Zochita Zapamwamba Zophunzitsira Zolemera Zochepa

Mangani Zitsulo Zamphamvu ndi Chiphuphu

Ndimawona amuna ambiri, makamaka anyamata, omwe amawombera mmanja, chifuwa, ndi mapewa komanso pafupi kuiwala za miyendo ndi mphuno. Izi sizowoneka bwino. Ndikuganiza kuti ambiri omwe amaphunzitsa monga awa samasewera masewera amtundu uliwonse ndipo amangofuna kuyang'ana t-shirt.

Komabe, ngati muli ndi chidwi ndi miyendo yamphamvu komanso yowongoka kumapeto, samalani kuti maphunziro apansi ndi mwendo ndi ntchito yovuta.

Masewera ndi ntchito zovuta ndipo masewera adzakhala masewera olimbitsa thupi lanu koma osati okhawo.

M'nkhaniyi, ndikuyang'ana momwe mungasinthire maphunziro anu apansi ndi zochitika zabwino, kuphatikizapo ena omwe simunayesere musanayambe kuwonjezera zosiyana ndi zotsatira.

Ganizirani Zambiri za Zigawo ndi Zowonongeka

Zambiri mwa zochitikazi zili ndi zofanana. Zochita zilizonse zomwe mumachepetsa kapena kulemera, kuphatikizapo kulemera kwa thupi lanu, kusinthasintha m'chuuno ndi mapazi omwe abzalidwa pansi, akufunsani kuti mugwiritse ntchito malamulowa kuti muteteze komanso muthe. Komanso, tsambani pa nsonga zowonjezera kuphunzitsa kulemera .

• Sungani mapazi anu pansi ndipo musayimilire kumapazi kapena mutenge zidendene kuchokera pansi. Izi zimafuna kuchita pang'ono, kotero muyenera kumachita masewera olimbitsa thupi pokhapokha mutakhala bwino. Mudzamva ngati kugwa kumbuyo poyamba. Yesani ndi benchi yaying'ono kumbuyo kwanu ngati mukufuna chitetezo.

• Yesetsani kuti maondo anu apitilire kumadzulo. Malingana ngati muzisunga zidendenezo mutabzala mwamphamvu, mawondo anu sakhala ndi zambiri kuposa zala zala. Maonekedwe a thupi ndi kusinthasintha zimakhudza izi, kotero musadandaule ngati mawondo akuwonjezera pang'ono.
• Onetsetsani mapazi anu pambali paphewa limodzi ndi zidendene zobzala mwamphamvu pamwamba. Zoweta ziyenera kulunjika kunja ndi mawondo zisamawerenge mkati kapena kunja pamene mukukweza kapena kutsika.

• Sungani kumbuyo molunjika. Oyamba kumene nthawi zambiri amapeza malangizo awa akusokoneza. Sizitanthauza kuti simungathe kugwa m'chiuno, zimangotanthauza kuti simukuyenera kusinthana kumbuyo kumtunda kapena kumtunda, ndiko kuti, pewani msana wanu ndi msana mu mawonekedwe ozungulira. Mukasinthasintha m'chiuno kuti muchite squat kapena deadlift, msana wanu umakhala wolunjika. Onani chitsanzo choyipa ichi .
• Imodzi mwa njira zabwino kwambiri zopezera izi ndi kupanga kayendetsedwe kachangu panja ndi ndodo yanu pamene mukugwada. Kuwongolera kuti ukhale ngati chinthu choyambirira ndipo udzakhala ndi mawonekedwe oyenera a masewero olimbitsa thupi ndi owukweza. Gwiritsani ntchito izi ndipo simudzasamalira kapena kuchepetsa chilichonse cholemetsa kachiwiri pa masewera olimbitsa thupi kapena kunyumba kapena ntchito popanda kupanga izi.

Maselo angakhoze kuchitidwa ku kuya kulikonse komwe kumafotokozedwa pansipa.

Mitundu Yosiyana

• Masewera olimbitsa thupi. Kuwombera popanda zolemera ndizozolowera masewera olimbitsa thupi. Malamulo omwe tatchulidwa pamwambawa amagwira ntchito. Ichi ndi ntchito yopindulitsa yomwe mungagwiritse ntchito nthawi zosiyanasiyana.
• ATG squat. Mukuchepetsa njira yonse momwe mungathere. Izi zimatchedwa ATG kapena "bulu kumtunda." Ngati munagwiritsa ntchito chimbudzi chakumidzi kapena ku Middle East kapena muyenera kuchita ngati chimbalangondo ndi **** mu nkhalango, ndiye kuti mudzadziwe mawonekedwe awa.

• Mbalame ya katatu. Mumadutsa mpaka pomwe miyendo yanu yam'mwamba ndi yapamtunda imapanga madigiri 90 pambali. Izi zimatchedwa kotchedwa squat.
• Mbalame yofanana. Pansi pa malo omwe mapamwamba a ntchafu (quads) ali osakanikirana ndi ofanana ndi pansi amatchedwa ofanana squat.
• Mbalame yaying'ono. Mukamatsikira mpaka pamtambo wa pansi (pansi), zimatchedwa hafu ya squat. Zina zosiyana mu liwu liripo.

Bwalo la Barbell Yobwerera

Izi ndizomwe zimagwiritsidwa ntchito popanga mabala ndi phala pamapewa. Aphunzitsi apamwamba angasankhe kuchokera pamalo apamwamba kapena apansi pa mapewa.

Mukufunikira kusintha kwa mapepala a masewera. Ngati mumapeza zolemba zovuta pa chifukwa chilichonse - monga momwe ndikuchitira chifukwa cha mavuto okhudza mapewa - sankhani maonekedwe ena pansipa.

Pambuyo la Barbell Squat

Mbalame yam'tsogolo imagwiritsa ntchito mawonekedwe ofanana ndi a squat kumbuyo pokhapokha mutagwiritsa ntchito mabulosi pachifuwa. Zosangalatsa zina sizimakhala zosavuta makamaka chifukwa cha kusintha kwake kwa dzanja. Pali njira ina yowonongeka yomwe ena amapeza mosavuta. Izi zimaphatikizapo kukulunga mikono kumbali ya mapewa.

Chigoba Chophwanyika

Fomu iyi ndi yopindulitsa kwambiri kwa anthu omwe sangathe kupirira machubu olemera kumbuyo kapena kumbuyo. Mu mawonekedwe awa, zimbudzi zimagwidwa pamapewa a nyundo ndikukhala pamapewa. Zimagwira ntchito bwino ndipo zimalola kuti ulemelero wofunikira uzigwiritsidwa ntchito.

Front Barbell kapena Dumbbell Hang Squat

Ndimagwiritsa ntchito masewerawa nthawi zonse, ngakhale kuti amawoneka ngati akufa. Ziribe kanthu zomwe zimatchedwa, apa ndi momwe mungachitire.

1. Imani ndi mabulosi (kapena osayankhula) atapachikidwa kutsogolo pa ntchafu - kapena kumbali ya zitovu ngati mukufuna.
2. Sungani pansi pomwe mungathe kupita (ATG) ndipo mubwerere kuima. Gwiritsani ntchito mawonekedwe abwino monga momwe tafotokozera pamwambapa.
3. Ikani maulendo 8 kapena 12.

Ndili wolemetsa wovuta, ntchitoyi ikugwira ntchito mwakhama.

Bwalo la Barbell Lombuyo

Zowonongeka zakale, zomwe sizikuwoneka bwino m'masiku ano, ndizobweranso kutsogolo kumbuyo komweko. Mabulosi amaikidwa kumbuyo kwa miyendo ndipo squat ikuchitidwa ATG. Zimamveka (ndipo zimawoneka) zosamvetseka koma zimagwira bwino ntchito.

Mitembo Yoponda Mitembo (Chiromani)

Nthaŵi zina amatchedwa kuwonongedwa kwa a Romanian, izi ndizochita masewera olimbitsa thupi ndi mthunzi wam'mbuyo monga kuphwanya, kumbuyo, ntchafu, ngakhalenso abs. Nazi momwemo.

1. Kwezani zithunzithunzi kuchokera pansi mpaka pa ntchafu.
2. Gwetsani galasi ndikuika miyendo yolimba. Izi sizikutanthauza kuti musagwedezeke pa bondo monga momwe mungagwiritsire ntchito.
3. Kumbukirani kusunga kumbuyo.
4. Pewani mabulosi - mungagwiritsenso ntchito heavy dumbbells - mpaka mutamva kutambasula mu hamstrings. Ngati muli olimba kumbuyo, pendani maondo pang'ono kuti mupeze mwakuya. Kutsika kwanu kumadalira kumangirira, chiuno, ndi kusinthasintha kumbuyo poyerekeza ndi chofunikira chanu kuti musabwerere kumbuyo. Mutha kugwira pansi ngati mukufuna.
5. Ikani makwereza 8 mpaka 12.

M'mawa Wabwino

Kuchita masewera olimbitsa thupi , mumagwiritsa ntchito mabulosi pamapewa, kapena mungalowe m'malo ndi zitsulo zopumula m'mapewa monga momwe tafotokozera pamwambapa. Ulendowu ndi phokoso la m'chiuno ndi miyendo yolunjika mu kayendetsedwe koyendamo kuchokera pamene dzina limatengedwa. Ndizochita masewera olimbitsa thupi pazitsulo zamakono komanso zam'mbuyo.

The Leg Press

Mndandanda wamakono wovomerezeka ndizochita masewera olimbitsa thupi koma amatha kumbuyo kumalo osatetezeka ngati simukumangirira kumbuyo kumbuyo. Kuwonjezera pamenepo, simukufuna kuyesa zolemera zambiri pamakina awa chifukwa cha kukakamizidwa kumunsi kumbuyo. Kupanda kutero, chifukwa chogwira ntchito zambiri, ndilo mwendo wabwino komanso mwambo wovuta.

Kutsekedwa Hack Squat

Kusungunula kwachitsulo kumakhala mosiyana kwambiri ndi makina osindikizira a makina. Pankhaniyi, kulemera kwanu kuli pa mapewa anu ndipo mukukankhira ndi miyendo. Ndimakonda kwambiri kuposa makina oyendetsa mwendo chifukwa amasiya kumbuyo kumalo abwino kwambiri.

Mphanga Wowonjezera Malamulo

Maofesi ena osakanikirana ndi miyendo sakukondedwa ndi maboma ena chifukwa amachititsa kuti bondo likhale lokhazikika, limene ena amanena kuti likhoza kukhala loopsa . Ngakhale kulola kutsutsidwa uku, kumagwiritsidwa ntchito kwambiri mu kubwezeretsa maondo. Mofanana ndi zambiri mwazifukwazi, ngoziyi ingakhale yabodza pokhapokha kulemera ndi kubwereza. Monga momwe amagwiritsidwira ntchito pa zochitika za rehab, katundu wowonjezeredwa ndi kubwereza mofulumira kudzapereka bwino ntchito yopangira zojambulazo za ntchafu zam'mbuyo.

Ng'ombe Ikulitsa - Machine kapena Chimake Chimawuka

Ng'ombe imakweza ntchito minofu ya ng'ombe - mwachiwonekere. Ngati mumagwiritsa ntchito mtundu uliwonse wa masewera - sprints, mtunda wautali kapena masewera a timu - sizikuwoneka kuti mudzapeza phindu kuchokera kwa mwana wang'ombe kukweza masewero olimbitsa thupi chifukwa kuyendetsa bwino mwana wamphongo. Ngakhale zili choncho, ndaziphatikiza pano chifukwa amadzimadzi amatha kugwiritsa ntchito ntchitoyi ndipo amagwiritsa ntchito mwendo wapansi kuposa momwe ena amagwiritsira ntchito mwendo.

Hamstring Glute-Ham Akukweza kapena Nordic Reverse Curls

Ndapanga mwadala machitidwe oyendetsa miyendo yowongoka kwazitsulo. Zojambula pamanja zimagwiritsidwa ntchito pa makina pomwe mumagwiritsa ntchito kachipangizo pansi pa bar ndi kukweza kulemera kwa mawondo ndi chidendene kulowera. Mapiritsi a miyendo sali m'ndandanda wabwino kwambiri wa masewera olimbitsa thupi.

Omwe amapanga thupi angafunikire kumachita zomwe zimapangitsa minofu kufotokozera, koma ndimakonda kuchita zomwe tatchula pamwambapa komanso zowonjezereka zimakweza zitsulo zosasunthika zomwe ndizomwe zimakhala ndi akatswiri a masewera amuna ndi akazi.

Werengani zambiri mu ndemanga yanga yonyamula mitengo .

Mapulogalamu apansi

• Ngati mukuchita chizoloŵezi chogawidwa komwe mumagwiritsa ntchito masewera olimbitsa thupi m'munsi mosiyana, musachite zopitilira zisanu ndi chimodzi mwazochitazi ndikuphatikizapo masewera olimbitsa thupi muchisankho chimenecho.
• Malinga ndi thupi lanu, mukhoza kuchita masewera 3 mpaka 5 a masewera 8 mpaka 12 monga chizoloŵezi cha thupi lachizoloŵezi cholingalira mofanana ndi mphamvu ndi minofu.
• Misonkhano iwiri pa sabata limodzi ndi masiku awiri pakati pa ntchitoyi ikhale yokwanira kulola kuchira.
• Ngati mumaphatikizapo masewera olimbitsa thupi m'munsimu kwa masiku atatu kapena 4 sabata iliyonse, mungafunikire kuchepetsa maselo atatu kuti musapitirize maphunzirowo.

Werengani pamwamba pa zofunikira zokhudzana ndi kulemera ngati mukufuna zina zambiri zokhudza chikhalidwe ndi zochitika za kulemera.