Ngokuzalanisa dumbbells elele i ebhentshini ummango: ekusebenziseni nokusebenza imishini

Ngokuzalanisa izandla nge dumbbells esimweni ezithandwa - umsebenzi ekahle kahle ukusebenza ngokusebenzisa ingxenye imisipha pectoral elise phezulu. Kodwa ungabi oyiphutha wokuthi lokhu nje aphansi futhi baphakamise izandla nge dumbbells. Kukhona isu elikhethekile umzimba okuhloswe ngazo amandla emali efanele of the imisipha esifubeni ukusebenza. Ngezinye indlela engalungile ukuba ukuqeqeshwa ungakulimaza kakhulu umzimba - kusukela umonakalo ka joint ehlombe, umsipha ukuze ukudabuka. On efanele amandla emali ye imisipha esifubeni usebenzisa dumbbells yokuzalanisa izandla futhi Kuzoxoxwa.

Ngokuzalanisa dumbbells amanga isikhundla sokuqala

Ukuze uqale ukubuka futhi akwanele ukuba zilale phansi, okokuqala udinga ukufaka ebhentshini engela ezithile. I kuvunyelwe kakhulu enyakazayo engela 30-45 degrees, uma sithatha esizoqala kuso ukubala phansi. Kubalulekile ukukhumbula ukuthi ephakeme engela ebhentshini ophakamayo, kulapho umthwalo kuyokwehlela phezu imisipha pectoral. Ukuze umzimba ngesikhathi umsebenzi Musa ukushayela phansi okubiza kancane ukuthi siphakamise isiguqo phansi. Imilenze kufanele kahle buhlanjululwe (emahlombe ebanzi), ngokuqinile uperevshis izinyawo phansi.

Esikhathini isikhundla lisalele emahlombe, ikhanda kanye okhalweni kufanele uthinte ebhentshini uma ukwenza ukuzivocavoca ebhentshini ngeke zihlukaniswe emuva, kufanele kube bushelelezi kulo lonke Amazing. Futhi ekilasini izinyawo kufanele sihlale endaweni efanayo - noma kuzenze phansi akukwazi.

Okuncane imisipha pectoral

Imisipha pectoral zihlukaniswe izinhlobo eziningana. Ikhaya - enkulu imisipha esifubeni span, okuholela isandla emzimbeni, ukuyivala ukukhungatheka kwangaphakathi, kanye elawula kwengobe wezandla zakhe. Small esifubeni kwemisipha (elingunxantathu, impinda elikhulu) ukudansela isiginci sakhe ikhaba bebheke phambili futhi kubeka wakhe phansi. Uma izandla benzelwe, imisipha ongaphakeme izenzo njengenhlangano ephefumula. Front serratus efana loop ezinkulu, okuyinto kanye idayimane ezungeza lesi esifubeni, ngokucindezela blade nalokho. Ngaphezu le misipha ezinkulu izivivinyo kugcine futhi lokhu okulandelayo: ngaphambili ingxenye imisipha delta, ezintathu esinamakhanda kanye phambi isondo, klyuvovidnoplechevaya futhi indololwane imisipha. Lapho dumbbell dilution elele umsebenzi zifakwe amalunga omzimba - ulna, humerus futhi scapula nhlangothi-zombili.

Siqala bahlanganyele

dumbbell stud elele i ebhentshini enalokho kuthambekela uqala okukhipha wabayisa isikhundla engenhla. Uma wenza lesi sivivinyo izindwani ziyancipha, kodwa izindololwane akufanele ziyolungiswa kuze kube sekupheleni. Lapho ingalo isigamu-uzimisele, umthwalo kwasakazwa ku imisipha, kodwa akusho walala zonke isisindo sayo ku emalungeni. Dumbbells kufanele ugcine parallel nomunye, futhi ngesikhathi umsebenzi ukuqinisekisa ukuthi zingabantu kunoma isiphi isimo ningathinti. Hands nge dumbbells, thatha a bamba njalo, bebuthanela ngaphezu webele. Kuthatha umoya kakhulu futhi okwalandela ukuboshwa zokuphefumula. Ngalesi sikhathi, ke wenza zizalela dumbbell elele ebhentshini - izandla ohlukanisile ezinhlangothini a abaqotho ngokuqinile. Udinga ukunikela mayelana esifubeni ezingeni. On the exhale, le dumbbells bayavuswa futhi. Kunconywa ukuba sikwazi ukuphefumula phezu kwesigaba enzima kakhulu umsebenzi, noma kakade emva dumbbell kuphinde sigudluke phezu webele.

Lalela iseluleko

Lo msebenzi libhekisela "smear" isigaba esikhundleni "pusher" .Poetomu dumbbells akhethiwe ngesisindo kulula naleyo eyenziwa nabezindaba ebhentshini. Kulokhu, ifomu ekusebenziseni idlala indima enkulu ezingaphezu kuka isisindo umthwalo. Buciko zizalela izandla nge dumbbells amanga, lo msubathi unika imisipha umthwalo eqinile kwezibalo. I-engeli we indololwane engashintshwa kuze kube sekupheleni umsebenzi.

Ukugoba izingalo endaweni ephansi kunazo zonke, kungenzeka kakhulu lula umsebenzi, kodwa kuyoba ebhentshini cindezela evamile. Futhi kuyoba khona kwangasiza ukuzalela isandla ngqo - lokhu akulona nje kahle, kodwa futhi esibuhlungu kakhulu. Dangerous ukuziqinisa kakhulu ukwehlisa endololwaneni - ke kakhulu kwandisa umthwalo emalungeni ehlombe, futhi kungaholela ukudabuka we umsipha. Kulokhu, ukuxakeka kungase nzima kakhulu kangangokuba lo mdlalo kuyodingeka ukubandakanya.

Kuhle ukukhumbula

Uyini ukumisa ukuphefumula phakathi nezifundo? Kuyasiza ukulawula dumbbells in motion, futhi kusiza umzimba ukugcina esimweni esigculisayo khona. Uma uhambisa dumbbells ngaphezu kwakhe eduze ngangokunokwenzeka ukuze nomunye, uyofinyelela ukuncipha esiphezulu imisipha emikhulu.

dumbbells Ngokuzalanisa elele ebhentshini ummango wenziwa ngezinyawo esinqunyiwe, ngakho njengoba singalahlekelwa ukulinganisela kwakho. I kahle enkulu yokuthi uma uphakamisa izandla zakho masinyane, umphumela umsebenzi kungcono. Kwenziwe into enjalo. Ngesivinini walahlekelwa ifomu elifanele ngokubulawa, okwenza ukunyakaza abushelelezi futhi umfaniswano jerks, okusho ukuthi lo msubathi bayobuyela esimweni esijwayelekile futhi zhimam. Kulesi umsebenzi nenqubo main kubhekwe olubushelelezi nokuthi siqine kangakanani.

amaphutha ezivamile

Buciko zizalela dumbbells amanga, kuyafaneleka ukukhumbula amaphuzu ambalwa ezibalulekile. imisipha Training esifubeni kuthiwa kuhlobene triceps, kodwa ukubeka kubo ngosuku olulodwa akunakwenzeka. Kushintshana umzimba lezi zitho zomzimba, athlete ithola inzuzo ahlukile. Siqukethe e okulandelayo - ngosuku umsebenzi pectoral imisipha triceps wamukela umthwalo encane. A naa ngosuku olulandelayo, lapho kwenziwa izivivinyo for the triceps, imisipha pectoral uye, kuyobe ukuphumula. Akulungile ukucabanga ukuthi uma ukunikeza komthwalo osindayo ngokushesha - umphumela kuyoba ngcono.

Kufika ukwenza zizalela dumbbells amanga akunconyelwe izikhathi ezingaphezu kuka-2 ngesonto - ukuphumula ubuncane phakathi ukusebenzisa kufanele kube izinsuku 2. Phakathi nenqubo ukuqeqeshwa kuyoba okwanele 1-2 umzimba kwenziwe amasethi bengekho ngaphezu kwama-2-3. Njengoba abasubathi imfundamakhwela nabagijimi abanolwazi Kunconywa ukuba aqale ukuzilolonga ukucindezela nge dumbbells ke, kuyinto imisipha kancane elifudumele-up, ukuthuthela ezifanelekayo ukufuya dumbbells ebhentshini ummango.