Press of dumbbells sendibano: Appliances

bodybuilders amaninzi anamava ehlabathini lonke bakholelwa ukuba cinezela Iijaji dumbbells Kuhlala imisebenzi engcono esisiseko afakwe deltoids. Le ndlela, Kakade, phantse ngokupheleleyo ayahlukanga ukusuka isenzo echaziwe nge Nge. Nangona kunjalo, iye ezinye inzuzo wam olungileyo oza ukufezekisa iziphumo ezingcono. Press of dumbbells ehleli ingcaciso unika phantse onke amaqela kwezihlunu ye umbhinqo emagxeni. Eli nyathelo lusebenza kakhulu umgangatho ubunzima umzimba kwandisa kwaye kudala ogudle enamandla ngokuchanekileyo.

definition

Xa abanxibe impahla cinezela Iijaji dumbbells ehleli yenye ukuzilolonga athandwa kakhulu. Ngokomzekelo, enye nenye ezaziwayo-kakuhle, njengoko Rey Shoun, ubiza le nkqubo "isidlo sangokuhlwa sonke imiqadi deltoids." Iingcali ezininzi kule endle bakholelwa ukuba ezi izihlunu ukumpompa ngempumelelo phantse akunakwenzeka ngaphandle oomatshini dumbbell. Inani elikhulu abaqeqeshi babanga ukuba lo msebenzi eqale kungabangela ubunzima esiqhumeni sobuKristu of deltoid kwezihlunu. ukumpompa wabo inkqubo ebalulekileyo. Emva koko, eli nyathelo iindawo ophakathi oxhulumene imila-. Kulo mzekelo, nomlenze isabelo diff ufumana isabelo encinane kakhulu umthwalo.

imisipha

Kulo mzekelo, bonke kakhulu elula. deltoids yokwakheka zahlulwe iinyanda eziliqela. Ezizezi: ngaphambili, ngasemva kunye embindini. Kule meko kukho zisasazwe ethile umthwalo. Njengoko sele kukhankanyiwe ngentla apha, xa ukwenza kwesitulo dumbbell ehleli, ekuqaleni ukunyanzela uya imiqadi ngaphambili, yaye emva koko kwi-avareji. Kangangoko sincinane xa umthwalo iwela ngasemva esineendidi deltoid kunye indawo esifubeni kwizihlunu aphezulu. Press of dumbbells Kuhlala umthambo iluncedo kakhulu. Xa wenza isenzo echaziwe yenzelwa umthwalo kakhulu kwi cuff rotator. Le iqela elincinane izihlunu, leyo lidlala indima enkulu nasiphi nenye indoda. Kuhlinzwa amukela phantse nayiphi na inxalenye ebalulekileyo iintshukumo izandla kwegxalaba. Kwakhona ubandakanyekile imithambo emininzi. Ngoko ke ukuba uphuhliso ejolise le cuff rotator singaqinisekisa ukuthintelwa yokwenzakala kunokwenzeka kwixesha elizayo. Abantu abo engaganwanga kwimidlalo "heavy", oko kakhulu ngokwaneleyo. Ngenxa yokuba ezi ntshukumo ngesiquphe kwaye ndinyuka ubunzima ebonakalayo ngokulula kunokukhokelela nomonzakalo kwezihlunu.

Kubani yaye nini?

Abase kulo mzekelo, nangona lo msebenzi esisiseko, ayikhuthazwa tu ukwenza. Isizathu soku kukuba i rotator cuff ngokwaneleyo kunye akuqolanga. Press of dumbbells ehleli phezu umendo olungileyo phezulu ngaphezu kwentloko yakhe umthwalo elibonakalayo ngoweqela elikhankanyiweyo izihlunu. Nokuba ubunzima encinane kunye nokusebenza ilungileyo isicwangciso yobugcisa ukuba senzo ezikhokelela ekonzakaleni le cuff rotator. Kwaye ngoko ke iimbaleki akukho amava ngombhinqo igxalaba bezingekavuthwa yindlela elula ukwenza lula ukhetho. Oko kukuthi, intonga cofa eliphezulu behleli. Okanye kuyenzeka ukwenza umsebenzi ofanayo kwi mshini zabo. Isiphumo into efanayo, kodwa cuff kunye nokubizwa liya kuba ngaphantsi kakhulu.

Ubuhle bokuba cinezela Iijaji dumbbells ehleli

Thelekisa, thabatha ukuzilolonga ezimbini. Angala kwibhentshi dumbbell ehleli phezulu kunye nezenzo ezifanayo phezu bar. Ezininzi kwinguqulelo yokuqala, unako ukufikelela uluhlu bhetele motion. Isizathu siyifumana yokuba entanyeni intonga akavumeli izandla ngokupheleleyo idibane phezulu. Yinto isuntswana kunciphisa umthwalo wombane kwi izihlunu nkanyamba.

Press of dumbbells ehleli phezulu; ubukho yokungabikho

A kunzima ebalulekileyo kule meko kugxininiswa kakhulu kwi cuff rotator. Enye Ububi yinto yokuba kulo msebenzi kufuneka uhlale esweni imeko oluchanekileyo dumbbell. Ngenxa yoko, kukho ubunzima ekuphunyezweni kwalo senzo, kwakunye umngcipheko ungxwelerheko linyuke kakhulu.

Press of dumbbells ngoxa ehleli phezu kwesitulo: Imishini

Kulo mzekelo, ulandelelwano ezithile izenzo olwenziweyo. ezizezi:

• Sahlala phantsi kwisitulo. Ngaloo ekuphumleni kwayo kufuneka ifakwe nkqo. Kubalulekile ukuba ukusebenza kwenkqubo.
• Emva koko, le nkxaso kufuneka icinezelwe ngokuchasene entloko, ongentla sinciphise umva. Ngenxa yoko, i-nitrogen yenziwa indawo emzimbeni echanekileyo.
• Emva koko, ukuthatha dumbbell ezandleni zenu, ndiyabaxhoxha ngaphezu emagxeni akhe. Iingalo babe kwicala elinye ecaleni, kwaye namasundu - phambili.
• Oku kulandelayo kukuba ukubamba umoya wakho ngokucotha aphakamise iingalo phezu kwentloko ye arc indlela. Esi senzo lwenziwa gama nje amatye kwi phezulu akayi kuza wadibana kunye nabanye.
• Ngoko ukuma okomzuzwana, kufuneka ukuthoba iingalo ukuya kwindawo yokuqala.
• Phinda le nkqubo kufuneka ibe isixa ilungelo ixesha.

bokuqonda ezibalulekileyo kunye tips

Kulo mzekelo, cinga oku kulandelayo:

• Akuyomfuneko ukuba uyeke kwi kwindawo iphantsi kuba inzuzo kwi umthwalo olwandle. Oko kukuthi, ukuba uphindaphindo beemvavanyo kufuneka yenziwe enye umoya, omnye intshukumo ngokuqhubekayo. Oko kukuthi, afikelele indawo ephezulu, kufuneka uthathe umoya. Kulo mzekelo, kufuneka ukubamba umoya wakho. Emva koko, umele ayithobe dumbbells ezo nje phezulu. Kufanele uwukhuphe. Kufuneka usebenzise intlawulo ye-eneji, nto leyo yandisa dumbbells. Kuya kuba lula kakhulu ukuba kudlula ngaphandle kokumisa esibi kunazo.
• Kufuneka ukunciphisa dumbbells ndawonye de kube khaxa kwindawo phezulu. Ngapha koko, oku ke yindlela oya ukufikelela ukuncitshiswa ubuninzi ngaphambili kunye delts ephakathi.
• Musa uphakamisa dumbbells phezulu kwaye kwehlisa zinciphisa i stop lwabo ngequbuliso emazantsi. intshukumo zabo kufuneka wenziwe kakuhle ngokulinganayo. Kwi sikhundla ehleli zonke elibukhali ukukhawulezisa kunye elekhtrons dumbbell yingozi kakhulu. Ukusukela kwiimeko ezinjalo iintshukumo absorber kukothuka yi backbone.
• Ukubamba umoya lula zokukhusela emhlane tye. Oku kuya kuqinisekisa ukuba uphuhliso imila- enamandla umgudu.
• Musa ukusebenzisa zemilinganiselo zinzima kakhulu. Kulo mzekelo, kukho umngcipheko wokulahla eseleyo xa ibekwe ngaphezu kwentloko. Ukongeza, ubunzima dumbbells uluhlu kakhulu elilinganiselweyo motion, yaye musa ukuvumela amagxa ukunyusa ukuphakama ubuninzi.
• Ngaphambi kokuba ekupheleni kwenkqubo akufuneki ukuba kwenziwe ukucuthwa kumaphephandaba izihlunu ezingqonge kwalapho. Kuyimfuneko ukuba zigcine iinzwane sabo amaxesha onke. Ngapha koko, le izihlunu zinika indawo esisigxina ye umntla. Le yinto ebalulekileyo ngaphandle ezenza kube nzima ukwenza ukufunda esemgangathweni imila-.
• Ukanti unako ukwenza i cinezela Iijaji dumbbells ehleli emagxeni akhe, ephethe dumbbell ukubambelela cala kunye iingalo - ulwalathiso rhoqo phambili. Oku kuya kwandisa umthwalo nakumphezulu esifubeni kunye delts ngaphambili.

ngenxa

Emva kokufunda ngasentla, wonke umntu uya kuba nako ukuphendula umbuzo wokuba yintoni eyenza i umthambo ngathi cinezela Iijaji dumbbells behleli enjalo. ukusebenza Umfanekiso inikwa kweli nqaku.