Mukalowa koyamba kumalo ochitira masewera olimbitsa thupi, ndi mayendedwe ati omwe muyenera kuyamba nawo? Kulimbitsa thupi sikungaphonye zochepa zagolide pawiri, kodi mwayeserera?

Khwerero 1: Bench Press

Atolankhani benchi akhoza kugawidwa mu barbell benchi atolankhani, dumbbell benchi atolankhani, angathenso kugawidwa mu chapamwamba oblique benchi atolankhani, lathyathyathya benchi atolankhani, m'munsi oblique benchi atolankhani, benchi atolankhani makamaka masewera chifuwa, triceps ndi deltoid minofu mtolo.

Mukasindikiza benchi, muyenera kumva mphamvu ya minofu ya pachifuwa chanu, osati mphamvu ya manja anu. Pophunzitsa, muyenera kusamala za chitetezo, dziwani njira yabodza komanso mphamvu, ndipo musagundidwe ndi zida.

Gawo 2: Zokoka

Izi ndi kuchita masewera kumbuyo minofu ndi biceps pawiri zochita, oyamba ngati sangathe kumaliza maphunziro oposa 3 kukoka-mmwamba motsatizana, mukhoza kuyamba kuchokera otsika Chikoka-mmwamba, pang`onopang`ono patsogolo minofu mphamvu ndiyeno kuyesa muyezo kukoka. -pamwamba.

Ntchito 3: Kukoka mwamphamvu

Izi zikhoza kugawidwa mu flexion mwendo molimba kukoka ndi molunjika mwendo molimba kukoka, amene angathe kukhazikika msana, kusintha pakati pawo mphamvu, komanso kuchita masewera kumbuyo minofu gulu, komanso kuchita gluteus maximus, kuti matako anu kukhala wokongola kwambiri.

Action 4, dumbbell phewa kukankha

Kusunthaku kumatha kuchitidwa ku deltoid anterior bundle, triceps, mukatha kukweza ma dumbbells a 15KG, kutanthauza kuti mapewa anu ali kale okulirapo kuposa momwe alili pano.

Zochita 5. Kulemera kwa squat

Ma squats ndi kayendedwe ka golide kochita masewera olimbitsa thupi a chiuno ndi miyendo ya miyendo yapansi, komanso amatha kuyendetsa kukula kwa minofu ya m'chiuno ndi m'mimba, kukuthandizani kuti mupititse patsogolo kupindika kwa chiuno ndi mwendo, kupititsa patsogolo kukhazikika ndi kuphulika kwa mphamvu. miyendo yapansi.

Oyamba kumene angayambe ndi masewera omasuka, kuchita masewera olimbitsa thupi kamodzi pa masiku a 2-3, ndiyeno yesani masewera olimbitsa thupi pamene mphamvu ya minofu ikukula komanso kuchedwa kwa minofu kumayenda bwino, zomwe zingathe kulimbikitsanso minofu.

Zochita 6. Pindani zigongono ndi thabwa la mkono wowongoka

Chochita ichi ndikugwiritsira ntchito gulu lapakati la minofu, kupititsa patsogolo mphamvu yapakati pamagulu ophatikizika, kungapangitse ululu wammbuyo, kupsinjika kwa minofu, kuphatikizapo hump ndi mavuto ena, kukuthandizani kupanga mawonekedwe olunjika, kuchepetsa mwayi wovulala m'moyo.