Esineendidi ukuzilolonga ku ejimini nasekhaya

Kwihlabathi lanamhlanje, amadoda kunye nabafazi uzive ngomtshini izandla ebonisa la mandla. Esineendidi ukuzilolonga ethatha ixesha, hayi kuphela midlalo, kodwa abantu abaqhelekileyo. Phezu kwemilenze abantu ukunikela ingqalelo ezinqabe kakhulu, kodwa ke iziphumo zoqeqesho esineendidi buqapheleke ngoko nangoko.

Ngelishwa, ukuze kufikelelwe isiqabu efunekayo ayikho elula ukuze kubonakala xa efika kuqala. Ukongezelela, abantu abaninzi nje abazi ukuba ukuvavanya indlela ngokwaneleyo imeko namandla abo. Nawuphi na umdlali kufuneka elungeleleneyo kunye nomonde. Bambalwa zifike injongo ngeqondo olungongezwanga, ukwandisa umthwalo. Ngokufuthi kwiimeko ezinjalo, yempilo kunye nomnqweno ukuba esineendidi chic inyamalala.

kungani uloliwe

Iimbaleki Uyazi ukuba kutheni ukuqeqesha i izo- kunye esineendidi. Ngenye imini, bona, Kakade ke, kunokwenzeka ukuba ukudibanisa, kodwa abaqeqeshi ezininzi bayacetyiswa ukuba bahlule uqeqesho kwezi izihlunu, bewakhwelisa ngeentsuku ezahlukeneyo.

A lot leembaleki nilwela ukuba abanini izo- ezinkulu, kodwa enyanisweni inkoliso kuthatha esineendidi. Wenza inkangeleko yomntu kubhetele kakhulu, ngenxa yokuba uphuhliso kunye nokomelezwa izihlunu zisoloko shini.

Ukongeza, ukwenzela ukukhangela athletically, kufuneka achithe ixesha kunye deltoids. Ngenxa yoqeqesho ngezandla ezibanzi akayi kukhangela etyeni. Kodwa ke ugxininiso ephambili nangoku kuyingenelo ukwenza esineendidi. Kuyo nayiphi na umsebenzi (ehleli, elele phantsi okanye umile) esineendidi njalo iyasebenza. Oku lulandelayo kwesi sigqibo - kanye ekunene zoqeqesho esineendidi das ithuba lokuphuhlisa kakuhle amagxa kunye nezihlunu pectoral.

Omabini abasetyhini kunye namadoda bayale nokuphuhlisa izihlunu iingalo, ngendlela abafuna ngayo. Wonke umntu - umntu uyazi yabo umzimba ogqibeleleyo yaye ukulungele ukuphumeza injongo yayo.

imigaqo

Naluphi na uqeqesho (esifubeni, esineendidi, emva, amagxa nokuba anomoya - Akukhathaliseki) liya kunika bonke iziphumo ezidibanisayo. Emva kancane kancane uxinzelelo umntu lusiva intlungu bemnandi zezihlunu, ingqalelo ukwanda lwabo.

Iingcinga ezihlobene ne izihlunu ezingalweni, abantu kubeka phezu ngokwabo. Abantu abaninzi bakholelwa ukuba umthwalo rhoqo kakhulu ziya kunika iziphumo ezibalaseleyo nangobulungisa ngokukhawuleza. Kodwa ke akunjalo. Le imisipha soze ukuphuhlisa ngokupheleleyo ukuba inkqubo kukhawulezisa. Ekuthiwa-ukuqhatha ikhona kuphela midlalo abafuna ukuphucula ukusebenza kuphela ukhuphiswano kunye like. ukutya okufanelekileyo kunye ngokugqibeleleyo wenza imo kunceda ukuba ukuchacha uxinezeleko ubuyele senyuka saya ngesantya eqhelekileyo ngaphandle yokwenzakala.

Phambi kokuba wenze yakho inkqubo yoqeqesho lwakhe, kufuneka ukhumbule le migaqo ilandelayo:

• esineendidi umthwalo kufuneka kube kanye kuphela ngeveki;
• akumele kube lula ngakumbi yangaphambili ukuzilolonga ngalinye;
• omnye umzimba kufuneka luqulathe igama iisethi ubuncinane abathathu;
• ubunzima izixhobo kufuneka zikhethwe ukuze onokuyenza malunga kophindo 10-12;
• Le program kufuneka asebenzise zonke yinxalenye esineendidi ezintathu;
• phakathi ukusebenzisa ukwenza nophumlo olupheleleyo (awukwazi ubeke esifubeni emva esineendidi ezintathu zoqeqesho okanye ngokuphendululekileyo).

nokwakheka

Eyona Uqeqesho esineendidi zokuziqeqesha nto inzima kakhulu, kunokwenziwa noba kusekhaya okanye zokwenza umthambo kunye nezixhobo ezizodwa.

Esineendidi - oku njengequmrhu elinye. wabaqalayo abaninzi abazi ukuba esineendidi lineentloko ezintathu (kungoko igama). Iintloko Long, medial kunye zisecaleni esineendidi ke iziqalelo. Ngamnye kubo linoxanduva omnye okanye olunye uhlobo, ukuze inkunzi ukuzilolonga nemazi iiyantlukwano ezithile phakathi kwabo.

Lateral kukuba emagxeni ngaphandle kwaye linoxanduva ukuyilwa izihlunu intsimbi yehashe-ezimile. Medial ise kwicala umgca udibaniso, kodwa elide (elikhulu) - ecaleni ihumerus.

Eyona Umsebenzi esineendidi - a eqondisa neengalo ukugoba. Kodwa ke intloko elide, ukongeza, nayo inxaxheba intshukumo esandleni ecaleni umzimba.

ukuzilolonga

zomfana zoqeqesho Uniform / esineendidi (amagxa, emva, esifubeni) kubaluleke kakhulu kwabasaqalayo. Abantu abaselula badla ingqalelo ezi izihlunu uze uzame ubuninzi ku ukulayisha kubo. Kodwa ufanele ukhumbule ukuba nayiphi na imeko ingenakuthatyathwa ngaphandle obuninzi zokuqeqesha ukukhulisa ubunzima. Yonke imithwalo ziyanda ngcembe yaye, ngokunjalo, kukho norm wonke umntu ukuba kufuneka enze ukuba ixesha eliqingqiweyo ecacileyo. izixhobo Ubunzima kunye nenani kophindo imisela umqeqeshi, musa ungayibaxi sizame ukubathengela ngeyethu imali inkqubo yabo.

esasidla uqeqesho

Esineendidi ukuzilolonga kufuneka usoloko ngokugqibeleleyo yafakwa kulenkqubo iphelele. Umntu ngamnye kufanele azi ukuba iintloko osecaleni, medial kunye elide kungena imo esebenzayo xa zithwele emagxeni kunye nesifuba. Ukhetho engcono kungaba ukudibanisa umthambo soqeqesho deltoid kunye esineendidi izihlunu. Zizonke liphuhlise iinketho ezininzi kakhulu Kuba eyeyomzimba emagxeni, imithwalo engeyomfuneko kuzo zoyike njalo.

Matyendyana ukuba lo mdlalo uya kuba ngokwaneleyo izihlunu umthwalo pectoral kunye namagxa. Kuba abantu abanjalo kufuneka amisele naliphi ngosuku oluthile ukulayisha esineendidi. Kodwa emva, xa izihlunu kufuneka nolu bakuqhele uqeqesho rhoqo, ungadibanisa umthambo ukuze esineendidi.

press French

Njengoko sele kukhankanyiwe ngentla apha, esineendidi ukuzilolonga idibanisa imithambo eziliqela. Enye le iqhelekileyo eendaba French. Ukuzalisekisa akufuneki afake ubunzima kakhulu, ekubeni kugxininiswa ukwandiswa izandla ngokuxwesileyo. Apha libandakanyeka kakhulu yintloko osecaleni, yaye injongo yalo msebenzi - imicu ukuzoba.

Uloliwe (amagxa esineendidi) ibandakanya cofa French, ukuphunyezwa apho nqubo akukho ilula ukuze kubonakala xa efika kuqala:

1. Lala phantsi kwisitulo tyaba (hayi axis), phakamisa izandla zakho phezulu kakuhle uze ucele umninimzi ukuba angenise sithuba.
2. Ukuthatha iposi ngoncedo njengokubamba eliphezulu, kufuneka sigobe iingalo ukuze izandla zaba ngeenxa kwibunzi lakhe.
3. Emva koko izandla unbent ukuya kutsho, yaye ikhefu yesibini kwakhona aguqe.

Lo msebenzi akavumelekanga ukuba enze ngokugqibeleleyo wonke umntu. Kungcono wenze kumatshini French ekuqaleni zoqeqesho, kodwa emva enotyhalo-ups ezimbalwa. Konke ufuna ukwenza nabameli abali-15 kunye neeseti 4.

A bubunzima obuninzi ukuba akukho mfuneko; kuba kukulungele ukwenza oshukunyiswa ekunene, kodwa ipali ukukhanya, kunokuba kwanyanzeleka wena ku va xi ngakumbi, kodwa ukuphunyezwa engalunganga. iinyawo kufuneka icace phantsi. Ukuba sibeka phezu kwesitulo, ungenza ngokulula ndenzakale.

ingalo Extension phezu kwithala phezulu

Nganye izihlunu ukuzilolonga esineendidi iza kuchaphazela impilo yabantu. Lo msebenzi sikhona yonke, ngenxa yokuba kukho bayabandakanyeka zonke iintloko. Umsebenzi ophambili kukuba ukubaqhelisa isiqabu imisele. Ngenxa ukwandiswa izandla phezu kwishelfu ephezulu neyophahla esineendidi ngokucacileyo zibonakala ngaphandle.

Esineendidi ukuzilolonga rhoqo kwiholo kuvula amathuba ngaphezu iinketho basekhaya, njengoko kukho izixhobo ezongezelelweyo. Lo msebenzi lwenziwa kwi-block, leyo ngesiphatho esisigxina kunye intambo.

Okokuqala kufuneka enze indawo umzimba echanekileyo - unyawo omnye emva bucala, kunye umzimba ibheke kancinci phambili. Entliziyweni Isandla kudonga okanye isakhelo, kwaye ukubambelela esezantsi yesibini ethatyathwa emphinini. On the basezela isiphatho kufuneka wazidiliza, abahluza kunye esineendidi max, yaye njengoko uwukhuphe kancinci ukuqondisa ingalo, kodwa hayi ukuba buthathaka kakhulu. kophindo elinambini kufuneka kwanele.

Ulwandiso kwenziwa izandla ekupheleni yoqeqesho. It is a elwe kuyo nayiphi na inkqubo.

iingalo Extension kunye ubunzima intloko

Uloliwe (ngasemva, esineendidi) iqulathe umsebenzi ngokwanelisayo elula, nto leyo iza kufuna kuphela dumbbell. Xa usenza imithambo ekhaya , ungasebenzisa iintsuba ngamanzi okanye ngesanti. Kuyanceda ukuba basebenze ngaphandle kuncedisa yenza ibonakale ngaphandle. Inkoliso anezinto iinxalenye oluphakathi kunye engaphandle, ukuze ngenxa imida phakathi kwabo ngokucacileyo.

Ukongeza esihlunwini esineendidi kunye engqinibeni iza kusetyenziswa ngayo. Technique kwezi zilandelayo:

1. Kufuneka uhlale phantsi esesiphelweni kwibhentshi, yokuphumla iinyawo zakhe emgangathweni. Isebenza ingalo enye kuphela, enye endaweni free. Kunye nemfuneko ukunyusa dumbbell ngqo phezulu. Ngoko kuyimfuneko ukugcina inqanaba isikhundla umva.
2. ngesandla Inspiratory sigobe ukuya dumbbell emva intloko yakho wahamba kakuhle. Goba kwi engqinibeni kufuneka bazobe a esinekona sasekunene. Kufanele kulunyukwe xa inxalenye yesibini ingalo - kufuneka ingabi karhulumente. Unakho ukubamba ingalo isandla sakhe free.
3. Emva kokuba ingongoma sokugqibela na onokolula ingalo kancinci. Xa razognutm indawo uzame kangangoko kunokwenzeka ukuze wolule i esineendidi.

ukusebenza-sasekhohlo Omnye uvumelekile akukho ngaphezulu kwe nabathengisi-15. Xa umzimba Ungayami.

Bena press ukubambelela emxinwa

ezifutshane zokuqeqesha (esifubeni, esineendidi) musa kufuna umgudu omkhulu. Umsebenzi cofa kwibhentshi kuphela esineendidi ezintathu kodwa ke deltoid kunye pectoral kwezihlunu.

Ukuze wenze lo msebenzi kufuneka uthathe le bar kwaye Iijaji phayiphu. Tywa phezu kwesitulo uze uphumle iinyawo zakhe emhlabeni kufuneka ukuba uthathe iposi (umgama phakathi izandla ziya kuba ngaphezu iintende ezintathu phesheya). Elandelwa intshukumo elula - esonge izandla kwaye bar uvikivwa esifubeni kwi Tsalani kunye nokukhupha izandla unbent ukuya ubuninzi.

Nokuqeqesha esineendidi kwi ubunzima ngathi bonke. Ngapha koko, kubo oko ntlango ebalulekileyo kunye nani imidlalo ezintle. Kodwa kufuneka balandele imithetho ethile ukuze uphephe iingozi.

ebanzi kakhulu okanye ukubambelela emxinwa kakhulu kufuneka ingasetyenziswa. Kufuneka kwakhona ukuba sigcine iso emqolo. Amaninzi iintonga esinqeni eziveliswa ngokwabo, kodwa ayikwazi amvimbe. INtloko, iincakuba amagxa kunye neempundu - iingongoma ezintathu eziphambili ekufuneka zibekwe phezu kwesitulo ngexesha msebenzi. Yaye uyacetyiswa ukuba liyenze ekuqaleni iiklasi.

ukugxila emva

Abantu abaninzi eyamkelekileyo ngakumbi esineendidi ekhaya Amazing. Le umthambo okuhle ekhaya ukuze sibe nokumiliselwa akuyomfuneko ukufuna izixhobo ezizodwa.

Push-ups kugxininiswa emva kwaso bazizikhulu benza labo bayathanda ubuchule bokulwa. Esineendidi ufumana nje kuphela inkangeleko egqibeleleyo, kodwa iba ngakumbi. Baza kuba nako ukwenza in Ukrainian lunee ntlobo zimbini:

1. Kufuneka uJaji enye. Kufuneka uhlale esesiphelweni izandla ukuba ndilale kakuhle kwibhentshi ngokucofa ukuba umzimba. Ngoko umzimba utyhalelwa nje phambili phezu kobuso abashiya izandla kuphela. Esi sikhundla kuyimfuneko Wayitsala inspiratory ingalo expiratory kamnandi unbend.
2. Kufuneka izitulo ezimbini ukuphakama efanayo. Technique into efanayo, kodwa imilenze azikho ukuphumla ngokuchasene emgangathweni, kwaye kwibhentshi yesibini.

Ezo push-ups kufuneka kwenziwa ekuqaleni iiklasi. Ukuba zingasetyenziswa zombini njengoko ukuziqalela kunye umthambo ngokupheleleyo. Unga nokuba uthabathe ubunzima eyongezelelweyo uma oyifunayo.

Yehlela kufuneka kakhulu, kodwa nti emgangathweni ezimpundu. Izandla mazisoloko langoku, njengoko ukunyenyiswa nakancinane izihlunu kunokukhokelela yokwenzakala.

iingalo Extension phezu kwithala phezulu

Uqeqesho esineendidi kwemisipha kubalulekile ukuba amadoda nabafazi. intloko lateral ebandakanyekileyo apha kakhulu. Le njongo ekubumbeni esineendidi.

Yenza umthambo ngamnye ngendlela efanayo njengoko ukwandiswa ngesinye isandla. Umahluko kuphela kukuba kule ngobuwena, ukusebenza ngexesha elinye ngezandla zozibini. Ukuqala isikhundla akukho ezahlukeneyo - ngonyawo umva kwaye umzimba ibheke kancinci phambili. Nangona ukuba ufuna zivumelekile ukuba bagxininise ooxhongo ababini, ukuwabeka ububanzi igxalaba ngaphandle.

ulwandiso isandla kwenziwa ekupheleni eklasini, ngenxa yokuba umthwalo onzima igqithile, kwaye ayeke Amazing kakhulu. It lula zinokudityaniswa nge-Push-ups, ugxile umva kunye zhimami elele.

Bena kwibar olungalinganiyo

Ukusebenzisa esineendidi iquka imithambo kakhulu olusebenzayo - nkxu yimilinganiso olongezelelweyo. Apha kuqhuba esineendidi lonke, kodwa ukuze afumane oko akufunayo, kufuneka unamathele imithetho:

• sebenzisa imiqadi kuphela elimxinwa;
• awo ngokupheleleyo;
• zama ukugcina umzimba ngaphandle tilting;
• iingalo kufutshane umzimba.

Ekubeni ubunzima bayo phantse umntu anokuyenza malunga 10 kophindo. Ukuba japan onjalo sele iphunyelelwe, kunokwenzeka ukuba ugqithele ubunzima extra. Ukuze nzima kubonelelwa ibhanti ezizodwa, leyo iqhotyoshelwe enekuku okanye dumbbells.

asebenzisa Nge

isandla Training (esineendidi) unika isiphumo elungileyo xa usebenzisa bar. Ukuqala isikhundla - iinyawo zamagxa magxa, iingalo bent kunye ubunzima entloko. Le meko yenza kube lula ukuba olule imisipha kuzilungiselela ukuba imithwalo enzima. Unalungelo lini na ukuba unako ukwenza zombini esimiyo ehleli, kodwa kunjalo, kumele ukuba kuthathwe umva.

Xa kungekho tyala akukho mfuneko ukubuyisela dumbbell Nge. Emva njengokubamba lihla kakhulu, ngoko ke iingalo izakusiwa ngaphandle, kwaye ayiniki isiphumo oyifunayo. Lo msebenzi kufuneka ibe kunokwenzeka ukuba ehlise. Uphakamisa okanye isikhundla umzimba ingazinzi kuqulatha yokulimala. Ngoko ke, ngokuba msebenzi kufuneka aphathwe ngokuqaphela nenenkathalo.

ezingalweni olwandiso ithambeka

ukuzilolonga Favorite eyindoda (esineendidi umva) inceda ukuphuhlisa kuphela izihlunu iingalo, kodwa umva, ukwandisa ubunzima. enze lo msebenzi ayikho nzima kakhulu. umsebenzi wayo ophambili ukusondela a isiqabu. Thatha bubunzima obuninzi akuhlali, dumbbells ukukhanya uvumelane kuye. Weight kufuneka zikhethwe ngendlela yokuba xa uhambisa isandla wayeyiva umsebenzi esineendidi. wenze le ndlela:

1. washiya ingalo nomlenze idolo lakhe isekelwe phezu kwesitulo, umlenze wasekunene ibonakala ngokucacileyo emi emgangathweni, nesandla free ephethe dumbbell.
2. Isandla kunye dumbbell kuyimfuneko Wayitsala kwi engqinibeni kwaye ukucinezwelwa umzimba.
3. ingalo Inspiratory unbent, ngoxa umgca emzimbeni, njengoko siphefumla, goba kwakhona.

Khumbula ukuba isandla kufuneka kusoloko kufutshane umzimba, kungenjalo izihlunu akayi kuba nako zizame nokuzilolonga abuyi kwenziwa ngokuchanekileyo.

ukuzilolonga Complex

Ukongeza kwinkqubo yoqeqesho umsebenzi kwiziko esineendidi kwakhona iquka kwizakhiwo ezimbini - kundoqo kunye encedisayo. Bathi zilufanele kuphela iingcali ababandakanyekayo kwezemidlalo kangangethuba ixesha elide.

Injongo yale isakhiwo esisiseko kukunyuka ubunzima kunye amandla esineendidi. Uqheliso kakhulu, ngoko ke kubalulekile ukuqaphela apha kwaye ziqwalaselwa. Qala ukuqeqesha kufuneka nakanjani na elungileyo eshushu-up, ngoko ungenza embalwa koomatshini phantsi ezinobunzima encinane. Yaye kuphela emva kokuba ukuba izihlunu ukufudumala kwaye ukulungele ukuba imithambo enzima. Iseti lokuqala ibandakanya benching kuyi Smitt (4 ndlela - 12, 10, 6 kunye milembelele 6), iingalo ukwandiswa emva intloko istampu (3 iindlela - 6, 7, 8 milembelele), tyhala kwibhentshi libya ugxininisa ngasemva (ukuya 3 - 6, 7, 8 milembelele), umatshini French (3 iindlela - uphinda-8, 10 no-12).

Umgaqo esebenza ngayo iphiramidi ukuzilolonga, ngamanye amazwi, ubunzima izixhobo ngokuthe ngcembe kwandisa, kwaye inani kophindo kunciphisa. Xa kuthe ubunzima kunye msebenzi kuyi Smitt, oko indawo iirati eziqhelekileyo.

A (abangabancedani) isakhiwo yesibini amandla akhulule kancinane izihlunu emva uqeqesho olungundoqo. It aluvumelekanga Kothi, njengoko ukuzuza iziphumo ezinqwenelekayo zifunyenwe kuphela xa ukulungiswa impumelelo yokuqala ngakumbi ezintsonkothileyo buthathaka. Emva zokuqeqesha ukukhulisa ubunzima ngaphandle ukuphumla ulayishiwe izihlunu nje kuphela kodwa ingqondo, nto leyo esisizathu sokuba abantu basoloko uxinzelelo ukuluma.

Le complex siquka: benching French ngokuxwesileyo (4 ndlela - 8, 9 kunye uphinda-10), ukwandiswa intloko nengalo ukwandiswa kwi ithambeka (kwi-3 ndlela - 8, 10 kwaye uphinda-12), benching phansi (iindlela 3 - 8, 10, milembelele 12).