Ukondla ukuma esibondeni eside; ntoni imisipha ukuba isebenze?

Iimbaleki makhwelo ukuzama ukwandisa isixa njengangoku emagxeni, Kholosa "cinezela yomkhosi", ngoyaba ngokupheleleyo umthambo zonke ngaphandle weightlifters ngaphandle - axoxe. izizathu ezininzi oku. akukho yoko, umthambo kunzima kakhulu ukuba ubenetloni ngenxa ubuchule engalunganga. Ukanti kukho uluvo lokuba le Yokutshayelela kubangela iingozi ugqibele umsebenzi wakhe imbaleki oselula. Ngoko ke nokuba kunjalo enyanisweni, kufuneka ukujongana kweli nqaku. Focus - Indlela Yokutshayelela kunye ukuma Nge, kwakunye nokusebenza kwezixhobo, umsebenzi izihlunu ngexesha umthambo, ingcebiso yengcali, kunye imithambo ezizezinye.

igama enomtsalane ukuba izihlunu enomtsalane

Kuyo nayiphi na imeko, 'anzima ukuthetha ngesondo, kunye Nge emi "izandi amcele kwe" ukutsala intonga ukuya kwesilevu. " Ukuzilolonga kakhulu kakuhle yaziwa kuphela phakathi bodybuilders. It is a esisiseko kunye weightlifters. Kodwa ngenxa yokungazi komsebenzi ubugcisa kuhlwe kunye namava leembaleki bezama ukufumana axoxe ngeenxa zonke. esokuqala ingalo lokuqala eliphezulu ukusuka umntla nangapha kwaye imithwalo Delta - gxebe, intloko umndilili izihlunu esineendidi. Lithatha inxaxheba kumsebenzi trapezoid. Xa ephakamisa ibhanti igxalaba kunye incakuba ufakwa umthwalo kuphela izihlunu trapezius, kodwa nokuphakamisa ikhaba. Ukongeza, abathatha inxaxheba kulo msebenzi kunye nezincinane nezihlunu ukuba uthabathe nesinye isahlulo encinane umthwalo. Deep izihlunu komhlana iyasebenza ekuqalekeni msebenzi. Ezinye indlela ekukhuliseni intonga ukuya kwesilevu kunceda ukwenza izo-, intloko phambi ogudle, isifuba ongentla sobuKristu serratus kwezihlunu.

Ukuphakamisa izixhobo ngaphandle ufile

Kukho okuninzi malunga ubugcisa kwezimvo phakathi midlalo malunga nokuphunyezwa kwayo. Nangona kunjalo, zonke ziyavumelana ukuba weightlifting basic kakuhle, ngoko ke kuyimfuneko ukuqala naye. Kwaye emva koko, ukuphucula ubuchule, ungakwazi ukukhangela ukutshintshwa yabo msebenzi. Ukondla pole emxinwa ukubambelela ukuma na inani iimfuno ezithile. Ukophulwa ubuncinane omnye kubo kungakhokelela kukwenzakala kakhulu kwegxalaba.

1. Ukuthatha ukubambelela phezulu post (umgama phakathi sesandla komyalelo ka-20 cm), kuyimfuneko ukuba kuvuka kakuhle. Amagxa waqonda, esifubeni Undityhale kancinane phambili, emuva yadilika kancinane ngasemva, intamo bar uyeza esinqeni.
2. Ukwenza umoya balibambe, kuyimfuneko ukutsala iingalo, aziphose esandleni, entanyeni ukuya kwesilevu. Ngexesha intshukumo entanyeni intonga kufuneka kukhawuleze kufutshane kangangoko kunokwenzeka ukuze umzimba.
3. Emva kokuba afike kwinqanaba eliphezulu, kuyimfuneko ukuba siphefumla, ukwenza ukulibaziseka kule ndawo imizuzwana 1-2 kwaye sehlise bar ukuya kwindawo yokuqala kakuhle.
4. Phezulu iingalo zinyuselwe ngentla komgangatho egxalabeni nama-30 degrees. Ingqiniba kufuneka sikhangele kangangoko kunokwenzeka kwi ngesandla, ukuba kuza kucaca, umthwalo uya shift imila- ug ngaphambili.

Izindululo bonke abaqalayo

Iingcali bacebisa senza ingamelana ubuchule (ekunene yokubeka iflethi emva enze ibambelele engqinibeni izo- ngokudibeneyo kwaye usebenzisa unditsho umzimba uphela) nge entanyeni egosogoso. Ngenxa angalinganiyo yayo unako ukwenza ukubambelela ukhululeke ngakumbi olungayi kuyakukuqhwalelisa intshukumo engqinibeni nokwahlula iminwe lock. Ukongeza, lo msebenzi kufuneka wenziwe phakathi nezipili ezimbini perpendicularly ityekele ukuzibona ngaphambili kunye icala. esweni enjalo ekucetyiswa ukuba ufunde ubugcisa lonke uqheliso lwemisebenzi ku ejimini. Le ndlela ifanelekileyo xa usenza imithambo ezifana Indlela Yokutshayelela Lo ukuma pole - ifoto okanye ividiyo. Xa sijonga ngokwam evela ngaphandle, kulula ukwenza umsebenzi kwi bugs. Ukuze alungise izenzo zabo, kunye ubuchule ukujongana nayo nayiphi na lisha.

Ngokungaqheleki bemlalele wayengumqalisi mbaleki in kwibhloko

Oku kusoloko kusenzeka kwabo bantu abo bafuna izixazululo lula, ndlela wenza imithambo yakhe indlela yakhe. Noko kuqala etsala kwibhloko. Ewe, Yokutshayelela kunye Nge emi akusoloko iyafumaneka ejimini abaninzi ngenxa yokusilela fingerboard free. Msebenzi kutshintshwa block abulawe mshini. Noko ke, Iimbaleki ezininzi kufuneka ucinge ukuba indlela efunekayo ukuze iyunithi eyahlukileyo ngokupheleleyo. Ezinye ngeempundu kungarhoxiswa umva, elele kwi-engile ukuze umthwalo waba eyayingqalene umzimba, ngaloo ndlela simulating a axoxe. Enye umthwalo parallel ecaleni umzimba nto konke konke. Konke oku nje yinkcitha xesha, amandla kunye namandla. Ukuba Phiko i evuthelweyo bottom yekhebhuli output, nto leyo evumela womdlali ukuba zibekwe ukwenzela ukuba umthwalo waba aa Incopho emgangathweni, uze ungakwazi bayakhohlwa ngokwenza Indlela Yokutshayelela emi kwibhloko.

umatshini Universal Smith

Oku mhlawumbi umqeqeshi kuphela nayiphi ejimini, nto leyo evumela womdlali ukumpompa naliphi izihlunu umzimba wakho. efundise Smith kufuneka usebenzise zonke iimbaleki, ngaphandle kokukhetha, owathi, ukusebenza kunye namatye enzima ngaphandle iqabane kunye nomqeqeshi, qala ucinge ukhuseleko kwakho. Iimbaleki ezininzi kucetyiswa ukuba enze ukuthetha ngesondo imoto Smith. Isizathu kakhulu umdla. Nawuphi na umdlali ufunde indlela yokusebenza, phawula yakhiwe omnye. I ebanzi le ibambelele bar, kokukhona umthwalo izihlunu deltoid, kwaye ngokufanelekileyo, ukufunda engcono. Kodwa ngenxa yokuba njengokubamba ukwaphuka libanzi kwegxalaba kunye scapula, oko kukuthi Yokutshayelela kwipali emi ukubambelela eliza ngempumelelo ngakumbi; kodwa kuyingozi kakhulu. Kwiimeko ezinjalo, baya kuphela umatshini Smith. Noko ke, lo msebenzi kuya kufuneka athwale ngesandla mnye. Siqonde entanyeni ngesandla mnye, simulating ukubambelela ngokubanzi, nawuphi na imbaleki uya kunikela ingqalelo kungekuphela nje ukungabikho bekhefu kwegxalaba, kwaye kwimfuno inzuzo weight. Ukondla imoto Smith namhlanje kuyinto ekusebenziseni kakhulu elula, ekhuselekileyo kunye olusebenzayo uphuhliso ophakathi deltoid izihlunu bundle. Ngokuqhelekileyo, ngokuxhomekeke yonke imithetho zobugcisa.

Nokuthetha trapezes

Sizicingele oko ukuthetha ngesondo, ukuma pole kuzo izihlunu kwaye asebenzise ngokufanelekileyo izixhobo ngayo, kodwa atyeshelwa ngokupheleleyo izihlunu trapezius. Kwaye kwenziwa ngabom. Ingxaki kukuba axoxe akukho sezandleni kwi imithambo kwi neemvumi ngenxa yezizathu esilula: oko isiseko ezinye amaqela kwezihlunu. Xa kungekho tyala akakwazi "bulala" ogudle nakuzo umthwalo neemvumi. Oku kuya kukhokelela yokwenzakala. Ukuba kukho umnqweno ukuphuhlisa neemvumi, nceda, ungenza niwenze ekupheleni uqeqesho, emva esihlunwini deltoid. Ungavele nge Nge kunye dumbbells ziya kuba Ukongeza omkhulu, kodwa ngokuzoba "babethe" kuba phezu neemvumi unako. Trapezius imisipha kwakunye Ayinakulayisha deadlift, nto leyo umthambo nje kuphela weightlifting kunye abanxibe impahla kunye. Kodwa ke kwakhona - ebuyela, kunye neemvumi ndandisebenza umsipha minor.

Ekuphetheni

Le entsokothileyo nayiphi yembaleki ukuthetha ngesondo, ukuma pole kufuneka abe kuqala ngomhla xa Uqeqesho lujolise kwi esihlunwini deltoid. Izizathu zoku eziliqela. Okokuqala, lo msebenzi esisiseko kumo nje kuphela, kodwa enzima kakhulu umsipha focal. Okwesibini, umthwalo esisiseko umthambo kukhubaza izihlunu ezingephi, leyo azibe ukuphazamisa ekwanti. Yaye ekupheleni uqeqesho kwi ingqiqo olusisiseko akayi kusebenzisa kuba yesihlunu nje udiniwe-yenzelwe ngaphambili yaye akunakusebenza.