Pezani chifuwa chogonana

Zamkati

• Onaninso za

Njira ya mphunzitsi

Kuti muchite masewera olimbitsa thupi, chitani zomwe zimapangitsa kuti minofu yanu ya pachifuwa igwire mbali imodzi.

Chifukwa chake zimagwira ntchito

Minofu imapangidwa ndi ulusi womwe umayenda mosiyanasiyana. Mukamagwira ntchito zolemera, mukufuna kutsatira ulusi wa ulusiwo momwe mungathere, akutero mphunzitsi Jeff Munger. Minofu ina imayenda mozungulira pachifuwa chanu, pomwe ina imayenda mozungulira kuchokera pakati pa sternum (fupa la pachifuwa) mpaka pamapewa anu - kotero mukufuna kuchita masewera olimbitsa thupi omwe amafunikira kukankhira kutsogolo komanso kumtunda.

Makaniko a minofu

Minofu yanu yayikulu pachifuwa ndi yayikulu ya pectoralis, minofu yayikulu, yooneka ngati fan. Mbali imodzi ya minofu imamangirira pakati pa kolala yanu ndipo imagwira ntchito ndi anterior deltoid, aka minofu yanu yakumaso, kuti musunthire mikono yanu patsogolo ndikukweza komanso kutembenuzira mikono yanu mkati. Mbali ina, yomwe imayambira ku sternum ndi kumtunda kwa nthiti zisanu ndi chimodzi mpaka pamwamba pa fupa la kumtunda kwa mkono wanu, imalimbikitsidwa ndikuyenda pansi ndi kutsogolo kwa mkono. Kuphatikiza apo, ma triceps amatenga nawo mbali pamakina osindikizira a benchi komanso kukankhira mpira.

Zambiri

Kuti muchite izi, mufunika ma dumbbells, makina opangira chingwe ndi mpira wokhazikika, zonse zomwe zimapezeka kumalo ambiri ochitira masewera olimbitsa thupi.

Wotsogolera maphunziro

Oyamba / Apakatikati

Chitani zolimbitsa thupi katatu pamlungu, kupuma patapita nthawi yolimbitsa thupi. Pakati pa seti, tambasulani minofu yanu kwa masekondi 30. Kupititsa patsogolo ku masewera olimbitsa thupi pambuyo pa masabata 4-8.

Zapamwamba

Sinthani kusuntha uku: Popanda kupuma, chitani seti imodzi ya 10 zolimbitsa thupi zilizonse. Izi zikufanana ndi 1 superset. Dikirani masekondi 60, ndikubwereza. Pangani 3 supersets yonse. Kuti mumve zambiri, chitani seti 1-2 (kubwereza 10 iliyonse) ya makina osindikizira a mpira: Gona pa benchi yafulati ndikuponya mpira wamankhwala wolemera mapaundi 5 mmwamba.

Malangizo a wophunzitsa

* Gwiritsani ntchito kukana kokwanira kuti mutope minofu yanu ya pachifuwa kuti mutha kubwerezanso kumapeto kwa seti iliyonse.

* Kuti mupewe kusamvana pakati pa magulu otsutsana a minofu, wonjezerani izi ndi mayendedwe omwe amakhudza kumbuyo kwanu ndi kumtunda, monga mizere yokhala pamwamba ndi ntchentche zopindika.

* Kuti mupeze zambiri pazochita zilizonse zolimbitsa thupi, Finyani ndikulumikiza minofu yanu pachifuwa musanayime.

* Mukamagwira pachifuwa, musalole kuti nthiti yanu igwere; sungani chifuwa chanu ngakhale mukukankhira mikono yanu kutsogolo kapena kulumikizana.

Onaninso za