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Zochita zolimbitsa thupi - kutanthauzira kwathunthu

Kodi zolimbitsa thupi zolimbitsa thupi zimamanga mikono yanu?

Kukweza zinthu zolemetsa, kuphatikiza thupi lanu, pogwiritsa ntchito dzanja lanukugwira,pangani mkonomphamvu. Kusintha kosavuta kumapangitsa izikulimbitsa thupimukuchita kale bwino kwambiri panyumbamphamvu imeneyo.





(nyimbo zosangalatsa) - Zomwe zikuchitika ndi othamanga apamwamba a ThenX. Ndi Chris Heria. Takulandilani ku nkhani ina kuchokera ku Official ThenX Today tidzachita zolimbitsa thupi.

Tsopano, kugwira mwamphamvu kumapangitsa chilichonse kukhala chosavuta, ngakhale mutapachikidwa pamwamba kapena mukukweza zolemera. Kulimbitsa mwamphamvu kumakuthandizani kuti mukankhire mwamphamvu, kulimbitsa minofu yambiri, ndikukakamiza kulimbitsa thupi kwanu. Koma m'malo mwake, ngati mikono yanu ili yofooka kapena yopanda chitukuko, izi zimachepetsa kulimbitsa thupi kwanu ku minofu ina m'thupi lanu.

Mwachitsanzo, ngati mukukweza mwendo, mutha kungokweza mwendo m'mene mungagwiritsire ntchito kuti mupachikire pazenera. Mosasamala kanthu kuti ndi miyendo ingati yomwe ingakweze momwe mungathere, ngati mutatenga, mwatha. Momwemonso ndi zolemera, ndikamwalira ndimangogwiritsa ntchito zolemera zochulukirapo ndikuchita zambiri zomwe ndimalola kuti ndizichita.



Chifukwa chake ngakhale pali minofu ina, ndili ndi thupi langa, ndakhala wokonzeka Kunenepa kwambiri komanso kupitilira apo, sindingathe kupindulira izi chifukwa mphamvu yanu yogwira imachepetsa momwe mungathere. M'malo mwake, pafupifupi zonse zomwe mumachita ndimomwe mumayambira, ndiye chifukwa chake kulumikizana mwamphamvu kumapangitsa chilichonse kukhala chosavuta. M'malo mwake, mumalandira phindu lina lalikulu chifukwa mutha kukhala ndi nthawi yayitali mukamachita ntchito yanu, simuyenera kungoyang'ana pakulendewera.

M'malo mwake, mutha kuyang'ana kwambiri pa mawonekedwe anu, maluso anu, komanso kulemera kwake ndi kubwereza mobwerezabwereza momwe mungathere popanda kumugwira bwino. Tsopano pamene mukuchita masewera olimbitsa thupi anu, mukufuna kuwonetsetsa kuti mukugwira minofu yonse m'manja mwanu monga anconeus, brachialis, brachial radial, pronator teres, ndi zina zambiri ndikuwonetsetsa kuti mukugwiritsa ntchito mawonekedwe olondola .

Chifukwa chake pali minofu yambiri m'manja mwanu kotero kapena kulimbitsa thupi kumeneku, tiwamenya onse. Chifukwa cha zolimbitsa thupi zoyamba zomwe tikupanga ndikupindika pamiyendo ndipo titatha zolimbitsa thupi ndikhala ndikugwiritsa ntchito kulemera kopepuka kuti titsogolere ndikugwada patsogolo. Tsopano mutha kuyenda kamodzi kamodzi ngati mukufunadi kuyang'ana pa kapangidwe kanu ndi mawonekedwe.



Tidzachita zonsezi nthawi imodzi. Khalani ndi mphamvu yolimba. Lolani ngodya za manja anu zizipachika pansi.

Kenako pitirirani ndikugwada ndikukweza manja anu molunjika. Muyenera kuzimva mpaka pamapewa anu. Bwererani pansi.

Tiyeni tipite ku 15 (nyimbo zopitilira muyeso) Nyimbo za Heria Ok - Chabwino ndiye mukufuna kuwonetsetsa kuti pulogalamuyi ili ndi chibwenzi chabwino. Ndikupita ndikutsitsa bokosili kuti nditsike pang'ono. Chifukwa chake ndikayika chovala changa patsogolo, bondo langa limakhala lopingasa kwambiri.



Izi zimandipangitsa kuti ndiyambe kuyendetsa bwino aliyense payekha. Chabwino, ndiye tsopano tichita zofuna zake monga chonchi. Tiyeni tipitilize kukumba zolemera, tiyeni tiwamenyetse onsewa nthawi imodzimodzi momwe mukuwonera kuti ndawatsikira m'manja, ndikupitiliza, ndikupindika zala zanga kenako ndikupindapinda wanga wonse dzanja mpaka mmwamba (nyimbo zosasangalatsa) Music Heria Music ♪ - Chabwino, tsopano tiyeni tipite kwina.

Tithandizira mikono yathu molunjika ndikugwira mwamphamvu momwe tingathere, tikweza manja athu mowongoka, motero kuchokera kumalo osalowerera ndale, maulendo 15. (Nyimbo zopitilira muyeso) Chabwino, tsopano tizingokankhira motero. (Nyimbo zopitilira muyeso) Kenako tizipotoza.

Ndipo onetsetsani kuti mukuigwira mwamphamvu momwe mungathere. Osataya kumangirira kwanu. Izi ziwonetsetsa kuti mukugwiritsa ntchito mikono yanu momwe mungathere.

Chabwino, tiyeni tigwire chimodzi ndi chimodzi Khalani ndi mkono wanu wopindika. Ikani chigongono chanu molunjika pamiyendo yanu. Perekani pang'ono, maulendo 10.

maapulo amapindulitsa ubongo

Moona mtima, monga choncho. Tsopano kunja. (nyimbo zosangalatsa) Chabwino, sinthani manja. (nyimbo zosokoneza) Chabwino.

Chabwino, tibweza zolemera mmbuyo pang'ono. Chabwino, gawo loyamba lomwe tili nalo ndilowonjezera mitengo ya kanjedza, ndiye ngati mutangoyamba kumene, pitilizani kupita kukhoma, ikani manja anu pafupi ndi khoma, kufalitsa Slip zala zanu ndikudina m'mapazi anu, ndikukhazikika manja anu kuti mutsegule mikono yanu.

Kutengera kukula kwa ngodya, izi zipangitsa kuti kayendetsedwe kake kakhale kovuta. Chifukwa chake ndisankha ngodya yotsika pabokosilo, ndiziika zikho zanga pakona. Ine ndikukankha njira yonse pamwamba ndikukwera mpaka pansi. (nyimbo zosokoneza) Samawoneka ngati openga, koma ndiopambana kwambiri.

Chabwino, tisintha ngodya, tibwerere kukhoma. Tsopano manja athu ali mbali. Momwemonso, ndikanikizira kuchokera pachikhomo changa. Ma reps 10. (Nyimbo zosangalatsa) Ndipo kenako sonyezani manja anu pansi. Music Nyimbo ya Heria ♪ - Ndipo khulupirirani kapena ayi, izi zimathandiza kugwirana manja kwanu, kuwongolera, ndikuwongolera kwambiri, ndipo amasiyidwa kwambiri nthawi yayitali.

M'malo mwake, simukuchita izi ndikukhala ndi zinthu zambiri zomwe zimafuna kuyika chikoka pamanja zomwe zitha kuvulaza kwambiri. Ndikufuna kupitiriza ndi gululi. Tidachita motero.

njinga yamoto wrench

Tsopano ine ndikufuna inu kuti mukhale manja anu pansi. Ndipo tikankhira mbali ina. Tiyeni tipite kwa 10 Ndipo kachiwiri, kuchuluka kwa momwe mumadalira komanso momwe mumapangira izi zimapangitsa kuti zikhale zovuta kwambiri komanso kulemera kwake komwe kumagwiritsidwa ntchito. (nyimbo zopitilira muyeso) Ndani, chabwino, chammbali. Music Nyimbo za Heria music (nyimbo zosokoneza) - Momwemonso. (nyimbo zosangalatsa) Chabwino, tisanapite ku gawo lotsatirali, ndikufuna kuchita kayendedwe kofanana kwambiri ndi kayendetsedwe kameneka kamene kamagogomezera kwambiri kukakamira kwa zala zam'manja ndi mphamvu ya chala.

Tichita zowonjezera. Chifukwa chake, tulukani ndipo nthawi ino mmalo mogwiritsa ntchito zikopa zathu, tikakamira ndi zala zathu. (nyimbo zopitilira muyeso) music Nyimbo za Heria those- Kwa inu olimba mtima kuti muyambe kuchita masewera olimbitsa thupi, iyi ndiye njira yabwino kwambiri yoyambira.

Chabwino, izi zotsatirazi ndizo masewera ena a calisthenics, mutha kungozichita pamakoma kapena mutha kubweretsa pansi. Awa adzakhala masikono amanja. Tigwirizane ndipo monga mukuwonera ndiyambira pamikono yanga mpaka pansi.

Ndidzakweza manja anga pamwamba pamiyendo yanga, pafupifupi ngati kukhathamira kwa ma triceps. (Nyimbo zosangalatsa) Chabwino, tiyeni tipitilize kunenepa. Timatenga barbell imatha kuwonjezera kulemera.

Koma mukayamba tigwiritsa ntchito barbell yokha. Chifukwa chake ndigwirizira cholumikizira chapafupifupi paphewa, ndikuchepetsa pang'ono, monga mukuwonera, ndikupereka cholunjika chakocho. Komanso kuchokera m'manja mwanga, kuti nditenge kulemera konse pankhani yakukweza, ndiyenera kukhala patsogolo pa thupi lanu, lomwe lili ndi ngodya yomweyo.

Kotero gwirani mapewa anu molimba Ponyani mmbuyo, ikani manja anu molunjika. Tidzakweza maulendo 10. (Nyimbo zachisangalalo) music Nyimbo za Heria ♪ - Chabwino, tsopano tiyeni tiike kumbuyo kwanu.

Kubwerera molunjika, mapewa olimba, mikono ikulendewera pansi. Nthawi ino tichita zopiringa. Koma zala zimatsikira pansi, kuzipindapinda mpaka pamwamba, kenako ndikupinda dzanja lanu lonse.

Tiyeni titenge nyimbo 10) Music Heria Music ♪ - Chabwino, titha ndi olhang barhang wabwino. Tiyenera kuyesa ndikupanga zopachika zambiri mosiyanasiyana momwe mungathere ndipo pamapeto pake mukadzakhala ndi mphamvu zokwanira yesani kuchita zomwezo ndi mkono, tipitilira ndikupanga ma bar ochepa. (Nyimbo zopitilira muyeso) Chabwino, tifunika kutenga dongoli kupita kumalo ena. tiyeni tiike zolemetsa. (nyimbo zopitilira muyeso) Whoo, chabwino, timayenera kusiya chizolowezi chaching'ono ndi ngongole zowonjezera.

Zikomo powonera. Uwu ndiye gawo loyamba lazomwe zimachitika. Mukufuna kuchita zozungulira zinayi kuti mumalize kulimbitsa thupi.

Ndipo ngati mumakonda masewera olimbitsa thupi, pitirizani kuswa! Gawani nkhaniyi ndi mnzanu yemwe akuyesera kupanga phindu ndikulembetsa ngati mulibe kale Lamlungu 8:00 pm USA Nthawi Yakummawa.

Ndipo musaiwale kuyankhapo chifukwa ngati mumapereka ndemanga mkati mwa mphindi 30 zoyambirira mukakhala ndi mwayi wokhala ndi zovala za ThenX zaulere pamoyo wanu, pitani ku ThenX.com ndikukhala membala. Ndipo pezani mwayi wathunthu wamapulogalamu athu onse ophunzitsira, maluso, maupangiri, komanso kulimbitsa thupi tsiku ndi tsiku zomwe zingakusokonezeni.

Tsitsani pulogalamu ya ThenX kuchokera ku App Store kuti mutenge kulimbitsa thupi kwanu kulikonse komwe mungapite. Ndipo kujowina mamiliyoni ena othamanga a ThenX padziko lonse lapansi kuti akhale ndi moyo wabwino tsopano. Ndipo musaiwale kuyimitsidwa ndi ChrisHeria.com kuti mutenge zovala zanu zolemera.

Tangotulutsa mitundu yatsopano komanso makulidwe. Konzekerani zolemera zamakolo zomwe zikubwera motsatira. Ndipo kwa aliyense amene amakonda nyimbo pawayilesi, ndikhala ndikukhazikitsa nyimbo posachedwa ndikuwona ndemanga zonse.

Ngati mukufuna kukhala woyamba kupeza nyimbo ndiye kuti munditsatire pa Spotify ndi SoundCloud. Ndiyamba kutumiza pa So andCloud yanga pafupipafupi, chifukwa chake mukafike msanga, lembetsani ku SoundCloud ndi Spotify. Tikakhala ndi olembetsa 10,000 pa SoundCloud yanga, ndikhala ndikutulutsa nyimbo zonse za ThenX, zikomo powonera.

Tionana Lamlungu likudzali nthawi ya 8:00 masana, USA, East Coast Time.

Chikondi chopenga, mtendere. (modekha) ♪ Mverani apa, mayi wamng'ono, inu zoyipa. Way Momwe ndimakupangitsira kuti uzimva ngati wadula chikwama ♪♪ Ndikofunika kuti Feni ndi Gucci udziwe kuti ndine amene ndidekha ♪♪ Ndalama zibwera zikafuna ♪♪ Ndine wodekha ♪ (nyimbo zosangalatsa)

Kodi kugwirana manja kumathandizira kutsogolo?

Ubwino wogwiritsa ntchito akugwira dzanjakulimbitsa

Sizabwino zala zokha komansoamathandizapolimbitsa manja anumkono wakutsogolominofu.
Juni 22. 2021 g.

Ogwiritsira manja nthawi zambiri amagwiritsidwa ntchito ndi othamanga a calisthenics kapena ndi anthu omwe amazindikira kufunika kochita masewera olimbitsa thupi. Kodi ndi zabwino kapena zoipa? Yankho langa lidzakhala inde ndi ayi. Chifukwa chiyani ali abwino Chifukwa chakuti amapanga manja kugwira ntchito isotonic m'malo mwa isometric, koma mutha kusankha: phunzitsani isometric nawo nawonso.

kupalasa njinga kwa oyamba kumene

Komanso, ndi ang'ono komanso osavuta kunyamula. Chifukwa chiyani ali oyipa? Chifukwa ndizovuta kuphunzitsa zala zanu zazikulu. Mutha kusintha momwe mumazigwiritsira ntchito, koma ndikuganiza kuti pali njira zina zogwirira ntchito zala zanu zonse nthawi imodzi ndiye muyenera kuzigwiritsa ntchito? ngati mukufuna, inde, koma opukutira m'manja ndi chifukwa chomwe ndinafotokozera koyambirira sichikwanira, kodi muyenera kuzigwiritsa ntchito? Ayi, ndimawagwiritsa ntchito ngati chida chodziwira ngati ndatopa kwambiri kapena ayi.

Ndiye ndi njira ziti zina zomwe mungagwiritse ntchito kusintha zida zanu kukhala mfuti? Ndi ambiri padziko lapansi masiku ano otseka, ndikulankhula za masewera olimbitsa thupi omwe mungachite kunyumba omwe ndi abwino kwa minofu ndi zala zonse. Akufa amapachika w Ndi matawulo. Kugwiritsa ntchito matawulo ngati chida cholendewera ndi njira yothandiza kwambiri kukhazikitsanso mikono yanu.

Mukufunika matawulo awiri kuti musunge pakhomo. Ngati simukudziwa kupinira matawulo pakhomo, onani njira zanga zinayi zochitira zolimbitsa thupi munyumba. Mukayika mataulo pakhomo, momwe mumagwirira matawulo ndikofunikira.

Mutha kumva kupweteka mukakweza ndi zala zanu zazikulu. Koma ngati mungafikire matawulo ndi zala zanu zazikulu za m'manja, uwu ndi mtundu wopanda ululu. Mutha kusintha katunduyo ndi mapazi anu.

Popeza minofu yotsutsana ya mikono sikugwira ntchito nthawi zonse, izi zimatha kudzetsa mavuto mtsogolo. Kusamala ma extensors ndi ma flexors kumalepheretsa kuvulala. Pali zolimbitsa thupi ziwiri zomwe ndimachita kuti ndikwaniritse zowonjezera m'manja.

Imodzi ndikukankhira pansi chala. Sipopera ma extensors am'manja, koma imakonza zala zanu bwino. Zinthu zofunika kuzikumbukira mukamachita zokopa ndi zala zazala.

Ikani ziyangoyango zala zanu, osati nsonga. Pitirizani kukangana kudzera m'zala zanu, zala zazikulu za m'manja, ndi m'manja. Mbali yanu yonse iyenera kugwira ntchito limodzi.

Gawani zala zanu kuti mugawane kulemera kwanu. Chala chanu chachikulu chiyenera kuikidwa kwinakwake kuseri kwa chala chanu chachiwiri, ndipo zala zanu zazikuluzikulu ziyeneranso kukhala zowongoka kapena zopindika pang'ono; musasunthire zala zanu pamtunda; pezani malo omwe si oterera. Mutha kuyambira pakhoma ndipo pang'onopang'ono mukulimbitse.

Kubwereza katatu kwama seti awiri kapena atatu ndi nambala yoyambira. Osapitilira 5 obwereza. Sungani zala zanu.

Chilichonse chopitilira maulendo asanu chimatha kugwira ntchito pachifuwa ndi m'mapewa, zomwe zimasokoneza kukankhira kwanu pafupipafupi. Chachiwiri ndichomwe ndimachitcha kuti masewera olimbitsa thupi. Kuphatikiza kutseka, amatanthauza kuti zala zanu zidzatsegulanso; ntchitoyi ithandizira ntchitoyi.

Mumayika zala za dzanja limodzi pamwamba pa linzake. Kenako kanikizani zala zanu mpaka zibwere pamodzi. Musachotse dzanja lanu m'manja mwanu.

Zala zanu zokha ndi zomwe zimayenera kusuntha. Mutha kusintha mavutowo mwa kusintha mphamvu zomwe mumagwiritsa ntchito ndikudina dzanja.

Chitani pang'onopang'ono ndikuchita patsogolo pagalasi kuti muwone mawonekedwe anu. Mutha kuchita maulendo 6 mpaka 8 oyika 3 kapena 4. Ndipo musaiwale kusintha mphamvu yakukankhira malinga ndi ma seti anu ndi ma reps.

Monga nthawi zonse, ngati muli ndi mafunso, asiye mu gawo la ndemanga pansipa. Mpaka nthawi yotsatira, mvetserani.

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kona njinga zamafuta

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