Ndondomeko zopitiliza kuchokera pansi

Kuchulukira kuchokera pansi ndizochita zozizwitsa zomwe zimagwiritsidwa ntchito pochita masewera a pectoral ndi triceps. Ndi njira yoyenera ya kukankhira mmwamba kuchokera pansi, minofu yaing'ono ya dzanja, makina osindikizira, forearm ndi mapiritsi am'mbuyo a deltas nawonso amanyamula.

Mipira ya kukankhira mmwamba kuchokera pansi kwa munthu aliyense. Ena amafunika njira zochepa, zina zambiri. Koma kachiwiri, kachitidwe kakang'ono ka kukankhira mmwamba kuchokera pansi kulipo kwa wophunzitsira aliyense wathanzi. Zidzathandiza kumanga minofu yofunikira, komanso kukhala ndi chipiriro ndi mphamvu.

Imodzi mwa njira zowonongeka kwambiri kuchokera pansi ndi "100+". Mavutowa apangidwa kwa anthu omwe ali ndi deta yapamwamba. Ndiyenso kukhala ochenjera kwa anthu omwe ali ndi kukula kwa masentimita 180, chifukwa chifukwa cha kutalika kwa manja thupi limapanga katundu waukulu. Pankhani imeneyi, m'pofunika kuchepetsa kuchuluka kwa masewera olimbitsa thupi.

Kotero, sabata yoyamba - timagwira ntchito masiku asanu ndi limodzi, Lamlungu ndi tsiku. M'mawa, katatu katatu, katatu patsiku, nambala yofanana ya kubwereza madzulo, koma pali njira zisanu kale. Mpaka pakati pa sabata, mukhoza kupita kuonjezera njira (mwachitsanzo, 4, 5, 6 -script, 5, 6, 7 - Wednesday). Theka lachiwiri la sabata katundu akuchepa. Lamlungu, monga tanenera pamwambapa, ndi tsiku lotha.

Kuyambira sabata yachiwiri, chiwerengero cha njirazo ndi chimodzimodzi, chinthu chokhacho, timapereka chiwerengero cha kukwera mmwamba kuchokera pansi ndi theka, motere, timagwira ntchito kawiri.

Kwa sabata lachitatu timapitiliza kugwira ntchito katatu patsiku, pamene kuchepetsa chiwerengero cha njira ndi kusinthasintha chiwerengero cha machitidwe okakamizidwa. Mwachitsanzo, zikhoza kukhala 25:10:20 kapena 10:30:20. Pogwiritsira ntchito ndondomekoyi, mungathe kuchita masewera makumi asanu panthawi imodzi mosiyana ndi mwezi.

Kusakanikirana kuchokera pansi kwa oyamba kumene

Ndondomeko ya mapulumukidwe kuchokera pansi kwa oyambitsa ndi njira yopuma yopuma yopuma. Ngati inu mukulimbikira molimba pa dongosolo lino, yesani kuchotsa zina mwazovuta. Ngati minofu ikukhazikika pang'onopang'ono, ndiye kuti panthawi iliyonse yopanga mavitamini yonjezerani kukanikiza. Mavutowa apangidwa kwa masabata asanu ndi awiri.

Maphunziro nambala 1

1. Kuphwanyidwa ndi chida chokwanira 2h7 (2 seti ya kasanu ndi kawiri), kupumula pakati pamasomphono osaposa mphindi zitatu.
2. Timaponyera pamakina osunthirapo - nthawi 15.
3. Kusunthira ndi kukwera kwakukulu kuchokera ku benchi. Ngakhale muyeso yoyamba, njira ziwiri za zisanu ndi ziwiri, koma kupumula sizoposa mphindi ziwiri.
4. Apanso, swing makina osindikizira ponyamula thunthu, komanso maulendo 15.

Kuphunzira nambala 2

1. Kusakanikirana ndi kugwirana kwapakati pa 3 mpaka 9, khalani pakati pa kukonzekera kwa mphindi zitatu.
2. Mabokosi ndi bokosi la bokosi katatu kawiri. Yesetsani kusunga thupi kuti likhale sewombera, izi zidzakuthandizani kuti thupi lanu likhale ndi masewera.
3. Kusakanikirana ndi machitidwe a manja - tsamba lochokera ku benchi 3x10, kupumula pakati pa masekondi 1-2 mphindi.
4. Onetsetsani kukwera kwa thunthu 1x15-25.

Njira yopitiliza kuchoka pansi kuti mupite patsogolo

Ndondomekoyi imapangidwanso kwa masabata asanu ndi limodzi ndi asanu ndi limodzi, chiwerengero cha zopikisana ndi maphunziro onse chiyenera kukula.

Lolemba

1. Kukanika ndi thonje 4x12-15 (kusunga liwiro).
2. Dinani kukweza thunthu 1x40-50.
3. Kusakanikirana kwa manja pamodzi 4х10-12.
4. Dinani kukweza thunthu 1x40-50.

Lachiwiri

Ndikofunika kuti tsiku lonse lipeze zana lokha. Mukhoza kusankha makina osindikizira a benchi kuchokera pansi. Poyamba, mukhoza kuchita 10 mpaka 10, kenaka 4 mpaka 25, ndi zina zotero. Vuto lathu ndi inu kuti muphunzire kuchita 2 mpaka 50. Mwa njira, mukakwaniritsa cholinga ichi, mukhoza kukhala ndi cholinga cholemba mapikisano 200.

Lachinayi

1. Kusakanikirana ndi kugwirana kwakukulu chiwerengero chachikulu cha nthawi.
2. Komanso timagwira ntchito yokwanira, koma kukakamiza thunthu.
3. Finyani pang'onopang'ono, ndipo pamapeto pake.
4. Timatsiriza, komanso timagwira ntchito yotukula thunthu.

Lachisanu

1. Kusakanikirana kwakukulu kwa magawo atatu a 20.
2. Kusindikizira ndi manja awiri osakanikirana awiri a 30.
3. Maboti okhala ndi bokosi la m'mphepete pamapewa a masiteji 4 a 25.