Poyerekeza ndi zida zophunzitsira zolemetsa zachikhalidwe, magulu otsutsa samanyamula thupi chimodzimodzi.Magulu otsutsa amatulutsa kukana pang'ono mpaka atatambasulidwa.Kutambasula kwambiri kumayikidwa, kukana kwakukulu.Zochita zolimbitsa thupi zambiri zimafunikira kukanidwa koyambirira, kotero kuti tiphatikize gulu lotsutsa muzochita zolimbitsa thupi, tiyenera kuyika gululo motambasulira, ndikuwongolera momwe tingathere panthawi yonseyi.Kuonjezera apo, kukana kumasintha kupyolera mumayendedwe onse a masewera olimbitsa thupi - kutambasula kwambiri komwe kuli mu gulu, kumapangitsanso kukana.
Kusiyanasiyana kwa Mayendedwe, Tempo ndi Nthawi Pansi pa Kupsinjika
Ndi kuchepa kwa kufunikira kotambasula pa bandi kuti ipangitse kukana, kusuntha kosiyanasiyana kochitidwa ndi gulu lotsutsa kudzasinthidwanso.Gulu lotsutsa lidzakhala pachimake kumapeto kwa gawo lokhazikika la kayendedwe kalikonse, motero pamakhala zovuta / kukana kwake.
Kuti muwonjezere zokondoweza zomwe zimaperekedwa ndi gulu lotsutsa, chitani ma pulse reps pomwe gululo lili pamlingo wokulirapo / kukana.Kuti mugwiritse ntchito njira yophunzitsira iyi, chitani gawo lokhazikika la masewera olimbitsa thupi monga mwachizolowezi, perekani ¼ ya gawo laling'ono la kayendetsedwe kake ndikugwirizanitsa kachiwiri, ndiko kugunda kumodzi.rep.Izi zitha kuwonedwanso ngati kubwereza pang'ono, monga kubwereza kwathunthu kudzakhala kusuntha kwathunthu, mbali zonse zokhazikika komanso zozungulira.Chitani kubwereza kwa 12 mpaka 20 kwa seti 3.
Pochita kubwereza motere, tikhoza kuonetsetsa kuti kukana kwakukulu kumayikidwa pa minofu, motero kumapangitsanso kwambiri.Njira ina yosavuta yolimbikitsira minofu ndi nthawi yochuluka yopanikizika ndikuchita ma isometric pamtunda wa gululo panthawi yoyendayenda.Kugwira malo apansi a squat ndi chitsanzo chabwino cha kugwira kwa isometric.Chitani 5-10 yachiwiri ya isometric pa kubwereza, kwa 3 seti ya 12-20 kubwereza.
Mpumulo/Sets/Reps
Pokhala ndi maulendo ochepa, chilimbikitso chomwe timapeza kuchokera kumayendedwe amachepa kwambiri.Kuti mupitirizebe kuchita masewera olimbitsa thupi, ndikupangira kupuma pang'ono, 0-45s pakati pa ma seti, ndi masewera olimbitsa thupi, yesetsani kusuntha, mayendedwe apamwamba kwambiri ndi njira yabwino yopititsira patsogolo thupi, pamene mukuchita masewera olimbitsa thupi 4. mu 1 wapamwamba-seti.Pangani seti 3-5 pazolimbitsa thupi zonse, seti 1-2 kuti mutenthetse, 3-4 ngati seti yogwira ntchito.
1. Kugwedeza kwa Mchiuno Kumodzi
Ikani phazi losagwira ntchito pakati pa gulu lotsutsa, gwirani mapeto awiri m'manja mwanu.Bwezerani ndikugwetsa tsamba la phewa, kukoka gululo kuti lipangitse kupsinjika, kukankhira pakati pa phazi la mwendo wogwirira ntchito, gululo lipanga kukana kwa mwendo wogwira ntchito.Wonjezerani chiuno cha mwendo wogwira ntchito pogwira glute ndi hamstring, khalani ndi torso yolimba pokokera mimbayo ku msana.
2. Kupha Mwendo Umodzi
Lowani pakati pa gululo, fikirani pansi ndikugwira gululo.Kutseka komwe mumagwira ku phazi logwira ntchito, kumawonjezera kukana.Chitani kubwerezabwereza pogwira glute ndi hamstring kuti muyime mowongoka.Pitirizani kukhala ndi torso yolimba, sungani mapewa ndi mapewa ndikukhumudwa nthawi yonseyi.
3. Mkono Umodzi Wopindika pamwamba pa Mzere
Yambani ndikuyika mapazi mkati mwa lupu, ikani mapazi m'lifupi la mapewa kapena m'lifupi pang'ono, yendani m'chiuno.Kusunga glute ndi hamstrings kuchitapo kanthu, bwererani ndikugwetsa mapewa ndikuyendetsa chigongono kumbuyo kwanu kuti mumalize mzerewo.
4. Single Arm Cuban Press
Imani mu kuzungulira kwa gululo, bwererani ndikugwetsa mapewa, kenaka mutembenuzire mkono wanu m'mwamba kuti ma knuckles ayang'ane mmwamba, ndiyeno gwedezani thambo kuti mutsirize rep.
5. Gawani Squat
Mukayika phazi pakati pa gululo, fikirani pansi ndikuchita bilateral bicep curl, gwirani malowo pochotsa ndi kugwetsa scapula.Tsikirani mu squat yogawanika kwinaku mukuchita ma curl ya isometric.Cholinga cha bicep curl ndikupanga kutambasula mu bandi kuti igwiritse ntchito kukana kuyenda.
Yesani kuphatikiza masewerawa muzolimbitsa thupi zanu zapakhomo, 3 mpaka 5 seti, kubwereza 12-20 pazolimbitsa thupi zilizonse, masekondi 0-45 kupuma pakati pa masewera olimbitsa thupi ndi seti.
Nthawi yotumiza: Jun-03-2019