Ukumpompa negxalaba; nenkqubo yokuthamba

Amagxa - mhlawumbi inxalenye yingxaki lomzimba olusa womdlali. Kunzima ukopha kwaye zifuna indlela echanekileyo. Uqeqesho lo mzimba kwandisa emagxeni abangaboniyo. Kwaye ukuze abethelele ukukhululeka izo- kunye esineendidi. Ukongeza, le zokumpompa kuya kunceda ukomeleza nemisipha zamagxa, nto leyo eya kunciphisa amathuba lwamagxa ukulimala ezidibeneyo.

Iimpawu yenkqubo yoqeqesho

Iifom deltoid Gxalaba, oko kudala ezintathu umqadi phambi ezihambelanayo, eliphakathi (medial) kunye umva. Lilele ubunzima olungundoqo uqeqesho, awukwazi ngokufanayo kuchaphazela zontathu imiqadi ngaxeshanye.

Ilungelelanise iingalo eliquka exercises ezisisiseko kunye usambathisa. Imisebenzi Basic iza kubandakanya umsebenzi ngemiqadi amabini okanye amathathu kwangoko kwaye usebenzise abangabancedani, trapezius kwezihlunu. imithambo bodwa zinika umthwalo kuphela kwibhim enye. Ngokwemiqathango komzimba imithambo kuba emagxeni yi kumatshini nkqo.

ukuzilolonga core

Imisebenzi engundoqo zokumpompa iingalo ngolu hlobo lulandelayo:

• Nge kwibhentshi press emi;
• press umkhosi ;
• Ukuxutywa emi dumbbell;
• uJaji Arnold;
• kume intonga ukuya kwesilevu.

Phakathi Ukuqhela umqadi ngaphambili ogudle kukubonelela:

• nokuphakamisa dumbbell phambi;
• kwisitulo ngenxa intloko.

Umsebenzi ogudle ngaphambili - ukwabela isandla ngesandla ngokunxulumene nomzimba kunye nokuphakamisa phambi komzimba. Ngoko ke, lo delts ngaphambili bayabandakanyeka phantse zonke olulandelenayo apho kufuneka ucinezele ubunzima.

Kuba ug avareji:

• Ukuxutywa dumbbell nge emacaleni;
• nkqo ukuwutyhalela block kwi mshini.

umsebenzi msebe - ups izandla ngokusebenzisa emacaleni. Ngoko ke, naziphi matshini ezifanele ehleli.

Ngasemva umqadi:

• intonga nkqo elele esiswini sakhe;
• ukulungisa zithembise nakancinane xa lo mshini.

bakhulise umsebenzi umqadi - kusabiwa isandla umva. Ngoko ke, lonke uqheliso lwemisebenzi enxulumene ngongoma ziya kuquka imiqadi angasemva ukusebenza. Oku kungenxa yokuba xa wabulawa kakuhle umsebenzi iingalo zakho ziya kuhlala kubuyiswe.

Amazing ekhaya

Ukumpompa nomlenze ekhaya yokwenene kunye nenqubo eyiyo. Apha kuyimfuneko nangoko ukukhumbula imivalo tye nemivalo ukufana na. Kwakhona unokuchitha kancinane kwaye ukuthenga dumbbells eziya kakhulu ukuphucula iziphumo zakho. Kunjalo kunokwenzeka ukuba ukusebenzisa eqhelekileyo ukutyhala-ups. Umthwalo mkhulu, yenza ubuso yandisa emgangathweni, uyakwazi ukubeka iinyawo zenu phezu esitulweni, eziya kunciphisa uluhlu sentshukumo. Kokukona kuqulunqo izandla, kokukhona yokusebenza imila- umqadi medium, ngokulandelelana, ezinemiqadi ngaphambili iza kusetyenziswa elimxinwa kwexesha.

Ziziziseko ekubekwla phezu mandla ngenxa umthwalo static. Fumana phantsi kangangoko isezantsi kangangoko kwaye wenze ekhwela minor elibukhali.

Ukuba umsebenzi ubonakala Kulula kakhulu, lusongeza izinto ubunzima - ubhaka rhoqo. Kwakhona zingasetyenziswa endaweni dumbbells.

Ukopha nomlenze dumbbell

Ukhankanye ukuba indlela yokuthamba dumbbells, ngaphambili kubalulekile ukukhumbula inzuzo yabo phezu bar. Ngenxa yokuba ingalo ngamnye osebenza bodwa, kunokwenzeka ukuba ngakumbi ngakwicala lasekunene nkanyamba. Okulandelayo iya kuqwalaselwa umzekelo oluntsonkothileyo imithambo kunye dumbbells, nto leyo efanelekileyo hayi kuphela wabaqalayo:

1. Ukuphakamisa dumbbells phambili. Ukukhulisa isenokuba ngaxeshanye okanye yanjalo. Ekuqaleni, lo dumbbells sisondele esinqeni. ezinamathele kuyalungiswa, iingalo kruthu kancinane, izandla kule sikhundla kufuneka kubanjwa phambi kokuphela msebenzi. Ngexesha ekuqaleni recovery ukubamba umoya wakho umphefumlo, de ingalo asezantsi ukuya kwindawo yokuqala. Phakamisa dumbbells kancinci phezu kwamagxa okanye ukuphakama kwawo. Musa ukundilahla kabukhali phantsi dumbbell, uyibambe kubo ubude igxalaba imizuzwana 2-3. Kuba umthwalo omkhulu kwi imiqadi ngaphambili ezisetyenziswa phezulu zife.

2. Ukufuya dumbbells ngesandla. Kwi Tsalani, ukubamba umoya wakho, phakamisa izandla zakho emacaleni. Phefumlela ngaphandle xa dumbbells ezihleli wamagxa. Ngaphandle nitrogen kwi sikhundla ukuqala, qala yokwanda entsha. Ukuzilolonga olugqwese avareji nesantya kulinganiswa.

3. Ukufuya dumbbells kwi ithambeka. Technique kuyafana emi zizalele. Umahluko kuphela kukuba kufuneka ndayame phambili kangangoko ngaxeshanye kunokwenzeka ukuba umgangatho, imilenze kruthu kancinane, izandla, iingalo kruthu kancinane, emva ngqo ngexesha msebenzi.

4. Kwibhentshi Arnold. Lo msebenzi wenziwa kwisitulo kunye back. Ukugoba iingalo zakho ze aphakamise izandla zenu ukuphakama entanyeni tye, izandla, jikani iintende ujonge ngakuwe. Kwi Tsalani, ukubamba umoya wakho. Qala ukuphakamisa izandla zakho nkqo. Xa zemilinganiselo ngentla kwentloko, wokutyhalela ngaphandle, ukwandisa brush. Qinisa iingalo zakho ngokupheleleyo, uwukhuphe kwaye basezela kancinci ukwehlisa dumbbells ngendlela reverse. ngesantya ukujikeleza iibhrashi kufuneka kubalwe xa yandisa dumbbells ukuze sekisa izandla zakhe kwinqanaba egxalabeni kwakhona ngaphakathi.

5. Press of dumbbells behleli. Technique usebenzisa ezifana zhimom Arnold, umahluko kwindawo lokuqala dumbbells, indawo isandla efanayo, kuphela dumbbells bavuselwa kwinqanaba iliso, wokutyhalela ngaphandle. Ukusuka kwesi sikhundla izandla ayinakolulwa kwaye itshixiwe imizuzwana embalwa xa ethathwa umbindi. Jikelezisa brush kolu vavanyo ingafuneki.

Uqeqesho kwi bar oxwesileyo

Ukumpompa amagxalaba kwi bar lusebenza kakhulu. Kufuneka kukhunjulwe ukuba ngexesha tsala-ups ngesenzo njengoko abancedi ogudle kwezihlunu. Ekubeni umsebenzi iphambili imila- - bonisa izandla, umzamo omkhulu kuya kufuneka iqhotyoshelwe apha phakathi pha phezu kwepali enqamlezileyo. Ngoko ke, kuya kuba kuhle ukuba ilingane tsala kwenxenye phambili kunye avareji ngokwaneleyo.

• Eyendawo ukubambelela eliphakathi ngqo. Imilenze sawela, amadolo waguqa kancinci. Xa lift ye ikhaba kufuneka zigcinwe incopho isikhundla nakumphezulu ityesi yayichukumisa kwipali enqamlezileyo. Ngokuthotywa ekupheleni ingalo tye. Ngasemva kufuneka langoku kulo msebenzi ukunqanda gungqa.

• Partial grip ezotyhalo umva. Ukuba kwaqiniswa ukuya kumbindi uchache. Emva kokuba afike kwiminyaka yee-point kule ndawo iya ukulungisa uze uzame ukuba aphakamise collarbone, ngokungathi sekuza.
• Etsala ukubambelela elimxinwa reverse. Xa baphakamise amagxa kufuneka arhoxe nokunciphisa incakuba. Phezulu kwe bar yayichukumisa ibele.

UMZEKELO ukuzilolonga olululo

ukumpompa inkqubo neengalo:

• Push-ups (njenge starter) - 1 Indlela ukuqala ukudinwa.
• Ukuphakamisa dumbbells phambi kwakho - 8-12 nabathengisi ukwenzela iiseti-4.
• Ukufuya dumbbells esandleni - 8-12 nabathengisi ukwenzela iiseti-4.
• Ukufuya dumbbells kwi ithambeka - 8-12 nabathengisi ukwenzela iiseti-4.
• Arnold cinezela okanye esitulweni dumbbell ehleli - 8-12 nabathengisi ukwenzela iiseti-4.
• khetha uhlobo olunye wenze iindlela ezimbalwa ekuqaleni nasekupheleni kweseshoni of tsala-ups e ukuzilolonga mnye okuhle.
• Unako kwakhona bazalise 1 isethi push-ups de waphelelwa epheleleyo.

Akuthandabuzeki phakathi malunga 1 ngamnye ngomzuzu, kwaye kuhle imizuzwana malunga 30-40.

Tips

dumbbells Weight kufuneka ukhethe ekhululekile kuwe ukuze wenze 8-12 nabameli nemeko ukuba uniko entsha iya kunikwa ngenkani. Ukuba umzimba lula, ukwandisa ubunzima iintsimbi.

Okokuqala lokulola umthambo ubuchule, uze kwandisa ubunzima yokusebenza ubunzima yamatye. Push-ups ndaxhwitha-ups kufuneka wenziwe ezikhundleni luhamba ngesantya esincomekayo. Ukusebenza dumbbells, phezu koko, kufuneka kuphekwe kwenye ngesantya ntathu.

Uqeqesho akuyomfuneko ukwenza yonke imihla, ngokwaneleyo amaxesha 3-4 ngeveki, izihlunu zakho kufuneka ukuphumla.