Umthambo "Butterfly": ukusebenza buciko. e ukuzilolonga yokwenza umthambo kumadoda ukuba izihlunu pectoral

Professional umqeqeshi "Butterfly" okanye "Butterfly" (njengoko kubhaliwe ebizwa eqhelekileyo) sisixhobo uqeqesho, esebenzisa apho unako ukusebenza ngaphandle izihlunu esifubeni, amagxa, iingalo kunye eendaba. Womdlali kufuneka enze intshukumo mahatelnye, Internet kunye igotywe iingalo phambi kwakhe. Kuyinto ngenxa idatha lesixhobo iye ngokuba.

Inkcazelo imifanekiso

izixhobo Fitness ngenxa yokwenza umthambo inokuba nomahluko ukusuka kwenye nenye indlela. Ungafumana izixhobo ilula Abaphathi ihamba ngenxa irola cable umthwalo. Noko ke, kuzo oomatshini ezintsonkothileyo, ezibandakanya ezinokusetyenziswa. Kodwa bonke babe phawu efanayo. Lo mshini "Butterfly" lixhotyiswe ifreyim yesinyithi kunye izibambo ezimbini. Le isakhelo imvelaphi inyuselwa isihlalo.

Ngelo langoku nqanaba sinako ukubona iintlobo bezixhobo zombane, ezinako ukudibanisa ngqo kunye kuyi "Butterfly", yaye isixhobo nokugalela kwemilenze.

Yintoni ebangela ukuba izihlunu ukusebenza exercise "Butterfly"?

1. Izabelo aphezulu nesiphakathi kwemisipha pectoral (izihlunu enkulu).
2. Umphambili Imicu deltoid kwezihlunu.
3. igxalaba esineendidi kunye zomfana.
4. Obliques.
5. cipande kwezihlunu Serratus.
6. Sadubula-igxalaba imicu kwezihlunu.

Iimpawu izixhobo ethandwayo

Exerciser "Butterfly" ayikwazi zingasetyenziswa njengendlela kuphela ukuze ubunzima iseti. Abakwazi indawo Nge dumbbells. Ngamanye amazwi, lo msebenzi kwisixhobo ezijongwa esisiseko, bona bodwa. Ngexesha inkqubo yoqeqesho umsebenzi zibandakanyiwe izihlunu ezingundoqo esifubeni. Ngokutsho Iimbaleki ezininzi, le yeyona ethile iphambili ifowuni.

Kodwa nokuba oku, nomqeqeshi yobungcali, "Butterfly" othandwa kakhulu phakathi abadlali. Oku kungenxa yokuba ngoncedo izihlunu pectoral nga kufezeka, kwakunye izo- kunye esineendidi. Ngaphezu koko, ngexesha intonga ngokuziphakamisa, umzekelo, kukho iingalo ukuhla ezambhunyula lo mshini. Ngenxa yesi sizathu, izihlunu uza kufumana umthwalo echazwe kakuhle.

Iimbaleki ziye babhenela Ngoncedo lo mshini kwimeko apho kuyimfuneko ukulungisa izihlunu esifubeni, ukuba ayinike imilo ngcono. Umthambo "Butterfly" sesona sisombululo ilungele labo iimbaleki yabo Injongo kukuba kugcinwe lo imilo.

Le ndlela kufanele ziqwalaselwe

Kukho iinketho ezininzi ukusebenza kwefowuni. Ngoncedo lwabo, siya kukwazi ukusebenza ezahlukeneyo kumaqela kwezihlunu. Umzekelo, unako ukwenza umthambo, ngokupheleleyo izandla eyolukileyo, kwaye ungagotywa kwi iingalo. Ezifana njengabaqeqeshi ngenxa yokwenza umthambo ekuvumela ukuba usebenze, ehleli ngasemva okanye zijonge emva kwesitulo. Ngenxa yoko, umthwalo inikezelwa kumaqela umsipha ezahlukeneyo.

Kufuneka bhala iziphakamiso ezithile ezisisiseko ezinxulumene nokusetyenziswa buciko.

1. Ukusebenza kwi lo mshini, umnqonqo kufuneka kugcinwe ngqo kangangoko kunokwenzeka, lanamathela ebambelele umva. Iinyawo zakhe kufuneka sime ngokuqinileyo phantsi.
2. Ngexesha lo msebenzi, "Butterfly", kufuneka uqinisekise ukuba izandla eyayingqalene emgangathweni. Akukhathaliseki, ziya ungagotywa okanye ayinakolulwa.
3. Ngexesha inkqubo yoqeqesho umbono kufuneka ibhekiswe phambili. Akwenzeki ukuba ngaphezu-ubunzima intamo ngexesha iinkcukacha ngesandla. Inkqubo yoqeqesho kufuneka kulawulwe ngokupheleleyo. Omakhwapheni kufuneka kolulwa njengoko ingcaciso ixesha, kwaye ngexesha ukuzala. Relax kubo ayikhuthazwa.
4. Ayikhuthazwa ukwenza ephala, zonke iintshukumo eziyimfuneko ukwenza kakuhle kwaye kancinci. Camabalalisa ezandleni lo mshini kufuneka zithathe kancinane, uze uqale nokuzalana, nokubuyisela ukuba kwisigxina sabo sokuqala. Umoya lwenziwa emva kokuba iinkcukacha, umoya - ngexesha lweenkomo. Kufuneka siphefumle kancinane.
5. Kubalulekile ukuba le khosi inkcazelo badluliselwa ingalo eliphezulu, hayi esihlahleni.
6. Ngexesha lo msebenzi, kufuneka uzive ukuba basebenza izihlunu pectoral, ukuba phezulu eladlulayo. Ukuba le imvakalelo akakho, loo nto ithetha ukuba imbaleki wenza ububi.

imisipha Study esifubeni

Ukuze Gqibezela lo msebenzi "Butterfly 'ukuba izihlunu esifubeni, kufuneka uhlale phantsi kwisihlalo kwisitulo ukuba lubekwe ekukhuleni kwayo. Buyela kufuneka ambathe icinezelwe ngokuchasene backrest. Iincakuba kufuneka igcinwe, yona incum kufuneka angaqwengwa kancinci phambili.

Bambani isiphatho ukwenzela ukuba kunene namagxa zenze engile ngqo. Kufuneka sibe indiza. Ngenxa oku, umthwalo uya kwenza ngakumbi izihlunu pectoral, izandla zenu.

Emva koko kufuneka uqalise ukuqwalasela izandla phezulu de akayi kuvela enye ecaleni kwenye brush. Kule sikhundla, kubalulekile ukuba sihlale imizuzwana 2-3, uze ubuyele yokuqala. izandla nokuzalana kufuneka ibe phezulu ude ube uziva kancinane yade kwemisipha esifubeni. Iimbaleki Kunconywa ukwenza kophindo ezili-12. Iindlela kufuneka ibe abathathu ubuncinane.

Ukuba utshintsha backrest angle umthambo "Butterfly" uya ukulayisha kwiinkalo ezahlukeneyo izihlunu esifubeni.

cwaka

1. Akukho mfuneko ukutyala nokuzisa izandla zakhe kabukhali.
2. Akucetyiswa ukuba ndiziqhawule ngasemva kwibhentshi.
3. Akunakwenzeka ngomhla yoqeqesho enye baqhube kwangoko ukusebenzisa "Butterfly" kwi kuyi kunye ukufuya dumbbells. Kungenjalo, unako ukufumana walimala.
4. Qhubeka ukuqaphela ezandleni lo mshini kuhle emva kokwenza imithambo esisiseko izihlunu pectoral.

Ukopha le trapezius kunye rhomboid nemisipha

Enye umthambo zithandwa kakhulu. Kufuneka uhlale phantsi ukuze ityesi wazimisa nxamnye backrest. Namanqina imfuneko ukubeka ecaleni. Buyela kufuneka igcinwe ngqo. Baqonde izibambo uze ndibanyothule ngobunono phezu, uze kanye nje kancinci ukubuyela endaweni yaso yesiqhelo. Inani iindlela phindo kuyafana kwimeko yangaphambili.

Yintoni iziphumo aokusetyenziswa

1. Abantu baya kukwazi ukubona isiqabu ecacileyo.
2. Ngenxa zokulinganisa umthwalo, iifayibha kwezihlunu iza kuphuhliswa ngokubanzi.
3. Kuba namankazana, lo mshini kuba nefuthe wokuthwala, inceda ukunyenyisa ukumila webele.
4. Ukuxuba amachiza izandla phezu lo mshini inceda enonjongo ukusebenza kuphela izihlunu esifubeni.
5. "Butterfly" kuya kunceda kwakhona ixesha ekhawulezayo kwabo bantu abathe baba ukwenzakala umbhinqo emagxeni.

Ngempumelelo okanye hayi?

Ngokufuthi uyakwazi uve abaqeqeshi ukuba lo msebenzi nto yalutho. Ngaba ngokwenene? Ukuze siphendule lo mbuzo, kwaba isixa esikhulu uphando, apho zahlola indlela ezi nabaqeqeshi ngenxa yokwenza umthambo kuchaphazela ukukhula izihlunu webele.

Esi sigqibo: imisebenzi eyenziwa phezu kwabo, yiya kwicandelo 'esirhabaxa ", kodwa musa isandla inzuzo ubunzima. Ngamanye amazwi, uqeqesho kunye ngoncedo esi sixhobo kuya kunceda ekuphuculeni ubume amabele, kodwa musa ukuyenza loo nto kwakhona.

Phakathi izinto ezibalulekileyo kufuneka zenziwe ukuba umthwalo lihlala rhoqo ngexesha intshukumo yonke. Ngokomzekelo, xa kwimeko dumbbell, kweelana luza kuncipha phezulu isikhokelo. Kwimeko "amabhabhathane", eli nani uhlala ziyafana nobukrelekrele, kwaye ukufuya kwezandla.

isiphelo

Kule ngxelo siye sazama ukuba ukuqonda oko kubandakanya ngabaqeqeshi ngenxa yokwenza umthambo "Butterfly". Le mithambo amaqhosha zithandwa kakhulu. Siyathemba ukuba nqaku lwanceda ukuqonda ukuba yintoni kanye ufuna kule fowuni.