Ukondla ukuma isigxobo: lokho imisipha ukuba isebenze kodwa?

abasubathi Novice uzama ukwandisa inani okwamanje emahlombe, encike "cindezela lempi", bezishaya indiva ngokuphelele ekusebenziseni eziyisisekelo bonke abantu ngothi lwabo weightlifters - ukuqala. izizathu eziningana ezibangela lokhu. akukho yalokho, umsebenzi kunzima kakhulu futhi ungakhululekile ngenxa amasu okungalungile. Kodwa nokho kukhona bezibona ukuthi Ukwethula kuholela ukulimala ezingase ukuqeda umsebenzi wakhe umsubathi abasha. Ngakho kungaba eqinisweni, kufanele ubhekane kulesi sihloko. Focus - Ukwethula nonokuma barbell, kanye ukusebenza imishini, umsebenzi imisipha ngesikhathi umsebenzi, iseluleko isazi, futhi umzimba okunye.

igama ekhangayo i imisipha ezikhangayo

Kunoma yikuphi, "ukuqala ne barbell simile 'umsindo omnandi ukudlula kuka" ukudonsa induku ukuze kwesilevu. " Ukuvivinya umzimba yikho ngempela owaziwa, hhayi nje phakathi bodybuilders. Kuyinto eziyisisekelo futhi weightlifters. Kodwa ngenxa yokungazi ukusebenza art ngisho nakho abasubathi bezama ukuthola round axoxe. Okokuqala sokuhoxisa ingalo elingenhla kusukela esifubeni kuya kolunye futhi imithwalo delta - noma kunalokho, inhloko isilinganiso imisipha triceps. Futhi uhlanganyela emsebenzini we trapezoid. Lapho ephakamisa ibhande ehlombe blade is phansi umthwalo hhayi kuphela trapezius kwemisipha, kodwa futhi oqeda blade. Ngaphezu kwalokho, iqhaza ekusebenziseni nezincane imisipha ukuthi athathe ingxenye encane umthwalo. Deep imisipha emuva engenhla isebenza ekuqaleni umsebenzi. Abanye indlela ekukhuliseni induku ukuze kwesilevu kusiza ukwenza ama-biceps, phambi ikhanda semifula, esifubeni engenhla futhi anterior serratus kwemisipha.

Ukuphakamisa imishini ngaphandle efile

Kukhona okuningi mayelana nekhono imicabango yabantu phakathi abadlali professional ngokuya abulawe yayo. Nokho, bonke bayavumelana ukuthi weightlifting eziyisisekelo siyasebenza, ngakho-ke kuyadingeka ukuba uqale naye. Futhi kamuva, ucije inqubo, ungakwazi ukucinga ukushintshashintsha abo umsebenzi. Ukondla isigxobo ewumngcingo isango ukuma enezinto eziningi izidingo eziqondene nayo. Ukwephula okungenani omunye wabo kungaholela ekulimaleni okubucayi we ngokuhlanganyela ehlombe.

1. Ukuthatha okuthunyelwe ukubamba phezulu (ibanga phakathi izithupha komyalelo wokungabi 20 cm), kubalulekile ukuba basukume ngokushelela. Emahlombe waqonda, esifubeni kancane kwaphoqa phambili, emuva kancane banqotshwa ngemuva, entanyeni ibha kuziwa ezinqulwini.
2. Ukwenza umoya futhi uyibambe, kubalulekile ukuba ukhiphe izindololwane, aziphonse esandleni, intamo kwesilevu. Phakathi ukunyakaza entanyeni induku kumele kudluliswa eduze ngangokunokwenzeka ukuze umzimba.
3. Ngemva kokufinyelela iphuzu elingenhla, kubalulekile ukuba exhale, ukwenza ukubambezeleka kulesi sikhundla ngoba 1-2 imizuzwana bese wehlise ibha kwindawo kokuqala ngokushelela.
4. Phezulu izindololwane nezishiwo ngenhla ehlombe ezingeni cishe 30 degrees. Izindololwane kumele ubukeke ngangokunokwenzeka esandleni, uma ziqokonyiswe, umthwalo ngeke bayeke ngaphambili ugongolo deltas.

Izincomo bonke zifiki

Professionals ukuncoma abacula ucije amasu (kwesokudla adala flat emuva futhi enze traction indololwane ngokuhlanganyela hhayi biceps usebenzisa umzimba wonke Ukudlikizela) nge intamo lwalugobile. Ngenxa bokungafani yayo kungenzeka ukwenza elibambe bekhululeke kakhudlwana ukuthi ngeke ziphazamise ukunyakaza endololwaneni futhi aphule iminwe yokuvala. Ngaphezu kwalokho, umsebenzi okufanele kwenziwe phakathi izibuko ezimbili perpendicularly othambekele bazibone phambili ecaleni. zokuqapha enjalo Kunconywa honing ubuciko zonke izivivinyo in ejimini. Inketho ekahle lapho ukwenza ukuzivocavoca ezifana Ukwethula ukuma isigxobo - isithombe noma ividiyo. Ukubheka ngihlukane ngaphandle, kuba lula ukwenza umsebenzi izimbungulu. Ukuze kulungiswe izenzo zabo, ne inqubo asingathe noma yisiphi lisha.

Strangeness kuqamekelwa athlete saqala e block

It njalo okwenzeka kulabo bantu abafuna ikhambi elilula, ukuziqambela amasu nendlela yakhe umzimba siqu. Kumayelana lokuqala zonke edonsa e block. Yebo, Ukwethula nonokuma barbell akuhlali kutholakala endaweni ejimini ophithizelayo ngenxa yokuntuleka kwe-fingerboard khulula. Ukuzivocavoca ungayithola enye e block ukubulawa Simulator. Nokho, abasubathi abaningi babe nomuzwa wokuthi inqubo kuyadingeka iyunithi ahlukene ngokuphelele. Ezinye izibunu kuhoxiswe emuva, elele engela ukuze umthwalo parallel umzimba, kanjalo simulating axoxe. Enye umthwalo parallel kanye umzimba akanandaba neze. nje Konke lokhu kuwukuchitha isikhathi, imizamo kanye namandla. Uma lo mshini ine side phansi okukhipha ikhebula, okuvumela athlete litholakale ukuze umthwalo perpendicular phansi, bese ungakwazi bayakhohlwa kokwenza Ukwethula emi block.

umshini Universal Smith

Lena umqeqeshi kuphela iyiphi ejimini, okuvumela athlete ukumpompa iyiphi imisipha emzimbeni wakho. Umqeqeshi Smith sika has ukusebenzisa zonke abasubathi, ngaphandle kokukhetha, ngubani, ukusebenza izinsimbi ezisindayo ngaphandle umlingani kanye nomqeqeshi, kuqala cabanga ukuphepha kwakho siqu. abasubathi abaningi yanconywa ukwenza ngale moto Smith. Isizathu ukuthi ngempela ezithakazelisayo. Noma yimuphi athlete honing ukusebenza inqubo, ubona omunye ayinto engaqondakali. I ebanzi kuheleza bar, aba maningi umthwalo phezu imisipha deltoid, futhi ngokufanelekile, engcono yokutadisha. Kodwa ngenxa ububanzi isango ukwa iyona ngokuhlanganyela ehlombe ne scapula, ukuthi Ukwethula isigxobo emi ukubamba wonke is ephumelela kakhudlwana, kodwa futhi ungaba yingozi enkulu. Ezimweni ezinjalo, ngeke Smith umshini kuphela. Nokho, umsebenzi kuyomelwe awathwale ngesandla esisodwa. Uyakuqonda entanyeni ngesandla esisodwa, simulating isango ububanzi, yimuphi athlete ozonaka hhayi kuphela ukungabi khona ikhefu emalungeni ehlombe, futhi isidingo isisindo somzimba. Ukondla imoto Smith namuhla kuyinto ekusebenziseni elula kakhulu, iphephile futhi isebenza ngempumelelo sokuthuthukiswa phakathi deltoid imisipha umqulu. Ngokwemvelo, kuncike yonke imithetho yobuciko.

Nekukhuluma lokuhlelekile trapezes

Thina esiphethweni yini axoxe ukuma isigxobo lapho imisipha ukuba isebenze kodwa nendlela ukusebenzisa kahle imishini, kodwa akunakwa ngokuphelele imisipha trapezius. Futhi wenziwa ngenhloso. Inkinga wukuthi axoxe ayikwazi isibaluli izivivinyo ku esishwibweni ngesizathu esisodwa esilula: kuba isisekelo amaqembu kwemisipha. Akunakusetshenziswa akakwazi "ukubulala" semifula bese ukuba umthwalo esishwibweni. Lokhu kuyoholela ekuthuleni ukulimala. Uma kukhona isifiso ukuthuthukisa esishwibweni, sicela, ungenza kubo ekupheleni ukuqeqeshwa, ngemva imisipha deltoid. Selaphe nge barbell dumbbells elizoba ngaphezu omkhulu, kodwa ngokudweba "ukushaya" ngeke abe phezu esishwibweni. Trapezius imisipha njengoba ukulayisha kahle deadlift, okuyinto umsebenzi eziyisisekelo hhayi kuphela e weightlifting futhi sawo esiningi futhi. Kodwa-ke futhi - emuva base, futhi esishwibweni ubesebenza njengomshayeli imisipha ezincane.

Ekuphetheni

Isakhiwo yanoma yimuphi athlete axoxe ukuma isigxobo kumele kube kuqala ngosuku lapho ukuqeqeshwa kuhloswe imisipha deltoid. Izizathu zalokhu eziningana. Okokuqala, ekusebenziseni eziyisisekelo heats hhayi kuphela, kodwa futhi elisindayo kakhulu imisipha eqondile. Okwesibili, i-basic umsebenzi umthwalo ikhubaza imisipha ezincane, okungakwazi kamuva ukugxambukela angawodwa. Futhi ekupheleni ukuqeqeshwa ku nencazo eyisisekelo ngeke babonise ngoba imisipha nje ukhathele-eklanyelwe ngaphambilini futhi ngeke sisebenze.