Sungani chigoba chanu chowongolera pang'ono. Simukufuna kuti ikhale yotsekedwa, ndipo simukufuna 'mbalame yakufulutsika' kapena zowonongeka.
- Pamene mukukweza kulemera kwake, kwerani kuti mufike pamapazi.
- Yesetsani kusunga kukwanira pa gulu kuti, mutatsika dzanja lanu, mumakumananso ndi gululo.
Kusiyana
- Pambuyo Pambuyo Kumadzudzula ndi Zisokonezo
6 - Mapulosi
Pamene mavitamini ndizochita masewera olimbitsa thupi a triceps , simungadziwe kuti ndiwowonongeka ku mapewa. Mafinya amawunikira kutsogolo kwa mapewa kuposa pakati kapena kumalo otsika, koma inu mukufuna kugwira ntchito yanu mpaka izi. Mungayambe ndi kumangirira pogwiritsa ntchito benchi kapena mpando kuti mumange mphamvu ndi kupirira. Ngati muli ndi mavuto a m'mapewa, ndimapewa mavitamini ngati mliri.
Mmene Mungachitire Izo
Chodetsa nkhaŵa chenicheni ndi kuziteteza ndiko kuteteza thupi lanu kuvulala. Zimakhala zabwino kwa mapewa ndi triceps koma, zimawachitira zolakwika, ndipo mumayika kuvulaza mapewa anu.
- Gwiritsani ntchito mfundo zanu zonse ndikuzikanikiza palimodzi kuti musamangidwe bwino.
- Pewani kutsogolo pang'ono kuti musapeze kupsyinjika kwambiri pamapewa.
- Ingomangirira mpaka pomwe mumamva pang'ono. Zina zilizonse zochepetsetsa komanso zomwe zingakuvulazeni.
Kusiyana
- Zisakasa pa mpando / benchi
- Zimalumikiza ndi zowonjezera mwendo
- Kuthamanga pa mpira
7 - Mzere Wowongoka
Mizere yolondola nthawi zina imakhala yovuta kwambiri mu zochitika zolimbitsa thupi chifukwa anthu ena amaganiza kuti akhoza kukhala oipa kwa mapewa. Kafukufuku wa ACE anapeza kuti mizere yolondola ndi yabwino kwambiri yogwirira ntchito pakati pa deltoids, koma ngati mutachita bwino.
Mmene Mungachitire Izo
Ndi kosavuta kugwiritsa ntchito malo olakwika, kuika mapewa anu pangozi ndi ntchitoyi. Mungapewe kuvulaza pogwiritsa ntchito mawonekedwe abwino.
- Kutenga mabulosi kapena zithunzithunzi, ayambe ndi mapazi paphewa palimodzi palimodzi, osagwedezeka.
- Lembani zitsulo ndikubweretsa zolemera ku chifuwa, pafupi kumangirira thupi.
- Ingobweretsani msinkhu wa misinkhu ndi mapewa. Kawirikawiri, anthu amadula kulemera kwake kuti apindule, koma msinkhu wa mapewa ndi njira yabwino kwambiri yothandizira pakati pa deltoids.
Ngati muli ndi mavuto aliwonse, pewani zochitikazi ndikupita ku yotsatira.
8 - Nkhondo Yokweza Pambuyo Pakuuka
Kuwongolera kumanja kwazitsulo ndi chimodzi mwa zinthu zabwino kwambiri zogwirira ntchito pakati pa deltoids, ngakhale bwino kuposa mizere yolunjika yapitayo. Ichi ndi kusuntha komwe kumakhala kotetezeka kwa pafupifupi aliyense ndipo mikono yokhotakhota imakupatsani mwayi wolemera kwambiri.
Mmene Mungachitire Izo
Chinsinsi cha kusunthira uku, monga kulimbitsa thupi kulikonse, ndikugwiritsira ntchito mawonekedwe abwino kuti ayambitse minofu yonse yabwino ndikukutetezani kuvulala.
- Sungani zitsulo zikugunda pa madigiri 90 muzochita zonsezi.
- Mapewa anu azikhala ngati azingwe, kutambasula mikono kumbali ndi kumangirira.
- Gwiritsani ntchito maulendowa molunjika komanso mosasunthika.
- Ngati mukuyenera kulemera, kulemera kwanu kungakhale kolemetsa kwambiri.
Kusiyana
- Pambuyo Pambuyo Kumadzudzula ndi Zisokonezo
9 - Lembani Mzere
Mbali imodzi yomwe timaiwala kawirikawiri kuganizira pazomwe timayang'ana kumbuyo ndi mbali ya kumbuyo. Zotsatira zake, izi nthawi zambiri zimakhala zofooka pambali pa mapewa, zimatipangitsa kukhala ovuta kuvulazidwa. Mzere wokhotakhota ndi wangwiro popanga mapewa am'mbuyo, ndikupanga izi kukhala zofunikira pachithunzi chokhazikapo mapewa.
Mmene Mungachitire Izo
Cholakwika chimodzi chomwe ndimachiwona nthawi zambiri ndi zochitikazi ndi anthu omwe amayesa kuyeza zolemera, kutenga zikhomo kupyola msolo. Iyi si njira yokhayo yogwira ntchitoyi, imakuchititsani kuti muwonongeke. Kugwiritsa ntchito mawonekedwe abwino kukupatsani zotsatira zabwino.
- Lowani malo otsika, kaya pa mpira, monga momwe taonera, kapena gwiritsani ntchito benchi yomwe ili pa madigiri 45.
- Finyani mapewa a paphewa palimodzi pamene mukugugulira zitsulo ndikuzikoka kuti zikhale pamtunda.
- Amagwiritsira ntchito maulendo owongoka komanso mutu woyendetsera ntchitoyi.
Mwinamwake mungagwiritse ntchito zolemetsa zochepa pochita masewerowa kusiyana ndi zovuta zina.
Kusiyana
- Mzere wapamwamba ndi magulu
10 - Ntchentche Zamabala Kumbuyo
Ntchentche zotuluka kumbuyo, kapena nthawi zina zimatchedwa ntchentche zowonongeka, ndizochita masewera olimbitsa kumbuyo kwa mapewa ndipo, monga bonasi, mumagwiranso ntchito kumbuyo .
Mmene Mungachitire Izo
Mfungulo ndi kusuntha uku sikuti adziwe kulemera kwapamwamba kwambiri koma, mmalo mwake, aziwanyamulira pang'onopang'ono mmwamba ndikugwirizira msinkhu. Kawirikawiri anthu amamva kuti amayenera kutenga mphambano pamtunda kuti achite masewera olimbitsa thupi, koma nthawi zambiri kayendetsedwe kake kakang'ono.
- Sungani zitsulo zokhazokha pang'onopang'ono, osati kutsekedwa.
- Yesetsani kutsogolo ndi ming'alu ndi kupinyera mapewa pamodzi mutakweza manja.
- Gwiritsani mutu kumagwirizana ndi thupi ndi kumbuyo molunjika pa zochitika zonsezi.
Kusiyana
- Kumbuyo delt imayendayenda ndi mabomba osokoneza bongo ndi gulu loletsa
- Kumbuyo delt kumapitiriza
- Mbali imodzi yambuyo ya delt imadzutsa
- Kumbuyo delt kumadzutsa ndi gulu