Lo msebenzi kakhulu izo- kunye dumbbells, kukho Nge, kwi bar. Indlela ngokukhawuleza ukumpompa up izo-: inkqubo

Kuzo zonke izihlunu emzimbeni womntu abonakalisa kunene nje, izo- kunye esineendidi. Akumangalisi Iimbaleki ezininzi abaselula, awela nje umbundu iholo ezemidlalo, bagxalathelane ukuya projectiles sizame ukuphuhlisa ngokukhawuleza izihlunu iingalo, wayiphendula kokwaphula imithetho physics kunye nobugcisa ngexesha umthambo. Le ngcinga Uphuhliso inxenye imisipha umthambo esisiseko itshayelwe iimbaleki ecaleni abo basandula kuqalisa. Kwaye kulungile. Ufuna ukuba yenyuse ngokukhawuleza ngokwabo izandla enkulu? Akukho ngxaki!

Kuphela umzimba usempilweni imisipha nempilo

kwindawo yokuqala iza kuya ukuzilolonga Kwaye thina. Nayiphi ungumsebenzi kufuneka ukushushubeza zonke izihlunu zakho phambi umthambo. Yaye oko kuthetha nje izandla, kodwa imilenze, emva, amagxa, intamo kunye nesifuba. Phambi kokuba uyazi ukuba yintoni na lo msebenzi kakhulu izo- ziya ngokukhawuleza ukufikelela yoko, kuyimfuneko ukulungiselela umzimba ukuze ntshikilelo. Ukuzifudumeza-up ayikho kuphela ukufudumala imisipha namalungu, kuyanceda ukuqala izinga intliziyo, ukwandisa kwegazi wonke umzimba. Emva elungileyo ashushu-up kuya kuthatha igazi ukuba ukusebenza izihlunu ioksijini ngakumbi kunye nezondlo, apho nomdlali uya kukwazi ukusebenza ngaphandle nzima elide izihlunu zakho.

Kwaye inkqubo yoqeqesho kubalulekile ukukhumbula ukuba ixesha lokuphumla phakathi iiseti kunye imithambo mayingagqithi imizuzu emithathu, kungenjalo umzimba ixesha elaneleyo ukuya ukuphumla. Naluphi na uqeqesho amandla kule kunokwenzeka ezikhokelela ekonzakaleni, nto leyo eya kuyichitha liphupha izandla ezinkulu kwaye womelele.

uJaji basic

Lo msebenzi kakhulu izo- - a curl classic ingqiniba yakhe. Oku lwenziwa kwindawo emi kunye Nge. Grif projectile kufuneka ngqo, ngokuyinene kucetyiswa ukuba Olimpiki isiseko benching. zezandla isandla ababuyeli kulowo kwaye bathathe kwegxalaba. Into ebalulekileyo kule umthambo le DC ombane le zomfana. Musa ukuvumela kuthanjiswa ngokupheleleyo izihlunu kwi kwindawo sokuqala nesokugqibela. sokusebenza Ingqiniba kufuneka kusoloko kufuphi umzimba. Ingongoma yokugqibela top ukuba ungenza isicelo cm 5 phambili, kodwa qiniseka ukuba bar akukho bephosa esifubeni nokuphumla zomfana kwezihlunu. Weight kuyimfuneko ukukhetha ezifana ukwenza kangangoko ngendlela eyiyo kangangoko kunokwenzeka kuyinto ekusebenziseni kakhulu izo- kunye Nge ku ezahlukene 9-12 kophindo.

izihlunu ingalo baba kucocwe ngokukhawuleza, ngako oko akufuneki ukuba ahlawule indawo enye ukuze imisebenzi emininzi ngaphezu abathathu okanye abane, apho kwi iiseti 4-5. Iprogram yoqeqesho izihlunu nengalo inika umthwalo joint ukuba ukugoba kunye extensors namalungu ingqiniba. Ngamazwi alula - ngokusebenzisana izo- kucetyiswa ukuba ahlawule ingqalelo kunye nokusetyenziswa esineendidi. Ngenxa iinkqubo ezihlanganisiweyo aza kudibana kamva.

amathuba Great nge istampu egobile

Igama elilungileyo kwigophe entanyeni - EZ-bar. Usebenza ukuqhushumba nje izihlunu ingalo. Nalo mkhuba ukuba zihlelwe imile kwaye isikhundla ekuhlaleni. Lo msebenzi kakhulu izo- kunye nentamo egosogoso - cinezela yeNZ kwisitulo Scott, nto leyo inokukhokelela kukwenzakala, ngoko ngaphambi kokuba uqale ukuphumeza, kubalulekile ukuba aqhelane buciko.

Okokuqala, emva ubunzima enkulu ekusebenziseni ngenxa izo- soze kufuneka, ingakumbi ekuphunyezweni phezu kwesitulo ngu Scott. Ukuze kufikelelwe awo ubuninzi Akuvunyelwe ukuba alale phezu lwebele - ingqiniba kuphela ezinye phezulu kwibhentshi. Ngelo xesha liphantsi ingalo kufuneka ziye zenzeka ngokupheleleyo. Ngaphandle uphakamisa ezingeyomfuneko, iinzame kuphela wenza Nge zomfana nokuphakamisa kwesilevu. Kuba ngempumelelo enkulu, lo msebenzi kufuneka wenziwe ngumntu othandana naye. Ngomhla wokugqibela uphindaphindo aid apha entanyeni bodwa ukusuka kwindawo singasongwa ukuba buhlungu. Ukuzisa entanyeni isiqingatha intshukumo, unako ukwenza nabameli ezimbalwa ngaphezulu, nto leyo eya ulayishe zomfana ubuninzi.

Ukusebenza dumbbells

Phakathi iingcali babekholelwa ukuba imithambo kakhulu izo- - Nge ayicinezele, kodwa abaninzi bayavuma ukuba ngoncedo kwezinye amaqokobhe, nathi, ungakwazi ukufikelela iziphumo ezinkulu. Yanjalo liphuma zomfana dumbbell lwenziwa kwiiyantlukwano ezimbini - bebambene ngezandla zabo phezulu kwaye kwi-engile degrees 90. Le ndlela yokugqibela ibizwa ngokuba 'ngehamile "Bathi ukuba wenza i zodumo Arnold Schwarzenegger.

Ngexesha lo msebenzi akuvumelekanga wakhuph dumbbells, kwakunye Amathambeka amagophe umzimba uphela yokujula projectiles up. Weight kufuneka endikunyulileyo ukuba enze kuphela 8-12 nabameli of zomfana izihlunu. Ukuba utshintsha intamo ukubambelela dumbbell, ezizezi nobhontsi ukuya kwi-moya efanayo kunye nabanye, ungenza ngokhetho ukulayisha izihlunu ezi ziyenza. Iimbaleki ezininzi zisebenzisa le ukubambelela ngexesha zonke mithambo ejimini. Ukongezelela ngesa- aphuhliswe kakuhle, womdlali ubonakala ngqongqo carpal snap.

umzimba behleli

Lo msebenzi kakhulu izo- isandla a ehleli isikhundla - dumbbell kwibhentshi cofa kwi-engile degrees 45. Ukusebenzisa Iijaji angle adjustable, kuyimfuneko ukulungisa engile degrees amane anesihlanu. Ehleli phezu kwesitulo uze ngokuthatha dumbbell, kuyimfuneko ukuba bachukumise udonga esingasemva emva kwibhentshi kwaye musa ukutshintsha le sikhundla de kube sekupheleni ndlela. Imilenze ukutsala ngcono phambili, ubeke iinyawo amadolo kunye, iingalo kunye dumbbells iwe phantsi kwaye ukhululeke.

dumbbells kukubamba na oxwesileyo, amasundu phezulu, kufuneka kutshintshwa ngexesha ukuzilolonga. Le unyuko kuyimfuneko ukwenza entlanganweni. Xa sokugcina, benching kuyimfuneko ukuba bangenise iingalo zakho phambili kwaye phezulu iisentimitha 5-10 ukulungiselela izo- engcono Rise. Ukwehlisa dumbbells kwindawo ukuqala kuyimfuneko kakuhle, ngaphandle uphakamisa. Qiniseka ukuba bakunyamekele ukuhlamba iingalo kunye Wahamba wanqumla indlela ukuhamba kufutshane kangangoko kunokwenzeka ukuze umzimba. Lo msebenzi isetyenziswa iimbaleki omnye ngabokugqibela amanqaku umsipha eliphezulu. Ngako oko, le ubunzima eziyimfuneko ukuze ukhethe ubuncinane kuye.

ukufuna umsebenzi block

Kukho iimeko apho dumbbells ubunzima ayinqwenelayo ejimini ahlala. Ukuze ukuba silinde ukuba ukhululo, uyakwazi ukutshintsha ukusetyenziswa ukusebenza kule yunithi. Ubunzima kulo meko imiselwe ku iintsimbi ezimbini elilingana. Lo msebenzi kakhulu izo- kwiyunithi oko kuyimfuneko ukuze enze iintambo, nto leyo eza kunika ithuba lokuba ukutshintsha angle isicwangciso ngesandla ngexesha benching.

Ukukha ubunzima kunye nokunyuswa iintsontelo ekunene kwi ibhloko ephantsi, ungenza ukwenza umthambo. Endaweni kanye phambi kwe block, kufuneka ukhethe ukubambelela bekhululekile, kunye ubhontsi kufuneka ibe ngaphezulu, kwaye iingalo icinezelwe ngokuqinileyo umzimba. cinezela Bena kufuneka kwenziwe kulo lonke awo. Izandla kufuneka igcinwe phantsi kwempixano rhoqo, singavumeli izihlunu ukuba bakhululeke kwezi ndawo ekupheleni. Ngexesha benching iibhrashi elisombulukayo kakhulu abahluza zengalo, nto leyo isondela ezimbalwa udiniwe kwaye edlulisela umthwalo yonke phezu zomfana.

Isibini loqheliso umdla

ukuzabalaza kakuhle umzimba ezimbini iimbaleki ziyacetyiswa ukuba enze "superset" - xa izihlunu ezahlukeneyo ochasene (ukugoba kunye extensors). Okt zomfana-esineendidi. Le mithambo best for ezi izihlunu yenziwa usebenzisa dumbbells. I zokuqala kuthotho phezu izo- ubaleka ubunzima esineendidi esitulweni, ibhloko bemi. Ukuthatha intamo emise oku kuka-U, yanxitywa kwicandelo eliphezulu. Icwangcisa ubunzima ofunekayo, kufuneka ume nkqo yaye kufutshane kangangoko kule yunithi. Ibambelele entanyeni ukusuka phezulu. Ukwenza iintshukumo extension, kufuneka tyhala phantsi entanyeni. Kulo msebenzi, phakamisa iingalo zakho engavumelekanga ngesandla kwaye kunceda press amabutho.

Njengomsebenzi wesibini ngenxa izo-, ungakhetha dumbbells cinezela ukubambelela "isando". Eyahluke kuphela ukuba namahla izandla kufuneka baphathe ecaleni umzimba, kufutshane kangangoko kunokwenzeka kweqokobhe emzimbeni. Lula yanjalo ukwenza kwibhentshi. Okunye ukukhonza ukusebenza kunye dumbbell kwi kwisitulo Scott ngesandla mnye. Ukuchola ubunzima, kufuneka liphumle engqinibeni ibe kwesitulo uze ukusebenzisa nokuphakamisa ubunzima esifubeni sakho xa awo ngokupheleleyo. Le mithambo kakhulu izo-, ezisetyenziswa kwi "superset", ukuba kwenziwe ngaphandle nekhefu ukuze ukuphumla. Musa ukoyika ukuwa elibukhali kwi ubunzima isondela, kulindelekile, kuba izihlunu kakhulu ivalekile.

zomfana zophuhliso ezizezinye kwi bar oxwesileyo

Ubukho bar tye ivula womdlali mfundi ithuba elikhulu. Ngenxa yokuba sibulela kuye kunokuba ngokupheleleyo baphuhlise zonke izihlunu umntla. Lo msebenzi kakhulu izo- kwi bar tyaba njengesiqhelo bawurhuqa umzimba ukuya kwi bar. Sithambe ukwenzela uphuhliso zomfana ukuba izandla ukuba wena. Ukuqinisa Kucetyiswa ukuba kwangoko emva kokuba efudumeleyo-up, oko kukuthi, ekuqaleni kwale Amazing. Ububanzi grip mbaleki ukhetha ezabo - kuba banzi, kokukhona umthwalo luyasuka ukuba izihlunu umva. Ngexesha tsala-in kwindawo lokugqibela ephantsi akukho mfuneko yokulungisa ngokupheleleyo izandla zenu, kungenjalo ke kunokubangela nokulimala.

Umsebenzi kwi bar kunye nobunzima babo ivumela womdlali ukuphuhlisa zonke izihlunu ngokomlinganiselo emzimbeni wakhe. Kuba abo bangakwaziyo ukuyenza ejimini, lo msebenzi kakhulu zomfana. Bawurhuqa ezonweni njengesiqhelo, okt ezintendeni kude kuwe, musa ukulayisha ngesandla esithe nkqi, ngenxa ubuchule, umzimba baphikele le bar wenza izihlunu emqolo - ngokuxuba ngamaphiko. Kufuneka kukhunjulwe, iziphumo ngenye indlela elungileyo awaphumelelanga.

isakhiwo Muscle ekhaya

Mzuzwana ngamnye, ngokwendlela kwayo kwi social networks, uyagxininisa ukuba ngomtshini izandla enkulu ekhaya. Ingaba kulungile ukuba ukusondela inyaniso ezityhilekileyo izibakala ezahlukeneyo ngokupheleleyo. Kubonakala ukuba abantu nje bathenga dumbbells, bar kunye ibha nkqo. It has a umthambo ngokupheleleyo ekhaya. Nangona kunjalo, kukho iimeko awukwazi ukuya kwi gym, kunye ingxaki tye bar, kunye nezixhobo zemidlalo abekho.

Lo msebenzi kakhulu izo- ekhaya - lo msebenzi kunye izikali. Kungaba ingxowa okanye iplastiki iingxowa, apho zinokufakwa yempazamo ekupakishweni ukulinganiswa ukutya okuziinkozo, ityuwa neswekile. Ifanelwe a projectile! Ubunzima angumndilili "dumbbell" enjalo ukufikelela eekhilogremu 10-12, oko kwanele nokuba besilisa abadala.

Sekunjalo, ngokuba self-phando ukufumana, ukuba akukho dumbbell, ngoko wegazi ubuncinane. Le imali encinane kuphuhlisa ngcono izihlunu kweli khaya. olwandisa ayibizi ne entlakohlaza detachable ukunciphisa umthwalo likuvumela ukwahlula ngokulula ukuphuhlisa umzimba wakho nakwiziko lokuzilolonga.

The amathuba olwandisa olungenasiphelo

Siye safumanisa ukuba ukuze yokumpompa up ukufuna, uqheliso ezingcono dumbbells nga izakubuyiselwa wegazi umsebenzi. Kutheni ngoku wayenga- kunye neprogram yoqeqesho? Ngenxa kumphati emithonjeni womdlali ukukhetha umthwalo wabo ngokwalo. Imithambo iya kwenziwa ibe izandla omnye okanye emibini, nje ngokwaneleyo ukudala ugxininiso ezinqwenelekayo i olwandisa.

Iimbaleki ezininzi kucetyiswa ukuba aphumle kwisixhobo imilenze, loo nitrogen inokuthenjwa ngaphezu ukudityaniswa kuyi izibambo iingcango kunye nezitulo kweli gumbi. umahluko ekhethekileyo evela msebenzi kunye Nge okanye dumbbells xa usebenzisa wegazi hayi. Kakuhle ngokukhetha ukubambelela kwaye engile utyekelo brush, unako ngokukhuselekileyo ukuqhubeka noko kujongwe ukuba kufikelelwe. Ngexesha lo msebenzi, iimbaleki ziyacetyiswa ukuba balandele olwandisa nitrogen. A kuyi namanyala kunokonakalisa ifenitshala okanye azibenzakalisi yembaleki abaqalayo.

A kancinci hamstrings

Xa sithetha kuphuhliso izo-, kufuneka wazi ukuba akukho kuphela izandla, kodwa iinyawo nawuphi na umntu. Zimbalwa wazi ngqo ukuba lo imisipha ngendlela kubonisa njengoko bembande. Oku kuyinyaniso ngakumbi besini ababhinqileyo. Eneneni, uphuhliso ivumela ukuba ukugxininisa hamstrings qinisa ezimpundu. Ukuzama ukuba sifinyelele ukuphelela, abasetyhini basoloko ukwenza imithambo emininzi ngokungeyomfuneko. Iimbaleki ezininzi hamstrings bakhumbula emva kwexesha, ukubona ukungayelelani ezinzulu phakathi umntla kunye nemilenze.

Ekuphuhliseni umboniso izihlunu kufuneka uthathe unonophelo ekuqaleni njengekhondo womdlali. Le mithambo okuhle hamstrings musa kufuna umsebenzi kunye nobunzima kakhulu. Muscle, nangona ezinkulu, kodwa aphuhliswe kakuhle imithwalo oluncinane yaye ngokukhawuleza ivalekile. Ukunqanda yokwenzakala emzimbeni xa ukwenza siyaleza ukwenza iintshukumo ngequbuliso. Ukuba eziklasini kubanjelwa ejimini, lo msebenzi kakhulu izo- - a curl umlenze lulele lo mshini. Ngokwaneleyo ngeveki ukuze enze iisethi ezine 18-20 kophindo.

umthambo Alternative kungenziwa ejimini kwaye nasekhaya - Deadlift ngemilenze tye. Ukuthatha nje dumbbells weighting kunye ubunzima eliphantsi emi imilenze ngqo, kuyimfuneko ukwenza kwithambeka umzimba phantsi. Ngasemva oku kufuneka flat. Ukuphakamisa usehlisa omzimba kwenziwa ngokucotha kakuhle. Le nkqubo ibandakanya 3-4 iiseti kophindo 15-20.

isiphelo

Kokuba kusetyenzwe ngayo ukumpompa ngokukhawuleza izo- Statement, nayiphi na imbaleki nga ngexesha elifutshane ngaphandle umzamo omkhulu ukuba kufanelekile. Kwaye ngokupheleleyo ziyafana zonke, yintoni na lo msebenzi kakhulu izo- kwimbaleki yena akhetha. Yintoni ebaluleke ngakumbi - ngaphezu ukulungele ukuncama ukuze kuphunyezwe le njongo. It is a umbuzo ezixhasayo. Ukuba akunjalo, ngoko uyakwazi umlibale malunga neziphumo, nkqu phambi kwenkqubo umthambo efanelekileyo. ezixhasayo kuphela uyakwazi ukukhusela umntu lokuzimela ukuphucuka. imithombo emininzi ezithandwayo wolwazi abanxibe impahla umthambo Kucetyiswa ukuba uzenze kunye neqabane ukuba unalo izihlunu umzimba eziphuhlileyo ngakumbi. Race kwi Phezulu bekusoloko owayebalasele elikhulu zonke wabaqalayo.