Zochita Zojambulira Mphamvu ndi Kukhazikika

1 - Kutsogolo kwasana - Arm Bent

Kuwongolera mkono wokhotakhota kumanja ndi njira yabwino kwambiri yogwirira ntchito minofu ya m'mapewa, makamaka pakati pa deltoid. Zimaphatikizanso mbali zina za mapewa (kutsogolo ndi kumbuyo) komanso misampha (kumbuyo kwa kumbuyo). Pokhala pamtunda wosasunthika, monga momwe tawonedwera muwongolera ili, mukhoza kuwonjezera kuvutika kwa zochitikazo. Powonjezereka kwambiri, mukhoza kuchita masewerowa pambali pa mwendo umodzi.

1. Khalani pa mpira kapena mpando wokhala ndi zolemera mu dzanja lirilonse, zitsulo zikugunda pa madigiri 90 ndi abs.
2. Sungani zitsulo ndikukweza, kwezani manja kumbali kuti muthe kumbali.
3. Lembani kumbuyo kuti muyambe ndi kubwereza ma seti 1-3 a 10-16 kachiwiri.

Malangizo

• Gwiritsani kumbuyo kumbuyo ndipo abs inagwiridwa nthawi yonseyi.
• Sungani zitsulo pa madigiri 90 nthawi yonse. Pamwamba pa kayendetsedwe kake, ganizirani kutsanulira mtsuko wa madzi ndikugwira nawo mapewa.

2 - Pambuyo pake

Kuwongolera kotereku kumakhala kovuta kwambiri kusiyana ndi mawonekedwe a mkono wokhotakhotchulidwa kale chifukwa mikono ndi yolunjika. Nthawi iliyonse mukakhala ndi lever yambiri kuti mugwire nawo ntchito, mumapanga kuvutika kwa masewera olimbitsa thupi, zomwe zikutanthauza kuti simungathe kugwiritsa ntchito molemetsa kwambiri ngati ndi mkono wopindika. Chinthu chofunikira kuti izi zisunthike bwino ndikusungira pang'ono pamapiri koma kuti aziwatsogolera kumbuyo kwa chipinda osati kumalo omwe ndi kulakwa kwakukulu. Ganizilani za kutsogoleredwa ndi zitsulo m'malo mmanja kapena manja.

1. Khalani kapena kuimirira ndikugwiritsira ntchito zolemera zamkati pambali.
2. Pembedzerani pang'ono, mutambasule manja anu kumbali, ndikuima pamapazi.
3. Lembani kumbuyo kuti muyambe ndi kubwereza ma seti 1-3 a 10-16 kachiwiri.

Malangizo

• Gwiritsani kumbuyo kumbuyo ndipo abs inagwiridwa nthawi yonseyi.
• Sungani zida zowongoka ndipo zigoba zimangokhala zochepa.

3 - Pamwamba pa Barbell Press

Makina opitilira pafupipafupi nthawi zambiri amasunthira pamayendedwe ambiri chifukwa amagunda mbali zonse za mapewa ndikugogomezera mbali yapakati ndi yapakati ya deltoid. Izi ndi zovuta zolimbitsa thupi chifukwa mukukakamiza kulemera kwa mutu wanu, kotero simungathe kunyamula zolemetsa zambiri ngati mukuchita zochitika zina. Ngati mukugwiritsa ntchito kulemera kwake, mukhoza kukhala pa mpando kapena benchi yomwe imathandizira kumbuyo.

1. Pogwiritsa ntchito machulukidwe amodzi, gwiritsani bhala ndi manja pang'ono pang'ono kusiyana ndi mapewa-m'kati mwake.
2. Yambani pobweretsa chophimba pamphumi pamphumi, zitsulo zokhotakhota.
3. Pang'onopang'ono panikizani kulemera kwake popanda kugwedeza kumbuyo - sungani zolimba ndipo musatseke zitsulo pamwamba pa kayendedwe kawo.
4. Exhale ndi kumbuyo kumbuyo kuti muyambe.
5. Bweretsani ma seti awiri kapena atatu a kubwereza 12-16, ndi mpumulo wa 20-30 wachiwiri pakati pa seti.

Chizindikiro

Mutha kuona anthu akuchita masewerowa pobweretsa kulemera kwa khosi. Tsamba ili likhoza kusokoneza minofu ya rotator komanso khosi. Kuika kulemera pamaso pa mutu kumalumikiza minofu ya m'mapewa bwino popanda mavuto.

4 - Overhead Press

Mu ma makina opitirira , mumagwiritsa ntchito zipangizo zomwe zingatsutse mkono uliwonse. Mudzamva kusiyana ndi kusuntha uku poyerekeza ndi makina osindikiza.

1. Yambani kuimirira kapena kukhala ndi zitsulo zopindika ndi zolemera pafupi ndi makutu.
2. Sungani zolemera pamutu.
3. Lembetsani zolemera, kubweretsa manja pafupi ndi makutu ndikubwezeretsanso ma seti 1-3 a 10-16 kachiwiri.

Malangizo

• Sungani malo osagwiritsira ntchito ndipo musazengereze kumbuyo pamene mukukweza zolemera.
• Yesetsani kuti manja anu apitirire pang'ono pamene mukukakamiza, m'malo mopita patsogolo, zomwe zingathandize kuti musamangidwe.
• Ngati mukugwiritsa ntchito zolemetsa, yesani kuchita izi mutakhala pansi pabedi ndi chithandizo chambuyo.

5 - Mndandanda Wopitirira M'mwamba

Kusiyanasiyana kumeneku pa makina apamwamba pamanja kumapereka zosiyanasiyana ndi mtundu wosiyana wavuto. Mwa kusinthana manja m'malo molimbikitsana panthawi imodzimodziyo, mumapanga zovuta - mkono umodzi uyenera kugwira ntchito yake pamene mukukakamizika ndi mkono wina ndipo zimapangitsa kuti zovuta zikhale zovuta. Kuphatikizanso, abs ndi mmbuyo wanu zimagwira ntchito mwakhama kuti thupi lanu likhale lolimba panthawiyi, kotero mutenge ntchito yowonjezera.

1. Yambani kuimirira kapena kukhala ndi zitsulo zopindika ndi zolemera pafupi ndi makutu.
2. Pewani mkono wakumanja pamwamba ndikusunga mkono wakumanzere. Gwiritsani ntchito abs kuti musunge thupi lonse.
3. Lembetsani dzanja lamanja ndipo, poliika m'malo, yesani mkono wakumanzere pamwamba.
4. Pitirizani kusinthanitsa kwa 10-16 mobwerezabwereza (kumbali zonse) kwa maselo 1-3.
5. Onetsetsani kusunga kayendetsedwe kazeng'onoting'ono koyendetsa bwino kuti musagwiritse ntchito mofulumira.

Malangizo

• Sungani malo osagwiritsira ntchito ndipo musazengereze kumbuyo pamene mukukweza zolemera.
• Mungafunikire kugwiritsa ntchito zolemera zowala kusiyana ndi makina apamwamba kuti musunge.
• Ngati mukugwiritsa ntchito zolemetsa, yesani kuchita izi mutakhala pansi pabedi ndi chithandizo chambuyo.

6 - Arnold Press

Komabe kusiyana kwina kwa makina apamwamba ndi a Arnold Press, omwe amatanthawuzira kusinthasintha manja pamene mukuwakakamiza pamutu. Zikuwoneka ngati kusintha kochepa, komabe kumawonjezera zovuta pazochitazo ndipo ndi njira yabwino yosinthira mapewa. Kusunthika uku kumayang'ana kutsogolo ndi kumbali za mutu wa deltoid komanso kumaphatikizapo triceps.

1. Yambani kuimirira kapena kukhala ndi zitsulo zolowera kutsogolo kwa thupi, zolemera zomwe zikuyang'anizana ndi chifuwa.
2. Sinthirani manja pamene mukukweza manja pamutu.
3. Pamwamba pa kayendetsedwe kawo, mitengo ya palmu iyenera kuyang'ana.
4. Pewani mmbuyo, mutembenuzira manja kubwerera ku malo oyambira ndikubwezeretsani ma seti 1-3 a 10-16 kachiwiri.

Malangizo

• Sungani malo osagwiritsira ntchito ndipo musazengereze kumbuyo pamene mukukweza zolemera.
• Ngati mukugwiritsa ntchito zolemetsa, yesani kuchita izi mutakhala pansi pabedi ndi chithandizo chambuyo.

7 - Imodzi Yoyang'anira Pamwamba Yoyang'anira

Komabe kusiyana kwina kwa makina apamwamba ndi apamwamba kwambiri, zomwe zimapangitsa kuti vutoli likhale lovuta komanso limaphatikizapo abs komanso kumbuyo kuti zithetse thupi. Ntchitoyi ndi njira ina yosinthira mapewa anu komanso kugwira ntchito mbali zonse za thupi.

1. Yambani kuimirira kapena kukhala ndi kulemera kwapakati pa dzanja lamanja.
2. Yambani kayendetsedwe ka kugwedeza chiguduli ndikubweretsa kulemera kwake komwe kuli pafupi ndi khutu lamanja.
3. Sungani kuti musalole kuti thupi lanu likhale lolimba pamene mukukanikiza kulemera kwa mutu.
4. Pewani mmbuyo ndi kubwereza kwa masiteti 1-3 a 10-16 kachiwiri. Bwerezani ntchitoyi ndi mkono wakumanzere.

Malangizo

• Sungani malo osagwiritsira ntchito ndipo musazengereze kumbuyo pamene mukukanikiza kulemera kwake.

8 - Kusuntha Kunja ndi Mabungwe

Kuwonjezera pa kugwiritsira ntchito minofu ya deltoid, mufunanso kuphatikizapo minofu yaing'ono ya chombo cha rotator. Minofu yaing'onoyi, yamkati imakhala ngati yowonjezera komanso imathandizira kusuntha pamapewa. Kusinthasintha kumeneko ndi ntchito yamba pazochitika zambiri za tsiku ndi tsiku komanso panthawi yophunzitsira mphamvu, monga Arnold Press yomwe ili pamwambapa. Kuika rotators amphamvu kukuthandizani kuti mukhalebe ovulazidwa kwaulere. Ngati muli ndi mavuto aliwonse, chonde funsani dokotala musanayese zochitikazi.

Ma rotators akhoza kuvulaza, makamaka ngati ali olimba, choncho samverani ngati mukuchita izi. Kusunthika kumeneku kumaphatikizapo makamaka teres wamng'ono ndi infraspinatus.

1. Gwiritsani ntchito phokoso lokhazikika pambali pa chinthu cholimba, ndikukankhira pambali imodzi ndi kuchikoka.
2. Imani ndi mbali ya kumanzere kuyang'anizana ndi gulu, gwirani dzanja lanu lamanja.
3. Malo oyambira ali ndi mpukutu wopita ku madigiri 90, kanjedza ndi chitsime pamaso patsogolo pa mimba.
4. Kusunga chigoba chimawongolera, kusinthasintha pa phewa, kubweretsa chowongolera kumbali. Gwiritsani ntchito kayendetsedwe kanu - simungathe kutulutsa dzanja lonse.
5. Sinthaninso mmbuyo ndikubwezeretsanso kubwereza 12-16

Malangizo

• Gwiritsani mpukutuwo pamalo oyenera ndipo kayendetsedwe kazengereza kang'onopang'ono.
• Pewani kutambasula mkono wanu kwambiri - kokha pokhapokha mutasinthika.
• Iyi ndi kayendedwe kakang'ono konyenga. Tengani nthawi yanu ndikumva zomwe mukuchita.

9 - Mtsinje Womwe Kumbuyo Kumbuyo Ukukwera

Ntchitoyi imayang'ana kumbuyo kwa mapewa komanso kumbuyo kwake. Pochita izi mkono umodzi pa nthawi, mumatsutsanso mfundo zanu ndizokhazikika. Kusiyana kumeneku kumaphatikizanso mbali imodzi, yomwe imapangitsanso kayendetsedwe kake (ndi minofu yambiri) ku zochitikazo. Pa kusuntha uku, mudzafuna kuyamba ndi zolemera kuti mupeze mawonekedwe anu pansi.

1. Yambani muyeso lalikulu ndi kulemera mu dzanja lamanja ndipo bondo lakumanzere likupuma kumtunda wakumanzere.
2. Langizo lochokera m'chiuno ndipo liweramire msogolo, kusunga kumbuyo ndi kupuma, kulemera kwendewera pansi.
3. Lendeni kudzanja lamanja ndipo, panthawi imodzimodzi, bweretsani mkono wanu kuti mufike pamtunda, kusunga goliyo pang'ono. Osasuntha kulemera kwake, koma gwiritsani ntchito mphamvu kuti mutukule.
4. Lembetsani mkono mutakwera kumbali ina.
5. Pitirizani ku 10-16 kubwereza musanasinthe mbali.

Malangizo

• Musapotoke m'chiuno pamene mukulemera.
• Bweretsani kulemera kwake pokhapokha msinkhu, kupanikizira kumbuyo ndi kumbuyo kwa phewa.
• Sungani kayendetsedwe kazengereza ndi kuyendetsa ndikuyesera kuti musagwiritse ntchito mwamsanga.

10 - Tsambani kutsogolo

Chifukwa mapewa ali ndi mitu itatu (kutsogolo, pakati ndi kumbuyo kwa deltoids), mukufuna kusankha zovuta zomwe zimakhudza zonse zitatu. Kutsogolo kumalowera kutsogolo kutsogoloko ngakhale kuti kumaphatikizapo mbali zina zamapepala. Chifukwa cha kusunthika uku, mungafunike kulemera kwambiri - mikono yanu ili yolunjika, ndikupanga ichi kukhala chotalika chotsamira, choncho, zovuta kwambiri.

1. Gwirani zolemera zowoneka bwino ndi manja molunjika pansi, mitengo ya kanjedza iwononge mapewa.
2. Pang'onopang'ono kukweza manja mpaka pamapiri osungirako mapiri.
3. Exhale ndi kuchepetsa mmbuyo pansi.
4. Ntchitoyi ikhonza kuchitidwa ndi mabulosi ofunika kapena, ngati mukugwiritsa ntchito zilembo zowonjezereka, mukhoza kugwiritsa ntchito manja ena.
5. Bweretsani maselo 1 mpaka 3 a kubwereza 12-16, ndi mpumulo wa 20-30 wachiwiri pakati pa maselo.