Kanjani ukwakha imisipha ingalo ngosuku olungu-1: umzimba ngempumelelo

Ukunakekela impilo yabo uyindoda ngashaywa izigidi elandelayo imigwaqo: bashiya labo dream of intsha okuphakade nobuhle nohlala njalo. Ukuze Idolobha lanamuhla ohlala nabesifazane ezisemadolobheni abahlezi izinsuku phambi qapha for etafuleni ehhovisi, futhi siqhubekele kuphela beshayela imoto, kwakungeyona indaba yokugcina ifomu ngokomzimba akusona lutho.

Ikakhulukazi izandla zabesifazane: ukuthi "lokubanjwa" amadoda

umzimba yimpumelelo womfazi - iqoqo imisipha oqeqeshwe kahle, lapho azikho yesibili - yibona abantu ababalulekile. Kodwa uma esiswini kanye okhalweni njalo isikhungo ukunakwa yayo, ukuqinisa imisipha ingalo kwabesifazane ngezinye izikhathi kubhekwa engabalulekile: zingabantu ohlelweni ukuqeqeshwa ngokuvamile dedengu zigwenywe. Phakathi naleso sikhathi, lihle, "alahlane" isandla kuqala yabakhanga amadoda, ingasaphathwa yokuthi imisipha enamandla kakhulu kube lula ukuphila wobulili buthaka. Yingakho umbuzo indlela ekhiphela up imisipha yezandla, olunezimiso ngokwanele labancane futhi uvuthwe ngokwanele kwabesifazane.

ukwesaba Ize izidalwa mnene

Abesifazane wayephambanisa ngempela owandile onganembile wokuthi isandla kufanele baqeqeshe amadoda kuphela: izindunduma kwemisipha bawahlobise, kodwa ucansi buthaka, akudingeki. Esaba ukukhula ngokweqile we biceps, ingalo span futhi jikelele masculinization esifubeni, awayona ukhathazekile indlela ekhiphela up imisipha izingalo. 1 ukuqeqeshwa usuku abasenzela ezihlukahlukene umzimba, kodwa musa unake ukuzivocavoca imisipha isandla.

izidalwa Mnene bemvelo kufanele Ungakhathazeki ngalokhu, ngoba ubunjalo kakhulu efanayo uwuvikela ngokweqile kwemisipha ukukhula: i-testosterone-hormone okuthiwa i unesibopho wesilisa futhi ukukhula kwemisipha, likhona eziningi ezincane emzimbeni kwabesifazane.

Kusukela lokho imisipha "Izinto senziwa" isandla

Yenza izandla amahle wonke can, ngisho ngokwemvelo hhayi kakhulu ngokucebile owesifazane onekhono. Umuntu kumelwe amane aveze umraro ka kanjani ekhiphela up imisipha yezandla ngosuku olungu-1, ngesonto, ngenyanga, futhi ukuthuthukisa isu kanye amaqhinga ukuqeqeshwa. Kulesi "futha" sokuba namantombazane njalo akusho ukwandisa ebonakalayo imisipha lumpy, kodwa izandla kuphela ubanikeze impumuzo eziyengayo nemigqa nenhle. Izivivinyo efanayo benza guys othi efuna ukwakha imisipha eqinile, ithenda kanye abesifazane ababuthakathaka isicelo izinjongo zabo, ekuphenduleni cishe lo mbuzo, "indlela ekhiphela up imisipha izingalo futhi ahlale njengabesifazane?".

Imisipha anatomy yezandla ilula ngoba umsebenzi abathanda. Engingakusho nje ukwazi lapho biceps, triceps, deltoid futhi ukuthi abukeka kanjani, ukuqonda izimiso jikelele uqeqeshwe kahle. Njalo imisipha kudinga uhlobo olukhethekile umthwalo, eyothatha a esiphezulu imisipha endwangwini, bese umphumela ngeke bathathe isikhathi eside: imisipha ngokuqina, uphakamise izwi, uzobe embossed futhi zazivuma. Lezi ngezandla ababona namahloni ukuze adalule dress kusihlwa, ngeqholo ebukisa ubuhle of emigqeni.

Bangaki umzimba ukuze izandla ukwenza usuku

umzimba eliphumelelayo imisipha ezinkulu - flexor futhi extensor ehlombe - ubonise kanjani ukwakha imisipha ingalo. 1 usuku akudingekile ukuba benze wonke iprogramme ngentshiseko yenzani iqoqo umzimba for wonke amaqembu imisipha isandla. Ochwepheshe batusa ukuthi ungashayeli amahhashi, nimise schedule for phakathi nezinsuku kanye ngokuqinile ukusilandela.

isimiso esinjalo sinquma Kokunye ukuhlola usuku olulodwa imisipha, isib, biceps, futhi triceps sizokwenzenjani. Kuyefana nasendleleni imisipha deltoid futhi ibhodi lemisindo. Ngokuvamile umzimba okunjalo hamba imizuzu embalwa ukuqeqeshwa. Kumele kukhunjulwe ukuthi eqinisa izicubu izingalo abesifazane lihlotshaniswa hhayi kuphela ukunyakaza angawodwa: izandla futhi ngokungaqondile ababonisa lapho izicubu kuthiwa saveza esifubeni omkhulu, emuva, ngisho imilenze. Ngemva ngiphakamisa elilodwa noma kwenye ngumthwalo - barbell, dumbbells - noma ngokusebenzisa i band nokunwebeka, kanjalo owesifazane isivele kulayishwa imisipha encane esandleni.

Beka isehlane umsebenzi uhlelo ukuqeqeshwa

Ukunika izincomo mayelana nendlela yokwakha kwemisipha owesifazane uhlangothi, ukuqina ochwepheshe yisho umsebenzi elingalodwa, okusho ukuthi ngeke zifakwe ukuqeqeshwa jikelele adingwa yimisipha elikhulu umzimba: ngemuva, esifubeni kanye nasemilenzeni. It is sikhathalela kuphela yokuthi akufanele ukunganakwa isehlane umzimba. Khona-ke umphumela uyoba oshelomitelen, futhi umzimba iyoba amafomu obunobunye.

Labo abanquma uhlaselwa ngezandla zakhe ngibenze ekugcineni yakha, balahle nokuwohloka ezinenhlamba kakade, ebuza: "Indlela ukwakha imisipha ingalo ngosuku olungu-1, ukuze eziyinkimbinkimbi kuhlanganisa zonke izivivinyo kudingeka kubo bonke amaqembu flexor futhi extensor" Kungaba elilodwa noma amabili izikhathi ngesonto, thatha ukuqeqeshwa elingalodwa izandla, noma aphonse sokuvivinya umzimba, njengoba Kunconywa ngenhla, kuwo wonke izinsuku schedule.

Izinhlobo umzimba for izicubu izingalo

Ngokuvamile abesifazane abenza nje ukuqala indlela yabo ekupheleleni, buza umbuzo: "Indlela ukwakha imisipha dumbbells uhlangothi, noma ngabe ubizwa ngumthwalo isidingo kuqeqeshwa?" Impendulo ochwepheshe licacile: zifezeke yezinkinga kudingeka izandla. Kungenzeka ezahlukene dumbbell isisindo ukuze 1 kg noma ngaphezulu, namasongo, induku noma irabha ngebhandeshi noma ithephu. Kubalulekile ukwenza kwemisipha - biceps, triceps, deltoid - simelane ukunciphisa, okuyinto kudala umthwalo kagesi. Ngaphandle dumbbells yi ebonakalayo awutholakali. Lokhu, khumbula, akuyona mayelana izindunduma zenhlabathi imisipha, ukuthi abesifazane abakwazi avele, isimiso, ngenxa ukulandelela amanani lowesilisa-hormone okuthiwa i-testosterone emzimbeni wakhe, kodwa kuphela mayelana ngempumelelo imisipha umthwalo.

Njengoba elula njengoba ngempumelelo, kuba enemisebenzi umsebenzi nge isisindo ayo: indlela ekhiphela up imisipha yezandla push-ups, ukwazi abasubathi abanolwazi. Evula abuye avale izingalo e push-ups iyiphi indawo, kungakhathaliseki phansi, udonga noma itafula, bona unqobe ukumelana-gravity kanye nokuphenyisisa kakhulu umthwalo biceps futhi triceps.

Bonisa i-biceps - ehlombe biceps flexor, noma kanjani ekhiphela up imisipha nokuwohloka sezandla

Ukuzivocavoca nge dumbbells:

• emi, amadolo kancane ekhululekile, thatha dumbbell ezandleni zakho, izindololwane ukubamba okhalweni;
• kancane bend izindololwane zakho phezu exhale izikhathi 8-16;
• ukuphinda ukunyakaza efanayo, kodwa ngesivinini ngokushesha izikhathi 8-16;
• ukwenza ukunyakaza efanayo ezinesisindo ukukhanya noma ngaphandle aphosekile kakhulu.

I nale- kwenziwa nge band nokunwebeka:

• sandise eteyipini phakathi ngonyawo olulodwa, omunye ukusekela ngemuva, esondweni itheyiphu uphela ezandleni, izindololwane eduze emzimbeni wakho;
• kancane bend izindololwane yakho, ukhipha tape, ngokuphinda izikhathi 8-16;
• Nokho, kwenze masinyane.

Qaphela Okubalulekile! Ukuze ukutadisha kube okuphumelelayo futhi kuyashesha futhi kancane Twitch imisipha Imicu yotshani kuyadingeka ukuze ushintshe ijubane ukubulawa ukunyakaza kancane ukuthi bazilile. Ukuze mode kancane, ungathatha isisindo izinsimbi kancane xaxa, fast - kancane.

Yikuphi izicubu ezandleni main

Ukuze ngokuvumelanayo ukuthuthukisa ifomu enhle yezandla, kubalulekile ukukhumbula imisipha isitha. Njalo is isitha we triceps biceps - ingalo extensor. Le ngxenye uhlelo kwemisipha ezandleni abangenalwazi nje ukuqala umsebenzi ehlelekile ngezinye izikhathi ukunganakwa. Ngo impilo ejwayelekile, triceps brachii kancane balwe futhi uku welulela isimo flaccid, okuyinto kancane kancane kuholela nokuwohloka ebonakalayo futhi izingalo nokuwohloka kule ngxenye.

Kungenxa yokuthi ekuqaleni triceps ukhohlwa noma ungazi mayelana umsebenzi walo, ibizwa ngokuthi imisipha eyinhloko izandla. Phakathi naleso sikhathi, umzimba ezimbalwa ezilula ukuthi zifakwe masonto onke Amazing schedule, sizobonisa indlela yokwakha triceps izandla futhi ehlanzekile nokuwohloka ebukekayo ngakho.

Izivivinyo best for triceps

Nge dumbbells:

• Imile kancane ukuguqa yakho bese uyisusa ukhalo nasemuva, ukuthatha isikhundla sigobe, ukuze esifubeni yacishe zifana kuya phansi. Izindololwane awashintsheki okhalweni, izindololwane insaliwe. Qondisa izindololwane zakho qondanisa, ukusunduza kubo emuva, zokunqoba ukumelana isisindo dumbbells. Phinda izikhathi 8 kancane kunabo isisindo kungenzeka.
• Yenza okufanayo e ngesivinini izikhathi 8.
• Susa zisindo ukwenza ukunyakaza ngokushesha ngangokunokwenzeka.
• Emi noma ukuhlala, thatha kwelinye isandla izinsimbi kanye idonsele ngaphezu kwekhanda lakho. Elbow bekholelwa ilungiswe isikhundla esisodwa thwi futhi eduze ekhanda. Kancane ukugoba futhi qondanisa indololwane, breaking isisindo.

Nge tape:

• Ziyisivikelo cindezela phakathi phansi nomunye ngezinyawo, abanye e ukusekelwa emuva awulutho kuNkulunkulu. Ngesandla esisodwa kwi hip yakhe imilenze mafutha ophumile, elinye ukuthatha kube semikhawulweni ibhande double, indololwane sicindezelwe okhalweni, ingalo ibheke endololwaneni. Kancane qondanisa ingalo yakho, ngihola umfelokazi emuva sokunqoba ukumelana ibhande.
• Phinda okufanayo ngokushesha.
• Yenza ukunyakaza ngezandla zombili ngesikhathi esifanayo, ngokucindezela izinyawo tape phansi, ngokuthatha sigobe isikhundla nokuthatha imikhawulo tape esandleni ngasinye. Izandla ngesikhathi esifanayo ibheke ngesikhathi izindololwane, futhi fixed okhalweni.

Nayo mayelana nendlela ekhiphela up imisipha yezandla ukwakha imisipha ofanele kwayo yonke indikimba, awanakuziziba imisipha deltoid. umzimba Special ziyadingeka ukunikeza i ijamo zilingana. The best kuyizinto umzimba nge dumbbells noma ibhande lokukala iraba:

• Alternately side lift izingalo phambi, bawendlala ngaphandle, zokunqoba ukumelana isisindo dumbbells noma ithephu. Phinda izikhathi 8-16, ukushintsha tempo ukunyakaza kancane ukuthi bazilile.