Kodi Kutaya Anthu Kumagwira Ntchito Motani?

Zamkati

• Mapindu omaliza
• Kodi muyenera kuchita malipoti angati?
• Momwe mungapangire akufa
• Kusintha kwakufa
• Kuwonongeka kwa chi Romanian
• Makina azingwe achi Romanian deadlift
• Ndi zolimbitsa thupi ziti zina zomwe zimagwira ntchito yamagulu ofanana?
• Kettlebell akusambira
• Mfuti pa Bosu
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mapindu omaliza

Kufa ndikuchita masewera olimbitsa thupi pomwe cholembera cholemera chimayambira pansi. Izi zimadziwika kuti "zolemera zakufa." Amakwezedwa mosafulumira, ndikupatsa dzina lake zochitikazo.

Anthu ophedwa amaphunzitsa magulu angapo amisempha kuphatikiza:

• mitsempha
• ziphuphu
• kubwerera
• mchiuno
• pachimake
• trapezius

Kuti mupange chiwombankhanga, mutenge barbell ndi nsana wathyathyathya pogwiritsa ntchito chiuno chanu kuti mukankhire kumbuyo kuti muyende.

Zowonongeka zitha kukhala zopindulitsa chifukwa ndizochita zolimbitsa thupi zolimbitsa magulu angapo amisempha nthawi imodzi.

Kodi muyenera kuchita malipoti angati?

Chiwerengero cha zakufa zomwe muyenera kuchita zimadalira kuchuluka kwa kulemera kwanu komwe mukugwiritsa ntchito.

Ngati muli ndi msinkhu wapamwamba wolimbitsa thupi, mufunika kulemera kolemera kuti mupindule ndi kufa. Ngati ndi choncho, perekani zophulika 1 mpaka 6 pa seti iliyonse, ndipo pangani seti 3 mpaka 5, kupumula pakati.

Ngati mwangoyamba kumene kufa ndipo mukuyang'ana kupeza mawonekedwe olondola ndi kulemera pang'ono, pangani ma 5 mpaka 8 ofa pa seti iliyonse. Gwiritsani ntchito njira yanu mpaka 3 mpaka 5.

Kumbukirani, mawonekedwe olondola nthawi zonse amakhala ofunikira kuposa kuchuluka kwama seti. Chitani zakufa kosapitilira 2 kapena 3 pa sabata, kulola minofu kukhala ndi nthawi yokwanira yopuma pakati pa kulimbitsa thupi.

Momwe mungapangire akufa

Kuti muchite kufa, mufunika barbell yovomerezeka ya mapaundi 45. Kuti muwonjezere kulemera, onjezerani mapaundi 2.5 mpaka 10 mbali iliyonse imodzi. Kuchuluka kwa kulemera komwe mungagwiritse ntchito kumadalira momwe muliri olimba. Pitirizani kuwonjezera kulemera pokhapokha mutadziwa mawonekedwe olondola.

1. Imani kumbuyo kwa barbell ndi mapazi anu mulifupi-phewa padera. Mapazi anu ayenera kukhala akukhudza bala.
2. Sungani chifuwa chanu ndikubwerera m'chiuno mwanu pang'ono ndikubwerera m'mbuyo. Bendani patsogolo ndikugwira barbell. Khalani ndi chikhatho chimodzi moyang'ana mmwamba ndipo chinzake chikuyang'ana pansi, kapena manja onse awiri atayang'ana pansi mwamphamvu.
3. Pamene mukugwira bala, kanikizani mapazi pansi ndikumira m'chiuno.
4. Kukhala kumbuyo lathyathyathya, kukankhira m'chiuno patsogolo kuima. Malizitsani kuima ndi miyendo yanu molunjika, mapewa kumbuyo, ndi mawondo pafupifupi atsekeka. Chipindacho chikuyenera kugwiridwa ndi mikono yolunjika pang'ono kutsika kuposa kutalika kwa m'chiuno.
5. Bwererani pamalo oyambira posunga kumbuyo molunjika, kukankhira m'chiuno mmbuyo, kugwadira mawondo, ndikukhazikika mpaka bar ili pansi.
6. Bwerezani zochitikazo.

Konzekerani kubwerera kwa 1 mpaka 6, kutengera kuchuluka kwa kulemera komwe mukukweza. Chitani seti 3 mpaka 5.

Kusintha kwakufa

Kuwonongeka kwa chi Romanian

Kuchita masewerawa ndikofanana ndikufa kwachikhalidwe, koma kumverera mu khosi.

1. Yambani ndi bala pamlingo wa m'chiuno ndikumugwira ndi kanjedza moyang'ana pansi. Khalani mapewa kumbuyo ndi kumbuyo kwanu molunjika. Msana wanu ukhoza kugwedezeka pang'ono poyenda.
2. Sungani bala pafupi ndi thupi lanu mukamatsitsa kumapazi anu, ndikukankhira m'chiuno monse mukuyenda. Miyendo yanu iyenera kukhala yowongoka kapena yopindika pang'ono m'maondo. Muyenera kumverera kusunthika kwanu.
3. Yendetsani m'chiuno kuti muyime wamtali, ndikukhazikitsa bala patsogolo pa ntchafu.

Makina azingwe achi Romanian deadlift

Ngati ndinu oyamba kumene ndipo simukufuna kugwiritsa ntchito kulemera, yesani chingwecho chakufa. Gwiritsani ntchito makina oyikapo chingwe ndi chingwe chotsika pang'ono pakulimbana kwapakatikati.

1. Gwirani chingwe mdzanja lililonse ndikuyimirira ndi mapazi phewa m'lifupi.
2. Bwerani maondo anu pang'ono ndikugwada patsogolo m'chiuno. Lolani chingwe cholimbana ndi chingwe chikoka manja anu kumtunda kwa mapazi anu.
3. Onjezani kuchokera mchiuno ndikubwerera kumalo oyambira, muyimirire.

Ndi zolimbitsa thupi ziti zina zomwe zimagwira ntchito yamagulu ofanana?

Zochita zotsatirazi ndi njira zina m'malo mwakuphedwa. Amagwiranso ntchito minofu yofanana.

Kettlebell akusambira

Zida zofunikira: Kettlebell

1. Yambani ndi mapazi anu phewa-mulifupi padera. Ikani kettlebell pansi pakati pa mapazi.
2. Khalani lathyathyathya kumbuyo ndi hinge patsogolo ndi m'chiuno mwako kuti muwerame ndi kugwira kettlebell ndi manja onse.
3. Sungani msana wanu molunjika ndi mapazi pansi. Kokani kettlebell kumbuyo pakati pa miyendo yanu.
4. Kankhirani m'chiuno mwanu ndikukokera mawondo anu kuti mupite patsogolo. Sungani kettlebell patsogolo pa thupi lanu. Kusunthaku kuyenera kuti kukuchokera kulimba kwa miyendo yanu, osati mapewa anu. Kuphulika kumeneku kuyenera kuyendetsa kettlebell pachifuwa kapena paphewa.
5. Limbikitsani minofu yanu yam'mimba ndikulumikiza dzanja lanu ndi minofu yanu kuti muime pang'ono pamwamba musanakokere kettlebell kubwerera m'miyendo.
6. Chitani masentimita 12 mpaka 15. Gwiritsani ntchito mpaka 2 mpaka 3.

Mfuti pa Bosu

Zida zofunikira: Wophunzitsira bwino wa Bosu

1. Ikani ophunzitsira a Bosu pansi, mosanjikizana. Ikani phazi lanu lamanja pakati pa mbali yathyathyathya ya Bosu.
2. Wongolerani mwendo wanu wamanzere ndikuutukula patsogolo pa thupi lanu.
3. Sungani pamiyendo yoyimirira ndikugwada bondo ndikuchepetsa thupi lanu pang'onopang'ono. Sungani kulemera kwa thupi lanu chidendene, ndipo, ndi msana wanu wowongoka, tsamira patsogolo.
4. Finyani glute yanu yakumanja ndikuyimirira kuti mubwerere poyambira.
5. Chitani maulendo 5 mpaka 10 pa mwendo umodzi. Kenako sinthani mwendo wakumanzere ndikubwereza. Gwiritsani ntchito mpaka 3 sets.

Muthanso kuchita masewerawa pansi ngati kusanja pa Bosu kwapita patsogolo kwambiri.

Tengera kwina

Ziwopsezo zakufa ndizovuta kuchita. Ngati mumachita masewera olimbitsa thupi, gwirani ntchito ndi wophunzitsa kapena wolimbitsa thupi. Amatha kuwonetsa njira yolondola. Uzani wophunzitsayo ayang'ane mawonekedwe anu kuti atsimikizire kuti mukuchita zolondola molondola.

Mukakhala ndi fomu yolondola, mutha kuchita masewera olimbitsa thupi nthawi zonse monga gawo lanu lochita masewera olimbitsa thupi. Nthawi zonse lankhulani ndi dokotala musanayambe njira yatsopano yolimbitsa thupi.