Gwiritsani ntchito magulu ambiri a minofu nthawi imodzi
Zochita zambiri zimagwira ntchito magulu angapo a minofu monga miyendo ndi chipewa ndi masewera; mapewa ndi manja ndi makina opitirira; ndi minofu yambiri ndi minofu ndi zochitika zakupha . Mipingo yambiri imakhudzidwa.
Momwemonso, machitidwe odzipatula ndizochita zolimbitsa thupi zomwe zimatsindika pamagulu angapo a magulu ozunguza thupi ndipo kawirikawiri amakhala limodzi; Mwachitsanzo, ana a ng'ombe kumbuyo kwa mwendo, kumapeto kwa mikono, kapena pamimba pamimba.
Zotsatirazi ndi zitsanzo za zochitika zosiyanasiyana.
The Squat (Quadraceps, Hamstrings, Glutes, Back)
Maselo angagwiritsidwe ntchito ndi mabalasitiki, mapulotecheti, Smith makina , kettlebells , mbale, ndi malo osiyana, mwendo umodzi kapena miwiri, pansi kapena hafu njira, ndi thupi lokha, komanso ndi njira zosiyanasiyana zopangira ndi kubwereza. Zosiyanasiyana zimachuluka! Mwachitsanzo:
- Barbell kutsogolo khungu (ma barbell patsogolo)
- Barbell mmbuyo squat (barbells kumbuyo pa trapezius)
- Malo osokoneza (pambali pa chifuwa kapena pamapewa)
- Mbalame yamodzi yokha
- Apatseni squat (mwendo umodzi kutsogolo, limodzi kumbuyo)
- Mbalame yogawanika mwendo umodzi (mwendo ukukhala pa benchi)
- Makina ojambulidwa
- Kudula hako squat (barbell)
- Kutsika mpaka pansi kapena theka la njira
- Zambirimbiri zozizwitsa (Sumo)
- Pistol squat
Zikutanthauzira
- Musayendetse kumbuyo, kupita pansi kapena kubwerako. Khalani wolunjika. Kubwezeretsa kumapeto kwa kulemera kungawononge msana kumtunda kapena kumapeto.
- Onetsetsani kuti mawondo asadutse nsonga zala zazing'ono. Izi sizili bwino kwa mgwirizano wa mawondo. Chitani mawonekedwe abwino ndipo musamangoganizira kwambiri ngati izi zimachitika nthawi zina. (Zaka zazikazi zingathe kupanga vutoli.)
- Sungani zidendenezo ndikubzala pansi ndipo maondo anu adayimilira ndi mapazi ndipo osatulutsa mkati kapena kunja.
- Yesetsani kuyang'ana pansi - yang'anani kutsogolo - kapena muzindikire kuti nsana yanu ndi mphuno ziri pamalo oyenera: kubwerera kumbuyo, kumapeto.
Kuphwanyidwa (Quads, Hamstrings, Abs, Arms, Back)
Kufa kwake ndi chimodzi mwa zochitika zabwino kwambiri kuzungulira pakompyuta kuti zikhale zolimba kwambiri.
Amagwiritsa ntchito magulu angapo a minofu.
- Kulimbitsa minofu ya m'mimba mwa kuwapukuta. Ndili pamapazi paphewa, penyani pansi, mugulire pamadzulo, ndipo muzimvetsetsa kapamwamba pogwiritsa ntchito mwamphamvu.
- Gwirani barani kunja kwa mzere wa mawondo. Zozizira ziyenera kukhala pansi pa mzere wa bar. Gwiritsani kumbuyo kumbuyo popanda kumangirira pamapewa ndi msana. Sungani mapiko awo, khalani kunja.
- Kwezani barani ponyamula mmwamba ndi miyendo kuchokera pamadondo. Samalani kuti musayambe kumanga m'chiuno kuti thunthu lipite patsogolo ndi kumbuyo kumakhala kozungulira. Musapume mpweya.
- Musayesere kukweza mipiringidzo ndi mikono. Mikono imakhalabe yotetezeka pamene ikugwedeza bhala pamene miyendo ikukweza. Ganizirani za miyendo ndi mapewa akukwera mmwamba pamodzi pamodzi m'chiuno ndi mfundo yokonzera.
- Galasi iyenera kudyetsa mapezi ndikukhala pamtunda pamene mukufika msinkhu wathunthu. Sungani mapewa mmbuyo momwe mungathere popanda kubwerera mmbuyo.
- Gwetsani galasi pansi ndikuyendayenda mobwerezabwereza ndikuwongolera mobwerezabwereza. Ndi kulemera kochepa, mungathe kubwereza mobwerezabwereza momwe mumatsitsira galasi kuti muzitha kapena pansi ndipo kenaka muwongolenso popanda kumasula galimoto yanu.
Bench Press (Chifuwa, Magulu, Triceps)
Bungwe la bench limapanga minofu ya chifuwa komanso triceps kumbuyo kwa mikono ndi kutsogolo minofu minofu.
Mungathe kuchita masewerawa ndi ma-barbells kapena osakaniza - kapena ndi makina a Smith, omwe amaletsa njira ya barbells ndipo amachititsa kuti ntchitoyo ikhale yophweka. Kusiyana kwina kumaphatikizapo kuwonjezera kapena kuchepetsa benchi kuti agogomeze minofu yam'mwamba kapena ya m'munsi.