Ukolula dumbbell isandla elinye ethambekeni. Inkcazelo nokusebenza ubuchule

dumbbell nityhala ngesandla elinye ithambeka akulolize, ithetha ukuba i zokwakha umzimba olusebenzayo nokuphuhlisa ebanzi izihlunu umva. Iye yaba ezibalulekileyo kwiinkqubo zoqeqesho bodybuilders abaninzi abadumileyo.

umzimba It ivumela ukunika izihlunu ezimcaba ubukhulu eyimfuneko ezantsi, apho spin mbaleki ofumana omhle ezimilise V-iimpawu. Ukongeza ebanzi kumsebenzi ziquka nedayimani kunye teres kwezihlunu ezinkulu, kunye nentloko elingasemva esineendidi kunye zomfana.

iimpawu ukuzilolonga

Ukuntsonkotha ukuphunyezwa kwayo ithathwa phezulu ngenxa ubuchwepheshe, naphuhliso olo olwaye kuba lide ngokwaneleyo ukuze isebenze, yaye ndimele ndithi ukuba ukwenjenjalo kuya kuba lula.

Xa abanxibe impahla, kukho ezahlukeneyo imithambo ukuze umva. dumbbell nityhala ngesandla elinye ithambeka zinezibonelelo ezininzi:

• Umyalelo ziwe uluhlu olubanzana motion ngaphezu ukuwutyhalela intonga bemveli ethambekeni.

• Mzhno ukhethe ubuchule apho izo- phantse umsebenzi ayiqukwanga, ngoko ke inkoliso umthwalo iwela ebanzi.

• Kanjalo lowo akanako ukwenza njenge "ikhefu" eli qela imisipha, ngathi dumbbell omnye ukuwutyhalela ngesandla kwi ithambeka.

• Umthwalo emqolo kuba ngaphantsi xa usenza imithambo Nge.

• Kukho ithuba lokuba ingqalelo ngokupheleleyo lokufundiswa izihlunu target.

Ukuba sithethe ngayo iintsilelo, tsala dumbbell ukuya ibhanti ngesandla elinye ithambeka ayikho kangako xa kuthelekiswa imithambo Nge zakudala. Okokuqala, ixesha isifundo efunekayo kumacala omabini emva kabini. Okwesibini, kubalulekile ukusebenza kunye ubunzima asezantsi kakhulu.

ndlela yokusebenza

Ukwenza lo msebenzi, njengoko dumbbell elinye ukuwutyhalela ngesandla kwi ithambeka, kubalulekile ukuba balandele ngqo le ubuchule ukuze emva ukwenzakala kwanokwandisa iingenelo.

Bakwenza oko ngeendlela ezahlukeneyo: emi phantsi ngeenyawo zombini nangokuphumla isandla sakhe phezu saso okanye idolo; ukubeka kruthu ngomlenze kunye ngesandla esinye phezu kwesitulo. Kulo kwesitulo kunokuba tyaba, yaye elibhalwe ngokumileyo. Ngexesha umthambo ngasemva inokuba eyayingqalene emgangathweni okanye itsheke kwi imo yekona enkulu ngokwaneleyo.

Kwimeko yokuqala, inxalenye ebalulekileyo umthwalo iza kuwa phezu izo-, oko kukuthi, ukuba kwimeko enjalo, nomdlali uya kuba kunokwenzeka ukuba ukukhulisa engqinibeni kubangelwa ikakhulu ngamandla ngesandla.

Ukuba istili lubanjwe-engile ukuya kwesitulo, ngoko ke awo sesindululo ye engqinibeni ithe yande kakhulu, yaye uya kuzinyothula ezi dumbbell. Njengoko usazi, ukuthwala engqinibeni lo ngowona msebenzi ungundoqo izihlunu latissimus, ke ngoko, kwindawo babe ukufumana bomthwalo, kwaye zomfana ukusebenza ngokupheleleyo.

dumbbells saliphosa kwithambeka ingalo enye inkxaso naskamyu hlobo lulandelayo:

1. Thatha dumbbell ngesandla sakho sokunene ukuze entendeni buso ethangeni. Yima emacaleni ku kwesitulo ekhohlo.

2. Bend phambili Mkhumbule emadolweni yakhe yasekhohlo kunye isandla sasekhohlo phezu kwesitulo, amadolo umlenze bent ekunene, nomlenze wasekunene obusezantsi kancinci kancinci, lasekunene-lesandla indoda dumbbell mabamxhome ngokukhululekileyo, gcina wakho ngqo, khangela phambili.

3. Thatha umoya nzulu yaye kwangaxeshanye tsala dumbbell phezulu, izabalazela lats kunye delts angasemva. Zama makathathe iqokobhe kangangoko kunokwenzeka.

4. Ingongoma iphezulu - a dumbbell esinqeni - ukuze ndikwazi, esiphezulu zingaphazamisi lats.

5. Uwukhuphe ngokucotha uzise ingalo ukuya indawo eqala ngaphandle uphakamisa.

6. Yenza inombolo oyifunayo kophindo, ukutshintsha ezandleni.

i zimfihlo ezimbalwa

• Ukuphakamisa isandla sakhe dumbbell, ungakwazi ukuthatha enye engqinibeni ukuya ecaleni. Ufanele ukuba zibheke phezulu, nencopho iphezulu kucetyiswa nje ukuba sibe spin, nto leyo eya kunciphisa imisipha ukuya ubuninzi.

• Kuba inkoliso awo kwaye isiphumo ilungileyo kufuneka ibe ukwenza intshukumo hayi nje esandleni, kodwa scapula. Ekususeni phantsi emagxeni, kufuneka uzame ukuba olule izihlunu emqolo, ukukhulisa ingalo yakhe, kangangoko kunokwenzeka ukunciphisa kubo, uzama ukuzisa yabe zamagxa kunye.

• Kuba kakhulu yade izihlunu emhlane kuba ezantsi kwe ntshukumo kubekwe isandla emva dumbbell aa Incopho kwibhentshi.

• Xa usebenzisa amaqokobhe enzima, kungakuhle ukuba asebenzise umtya okhethekileyo, nto leyo eza kunika ithuba lokuba ingqalelo rhoqo phezu ngokwaneleyo, kwaye susa umthwalo ukusuka yengalo.

ukuze abulawe

dumbbell nityhala ngesandla elinye ithambeka kwenziwa ekuqaleni uqeqesho izihlunu umva.

Abasetyhini kucetyiswa ukuba wenze amaxesha 10-15 ngesandla ngamnye iindlela ezintathu. ubunzima Projectile - ukusuka kg-5 ukuya kweli-10. Kuba abantu, inani kophindo, yaye iindlela ezifanayo, ubunzima dumbbell - ukusuka kg-10 ukuya kwi-15.

Abasha kufuneka kuqala sifunde ubuchule kunye namatye ukukhanya ngokuthe ngcembe ukuyandisa. Iqokobhe kufuneka zikhethwe ukwenzela ukuba babe nako ukwenza 6-8 nabathengisi ngaphandle ngokwaphula izixhobo.