Njani ngempumelelo ukwenza imithambo kuba izandla

In ukuzilolonga abanxibe impahla mihla kuba izandla zithathwa ungayikhetha kwaye zibandakanyiwe uqeqesho olungundoqo. Kodwa ke, nangona kunjalo, izihlunu ingalo kusetyenziselwa ukomeleza izihlunu umzimba uphela, kuba uninzi ifaka na kwenziwa ngaphandle kwabo.

Indlela ukusebenza izihlunu ingalo

izihlunu Ingalo zohlulwa ngokwendidi eziliqela nikhonze iinjongo ezahlukeneyo. Imisipha emikhulu apha zomfana brachii (izo-), esineendidi brachii (esineendidi) brachioradialis kwezihlunu kunye yengalo. Ukuze pick up for Amazing uqheliso ngokukuko izandla, kufuneka wazi iintlobo ezahlukeneyo yokusebenza uyenziwa kubo ukuze bakwazi ukukhetha umthwalo oyifunayo ngokuchanekileyo.

Ngokuqhelekileyo, esona salathi zihlunu kwabasaqalayo nguye zomfana. Nguye uphuhliso kusokwe kuhle yaye yenza intshukumo zokutsalwa kwimithwalo. Ezi ziquka, umzekelo, ukuba iphakama kwi bar, ngokutsala kokuhlala block kuyi kunye nentonga saliphosa okanye dumbbells kwi ithambeka.

Kwangaxeshanye, khumbula ukuba xa usenza le mithambo esilawulwa izihlunu umva neengalo uncedo kuphela ukuzalisekisa intshukumo oyifunayo. Kungenxa yoko le nto izo- ingafuni ukufakwa iphakheji esisiseko abanxibe impahla.

izihlunu ngesa- zenziwa up zezihlunu ezahlukeneyo flexor neminwe nezihlahla. Ngaphandle uphuhliso lwabo olungileyo kubakho uqeqesho izandla kakhulu apho. Ngoko ke, kufuneka ukuba banikele ingqalelo kakhulu. Ngenxa yokuba inxaxheba ekwenzeni nawuphi na umsebenzi kuyo izandla, kungcono ukuyi- iiseshoni zoqeqesho kwi eqongeni lokugqibela.

Njengoko ngokuba esineendidi, lenza intshukumo emane kwaye oluncedisayo xa umthambo ezisisiseko ezifana ezifana cinezela kwibhentshi. esineendidi zamagxa isebenza sisenzo nokwandiswa kuso nasiphi na isikhundla.

Brachioradialis umsipha onoxanduva abhetyebhetye isandla alithabathe ombane ukusuka zengalo ukuya zomfana. kwawo uthathwa isalathisi omhle athlete.

Uqheliso for imisipha izandla

Kuba uphuhliso kula maqela izihlunu zisetyenziswa exercises eziphuhlisayo ekwanti jikelele. Kwaye kwabasaqalayo kungcono ukwenza umthambo ingalo ibe indlela ebanzi umva uqeqesho olusisiseko okanye ityesi, kunye neembaleki abanamava Ungasebenzisa isindululo eyahlukileyo kwelinye umsipha ethile.

imithambo Basic usebenzisa izo- ezi yasolula eziphakamileyo kwenzeka ngexesha lokufundiswa umva izihlunu. Xa kahle ngokupheleleyo uqeqesho olusisiseko, uyakwazi ukuqhubeka ku zokwambathisa uqeqesho. Enye yezona iimbono kakhulu kolu qeqesho ukuze eyidlalile kwibhodi Scott. elinye igama layo - ibhodi ibheke.

Thabatha entanyeni kwi bar, kuhlale phezu lo mshini, Abut iingalo phezu komhlaba kwaye athathe iintshukumo ezimbalwa egudileyo. kufuneka kuqondwe ukuba izihlunu zakhelwe ngokuchanekileyo benza kuphela imithambo izandla kunye nenqubo eyiyo uqeqesho. Ngoko ke kufuneka ukuba ukhethe ubunzima onokuyenza nabathengisi-12, inkcitho ngamnye kubo imizuzwana 4-5.

Esineendidi bangaqeqeshwa ngokusebenzisana kunye nemisipha esifubeni negxalaba umbhinqo - pullover, zhimom intonga elele phantsi kwaye ehleli phezulu zhimom. Ukongeza, ukuba uphuhliso izihlunu esineendidi asetyenziswa imisebenzi enjalo izandla, njengoko ukwandiswa.

Ukuze enze imfuneko ulwandiso ukuba sihlale phantsi kwisitulo ze aphakamise le bar ngaphezu kwakhe. Ngaphandle ukutshintsha indawo umzimba kunye namagxa, agobe iingalo zakho uze sehla kube phezu kwentloko. Kwakhona, yimani iingalo zakho kwaye enze inani elifunekayo kophindo. Ngokufanayo, singakwazi ukuqeqesha esineendidi elele.

Uloliwe brachioradialis imisipha kuzuzwa baphakamise njengokubamba intonga phezu ngokwakhe. Yima nkqo, ubambe bahambahamba ezandleni uvikivwa koko ayiphakamise esifubeni sakhe. Lo msebenzi iyafana kuphuhliso msebenzi zomfana, kodwa ukubambelela umva yenza ekuphuhliseni brachioradialis kwisebe kwezihlunu.

Kuba uphuhliso kunene kufuneka uthathe le bar kwaye wazibeka kuyo kwesitulo ukuze bar ivela icala elinye, kwaye - phezu kwezinye. Kancinci yehlisa sosana yakho, uze Niziphakamise ku engetelekeke. Yenza inani elifunekayo kophindo. Kufuneka kuqatshelwe ukuba ekusebenziseni ezi ziyenza njengoko swii phezulu bar ndiLiqinise ezantsi.

Yonke imisebenzi ingalo ekhaya-kuluhlu lwenziwa ngendlela efanayo ngendawo yokwenza umthambo. Nokuba uthe bengekho ekhaya dumbbells okanye Nge, ungakwazi ukuthatha nayiphi na umthwalo okanye tayi ezaliswe ngamanzi okanye ngesanti yeplastiki ibhotile ukuya intonga njengesiqhelo. Kuyo nayiphi na imeko, impumelelo msebenzi ixhomekeke iinkanuko zakho.