đŸ”„ Maphunziro a Mwendo wa Akazi: Zolimbitsa Thupi Zabwino Kwambiri

Pokumbukira kuti miyendo yakumunsi yopangidwa bwino ndi gawo limodzi mwa zolinga zazikulu za omvera azimayi ku malo ochitira masewera olimbitsa thupi, lero mupeza chitsanzo chabwino cha chizolowezi chophunzitsira ndikufotokozera zambiri komanso zidziwitso zambiri momwe mungathere kuti muwonjezere zotsatira zanu ndi kukwaniritsa voliyumu yambiri.

Zachidziwikire, chimodzi mwazikhumbo zazikulu zachikazi zokhudzana ndi chitukuko cha kukongoletsa thupi ndikuti athe kukulitsa mphamvu ndi kuchuluka kwa miyendo yakumunsi, gluteal quadriceps ndi ana amphongo.

Kupatula apo, zokongoletsa zachikazi zokongola zili ndi kakulidwe kaphatikizidwe kamawu omwe amasangalatsa akazi ndi abambo.

Ntchafu zogwira ntchito bwino komanso zolimba ndi gluteus zomwe zimakhala ndi voliyumu yowonjezera ndi zina mwazinthu zosangalatsa kwambiri m'thupi la mkazi, kotero lero muwona chitsanzo cha kulimbitsa thupi kothandiza kwambiri kuti muwonjezere voliyumu ndikufotokozera miyendo yakumunsi.

Zochita zosiyanasiyana ndi chidwi pakuphedwa zidzachita zambiri pantchito yofunikira yopanga magulu osiyanasiyana amitundumitundu omwe adzakhale ndi udindo wopereka mawonekedwe okongola komanso ogwirizana mthupi.

Kuyika ndalama zolimbitsa thupi komanso zolimbitsa thupi zingapo kumakhala kothandiza kwambiri pakukula kwa otsika, chifukwa chake gwiritsani ntchito maluso omwe afotokozedwa munkhaniyi kuti mukwaniritse zotsatira zanu mu masewera olimbitsa thupi ndikukwaniritsa maloto anu.

Yambani: Kutambasula ndikutentha

Kutenthetsa ndikofunikira pakuphunzitsira mwendo, chifukwa ndi minofu yayikulu kwambiri yomwe imafunikira magazi ochulukirapo m'derali kuti muzitha kuchita masewera olimbitsa thupi mosamala komanso molondola.

Sikoyenera kuyika kutentha kwambiri, cholinga chake ndikungothirira minofu ndi magazi ndikutenthetsa dera kuti likonzekere kuwonjezeka kwa katundu.

Ntchito yotambasula ndikupangitsa kuti minofu ikhale yosinthasintha komanso yokonzekera kulandira mphamvu zolimbitsa thupi, zowonjezera ndi kutsekeka kwa minofu ya mwendo ndikofunikira kwambiri ngati kutambasula.

Muthanso kutenthetsa njinga kapena mphunzitsi wa elliptical, komabe, mwamphamvu kwambiri komanso kulemera.

Mwanjira ina, cholinga ndikulimbikitsa miyendo kuti idutse dera, osafunikira kutopetsa minofu mpaka kumapeto.

Mukatenthetsa, mutha kuyamba masewera olimbitsa thupi oyamba, motere:

Mpando wowonjezera - Kuchita masewera olimbitsa thupi koyamba

    • 1 seti: Kutenthetsa - kubwereza 15 mpaka 20
    • 2 seti: Kutenthetsa - kubwereza 15 mpaka 20
    • Mndandanda wachitatu: kubwereza 3
    • Mndandanda wachitatu: kubwereza 4
    • Mndandanda wachitatu: kubwereza 5
    • Mndandanda wachitatu: kubwereza 6

Cholinga chake ndikupanga chiwembucho mwangwiro, mawondo ataweramira kumtunda ndipo msana + kumbuyo kumbuyo kupumula kwathunthu pa benchi.

Cholinga ndikukwera mwamphamvu ndikugwiritsira ntchito kulemera kwake kwa masekondi awiri.

      • Kupumula: Mphindi 2 pakati pa seti iliyonse ndi 1 miniti musanapite kuntchito yotsatira

Tebulo la Chiroma - Olimbitsa Thupi lachiwiri

      • 1 seti: Kutenthetsa - kubwereza 15 mpaka 20
      • Kukhazikitsa kwa 2: Kutenthetsa - kubwereza 15 mpaka 20 kokwanira
      • Mndandanda wachitatu: kubwereza 3
      • Mndandanda wachitatu: kubwereza 4
      • Mndandanda wachitatu: kubwereza 5
      • Mndandanda wachitatu: kubwereza 6

Pambuyo pa mpando wakutambasula, cholinga chake ndikufikira minofu yam'mbuyo yam'mbuyo kuti igwire bwino ntchito zina.

Kukula kwakukulu ndi kulimba kwa mitsempha, kumakula bwino.

Komabe, ndikofunikira kusamala kuti musagwiritse ntchito molakwika katundu wogwiritsidwa ntchito, chifukwa kuphedwa kuyenera kuchitidwa bwino ndi thunthu lonse la khola la thupi pampando.

Kuphatikiza apo, kumbuyo kwakumbuyo kumafunika kuchitidwa mgwirizano nthawi zonse pakuyenda konse uku akuchita bondo lonse kuti likulitse.

      • Mpumulo: 1min30 pakati pa seti iliyonse ndi mphindi 2 musanayambe kuchita masewera olimbitsa thupi otsatirawa

Gulu laulere la Barbell - 3 Kuchita masewera olimbitsa thupi

Kuphunzitsa mwendo

      • 1 seti: Kutenthetsa - kubwereza 15 mpaka 20
      • Mndandanda wachitatu: kubwereza 2
      • Mndandanda wachitatu: kubwereza 3
      • Mndandanda wachitatu: kubwereza 4
      • Mndandanda wachitatu: kubwereza 5

Kupanga squat ndikofunikira pakulimbitsa mphamvu ndi kuchuluka kwa minofu ya mwendo, osati ma quadriceps komanso ma hamstrings.

Ndikofunikanso kugwiritsira ntchito ma glutes ndi kumbuyo, ndiye kuti, kuchititsa kufunika kwa zochitikazi ndikuwonetsetsa kuti zikuchitidwa mwamphamvu kwambiri komanso mwamphamvu momwe zingathere, kuyang'anitsitsa kukula ndi kukhazikika kwa gululi kuti dera lonselo limagwiridwa kwathunthu.

      • Kupumula: Mphindi 2 pakati pa seti iliyonse ndi mphindi zitatu musanapite kuntchito yotsatira

Mwendo Press 45 madigiri - 4 Olimbitsa

      • Mndandanda wachitatu: kubwereza 1
      • Mndandanda wachitatu: kubwereza 2
      • Mndandanda wachitatu: kubwereza 3
      • Chigawo chachinayi: maulendo 4, amachepetsa kulemera kwa 8% ndikupitirizabe kulephera

Makina osindikizira a Mwendo ndi imodzi mwazinthu zodziwika bwino kwambiri zolimbitsa thupi, chifukwa chake simutha kuphonya masewera olimbitsa thupi mwendo.

Anthu okhawo omwe ali ndi zovuta zilizonse zomwe zingalepheretse kugwiritsa ntchito chipangizocho ayenera kuzipewa.

Ndi ntchito yabwino kwambiri yogwiritsira ntchito ma quadriceps ndi glutes, bola ngati zachitika molondola komanso mulifupi momwe zingathere.

Ndikofunika kugwiritsa ntchito katundu wolemera kwambiri kuti tikulitse dera lino bwino, komabe, mkati mwa malire omwe athandizidwe kuti njirayi isungidwe nthawi yonseyo.

Wadutsa ndi barbell - 5 Kuchita masewera olimbitsa thupi

      • Mndandanda woyamba: 1 ikuyenda mwendo uliwonse
      • Mndandanda woyamba: 2 ikuyenda mwendo uliwonse
      • Mndandanda woyamba: 3 ikuyenda mwendo uliwonse
      • Mndandanda woyamba: 4 ikuyenda mwendo uliwonse

Kuyenda mozama ndikuchita masewera olimbitsa thupi kumathandizira kukulitsa kuchuluka kwa miyendo yonse, chifukwa kumathandizira kusintha kwaminyewa yamiyendo yakumunsi kwathunthu.

Mukamathamanga ndi barbell, ndizotheka kuti muzitha kuwongolera zolimbitsa thupi ndikuwongolera momwe mungakhalire m'njira yosavuta.

Mwanjira ina, ndi njira ina yothandizira kuti thupi liziyenda bwino komanso kuti likhale ndi thupi lokwanira popanda kupezera minofu ya trapezius yokwanira.

Ndizofala kumva kuti miyendo yanu ikuyaka moto panthawiyi, koma mosakayikira ndichimodzi mwazabwino kwambiri pamiyeso yamiyendo ndi tanthauzo.

Ouma ndi barbell - 6 Kulimbitsa Thupi

maphunziro a mwendo wamkazi

      • Mndandanda wachitatu: kubwereza 1
      • Mndandanda wachitatu: kubwereza 2
      • Mndandanda wachitatu: kubwereza 3
      • Mndandanda wachitatu: kubwereza 4

Zikafika pamtambo, Stiff ndi imodzi mwazochita zomwe zimakwanitsa kugwiritsira ntchito minofu mwamphamvu komanso moyenera.

Ndikusunthira kwakutsogolo ndipo kumafunikira kuzindikira kwa thupi kuti athe kuchita bwino.

Mosiyana ndi zakufa, Khwalala limafuna kuti cholembera chigwere kutsogolo kwa maondo kotero kuti kumbuyo kwa ntchafu ndikofunikira kuti kukhazikike.

Mapeto a maphunziro mwendo:

Pambuyo pomaliza maphunzirowa, kuti tiwonjezere kuvulala pang'ono kwa minofu, tikulimbikitsidwa kuti kutambasula konse kumachitika, chifukwa, mwanjira imeneyi, zotsatira za hypertrophy ndi kulimba kwa minofu ndikulimba zimakhala bwino.

Njira yochira ndiyofunikira pakupanga minyewa, chifukwa chake ataphunzitsidwa bwino miyendo yakumunsi, njira yabwino ndiyakuti mukhale ndi chakudya chochulukirapo chomwe chimatha kupereka zakudya zowonekera bwino.

Mwanjira imeneyi, kusinthika kumatha kuchitika mwachangu kuti masewera olimbitsa thupi otsatira azikhala olimba kwambiri komanso ogwira ntchito kuposa awa.

Gwiritsani ntchito zomwe zalembedwazi m'nkhaniyi ndikugwiritsa ntchito zotsatira zomwe zapezeka pakapita nthawi!

Tags

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