Imithambo Nge: ukutsala ukuya kwesilevu kunye neentlobo ukubambelela

Bonisani nge Nge okanye dumbbells elide athathiweyo ngokuqinileyo kwindawo yayo kwiinkqubo zoqeqesho zombini abaqalayo kunye bodybuilders anamava. Eqhelekileyo kakhulu kwaye ethandwa ngabo - tsala ukuya kwesilevu. Oku akumangalisi, kuba lo msebenzi onjalo inceda ukugcina ukumila kakuhle kumzimba ongentla yaye kuphucula qete lulonke.

Iintlobo yekiriva neempawu

Kukho iindlela ezimbini eziphambili ziintonga ibambelele, okusetyenziselwa nayiphi zokutsalwa kwimithwalo. Ngamnye kubo isebenza kwi iqela elithile kwezihlunu. Kunye neenguqu ukubambelela sinokwenziwa sinye emva kokusebenza yonke umbhinqo igxalaba, emva kunye nezihlunu esifubeni.

• ukubambelela Nciphisa. Umgama phakathi iingalo kwi bar uyalingana isiqingatha nobubanzi kwamagxa. Ngamafutshane, zama ukugcina entanyeni ukuze izandla zakhe kwinqanaba le clavicle eveleleyo amathambo.
• ukubambelela Wide. A umgama elingana nobubanzi kwamagxa. Ngamanye amazwi, iingalo zakho kufuneka eyayingqalene umzimba.

Yeyiphi ukhetho ukukhetha, wena uxelele ngumqeqeshi professional, leyo inokufunyanwa na ejimini. Ukuba ugqiba ukufunda ekhaya, bukela tutorials yevidiyo ubuchule ukwenza intonga saliphosa.

Zeziphi izihlunu ziyasebenza?

Nxulumanisa kwesilevu likuvumela ukuba ophela ngokupheleleyo umbhinqo emagxeni kunye umva. Izihlunu ezingundoqo ukusebenza ngexesha lo msebenzi: deltoid osecaleni, Delta akudala, neemvumi, teres ezincinane, isihlunu esineendidi ezintathu, lo supraspinatus, infraspinatus, komhlana.

Ukongeza, ekomelezeni izihlunu ezixhasa yomqolo, kwakunye cinezela kunye esihlahleni. Amalungu ngeli zikwaphuhlisa, kwaye imeko yazo uphucula, ukuba ubunzima esikhethwe ngokuchanekileyo. Njengoko ubona, intonga saliphosa - kuyinto enzima. Kuba uhlobo ngalunye ukubambelela kwaye umthwalo kwi kumaqela athile yesihlunu iza kuxoxwa ngokwahlukeneyo.

Bayakulangazelela siyinqobe chin emxinwa

Eyona inzuzo yalo msebenzi - zokumpompa yee-umva, kunye trapezoids. Rod isilevu eyenziwa nge ukubambelela elimxinwa kunye nentamo eqhelekileyo okanye ukugoba. Ngenxa yoko, umzimba kufuneka ngqo, akavumelekanga ukuba enze nayiphi na uphakamisa ngesiquphe kunye nomzimba gungqa. Oku kungakhokelela ukungakhululeki, kodwa zinciphisa ukusebenza lo msebenzi.

Nxulumanisa kwesilevu ukubambelela emxinwa ikuvumela ukuba aphakamise iingalo zakho phezulu kangangoko kunokwenzeka kwanokwandisa phakathi isiqabu umva kwaye nokomeleza nakumphezulu esinqeni kunye nkanyamba. Akukho mfuneko ukwenza lo msebenzi ngaphandle kweliso, ukuba une umva iingxaki.

Okubalulekileyo! Yenza akufunekanga ibambelele sincinane, ekubeni siyeka unikezelo umthwalo kunye trapezoids phezu izo- kunye "amaphiko".

Bayakulangazelela siyinqobe chin ebanzi

ukubambelela Wide iya kugxininisa ilungelelanise eliphezulu umva kunye nomlenze nombhinqo. Kulo msebenzi, iingalo Yaphathana kwicala ukuya kutsho kwinqanaba umkhono, nto leyo evumela ukuba kuphuhliswe ngakumbi "amaphiko". Ukongeza, le ibambelele lunciphisa ubungozi yokwenzakala kunye ukuze bazuze ubunzima kunye nobubanzi negxalaba.

Uyakwazi badla ngokubona wabaqalayo ababambe entanyeni kwi ububanzi enkulu ngaphezu kwamagxa. Le ngxelo engachanekanga izandla, nto leyo inokukhokelela nomonzakalo, yaye umthambo akayi ukunika iziphumo.

intonga saliphosa Smith

Enye indlela umthambo nityhala intonga - umatshini Smith. Le yunithi na, nkqu nakwiziko lokuzilolonga kakhulu elula. peculiarity lwayo kukuba le bar ifumaneka phakathi ababili slides njalo-moya enye. Ngaloo ndlela, aniyi kukwazi ukugoba umva ngexesha loqeqesho.

Olu hlobo kuyi Kanti kunye ezahlukeneyo beemvavanyo ukuba unako ukwenza nayo. Apha ukuhlamba Classic wamgxotha nasesilevini sakhe wamgxotha ngasemva kwakhe, njl Eyona nto ibalulekileyo - ukubuza womdlali onamava okanye umqeqeshi ukulandela iteknoloji kwaye khetha yimilinganiso eyaneleyo.

izincomo

Kwaye ekugqibeleni ndingathanda ukuba akunike eminye icebiso ukuze aphephe iimpazamo ziqhelekileyo nokwakha Amazing ngokuchanekileyo.

1. Zama ukwenza umthambo yi amandla izihlunu emqolo, kwaye hayi izandla.
2. Gcina intamo kufutshane nje umzimba, makhe ubuya ngokulula kuwo.
3. Gcina iso indawo engqinibeni. Xa emxinwa kwexesha kufuneka kutsiba inqanaba igxalaba ngokubanzi mkhulu.
4. Zama ukwenza umthambo phambi esipilini, ukuba iliso ukuma umzimba. Akafanele Ungayami phambili okanye ngasemva.
5. Link rod kufuneka kwenziwe ngaphandle uphakamisa, yaye ngabom kakhulu kakuhle zombini ngexesha sokunyuka xa abuyela kwindawo yokuqala.
6. Yenza 3-4 Iiseti mali iphezulu enokwenzeka ixesha. ukuqaleka yokugqibela kuba kumda yamandla.
7. Thatha ubunzima olwaneleyo ukwenza izihlunu iinyembezi, kodwa ukufumana nempembelelo entle Amazing yakho.
8. Qiniseka ukuba akakhululeki phambi imithambo nge Nge. izihlunu Ingqele abakwazi ukuba lusebenzise ngokupheleleyo.
9. Gcina iso emqolo lakho. Kufuneka ibe tyaba kwaye tye. Nawuphi aphambuke igcwele nesohlwayo ezifana ekusoluleni wayolula ikhefu uqeqesho kunye neziphumo umva.
10. Nokuba ngaba uceba abe nenye yobungcali, kuquka umthambo kunye injongo inkqubo yakhe. Kuyanceda ukuba basebenze izihlunu ngokulinganayo, ukuphucula umzimba yoncedo lulonke kunye namandla, kwakunye siqinise umnqonqo kwaye inike ume kakuhle.