Nokuzalana dumbbells elele kwi kwisitulo uyithobele: ukusetyenziswa kunye nokusebenza kwezixhobo

Nokuzalana izandla dumbbells kwindawo ezithandwa - umthambo elifanelekileyo ukusebenza kakuhle ngenxa yinxalenye esihlunwini pectoral ingabekwa phezulu. Kodwa ke musa ukuba sicinge ukuba le ezisezantsi ze aphakamise izandla dumbbells. Kukho indlela ekhethekileyo olulandelenayo ezijolise ukunyuka olufanelekileyo izihlunu zesifuba ukusebenza. Ekusondeleni engalunganga uqeqesho banokubenzakalisa kakhulu umzimba - ukusuka umonakalo kwegxalaba, imicu ukuba komsipha. Kwi indlela ekunene ukuya ukunyuka kwe izihlunu zesifuba usebenzisa dumbbells ukuzala ngezandla kwaye kuya kuxoxwa ngazo ngakumbi.

Nokuzalana dumbbells elele: indawo yokuqala

Ukuze uqale bebukele, akwanelanga ukuba zilale phantsi, kufuneka kuqala ukufaka lichotshelwe kwi engile ethile. Eyona, nokujikeleza angle kakhulu kuvumelekile na degrees 30-45, xa sithatha loqalo lwencopho emgangathweni. Kubalulekile ukuba kukhunjulwe ukuba xa ephezulu engile kwibhentshi ophakamayo, kokukhona umthwalo iza kuwa phezu izihlunu pectoral. Emzimbeni ngexesha umthambo Musa ukuqhuba phantsi kubiza kancinci ukuze uphakamise komqamelo ezantsi. Imilenze kufuneka axutywe kakuhle (emagxeni ebanzi), ngokuqinileyo uperevshis iinyawo phantsi.

Kwindawo lisalele amagxa, intloko kunye iinyonga yayichukumisa kwesitulo xa usenza imithambo phezu kwesitulo ngeke zihlukaniswe umva, kufuneka zibe mpuluswa kulo lonke Amazing. Kwakhona eklasini iinyawo kufuneka sihlale kwindawo enye - seebar okanye off phantsi ngeke.

A kangako izihlunu pectoral

Imisipha pectoral yahlulwe iintlobo eziliqela. Ekhaya - enkulu izihlunu zesifuba kukolulwa, kubangele ngesandla emzimbeni, siwenze ngaphakathi, kwakunye elawula egoso kwezandla zakhe. izihlunu esifubeni Small (oonxantathu, duplicate ezinkulu) isiginci ibe likhaba ngendlela eya phambili kwaye ubeka phantsi. Ukuba izandla ayinakutshintshwa, kwezihlunu usebenza njenge inhalation. Front serratus efanayo yomtya enkulu, nto leyo kunye diamond encircles umntla, ngokucinezela ikhaba kuso. Ukongeza kwezi izihlunu engundoqo imisebenzi ebandakanya ngakumbi oku kulandelayo: isahlulo phambi izihlunu ogudle, ephethwe emithathu yaye iiseyile, klyuvovidnoplechevaya kunye ingqiniba kwizihlunu ngaphambili. Xa dumbbell ukuxutywa elele kumsebenzi nazo zibandakanywe amalungu - ulna, ihumerus kunye scapula-mbini.

Siqala ukuba bazibandakanye

dumbbell stud ilele phezu kwesitulo bathanda iqala ukuya kwimveliso kubo kwisikhundla eliphezulu. Xa lo msebenzi iincakuba kuyehla, kodwa iingalo akufuneki bulungiswe kude kube sekupheleni. Xa isiqingatha-kruthu ingalo, umthwalo isasazwa phezu izihlunu, kodwa walala phantsi kunye ubunzima bayo yonke emalungwini. Dumbbells kufuneka ugcine ngaxeshanye omnye komnye, kwaye ngexesha umthambo ukuze uqinisekise ukuba kuyo nayiphi na imeko musa ukuchukumisa. Izandla dumbbells, thatha kunzima rhoqo, ziyahlangana ngaphezu ibele. Kuthatha umoya kunye nokubanjwa yokuphefumla ezilandelayo. Ngelo xesha, ukuba wenza ezizalayo dumbbell ilele phezu kwesitulo - izandla umtshato kwi emacaleni tye ngokungqongqo. Kufuneka ukuba ukuya kwinqanaba esifubeni ngayo. Kwi siphefumla, le dumbbells bayavuka kwakhona. Kucetyiswa ke ukuba uphume umphefumlo womniniwo akwicandelo le nto inzima msebenzi, okanye sele emva dumbbell kwakhona lwaye ebeleni.

Ukuphulaphula icebiso

Lo msebenzi ibhekisela "smear" udidi endaweni "uthengisa" dumbbells .Poetomu zikhethwa ubunzima lula kunezo eyenziwa umatshini kwibhentshi. Kulo mzekelo, ekwimo msebenzi lidlala indima ebalulekileyo kakhulu ngaphezu ubunzima umthwalo. Yenza izandla yokuza- kunye dumbbells elele, womdlali kunika izihlunu njengomthwalo enamandla manani. I-engile engqinibeni akawatshintshi de kube sekupheleni umthambo.

Ngokugoba ingalo kwindawo esekugqibeleni, kunokwenzeka ukuba lula kakhulu loo msebenzi, kodwa kuya kuba cinezela esitulweni eqhelekileyo. kuya kubakho sisinde ukuzalela ngesandla ngqo - oku alufanelekanga nje kuphela, kodwa esibuhlungu kakhulu. Yingozi ukuba bomelele kakhulu ukwehlisa engqinibeni - oku kwandisa umthwalo ngokubonakalayo kwi amalungu zamagxa, kwaye kunokukhokelela komsipha ye imicu. Kulo mzekelo, iingxaki zisenokuba qatha kangangokuba lo mdlalo kuza kufuneka bazibandakanye.

nokukhumbula

Yintoni ukuyekwa lokuphefumla ngexesha eklasini? Kuyanceda ukulawula dumbbells kwisenzeko, yaye inceda umzimba ukugcina kwindawo entle esitalini. Ukuba uhambisa dumbbells ngaphezu kwakhe kufutshane kangangoko kunokwenzeka omnye komnye, uya kufikelela unciphiso ubuninzi izihlunu ezinkulu.

dumbbells ukuzalela ilele phezu kwesitulo uyithobele lwenziwa ngamanqina esingatshintshiyo, ukwenzela ukuba agxadazele yakho. I-kahle omkhulu kukuba xa phakamisa izandla zakho ngokukhawuleza, isiphumo umthambo ngcono. Into enjalo. Ngesantya esiphezulu baphulukana ifomu echanekileyo sokubulala, ukwenza intshukumo anencasa efanayo uphakamisa, nto leyo ethetha ukuba nomdlali uya kubuyela eqhelekileyo kwakhona zhimam. Kulo msebenzi iinqobo eziphambili ingqalelo ngobuqhophololo kunye guquki.

iimpazamo eziqhelekileyo

Ukwenza nokuzalana dumbbells ukuxoka, kubalulekile ukukhumbula iingongoma ezimbalwa ezibalulekileyo. izihlunu Uqeqesho esifubeni zihlobene ukuya esineendidi, kodwa ukuzibeka ngamini-nye akunakwenzeka. Alternating umthambo kwezi amalungu omzimba, womdlali lifumana iadvanteji abahlukene. It sikuko zilandelayo - imini umthambo pectoral izihlunu esineendidi bafumana umthwalo encinane. A naa Ngosuku olulandelayo, xa bathe benza imithambo kuba esineendidi, izihlunu pectoral kuye, ke, kuya kuba nakuphumla. Kuphosakele ukucinga ukuba xa sukuba usenza umthwalo onzima nangoko - umphumo uya kuba ngcono.

Matyendyana ukuba enze dumbbells ezizalayo sokuxoka akukhuthazwa ukuba ngaphezu amaxesha-2 ngeveki - luphumlo ubuncinane phakathi ukusebenzisa kufuneka iintsuku ezi-2. Ngexesha lenkqubo yoqeqesho iya kuba yanele 1-2 imisebenzi eyenziweyo iiseti hayi ngaphezulu kwe 2-3. Njengoko abadlali makhwelo kunye neembaleki abanamava Kucetyiswa ukuba uqale uqeqesho kunye matshini kunye dumbbells, ngoko, i izihlunu encinane eshushu-up, yiya ukufuya dumbbells phezu kwesitulo nibeke.