Momwe Mungapezere Mapewa Aakulu

Zamkati

• Kodi mungasinthe kukula kwa mapewa anu?
• Zochita pamapewa ambiri
• Anakhala kumbuyo kumbuyo
• Kukoka nkhope
• Dumbbell kutsogolo kukweza
• Mzere wa 45-degree wotsetsereka
• Pamwamba pa atolankhani
• Mudzawona zotsatira posachedwa bwanji?
• Lankhulani ndi dokotala wanu
• Kutenga

Chifukwa chiyani mungafune mapewa otakata?

Mapewa akulu ndi ofunikira chifukwa amatha kupanga chimango chanu kukhala chofananira ndikukulitsa mawonekedwe akuthupi. Amapanga kansalu kotembenuzika kotembenuka kumtunda kwakumtunda kotambalala pamwamba komanso kochepera m'chiuno. Mapewa otambalala amakhala ozungulira kuposa ozungulira, ndipo nthawi zina amakhala ndi mafupa owonekera. Nthawi zambiri amalumikizidwa ndi masewera othamanga.

Mapewa otambalala nthawi zambiri amakhala olimba, omwe angakuthandizeni pantchito za tsiku ndi tsiku monga kunyamula zinthu zolemera kapena masewera. Simudzakhalanso wodzivulaza mukamachita masewera olimbitsa thupi.

Kukhala ndi mapewa opangidwa bwino kumatha kuwonetsa mphamvu ndi thanzi popeza mudzakhala ndi minofu yambiri yakumtunda. Ndibwino kuti muthandize mphamvu zamapewa ndi msana wolimba ndi mikono komanso chiuno chowonda.

Kuyimirira molunjika kumatha kuthandiza kukulitsa mawonekedwe amapewa anu. Kutsegula chifuwa chanu ndikubweza mapewa anu kumbuyo kwanu kungakuthandizeni kuti mukhale bwino. Izi zitha kukupangitsani kumverera ndikuwoneka olimba mtima komanso kukulimbikitsani.

Kodi mungasinthe kukula kwa mapewa anu?

Kutalika kwamapewa kumatha kusinthidwa pamlingo winawake. Simungasinthe mafupa anu, omwe amatsimikiziridwa makamaka ndi chibadwa. Izi zikuphatikiza kukula kwa ma kolala, gawo lofunikira m'lifupi mwamapewa.

Komabe, mutha kupanga ndikukula mwamapewa amisempha. Mutha kugwiritsa ntchito njira zophunzitsira kuti mapewa anu akhale olimba, zomwe zimawapangitsa kuti aziwoneka otakata komanso osangalatsa. Popeza mufunika kuwonetsetsa kuti mapewa anu akuwoneka bwino kuchokera kutsogolo, mbali, ndi kumbuyo, mudzafuna kugwira mbali zonse zamapewa anu. Izi zitha kuthandizanso kukonza mapewa ozungulira, kapena "otsetsereka,".

Ganizirani kugwira ntchito pa deltoids, kapena delts. Amakhala ndi magulu atatu osiyana a ulusi wa minofu:

• Kupitilira patsogolo. Ili ndiye mbali yakutsogolo ya phewa.
• Medial kapena ofananira nawo deltoid. Ili ndiye gawo lapakati lamapewa.
• Zojambula zakumbuyo. Ili ndiye kumbuyo kwa phewa.

Zochita pamapewa ambiri

Pansipa pali masewera olimbitsa thupi ochepa omwe mungachite kuti mufutukule mapewa anu. Ndikulimbikitsidwa kuti muzichita zolimbitsa thupi kamodzi kapena katatu pa sabata osachepera tsiku limodzi pakati pa magawo. Yambani ndi zolemera zochepa mpaka zochepa, ndikumanga kutalika ndi kulimba. Izi zithandiza kupewa kuvulala.

Anakhala kumbuyo kumbuyo

1. Khalani m'mphepete mwa benchi yokhala ndi ma dumbbells pambali panu.
2. Bwerani patsogolo ndikutsitsimutsani miyendo yanu.
3. Sungani msana wanu mosabisa.
4. Pepani pang'onopang'ono kwezani zolemera ndikukwera mpaka mbali zanu zitakhala kutalika.
5. Gwadani pang'ono mivi yanu ndipo pendeketsani manja anu patsogolo mukamachita izi.
6. Gwirani malowa kwa masekondi ochepa.
7. Pepetsani manja anu kumbuyo pomwe mukuyamba.
8. Chitani ma seti 3-4 a 10-15 reps.

Kukoka nkhope

1. Ikani chingwe cholumikizira chingwe ndikuyika kutalika kwa chifuwa chanu chapamwamba kapena pang'ono pang'ono.
2. Gwirani chingwecho mwamphamvu ndikubwerera mmbuyo kuti muyambitse mkangano.
3. Khalani mchiuno mwanu mukayamba kukoka chingwe.
4. Lolani zigongono zanu kuti ziziwonekera kumbali ndi kufanana pansi.
5. Kokani chingwe kumaso kwanu.
6. Gwiritsani ntchito malowa kwathunthu kwakanthawi kwakanthawi kwinaku mukuyang'ana kwambiri zotengera zakumbuyo ndi kumbuyo.
7. Pang'onopang'ono mubwerere kumalo oyambira.
8. Chitani magawo 3-5 a 15-20 reps.

Dumbbell kutsogolo kukweza

1. Imani molunjika ndi cholumikizira m'manja.
2. Ikani manja anu patsogolo panu ndi manja anu akuyang'ana ntchafu zanu.
3. Sungani torso yanu osayima ndikukweza dumbbell kumanzere.
4. Sungani pang'ono m'zigongono ndi kanjedza mutayang'ana pansi.
5. Kwezani dzanja lanu mpaka litakwera pang'ono kuposa kufanana pansi.
6. Imani kaye kumtunda ndikutsitsa mkono wanu pang'onopang'ono pamalo oyambira.
7. Bwerezani kumanja.
8. Chitani magawo 2-3 a 16-20 reps.

Mzere wa 45-degree wotsetsereka

1. Gona m'mimba mwako pa benchi yokwanira madigiri 45.
2. Lolani mikono yanu kuti ipachikike molunjika mutanyamula cholumikizira m'manja.
3. Finyani masamba anu paphewa palimodzi pamene mukuweramitsa zigongono kuti mukweze manja anu.
4. Sungani mikono yanu yakumtunda mozungulira thupi lanu poyenda.
5. Imani pang'ono pamwamba pa mayendedwe.
6. Pang'onopang'ono mubwezereni zolembazo poyambira.
7. Chitani magawo 2-3 a 6-12 reps.

Pamwamba pa atolankhani

1. Imirirani molunjika ndikugwira barbell kapena ma dumbbells pang'ono pamwamba pa chifuwa chanu chapamwamba ndi manja anu wokulirapo pang'ono kuposa mulifupi mwake.
2. Sakanizani kulemera kwake molunjika padenga kwinaku mukukweza zigongono zanu.
3. Khalanibe olimba m'miyendo, kumbuyo, ndi pachimake kuti musinthe.
4. Pansi kuti mubwerere poyambira.
5. Chitani magawo 2-3 a maulendo 5-8.

Mudzawona zotsatira posachedwa bwanji?

Mudzamva zotsatira zake zisanawoneke bwino. Ngati mutagwira ntchito kawiri kapena katatu pa sabata osachepera mphindi 20, mutha kuwona zotsatira pakangotha ​​milungu ingapo kapena miyezi ingapo. Zotsatira zowonekera zimadaliranso pazinthu monga kukula kwa thupi lanu, kuchuluka kwamafuta amthupi, komanso zakudya. Kutalika kwanu komanso kulimbitsa thupi kwanu ndikulimba kwanu kumathanso kukhudza zotsatira.

Lankhulani ndi dokotala wanu

Nthawi zonse lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Izi ndizofunikira makamaka ngati mwavulala kapena mwayamba kumene kuchita masewera olimbitsa thupi. Osachita masewera olimbitsa thupi omwe amapweteka kwambiri kapena osasangalatsa. Mungafune kuchita masewera olimbitsa thupi moyang'aniridwa ndi akatswiri ophunzitsidwa bwino.

Samalani ngati muli ndi vuto la mtima, kuthamanga kwa magazi, kapena vuto lina lililonse lomwe lingakhudzidwe ndi masewera olimbitsa thupi. Kungakhale lingaliro loyenera kuyamba ndi chizolowezi chofatsa, monga yoga, ngati muli ndi kuthamanga kwa magazi.

Pangani pang'onopang'ono pokhudzana ndi kutalika ndi kulimbitsa thupi kuti mupewe kuvulala. Nthawi zonse mugwiritse ntchito mayikidwe oyenera komanso mawonekedwe abwino mukamachita masewera olimbitsa thupi. Onetsetsani kuti osapanikizika, kupsyinjika, kapena kukakamiza mayendedwe aliwonse. Gwiritsani ntchito kulemera koyenera komwe sikulemera kwambiri.

Kutenga

Samalani mukamayamba pulogalamu yatsopano yophunzitsira. Ngati muli ndi nkhawa kapena mavuto ena, lankhulani ndi dokotala musanayambe. Pangani dongosolo lolimbitsa thupi ndikulitsatira. Khalani osasunthika ndikukumbukira kuti zitenga nthawi kuti muwone ndikusunga zotsatira.

Yambani pang'onopang'ono ndikuwonjezera nthawi yayitali komanso kulimbitsa thupi kwanu mukamakula bwino. Yambirani pamapewa anu kangapo pamlungu. Sungani nthawi yanu yonse yolimbitsa thupi kuti mulimbitse thupi lanu lonse. Phatikizaninso zolimbitsa thupi zamtima.