Zochita zabwino kwambiri zamaphunziro athunthu amapewa ndi momwe mungachitire

Zamkati

• 1. Kukula kwamapewa kapena kukulitsa
• 2. Kutalika kwotsatira
• 3. Kukwera kutsogolo
• 4. Mzere wapamwamba
• 5. Mtanda wosinthika

Kuphunzitsa phewa ndikofunikira monga kuphunzitsa gulu lina lililonse lamatupi m'thupi, chifukwa minofu ndi mafupa omwe amapanga mapewa ndi ofunikira kuonetsetsa kukhazikika ndi kulimba kwamiyendo yam'mwamba ndikulola mayendedwe monga kukweza mikono ndikuwapititsa patsogolo, kumbuyo ndi mbali.

Ndikofunikira kuti kuwonjezera pamapewa, ma biceps, ma triceps ndi mikono patsogolo aphunzitsidwe kuti pakhale zotsatira zabwino zokhudzana ndi vuto la hypertrophy ndikuchepetsa kuchepa kwa magazi, mwachitsanzo.

Kuphatikiza apo, tikulimbikitsidwa kuti akatswiri ophunzitsidwa limodzi azikutsatirani kuti musinthe masewera olimbitsa thupi mogwirizana ndi zolinga zanu komanso mtundu wa thupi lanu, kuwonjezera pakutsata katswiri wazakudya kuti azisintha zakudya zanu. Onaninso masewera olimbitsa thupi abwino pachifuwa, ma biceps ndi ma triceps.

1. Kukula kwamapewa kapena kukulitsa

Kukula kapena kukulitsa kwa mapewa kumatheka kuimirira kapena kukhala ndi ma dumbbells kapena barbell. Kusunthaku kuyenera kuchitidwa mwa kugwira ma dumbbells kapena barbell ndi chikhatho choyang'ana kutsogolo komanso kutalika pomwe mkono ndi mkono wam'mbali zimapanga ngodya ya 90º. Kenako, kwezani dzanja lanu mpaka zigongono zitakulitsidwa ndikubwereza mayendedwe molingana ndi maphunziro omwe adakhazikitsidwa.

2. Kutalika kwotsatira

Kukweza kwammbali kumatha kuchitika kuti mugwire ntchito mapewa onse nthawi imodzi kapena kamodzi. Kuti muchite izi, gwirani cholumikizira ndi chikhatho chikuyang'ana pansi ndikukweza chammbali chammbali cham'mbali mpaka phewa. Malinga ndi cholinga chamaphunzirowa, mutha kusinthitsa chigongono chanu pang'ono kapena kukweza cholumikizira patsogolo pang'ono.

Zochita zamtunduwu zimatsindika kwambiri za ntchito zamankhwala am'munsi komanso zam'mbuyo, ndiye kuti, gawo lapakati ndi kumbuyo kwa minofu yophimba phewa, deltoid.

3. Kukwera kutsogolo

Kukweza kutsogolo kumatha kuchitidwa ndi ma dumbbells kapena ndi barbell ndipo zida ziyenera kugwiridwa ndi chikhatho cha dzanja loyang'ana thupi ndikukweza, ndikutambasula manja, kutalika kwa phewa, kubwereza zolimbitsa thupi monga akuwonetsera akatswiri ophunzitsira. Pe. Zochita izi zimatsindika kwambiri kutsogolo kwa minofu ya deltoid.

4. Mzere wapamwamba

Sitiroko yayikulu imatha kuchitika mwina ndi bala kapena pulley ndipo zida ziyenera kukokedwa, kusinthitsa zigongono, mpaka kutalika kwa mapewa. Ntchitoyi imagogomezera kwambiri zakumbuyo, koma imagwiranso ntchito pamankhwala am'mbali.

5. Mtanda wosinthika

Mtanda wopangika ungapangidwe mwina pamakina kapena kukhala patsogolo pa benchi yopendekera kapena thunthu limapendekera patsogolo. Pankhani yoti achitidwe pa benchi, mikono iyenera kukwezedwa mpaka kutalika, kubwereza mayendedwe molingana ndi maphunziro omwe adakhazikitsidwa. Zochita izi zimagwira ntchito kwambiri kumapeto kwa deltoid, komanso ndichimodzi mwazolimbitsa thupi zomwe zikuwonetsedwa kuti zigwiritse ntchito minofu yakumbuyo, mwachitsanzo.