Chifuwa: Zochita zabwino kwambiri kuti mukule ndikufotokozera

Zamkati

• Zochita 5 zokulitsa chifuwa
• 1. Makina osindikizira a benchi okhala ndi ma dumbbells
• 2. Bench atolankhani ndi barbell
• 3. Kumira m'mipiringidzo yofananira
• 4. Makankhidwe
• 5. Crossover ndi chogwirira mkulu

Ndondomeko yophunzitsira yopangira chifuwa iyenera kukhala ndi mitundu yosiyanasiyana yochita masewera olimbitsa thupi chifukwa, ngakhale ziwalo zonse zamtunduwu zimayambitsidwa panthawi yophunzitsira, pali zochitika zina zolimbitsa kwambiri gawo limodzi kapena awiri. Chifukwa chake, nthawi zonse kumakhala kofunikira kuphatikiza zolimbitsa thupi za magawo osiyanasiyana pachifuwa, kuti mupeze minofu yolimba komanso yolumikizana.

Pectoral ndi gulu laminyewa lomwe limagawika minofu iwiri yayikulu: pectoralis yayikulu ndi pectoralis yaying'ono. Nthawi zambiri, gulu lomwe limagwiritsidwa ntchito pochitira masewera olimbitsa thupi komanso zokongoletsa ndiye chapachifuwa chachikulu kwambiri, chomwe chili pamwamba motero, chimawoneka bwino. Komabe, minofu imeneyi imagawidwanso m'magawo ang'onoang'ono atatu: kumtunda, pakati ndi pansi, zomwe zimafunikira kugwiridwa.

Monga momwe zimaphunzitsira mphamvu zina, katundu amene mwasankha ayenera kusinthidwa kutengera mphamvu ya munthu aliyense, popeza ngati muli wonenepa kwambiri, zimatha kuchititsa masewera olimbitsa thupi. Ndikofunika kuti munthu adziwe kuti kukula kwa minofu kumatenga nthawi, ndipo sikufulumira chifukwa katundu umakula.

Onaninso maupangiri 8 kuti muthe kupeza minofu mwachangu.

Zochita 5 zokulitsa chifuwa

Dongosolo lamaphunzirowa liyenera kukhala ndi machitidwe osachepera atatu kapena anayi osiyanasiyana, omwe amafikira pectoralis yayikulu kwambiri komanso yaying'ono kwambiri. Chifukwa chake, choyenera ndikusankha pakati pa zochitika zotsatirazi:

1. Makina osindikizira a benchi okhala ndi ma dumbbells

Zochita zolimbitsa thupi kuti zigwire ntchito: chapamwamba pectoral.

Ntchitoyi iyenera kuchitikira pa benchi yochitira masewera olimbitsa thupi yomwe imayenera kuikidwa mozolowera malinga ndi zomwe aphunzitsi amachita. Ndiye muyenera:

1. Gona chagada pabenchi lokonda, mutanyamula ma dumbbells ndi kulemera koyenera;
2. Tambasulani manja anu mozungulira thupi lanu, mpaka mutangotsala pang'ono kukhudza linzake ndi chopukutira ndipo mzigongono mutasinthasintha pang'ono;
3. Chepetsani manja anu, mpaka mutamamva kuti chifuwa chanu chikutambasula ndipo mpaka mikono yanu itapendekeka ngati 90º. Pakadali pano munthu ayenera kudzozedwa;
4. Kwezani ma dumbbells mpaka pamalo oyambira, kutulutsa mpweya m'mapapu mukamayenda.

Ma seti 4 obwereza 8 mpaka 12 ayenera kuchitidwa, kupumula kwa mphindi imodzi pakati pa seti iliyonse. Chizindikiro chabwino ndikuyamba kuchita masewera olimbitsa thupi ndi ma dumbbells opepuka ndikukula pang'onopang'ono, popeza kubwereza kumachepa. Chitsanzo chabwino ndikuchita 12-12-10-8, mwachitsanzo.

Ntchitoyi itha kuchitidwanso ndi benchi ku 0º, ndiye kuti, mopingasa, komabe, pectoral wapakati adzagwiridwa kwambiri, m'malo mokweza.

2. Bench atolankhani ndi barbell

Zochita zolimbitsa thupi kuti zigwire ntchito: pectoral wapakati.

Ichi ndi chimodzi mwazinthu zolimbitsa thupi kwambiri pophunzitsa pachifuwa, komanso zovuta kwambiri komanso ndizothandiza kwambiri kukulitsa dera lapakatikati ndi voliyumu yonse ya chifuwa. Kuti muchite zolimbitsa thupi moyenera muyenera:

1. Ikani benchi mozungulira ndikugona chagada;
2. Gwirani barbell ndi manja anu paphewa-mulifupi;
3. Gwetsani bala, kusinthasintha mikono yanu mpaka bala ikukhudzani pachifuwa ndikupumuliraniko mukuyenda;
4. Tambasulani manjawo, ndikukankhira bala mpaka mikono itakwaniritsidwa. Mukuyenda uku, mpweya uyenera kutulutsidwa m'mapapu.

Payenera kukhala magulu anayi a kubwereza 8 mpaka 12, kupumula kwa mphindi imodzi pakati pa seti iliyonse.

Ntchitoyi ikhoza kuchitika mothandizidwa ndi munthu wina, makamaka poyesera kuwonjezera kulemera kwa barbell, kuti isagwere pachifuwa. Kapenanso, mutha kuchita zolimbitsa thupi pogwiritsa ntchito ma dumbbells, m'malo mwa barbell.

3. Kumira m'mipiringidzo yofananira

Zochita zolimbitsa thupi kuti zigwire ntchito: m'munsi pectoral.

Kumira nthawi zambiri kumagwiritsidwa ntchito kuphunzitsira ma triceps, komabe, kusiyanasiyana pang'ono pazochitikazi kumatha kuthandizira kukulitsa chifuwa chapansi. Kuti muchite izi, muyenera:

1. Gwirani mipiringidzo yofananira ndi manja onse awiri, manja anu atawongoka;
2. Pindani manja anu pang'onopang'ono mpaka mutafikira ngodya ya 90º, ndikutsamira torso yanu patsogolo pang'ono;
3. Bwererani ndikutambasula manja anu mpaka mukafike poyambira.

Chofunikira ndichopanga ma seti 4 obwereza 8 mpaka 12, kupumula pafupifupi 1 miniti pakati pa seti iliyonse.

Pazochitikazi, ndikofunikira kuyesa kuti torso ipendekeke mtsogolo mukamatsikira, kuonetsetsa kuti mphamvuyo imagwiritsidwa ntchito makamaka kumunsi kwa chifuwa chomwe mukufuna kugwirapo.

4. Makankhidwe

Zochita zolimbitsa thupi kuti zigwire ntchito: pectoral wapakati.

Kuchita masewera olimbitsa thupi kosavuta komanso kosavuta kwa aliyense ndi kupindika, komwe, kuwonjezera pakugwira ntchito pachifuwa chapakati, kumathandizanso kulimbikitsa mikono ndipo kumatha kuchitidwa kunyumba. Kuti muchite masewera olimbitsa thupi muyenera:

1. Khalani pamalo a thabwa, mikono yanu ili patali;
2. Chepetsani ndikusinthasintha mikono yanu mpaka mutakhudza pachifuwa pansi, ndikukhazikitsa zigongono zanu kunja kwanu ndikutuluka kwanu;
3. Bwerezaninso, kubwerera pamalo oyambira.

Ntchitoyi iyenera kuchitidwa m'magulu anayi obwereza 15 mpaka 30.

5. Crossover ndi chogwirira mkulu

Zochita zolimbitsa thupi kuti zigwire ntchito: chapamwamba ndi chapakati pectoral.

Iyi ndi njira yabwino kumaliza maphunziro pachifuwa, omwe kuphatikiza pakugwira gawo lakumtunda ndi chapakati, amathandizanso kufotokoza dera lomwe lili pakati pa minofu iwiri pachifuwa, ndikupanga tanthauzo lalikulu. Kuti muchite izi, gwiritsani ntchito makina achingwe ndikutsatira njira zotsatirazi:

1. Gwirani zogwirira zonse zazingwe zazingwe;
2. Kokerani zigwiriro pansi, mpaka manja agwirizane kutsogolo kwa m'chiuno, kuti zigongono zigwadire pang'ono;
3. Bwererani pamalo oyambira ndi manja anu paphewa.

Mutha kupanga magulu anayi obwereza kubwereza 12 mpaka 15 ndikupuma kwa mphindi imodzi pakati pa seti iliyonse.