Kodi Kugwira Ntchito Moyenera Kuthandizira Pochita Zolimbitsa Thupi?

Zamkati

• Kugwira mopitilira muyeso motsata kugwira mwamphamvu ndi kusakaniza mosakanikirana
• Zopindulitsa kwambiri
• Kulimbana kwambiri ndi anthu omwe afa
• Kugwira mopitilira muyeso pama pullups
• Kutsika kwa Lat
• Kuchulukitsa pamasamba
• Tengera kwina

Fomu yoyenera ndi maluso ake ndichofunikira kuti muteteze bwino. Fomu yophunzitsira zolemera yolakwika imatha kubweretsa zovuta, zovuta, zophulika, ndi zovulala zina.

Zochita zambiri zolimbitsa thupi zimaphatikizapo kukankha kapena kukoka. Momwe mumagwirira chinthu chomwe mukukankhira kapena kukoka (monga chomenyera cholembera cholemera) chingakhudze momwe mungakhalire, chitetezo chanu, komanso kuthekera kwanu kukweza kulemera kwambiri.

Kutengera zolimbitsa thupi, kugwira kwanu kungakhudzenso magulu amtundu womwe mukugwira.

Njira imodzi yodziwika yomangira bala ndikumangirira mwamphamvu. Kugwira kotereku kumakhala ndi zabwino ndi zoyipa, kutengera zolimbitsa thupi. Zitsanzo zina zodziwika bwino zakukakamiza kukoka zomwe zingagwiritse ntchito mwamphamvu ndi monga:

• zakufa
• squats
• kugundana
• osindikiza benchi
• mizere ya barbell

Kugwira mopitilira muyeso motsata kugwira mwamphamvu ndi kusakaniza mosakanikirana

Chizolowezi chogwira dzanja ndikumagwira pa bar ndi zikhatho zanu moyang'ana thupi lanu. Izi zimatchedwanso kugwiranso kutchulidwa.

Pazithunzi, kugwirana mwamphamvu kumatanthauza kuti mumatha kumenyera pansi, ndikanjenjemera ndi manja anu. Kugwira mwachinsinsi kumatchedwanso grip supinated kapena grip yotsutsana.

Monga momwe dzinalo likusonyezera, kulumikizana kosakanikirana kumakhudza kugwirana chala ndi chikhatho chimodzi moyang'anizana nanu (mopambanitsa) ndi chinzake chomwe chikuyang'anizana nanu (pansi). Mgwirizano wosakanikirana umagwiritsidwa ntchito kwambiri pakufa.

Zopindulitsa kwambiri

Gulu logwirirali limasinthasintha kuposa kuligwira mwamphamvu. Nthawi zambiri amatchedwa "standard" grip in weightlifting popeza itha kugwiritsidwa ntchito pochita masewera olimbitsa thupi ambiri, kuyambira pamakina osindikizira a benchi mpaka kuwombera mpaka kufa.

Pazinthu zina zolimbitsa thupi, kugwira mwamphamvu kumatha kukuthandizani kulimbitsa mphamvu ndikulimbitsa minofu yanu yakumaso mukamachita masewera olimbitsa thupi.

Kugwira mopambanitsa kungakuthandizeninso kuthana ndi magulu amisili omwe sangakhale otseguka kwambiri mukamagwiritsa mwamphamvu. Izi zimadalira masewera olimbitsa thupi omwe mukuchita komanso zolinga zanu zakulemera.

Kulimbana kwambiri ndi anthu omwe afa

Kufa ndikuchita masewera olimbitsa thupi momwe mumayang'ana patsogolo kuti mutenge cholembera cholemera kapena kettlebell pansi. Mukamatsitsa bala kapena kettlebell, chiuno chanu chimamangiriridwa kumbuyo kwanu kumbuyo kwanu.

Kufa kumalimbitsa msana wanu wam'munsi ndi m'munsi, glutes, chiuno, ndi khosi.

Kufa kumafuna kugwira mwamphamvu chifukwa simungathe kunyamula cholemetsa chomwe simungathe kuchigwira ndi manja anu. Kulimbitsa kugwira kwanu kumakuthandizani kuti mukhale wolemera kwanthawi yayitali.

Zomangirira ziwiri zomwe zimagwiritsidwa ntchito popheratu anthu ndikulumikiza kwakukulu komanso kulumikizana kosakanikirana. Pali zotsutsana zambiri pagulu lazolimbitsa thupi zokhudzana ndi mtundu wanji wazogwirira bwino.

Anthu ambiri mwachilengedwe amangogwira cholembera chakufa pogwiritsa ntchito mwamphamvu, manja awo onse atayang'ana matupi awo. Kugwira mopitilira muyeso kumathandizira kumanga mkono wakutsogolo ndikugwira mwamphamvu popeza muyenera kuyimitsa bala kuti lisasunthike mukakweza.

Mtundu uwu wamtunduwu umalimbikitsidwa kuti mukhale otentha komanso malo opepuka. Mukamapita kumateti olemera, mutha kupeza kuti simungathe kumaliza kukweza chifukwa mphamvu yanu yantchito imayamba kulephera.

Pachifukwa ichi, mapulogalamu ambiri okweza zolimbikitsa amalimbikitsa kusinthana ndi magulu azinthu zolemetsa. Kuwongolera kosakanikirana kumalimbikitsidwanso pazifukwa zachitetezo chifukwa kumalepheretsa bar kuti isatuluke m'manja mwanu.

Pamene mukulitsa kuchuluka kwa kulemera kwanu komwe mukukweza panthawi yakufa, sinthani kuti musakanizike pomwe simungathenso kugwirana. Mutha kuwonjezera zolemetsa ku bala ndikumangirira.

Komabe, kafukufuku wina wocheperako adapeza kuti kugwiritsira ntchito mosakanikirana kumatha kubweretsa kugawa kosafunikira pakukweza, ndipo kafukufuku wina adazindikira kuti kumatha kuyambitsa kusamvana pakukula kwa minofu pakapita nthawi poyerekeza ndi kugwiranso ntchito mopambanitsa.

Pofuna kuthana ndi kusamvana kwa minyewa, sinthanitsani ma seti aliwonse ndikugwiritsa ntchito mosakanikirana pokhapokha kulemera kwakukulira kuti muthe kukweza mosamala ndi dzanja.

Kugwira mopitilira muyeso pama pullups

Chikoka ndimachitidwe olimbitsa thupi omwe mumangogwiritsa pachitsulo ndikudzikweza mpaka chibwano chanu chifike pamwamba pa bala, mapazi anu osakhudza pansi konse. Mapuloteni amalunjika minofu yakumbuyo. Kugwira mopitilira muyeso kumawerengedwa kuti ndikovuta kwambiri kwakapangidwe kake.

Kugwiritsira ntchito mwamphamvu panthawi yolimbitsa thupi kumathandizira minofu yambiri - makamaka ma biceps anu ndi msana wanu wam'mwamba. Kugwira bala mwachinyengo mukamadzikoka nthawi zambiri kumatchedwa chinup m'malo mokoka.

Ngati cholinga chanu ndikukulitsa nyonga yanu, lingalirani kuchita zonse zolimbitsa thupi (zogwira mopitilira muyeso) ndi ma chinups (kugwira mwamphamvu) panthawi yolimbitsa thupi.

Njira inanso ndikuti mugwiritse ntchito zida ziwiri zooneka ngati D. Zogwirizirazo zimakulolani kuti mugwire kapamwamba mwamphamvu kwambiri ndipo zizungulirani mukakweza mpaka manja anu akuyang'anizana.

Kukoka ndi ma D kumakuthandizani kuti muziyenda mochulukira kwambiri ndikukhala ndi minofu yambiri kuposa bala wamba, kuphatikiza pakati ndi mikono yanu.

Kutsika kwa Lat

Njira ina yochitira pullups ndikugwiritsa ntchito makina otchedwa lat pulldown machine. Makinawa amagwiritsa ntchito kwambiri minofu ya latissimus dorsi. "Lats" ndi minofu yayikulu kwambiri yakumbuyo.Mutha kugwiritsa ntchito makina a lat pulldown pogwiritsa ntchito mobisa kapena mwamphamvu.

Kafukufuku m'modzi adawonetsa kuti kugwira mwamphamvu kwambiri kuti kukhale kogwira mtima kuposa kungowagwira mwachangu poyambitsa ma lats apansi. Kumbali inayi, kugwira mwamphamvu kumathandizira kuyambitsa ma biceps anu kuposa kungogwira mwamphamvu.

Kuchulukitsa pamasamba

Squat ndi mtundu wa masewera olimbitsa thupi omwe mumatsitsa ntchafu zanu mpaka zikufanana pansi kwinaku mukusunga chifuwa chanu. Magulu amathandizira kulimbitsa minofu mu glutes ndi ntchafu zanu.

Mutha kuchita masewera opanda zolemera, kapena mutha kugwiritsa ntchito barbell kuti muwonjezere kulemera kwanu. Kawirikawiri bala imayikidwa kumtunda chakumbuyo ndi kumbuyo kwanu.

Kugwira mopambanitsa ndiyo njira yotetezeka kwambiri yolumikizira bar nthawi ya squat. Simuyenera kuyesa kuthandizira kulemera ndi manja anu konse. Kumbuyo kwanu kwakumtunda mumanyamula kapamwamba pomwe kulimbikira kwanu kumalepheretsa bar.

Tengera kwina

Kugwiritsa ntchito mwamphamvu panthawi yolimbitsa thupi kumathandizira kulimbitsa minofu yanu yakutsogolo ndikuthandizira kulimbitsa mphamvu yanu yonse.

Kawirikawiri zimalimbikitsidwa kuti mugwiritse ntchito mwamphamvu pochita masewera olimbitsa thupi, monga squats ndi ma deadlifts, kuti mupindule kwambiri ndikupewa kusamvana kwa minofu.

Komabe, pochita zakufa, pangafunike kusinthana kuti mugwirizane mukamakweza zolemetsa zolemera kwambiri, popeza mphamvu yanu yogwira itha kulephera pomangirira mwamphamvu.

Pochita masewera ena, monga ma pullups kapena mizere ya barbell, kugwira kwanu kumathandizira kudziwa magulu amtundu womwe akugwiritsidwa ntchito kwambiri. Kutengera ndi zolinga zanu, mungafune kusiyanitsa zomwe mumachita kuti muchite zambiri kuti muwongolere magulu am'mimba kumbuyo kwanu, mikono, mikono yanu, ndi pachimake.