Mu masewera olimbitsa thupi, maphunziro a minofu ya pachifuwa akhala akudziwika kwambiri kwa novice. Aliyense amafuna kukhala ndi minofu ya pachifuwa yathunthu kuti awonetse thupi lawo. Komabe, anthu ambiri amanyalanyaza maphunziro a msana, zomwe zimayambitsa chifuwa chachikulu komanso msana wofooka.

Zomwe zimatchedwa: maphunziro a chifuwa cha novice, maphunziro a msilikali wakale! Kufunika kwa minofu yam'mbuyo kumaonekera. Lero, tikambirana za ubwino wambiri wochita masewera olimbitsa thupi:

1. Minofu yakumbuyo ndi njira yothandizira thupi ndipo ndi yofunika kwambiri kuti mukhale ndi kaimidwe kabwino komanso moyenera. Maphunziro am'mbuyo amatha kuyambitsa minofu yam'mbuyo, kusintha vuto la ululu wammbuyo, kusintha ndondomeko ya thanzi, ndikupanga chikhalidwe chowongoka.

2, kuwonda kwa anthu kumalimbitsa minofu yam'mbuyo, kumatha kusintha zomwe zili ndi minofu, kuwongolera bwino kagayidwe kachakudya, kukulolani kudya zopatsa mphamvu zambiri tsiku lililonse, kuthandizira kukulitsa kuthamanga kwamafuta, kukulolani kuti muchepetse thupi mwachangu.

3, anyamata mmbuyo mchitidwe akhoza kuonjezera m'lifupi ndi makulidwe a kumbuyo, kulenga inverted makona atatu chithunzi, kotero kuti gawo lonse thupi ndi symmetrical. Atsikana amayesetsa kuti asankhe kulemera kochepa, amatha kusintha vuto la kambuku kumbuyo, mawonekedwe opyapyala komanso okongola kumbuyo, akulolani kuvala zovala bwino.

Kodi kuphunzira mmbuyo sayansi? Kuti tiphunzitse minofu yam'mbuyo, choyamba tiyenera kumveketsa bwino mapangidwe a minofu yam'mbuyo, yomwe makamaka imaphatikizapo minyewa yayikulu yam'mbuyo, minofu ya trapezius, rhomboids ndi minofu ya scalene.

Kwa minofu yosiyana ya kumbuyo, tikhoza kutenga mayendedwe osiyanasiyana ophunzitsira, kuti tichite masewera olimbitsa thupi.

Gawo 1: Zokoka

Chimodzi mwazochita zolimbitsa thupi zam'mbuyo ndizokoka, zomwe ndizodziwika kwa ambiri okonda masewera olimbitsa thupi. Pogwiritsa ntchito kapamwamba pamwamba, gwiritsani ntchito mphamvu ya minofu ya kumbuyo kuti mukokere thupi mpaka chibwano chili pamwamba pa bar, ndiyeno muchepetse thupi pang'onopang'ono. Zochita izi zimayang'ana minofu ya kumbuyo, makamaka lats.

Zochita 2. Mzere wa Barbell

Mzere wa Barbell ndi masewera ena apamwamba kuti muphunzitse minofu yam'mbuyo. Kuyimirira kutsogolo kwa bar, pindani pansi kuti thupi lanu lakumtunda likhale lofanana ndi pansi, gwirani bar ndi manja onse awiri, ndiyeno kukoka barolo ku chifuwa chanu, kusunga msana wanu molunjika. Zochita izi zimagwira bwino ntchito yam'mbuyo komanso minofu ya trapezius yam'mbuyo.

Action 3, dumbbell mzere wa mkono umodzi

Mzere umodzi wa dumbbell ndi njira yabwino kwambiri yophunzitsira kumbuyo. Mukayimirira, ikani dzanja limodzi pa dumbbell rack ndikunyamula dumbbell ndi inayo, pindani ndikusunga thupi lanu lakumtunda lofanana ndi pansi, kenako kukoka dumbbell ku chifuwa chanu ndikutsitsa pang'onopang'ono. Kusuntha uku kudzakuthandizani kuchita bwino masewero olimbitsa thupi kumbuyo kwanu.

Zochita 4. Bwezerani kumbuyo mbalame

Reverse flying ndi masewera olimbitsa thupi omwe amatha kuphunzitsa bwino minofu yakumbuyo. Pogwiritsa ntchito ma dumbbells kapena zida zowulukira kumbuyo, mutha kuyang'ana kwambiri kuchita masewera olimbitsa thupi kumbuyo monga lats ndi trapezius minofu. Pamene mukuwuluka mobwerera, sungani thupi lanu lokhazikika, sungani kulemera kwanu pazidendene zanu, ndipo samalani kuti msana wanu ukhale wowongoka.

Sunthani 5. Mbuzi imayimirira

Mbuzi Nyamulani, ndi mabuku ntchito ya kumbuyo minofu. Muyimirira, ikani manja anu pamiyendo yanu ndikuweramitsa thupi lanu lakumtunda patsogolo, kenaka muwongoleni thupi lanu lakumtunda pang'onopang'ono ndikujambula mapewa anu mkati. Kuyenda uku kungathe kumanga bwino mphamvu ya minofu ndi kukhazikika kwa msana.

Cholemba chomaliza:

1, musanayambe kuphunzitsidwa zolimbitsa thupi, chonde onetsetsani kuti muli ndi masewera olimbitsa thupi oyenera pasadakhale ndikuphunzitsidwa motsogozedwa ndi mphunzitsi waluso kuti musavulale.

2, maphunziro mmbuyo ayeneranso kulabadira kuchuluka koyenera kwa katundu, malinga ndi momwe zinthu zilili kuti adziwe. Kulemera kwambiri kumapangitsa kuti maphunziro asakhale ogwira mtima, ndipo katundu wolemera kwambiri amawonjezera ngozi yovulala.

3, tcherani khutu ku maphunziro oyenerera. Khalani ndi kaimidwe kabwino panthawi yophunzitsidwa ndikuyesera kupewa kumsana kwa mphaka kapena kugwada.