Kulimbitsa thupi kwa Novice kuyenera kuyamba kuchokera ku maphunziro ati oyenda bwino? Tiyenera kuyamba ndi mayendedwe apawiri, omwe amatha kuyendetsa magulu angapo a minofu kuti achite nawo chitukuko, ndipo ntchito yomanga minofu idzakhala yopambana kuposa kusuntha kwapadera.
Gawani magawo 7 agolide kuti alimbikitse kukula kwa minofu, kusankha koyamba kwa oyambira olimba!
Zochita 1. Kulemera kwa squat

Izi ndi zofunika kwambiri pawiri zochita pa olimba maphunziro, amene akhoza kusonyeza matako ndi mwendo minofu ya m`munsi miyendo, komanso kulimbikitsa chitukuko cha m`chiuno ndi m`mimba minofu. Gulu la minofu ya mwendo ndilo gulu lalikulu la minofu ya thupi, ndipo sitinganyalanyaze kukula kwa gulu la minofu ya mwendo pamene maphunziro olimbitsa thupi, choncho, squat iyenera kuwonjezeredwa ku ndondomeko yolimbitsa thupi.
Zofunika kuchita: mtunda wautali, limbitsani chiuno ndi minofu ya m'mimba, ndiyeno pang'onopang'ono squat, mawondo sagwedezeka, koma kuti mukhalebe bwino, mawondo a mawondo amatha kupitirira chala chala, pamene ntchafu imakhala yofanana ndi nthaka, pang'onopang'ono kubwerera kumtunda. poyimirira.

Gawo 2: Zokoka
Ichi ndi masewera olimbitsa thupi a golide kuti agwiritse ntchito gulu lapamwamba la minofu ya thupi, koma novice ambiri nthawi zambiri sangathe kumaliza kayendetsedwe kake kamene kamakoka, panthawiyi titha kugwiritsa ntchito gulu la zotanuka kapena chopondapo kuti tichepetse kukana kwa thupi, kuti tiwongolere. mayendedwe athunthu akokera mmwamba.
Pamene mukulitsa mphamvu za msana ndi mkono wanu, mudzatha kumaliza kukokera kowonjezereka, ndiyeno yesetsani kukoka mmwamba. Chitani kubwereza ka 6 mpaka 8 nthawi iliyonse mukamaphunzitsa ma seti asanu.

Khwerero 3: Kokani belu mwamphamvu
Izi ndizochita masewera olimbitsa thupi a m'munsi minofu ndi gluteus minofu pawiri, tikhoza kuyamba kuchokera ku barbell molimbika kukoka maphunziro, kusunga m'chiuno ndi kumbuyo, pindani pang'ono bondo, mikono pafupi ndi thupi, lolani barbell kuchokera pansi kukoka. mmwamba, mverani mphamvu ya minofu yakumbuyo. Chitani kubwereza 10 mpaka 15 pa seti 4.

Action 4, parallel bar mkono flexion ndi kukulitsa
Kusuntha uku kumatha kugwiritsa ntchito ma triceps, minofu ya pachifuwa yapansi ndi mapewa a deltoid minofu, ndikuyenda kwamitundu yambiri yagolide.
Pophunzitsa, thupi siliyenera kutsamira patsogolo kwambiri, chigongono chiyenera kukhala pafupi ndi thupi, ndipo kuthamanga kwa maphunziro sikuyenera kukhala mofulumira kwambiri kuti tipewe kuthandizidwa ndi inertia. Chitani kubwereza 10 mpaka 15 kwa seti 4.

Khwerero 5: Makina osindikizira a Barbell
Uku ndikusuntha kwagolide kuti mumveke minofu yanu ya pachifuwa ndikuwongolera mphamvu za mkono wanu.
Zofunikira pakuchita: muyenera kugwira bwino ma barbell, pophunzitsa kuti mapewa amire, mapewa samatsekeka, kupewa kugwedezeka kwa barbell. Mukakankhira mmwamba pa bala, imvani mphamvu ya minyewa ya pachifuwa, ndipo musasunthe kwambiri kuti mupewe kubwereka kwambiri mkono. Chitani kubwereza 10 mpaka 15 pa seti 4.

Yendani 6: Dinani pa Barbell
Ichi ndi masewera olimbitsa thupi omwe angakuthandizeni kulimbikitsa ma deltoids anu mukupanga minofu ya mkono wanu. Kusankha makina osindikizira oima kungathenso kulimbitsa minofu yanu yapakati ndikuwongolera kukhazikika kwanu.
Zofunikira pakuchita: The barbell imayikidwa kutsogolo kwa khosi, kuyimirira, ndiyeno pang'onopang'ono kukankhira barbell, kotero kuti mkono kuchokera pachigongono chopindika pang'onopang'ono molunjika kumutu, kukhala ndi njira yolunjika, mikono ndi thupi. khalani ndi mzere wowongoka monga muyezo.

7: Mbuzi iyimilire
Nthawi zonse timanyalanyaza kuphunzitsidwa kwa minofu yapakati, ndipo kukweza mbuzi ndi njira yagolide yochitira masewera olimbitsa thupi, zomwe zingapangitse mphamvu zathu zapakati ndikuwongolera masewera. Kwa ogwira ntchito kolala yoyera, amatha kusintha vuto la ululu wa creatine m'munsi mwa msana. Chitani kubwereza 15 kwa seti 4.