Indlela ukwandisa cinezela kwibhentshi? izincomo makhwelo

A lot of abafana baye ejimini, iphupha yesifuba esihle, ngelo besini wamhle belisoloko wandiyolisayo lecebo. Kodwa ukuze sifumane elo phupha enye, kuyimfuneko ukuba asebenze nzima. Kweli nqaku siza kuthetha enye ukuzilolonga esisisiseko izihlunu esifubeni - cinezela kwibhentshi. Makhe sihlolisise le miba ilandelayo: njani ukwenza lo msebenzi, ukuba andise indlela cofa esitulweni, indlela ngeveki amaxesha amaninzi ukuqeqesha ngcono kunye nabanye abaninzi.

Okokuqala, ithiyori kancinane. cinezela Bena i imisebenzi esisiseko in abanxibe impahla kunye powerlifting, nelungiselelwe uphuhliso pectoral izihlunu umntu, esineendidi kunye inxalenye izihlunu deltoid. Kukho ezahlukahlukeneyo kwalo msebenzi: Classic cofa kwesitulo, kwisitulo cofa kwi kwisitulo uyithobele, phezu kwesitulo uyijongise ezantsi, ukubambelela emxinwa, kunye nabanye. Asinako ukuba zonke ezi ntlobo zahlukile kuphela komsebenzi ubuchule, kuba kuxhomekeka kwezi uhlobo olufanayo, kuba ngcono okanye babambekile abachatshazelwe omnye okanye enye kwezihlunu. Kodwa ngoku ngalo. Okokuqala, hlolisisa lo mbuzo ubalulekileyo, wabaqalayo umdla: "? Indlela ukwandisa cinezela kwibhentshi"

wabaqalayo abaninzi bacinga ukuba umzimba kakhulu, i ngokukhawuleza uya kukwazi ukunyusa iirhafu ayo amandla kunye nokwanda kobunzima kwezihlunu. Kwaye apha kukho impazamo ezibalulekileyo. Isibakala sokuba izihlunu catabolism luqala uqeqesho ngokugqithiseleyo kakhulu. Oko kukuthi, kalula, ukuba ukuqhekeka. Oku indlela yokwemvelo ukuba nditsala nzima, kangangokuba (umzimba) uqala ukusebenzisa iiprotini (isakhiwo element izihlunu zakho), ukugcwalisa kuyo. Ngoko ke, lo isixa ezininzi kangangoko imithambo kuba izihlunu isifuba (enye kuphela zhimom uya kuba nako ukwandisa ngokukhawuleza intsebenzo yabo) yi 4-5 (kuba abasaqalayo 2-3), nganye iya kuba 2-4 iiseti 7-10 kophindo. Kunye ukutyelela rhoqo kwi gym (izihlandlo ezi-3 ngeveki) kwiiveki 2 uya kukwazi ukongeza kwi esikumaphephandaba 2.5-5 eekhilogram.

Thetha nezinye izinto. Yandisa ukusebenza yakho cofa kwibhentshi (kunye nezinye umthambo, nayo) iya kuba kunokwenzeka kuphela ngokusebenzisa utyelelo nakwiziko lokuzilolonga.

Uyabona, xa usebenza isinyithi abantu baqala ukuphuhlisa kwizihlunu kwaye, kakade, ukwandisa ubunzima kwezihlunu. Noko ke, ukuba akhulelwe, badla ulale ngokwaneleyo, musa ukuba nocwangciso mihla le, kwaye ke kufuneka imikhwa emibi (ukusela utywala ngokugqithisileyo kunye nokutshaya), akunako baphupha ekukhuleni mass kwezihlunu. Kakade ke, bathi ukuba kube kanye qho emva kweenyanga 2-3 ukuba ukusela kwi nabahlobo okubi - ubuncinane ezihlambelayo zamaxhegokazi zimangale. Thina sonke babantu, akunjalo? Nangona kunjalo, ukusetyenziswa rhoqo kakhulu utywala okanye izinto eziyityhefu kuphazamisa kungekuphela impilo ngokubanzi, kodwa kwi izihlunu zakho. Konke oku kukhokelela le ebizwa ngokuba "ngxi" kwaye isantya sokukhula kwezihlunu.

Ukuba ngaba ukuthobela imithetho ezininzi abanxibe impahla, akuyi kusebenza. Kodwa emva yesihloko "Indlela ukwandisa ucofe yeNZ kuyo ixesha elifutshane." Njengoko kuchaziwe ngaphambili, ngobunzulu ukuzilolonga kubalulekile, ukubambelela nesondlo. Kodwa kukho nenye into ebalulekileyo - ukusebenza kwezixhobo. Okokuqala, kubalulekile ukuba uthathe i-ukubambelela efanelekileyo (ngalinye iintlobo ngayo yahlukile). Okwesibini, intamo kufuneka unike ngokucothayo esifubeni sakhe. Okwesithathu, akukho mfuneko yokuthsintsha nangokuhamba msebenzi.

Kwaye ekugqibeleni - musa ukuqalisa ukwenza umatshini Iijaji ubunzima enzima, ngenxa yokuba kule meko kukho ithuba yokwenzakala. Kubhetele ukuba ukushushubeza ezinobunzima kangako kophindo 10-15. Khumbula! Musa ukuqeqesha esifubeni rhoqo kakhulu. Ukuba usebenza kuyo yonke ukuzilolonga, ayiyi kuba ixesha ukululama. Kungcono ukujongana amaxesha 1-2 ngeveki, ukuba kuza kubakho iindlela.

Okokugqibela, indlela ekucetyiswa imithambo kuba labaqalayo na oku kulandelayo. Masithi kwesitulo sakho amaxesha 8 ka-50 kg. Emva koko landela lo mgaqo echazwe ngezantsi.

Iveki 1-2:

indlela First - imfudumalo-up (oko kunokwenzeka kunye nentamo eyodwa);

ndlela 2 - kg 8h50;

Indlela yesithathu - 7 (8) kg X50;

Indlela yesi-4 - 55 kg at esiphezulu.

Iveki 3-4:

indlela First - imfudumalo-up;

ndlela 2 - kg 8h50;

Indlela yesithathu - 55 kg eliphezulu;

ndlela Okwesine - 57,5 kg at esiphezulu.

Iveki yesi-5:

indlela First - imfudumalo-up;

ndlela 2 - 6-8h55 kg;

Indlela yesithathu - 57,5 kg at esiphezulu;

ndlela Okwesine - 60 kg at esiphezulu.

Ngapha koko, wonke umntu ekuthiwa-phase ngxi xa ziphumo ukuvuka kancinci kakhulu. Apha, i ubunzima kufuneka zikhethwe ngaphezu ngamnye. Noko ke, kule nyanga kufuneka lenyuke nge ubuncinane 2.5 kg.

Ukuba ngaba awukwazi atyelele umthambo, unalo ithuba uthenge lichotshelwe ngenxa kwesitulo kunye bar kunye enekuku ekhaya. Kakade ke, konke oku nezixhobo zomsebenzi kakhulu enkulu, kodwa mazifakwe egaraji okanye kumgangatho ongaphantsi. Intlungu kungcono ukuthenga Olimpiki. Keyiki - ekukhethwa uluhlu lwe-5 kg (5 ukuya ku-20 kg, umzekelo). Bena isihlalo cofa Nge kufuneka kube lula yaye kunokwenzeka ngentamo adjustable kufanelekile.

Ukuba ngaba awunayo imali yokuthenga oku okanye inkcukacha, ungenza yonke into ngokwakho. YeNZ kuyo cinezela yeNZ ngezandla zabo kwinguqulelo elula - uyilo kakhulu elula, kukho imizobo ezininzi, omnye apho ungabona ngentla. Ukususela enekuku kunye nezinto istampu mbi. Inyaniso kukuba ngaphandle oomatshini ezikhethekileyo Tokarski kunye nezinye izixhobo ukwenza eyakho wabo onzima kakhulu. Ngoko ke phantsi ethile imali ndabaleka ukuya evenkileni lezemidlalo ekufutshane! Ndicinga umbuzo indlela ukwandisa kwesitulo cofa, kunye nezinye iinkcukacha ezininzi umdla, sibheke. luck Good ekuqeqesheni yakho!