Pulogalamu ya zolimbitsa thupi zolimbitsa thupi Amapangitsa ntchito ya minofu kukhala yovuta kwambiri, powonjezera kulemera kapena kukana kuyenda. Amakhala ndi chizolowezi chogwiritsa ntchito zolemetsa monga chinthu chomwe chingatheke, chifukwa chake zolimbitsa thupi sizikhala zofanana kwa ochita masewerawa.
Nthawi zambiri a chizolowezi munthawi, kudzera momwe kuchuluka kwa mndandanda ndi kubwereza kumawonjezeka mpaka kuchuluka kwa mphamvu kumayendetsedwa mosavuta, kenako thupi limakonzekera chizolowezi chofunikira kwambiri potengera kulemera kwake.
Anthu ambiri omwe amachita zolimbitsa thupi nthawi zambiri amagwiritsa ntchito mitundu iwiri: ziphuphu ndi makina olimbitsa thupi. Zoyambazo nthawi zambiri zimalola kugwira ntchito minofu yambiri nthawi yomweyo, pomwe yomalizayi imathandizira kulimbitsa minofu inayake payokha.
Onaninso:
- Zochita zolimbitsa
- Zochita zosinthasintha
- Zochita zolimbitsa thupi
- Kusamala ndi kulumikizana
Ochita masewera onse amafunika kukulitsa mphamvu zawo, ngakhale zikafika pamasewera pomwe kulumikizana thupi kulibe, monga kuthamanga: pamenepa, ndikofunikira kukulitsa kulimba kwa miyendo.
Pulogalamu ya zolimbitsa mphamvu Ndizofunikira kwa othamanga komanso anthu omwe akufuna kukhalabe athanzi, kapena kuwongolera pakakhala vuto: kuchepa, mwachitsanzo, kumapewa ndikuchitidwa masewera olimbitsa thupi amtunduwu, komanso zolimbitsa thupi.
Anthu omwe akuchira, atachitidwa opaleshoni kapena matenda, amalimbikitsidwa kutero pezani mphamvu kudzera muzochita zamtunduwu, yomwe imayenera kuyambira pamtengo wotsika kwambiri, ngakhale wochepa kapena zero. Zikafika kwa ana kapena achinyamata, omwe akupitilizabe kukulitsa minofu yawo, ndikofunikira kuti katundu wochita masewera olimbitsa thupi asakhale wokwanira kotero kuti thupi limadzaza ndikusintha kwanthawi zonse kwa thupi.
Pulogalamu ya chitukuko cha kusinthasintha olowa, Kukula kwa mphamvu ya tendon ndi thunthu, kukula kwa minofu yolimbitsa, ndikukula kwamitundu ingapo ndikusaka komwe kumachitika kudzera muzolimbitsa thupi komanso zolimbana.
- Barbell kupiringa: kwezani barbell kuchokera m'chiuno kupita pachifuwa, manja atakhazikika.
- Wopanda: Miyendo yalekanitsidwa ndipo imatsitsidwa, kupindika bondo pomwe mikono ikutambasulidwa mpaka mchiuno mulingo wa mawondo.
- Kukwera kotsatira: Chimodzimodzi ndi squat, koma pokweza mwendo umodzi unatambasulidwa mbali.
- Zowonjezera za Pulley Triceps: Kupyola ma triceps, bala imakwezedwa mpaka itakhudza kutsogolo kwa ntchafu, mpaka mikono itakwezedwa kwathunthu.
- Bench atolankhani: Kugona pabenchi lathyathyathya, mapazi anu atapuma pansi, mumagwira bala ndikubweretsa kuti likhudze chifuwa chanu.
- Dumbbell phewa kukweza: Dumbbell imagwiridwa mdzanja lililonse, ndipo mapewa amakwezedwa kuti awatsitse.
- Kulemera kwakufa: Bala limachotsedwa pansi, ndipo limafikira kumtunda kwa ntchafu. Izi zikutanthauza kuti kulemera kwake kumakhala pansi poyambira.
- Kubzala: Miyendo yalekanitsidwa, ndipo imatsitsidwa ndikusinthasintha mawondo ake ndikubwerera.
- Anakhala pansi Dumbbell Press: Dumbbell imagwiridwa mdzanja lililonse, ndipo imadzuka mpaka ikakumana pamwamba pamutu.
- Zokoka za ma pecs: Ikani manja anu pazitsulo zokonzedwa, ndikutsika popita kumapeto kwambiri.
- Anakhala pansi atolankhani: Mukakhala pamakina, mumadzikankhira kutsogolo pochita masewera olimbitsa thupi.
- Ndalama: Manja atapuma pa ndege, ndipo thupi litakhala mlengalenga, sinthani manja kuti muchepetse thupi.
- Dumbbell chowulungika: Pogona pabenchi lathyathyathya, pangani mawonekedwe owoloka ndi ma dumbbells kuti mugwiritse ntchito mapewa.
- Kutambasula kwakumbuyo kwa ma biceps: Gwirani mabelu awiri odumpha ndikutambasulira manja anu, ndikungosunthira patsogolo kwanu.
- Zokoka za biceps: Kwezani thupi lothandizidwa ku bala yopingasa yayitali.
