Iingalo Strong: umthambo

abantu nje kuphela kodwa amanye amabhinqa uphupha uthi, unezandla emikhulu. Abantu abaninzi ukufeza olu tyelelo zokwenza umthambo okanye ukuthenga izixhobo ezizodwa bekwi ekhaya. Yenza imithambo kuba izihlunu izandla Kucetyiswa ukuba bonke abantu ngaphandle kokukhetha, kungakhathaliseki uhlobo mzobo nebala. Ngapha koko, ukuba anithanga kuhlawula i izo- kunye esineendidi ingqalelo efanelekileyo, bakhawuleza ijike ibe kwizowuni ingxaki.

Kutheni kufuneka sisebenzise

Amandla ngoqeqesho ngesandla engxamisekileyo uba kufutshane intwasahlobo, ingakumbi amantombazana. Emva kwako konke oku ixesha lonyaka ngoku lixesha lokuba babeke phezu ilokhwe entle, sundresses nokwalekwa kwamantloko netanki. Kuba abantu, le umba ezifanelekileyo maxa onke, kuba kufuneka isiqabu ngokugqibeleleyo ebonakalayo nayiphi na impahla.

Izinto ukuba ukukhumbula

Njengoko usazi, izandla ezinamandla akukho lula ukufumana. Xa usebenzisa kufuneka kusoloko bazazi ezinye bokuqonda eziza kuba negalelo kwimpumelelo japan ngokukhawuleza ezikumgangatho ophezulu. Phakathi kwabo:

• Xa sisenza oku okanye umthambo kuyimfuneko ukwenza iinzame Wayitsala iingalo (yibhola kunye Nge okanye dumbbells, imoto ngenxa izihlunu umva, usebenzisa kwi bar , njalo njalo), apha, kunye namanye amaqela kwezihlunu baqeqeshiwe kwaye zomfana;
• kwi imithambo, efuna umgudu ukuze unbend izandla (kwibhentshi cofa okanye ukuma, Osithe nkxu okanye kumgangatho), ukuqeqesha esineendidi ezintathu;
• imithambo ukufaneleka, xa kweqokobhe kufuneka ukubamba ngezandla kunye nezihlunu yengalo ababandakanyekayo.

Khumbula oku kuyimfuneko ngenxa yokuba izihlunu zakho ingalo mancinane, ukuze zibe protrenirovat kwaye ngoncedo beemvavanyo ezijolise namanye amaqela kwezihlunu.

abadlali abaninzi abafuna ukufumana uncedo ubuninzi kunye iingalo ngamandla, ngesantya ngokwakho ukuzilolonga onzima, ngaloo ndlela ukufumana izihlunu kakhulu anyuswe. Kodwa eli cebo akuphelelanga ethandwa nguye, njengoko abanye abantu nje ufuna ukubalaselisa izo- kunye esineendidi, eshiya zonke izihlunu encinane ingabonakaliyo kodwa enamandla.

uqeqesho brush

Uninzi midlalo uthi izandla ezinamandla iqala ngezandla ezinamandla kunye noqeqesho ngesa-, leyo ekungayi kusala ngaphandle ingqalelo. Ngomhla amandla ezandla zombini, iya kuxhomekeka kwiziphumo ezithile imithambo kuba izo- okanye esineendidi. Ngoko ke, iingalo enamandla ukuzilolonga kufuneka uqale umthambo elula ephuhlisa ngesandla yengalo.

Xa ukuzilolonga akukho mfuneko yokuba ahlale kuyo nayiphi na msebenzi mnye, njengoko liqinisekisiwe bukhokelela ngokomzimba, ngokweemvakalelo nangokwasengqondweni.

nge wegazi

Avamise kakhulu a igripha projectile ngenxa iibhrashi nto leyo isangqa irabha. Ukuze asebenze izihlunu extensor uya unganciphisa-unclamping olwandisa carpal, lwahlulwe lwaba ngeentlobo ezimbalwa:

• ukucudisa standard kunye unclamping, kodwa sikhundla zixinaniswe, kuyimfuneko ukuba angalibali ukuba malunga okomzuzu;
• i ucinezelo efanayo kunye unclamping, kodwa ke kufuneka baqhube amabini kuphela okanye ezintathu iminwe.

Yinto lilula, kodwa ngaxeshanye indlela eziluncedo zokufunda kwemisipha extensor. Kuyinto efanelekileyo ukuba abo bathatha inxaxheba kwezemidlalo, kwaye ixesha elide kakhulu ukuba banikele ingqalelo ezandleni. olwandisa Carpal iza kuba negalelo ukwandisa ukubambelela kunye nokufunyanwa, ngokunjalo nokuphucula impilo izandla.

On izixhobo zemithambo

Okwangoku, kukho imisebenzi zimbini ziqhelekileyo ukwenza oko kuya kufuna izixhobo umthambo. Enkosi kubo, hayi nje nayenza brush, kodwa ukwenza umthwalo abathile kwelinye izihlunu ngesandla.

Umsebenzi wokuqala oxhonywe bar, zeziphi iintlobo zezi:

• ijinga phezu iminwe emibini;
• ilenga nkqo icala elinye;
• Vis kunye nobunzima olongezelelweyo, encamathele ibhanti okanye iinyawo;
• ejingayo kunye bekwazi mnene.

Kulo mzekelo, oku kulandelayo iindlela ezimbini: omnye kwempixano umzuzu kwezihlunu okanye ukudinwa iphezulu izandla kunene. indlela Ubude umntu ngamnye kufuneka uchaze ukuba ngokwayo, ngokusekelwe zamanani unyamezelo kwezihlunu. Isiphumo elungileyo ubude Vis ngemizuzu 2-3.

Lo msebenzi yesibini ekuthanda yokukhwela ngentambo wonke. Kulo mzekelo ndlela ilinganiselwe kuphela ubude intambo, kwaye ke ngoko kufuneka ukuba benyuka baya logama nje hayi kwinqanaba eliphezulu intambo iyazalisekiswa. Ukongeza izandla, ukusebenzisa ikwabandakanya umnqonqo kunye emoyeni, alaneke.

Uqheliso ekhaya

Abantu abaninzi abakwazi ukuya zokwenza umthambo, kodwa baye izihlunu ingalo, usoloko ecinga ukumpompa ngayo izandla zakho dumbbells ekhaya. Lo mbuzo, Kakade, babawa imini ethandwa emini, kodwa nokuba kunjalo, kukho abantu abangenawo kule ndlu iqokobhe. Kuyimfuneko ke ngoko ukuba siqwalasele ukusetyenziswa (kunye okanye ngaphandle dumbbells), apho ungakwazi ngokulula zilibuyise ukuzilolonga ekhaya yaye ngokuthe ngcembe kuphunyezwe injongo engundoqo.

Uqheliso ukuba izihlunu izandla kunye dumbbells

Ngoncedo lwe dumbbells ezininzi elula banethuba elikhulu ukumpompa up ukufuna ngaphandle kobunzima kakhulu. Ukongeza, ukugqithisela le mithambo na ithuba zokumpompa esandleni ngasinye ngokwahlukeneyo, kuba abanye amandla abantu isandla yahlukile, ngoko olu phawu kubalulekile kubo

Ngoko ke, ukuba ndilizalise kufuneka dumbbells ezimbini yimilinganiso elinganayo kunye esitulweni. ezimbini kuphela ukusebenza kunceda sehlise umzimba ukumpompa izandla zakhe:

1. "Hammer". In kokuhlala ukuma okanye kuyimfuneko ukuba agobe iingalo kunye dumbbells emagxeni akho nokuba khosi okanye ngaxeshanye ngezandla zozibini. Ngelo indawo liphezulu kufuneka ibe ukwenza ikhefu elifutshane, lo gama okunokonakalisa izihlunu iingalo, uze athobe.
2. Yanjalo liphuma. Lalihleli esitulweni eqhelekileyo, ingalo ngqo kunye dumbbell kufuneka kuphakanyiswe ubambe imizuzwana 4-5, uze zinokuwehlisa kananjalo ukuze enye ingalo. Ngasemva oku kufuneka flat.

A indima ekhethekileyo idlalwa umoya. Xa waphakamisa dumbbells ukwenza siphefumla, yaye xa lisibekele - uphefumlela ngaphakathi. Yenza le mithambo kufuneka kathathu kuphela ngeveki, nto leyo eya kuba ngokwaneleyo ukubuyisela imisipha abanike isiqabu.

pushups

Amaninzi amadoda bakhetha pushups. Zeziphi izihlunu wakhuph kuyo, niyazi zonke, kuba imini emva kwalo msebenzi, iingalo obuhlungu, amagxa, cinezela kunye nemilenze. Kufuneka kuqatshelwe ukuba ingalo negxalaba kwizihlunu zilandelayo zisebenza xa Classic push-ups:

• esineendidi imisipha, abaqeqeshwayo ngethuba ukulungisa kwezandla;
• izihlunu pectoral enkulu ukuba banoxanduva ukusebenza ihumerus;
• deltoids, amagxa bakha ndiphefumle;
• umsipha zomfana.

abantu nje kuphela, kodwa abafazi badla enze pushups. Zeziphi izihlunu swing - senze sele wayeyinxalenye ngaphandle, yaye ngoku kufuneka ingqalelo iindidi beemvavanyo eya kubangela umdla kwabo sele udiniwe Classic kuhlabana-ups. Phakathi kwabo:

• ukubambelela ebanzi xa izandla zibekwe ngokubanzi kangangoko kunokwenzeka;
• ngeenyawo ezijonge ngentla komgangatho;
• umqhaphu, nto leyo yenzelwa ngexesha lift-off.

Kuyinto le mithambo unokusetyenziswa umthambo ekhaya kusebenza kuzo zonke izihlunu iingalo. Enkosi kubo, umphumo uya zifumaneka ngokukhawuleza kwaye iya kuhlala ixesha elide.