Indlela ukwakha izihlunu esifubeni dumbbells kunye enempembelelo enkulu

Umbuzo indlela ukumpompa up izihlunu pectoral dumbbells, unikwa rhoqo eninzi yabantu kumaqonga ezikhethekileyo. Siya kunika iingcebiso esisiseko ukukunceda kakuhle ukunceda neembaleki ukumpompa up izihlunu esifubeni.

Enye yezona ndlela isebenzayo yokumpompa i pectoral kwezihlunu kukusetyenziswa dumbbells. Ukwenza le cinezela yeNZ kunye dumbbells kwisitulo obutofotofo uya ukufezekisa iziphumo emihle, njengoko oku kunika inkululeko intshukumo, elikuvumela ukuba bagxininise exercises ubuchule kukutsalela izihlunu ezincinane kwaba ukuba ziyafuneka ukuba ukuphucula ubunzima elimisiweyo. Kwakhona, ukusetyenziswa dumbbells uyakwazi ukunyenyisa izihlunu, ukuba ekhohlo okanye ekunene kubo sokumpompa.

Iqela imithambo, osixelela ukumpompa njani izihlunu pectoral dumbbells, kufuneka enze izihlandlo-2 ngeveki. Lo msebenzi eyokuqala uthambekele zhimom dumbbell oxokayo, kwesitulo kufuneka ebekwe kwi-engile degrees 30-40. Weight dumbbell ekhethiweyo ngokusekelwe ukuba kuvuswa izihlandlo ezili-12. Eyenziwa iiseti 3. Kule ndlela yokuqala, imfuneko ukwenza amaxesha 6, amaxesha 8 wesibini nangowesithathu izihlandlo ezili-10. Emva koko kufuneka enze indlela enye, nto leyo ifuna iqabane inshorensi. Kufuneka yayama ngaphandle izihlandlo ezili-13. Ukuba konke kuhambe kakuhle, ixesha elizayo kufuneka ukhethe dumbbell ukuba ube 250 grams nzima ngaphezu yangaphambili.

Lo msebenzi yesibini, uchaza ukwakha indlela izihlunu pectoral dumbbell dumbbell iintambo yenzelwa, kwaye phezu kwesitulo bethana. Umyalelo ukubulawa iyafana lowo wangaphambili. Okokuqala wenza iiseti ezintathu izihlunu ukushushubeza; kwandule ke amandla indlela yokugqibela kunye neqabane inshorensi.

Press of dumbbells elele kwisitulo tye umsebenzi esisiseko enceda ukwakha izihlunu ubunzima zimile kunye isiqabu umsantsa ekunene kwicala lasekhohlo. Indlela ukwakha izihlunu esifubeni dumbbells ngalo ndlela (umthambo yokusebenza ubuchule):

- ityala kufuneka zigcinwe ngqo, kunye umva kufuneka ibe ngqo;

- uphakamise dumbbells phezu esifubeni;

- izandla ukuba ukutsala kangangoko kunokwenzeka;

- sosana ukuhlala ngqo;

- Hlisa dumbbells ukuya kwinqanaba esifubeni;

- ukuba siphinde kuphakanyiswe dumbbells kunye ubuninzi ngokolula izandla.

Ekwenzeni le nto kwakunye nezinye imithambo kufuneka babenolwazi umoya njengoko nokulibaziseka zayo phefumla kunceda uzinzise umntla kunye nesifuba kwizihlunu. Kubalulekile ukukhumbula ukuba xa ukusezela izihlunu gulwa zenziwa buthathaka, ke yenzeni umoya kuyimfuneko emva kwexesha esisinda imithambo.

Kuba abo banomdla ukumpompa njani umsipha engaphakathi pectoral, umthambo kucetyiswa Ukubiyelwa dumbbells kwi ibhola. Technique kwalo msebenzi:

- athathwe kwi ibhola kwindawo yayo yoqobo (ukuba alale phezu kwakhe, kunye neentungo zayo igotywe amadolo);

- iinyawo kufuneka ngokuqinileyo ukucinezwelwa kwamanzi, kunye nemfuneko ukugcina dumbbells ngentla esifubeni ukwalathisa izandla;

- thatha umoya kwaye uyibambe. Ukuxuba dumbbells esandleni, ukugcina isikhokelo arc echanekileyo. Xa indawo asezantsi kufuneka zenziwe umise amancinci ndibuyele dumbbells kwindawo ukuqala endleleni efanayo;

- siphefumla.

Ukuze nzima lo msebenzi, ungaxinanisa umgama phakathi kweenyawo, ngaloo ndlela ekuphumezeni kungalingani lizama kunye necebo nzima.

Kukwakho ubonisa ukuba abo bafuna ukwazi ukuba yokumpompa njani izihlunu pectoral asezantsi. Ukuze wenze oku, ungenza push-ups ibhola. Izandla zibekwe phezu ibhola kunye iinyawo zenu zifakwa kunye abanye phantsi, ngexesha elifanayo umzimba kufuneka ahlale ngqo. Kuyimfuneko ukwenza ukuphefumla nzulu, ukubamba umoya wakho, agobe iingalo, wehlisa umzimba ngaxeshanye ukubamba ibhola esifubeni sakhe. Emva koko, onokolula iingalo zakho kufuneka ibe ngaphakathi nangaphandle. Ukwandisa kwanzima umthambo, unga nciphisa umgama phakathi kweenyawo.