Ukuzivocavoca "Butterfly": ukusebenza inqubo. ngesikhathi umzimba ejimini ngoba amadoda adingwa yimisipha pectoral

Usizo lwabenza imisenenzi Umqeqeshi "Butterfly" noma "Butterfly" (njengoba ibizwa ngo ezivamile) yidivayisi ukuqeqeshwa, usebenzisa okuyinto ungakwazi zifezeke imisipha esifubeni, amahlombe, izingalo ngisho cindezela. Umsubathi kumelwe enze mahatelnye ukunyakaza, splay futhi izimisele ngesikhathi izindololwane phambi kwakhe. Kuyinto ngenxa idatha zedivayisi futhi iye yabizwa ngokuthi.

Incazelo onobuhle

imishini Ukufaneleka ngoba ejimini kungaba sihluke nomunye by mshini. Ungathola amadivayisi elula ukuthi ukusingatha ezihambayo ngenxa roller ikhebuli wezimpahla. Nokho, kuzo ngaphezulu wemishini eyinkimbinkimbi, ezihilela nokuxhumanisa. Kodwa zonke zibe Isici esifanayo. Simulator "Butterfly" ifakwe efulemini yensimbi kanye izibambo ezimbili. Lo zimele ukukhwezwa esihlalweni.

Ngesikhathi sigaba samanje kungenzeka ukubona ezihlukahlukene Amadivayisi amandla, ekwazi ukuxhuma ngqo futhi Simulator "Butterfly", futhi idivayisi for uzotshala imisipha umlenze.

Yini eyenza imisipha ukusebenza umsebenzi "Butterfly"?

1. Izingxenye engenhla futhi phakathi kwemisipha pectoral (isicubu esikhulu).
2. Ngaphambili deltoid imisipha zesivikelo sesifuba.
3. ehlombe triceps nge biceps.
4. Obliques.
5. Serratus anterior kwemisipha.
6. Keyed-ehlombe imisipha zesivikelo sesifuba.

Izici kumadivayisi adumile

Exerciser "Butterfly" ayikwazi ukusetshenziswa njengendlela kuphela ukuze mass isethi. Abakwazi esikhundleni barbell nge dumbbells. Ngamanye amazwi, ekusebenziseni kudivayisi awacatshangwa njengoba eziyisisekelo, azihlobene. Phakathi nenqubo ukuqeqeshwa umsebenzi kufakwe imisipha core kwesifuba. Ngokusho abasubathi abaningi, lena ethile eyinhloko kudivayisi.

Kodwa kungakhathaliseki ukuthi basekela lokhu, uchwepheshe nomqeqeshi, "Butterfly" kuyinto zithandwa phakathi abasubathi. Lokhu kungenxa yokuthi ngosizo imisipha pectoral kungenziwa benziwe baphelele, kanye biceps nge triceps. Ngaphezu kwalokho, phakathi induku ephakamisa, isibonelo, kukhona ekushintshashintsheni izingalo okuyinto waphundla Simulator. Ngenxa yalesi sizathu, imisipha sizothola umthwalo kahle ichazwe.

Abagijimi abangochwepheshe aye ayisebenzisa kaningi usizo Simulator kwenzeka ukuthi kubalulekile ukuba ulungise imisipha yesifuba, ukuze ulinike umumo kangcono. Ukuzivocavoca "Butterfly" ikhambi ekahle labo abasubathi ogama Inhloso silondoloze ukuma.

Le nqubo kufanele libukwe

Kunezindlela eziningana ongakhetha kuzona umsebenzi zedivayisi. Ngosizo lwabo, siyokwazi ukusebenza ezihlukahlukene amaqembu kwemisipha. Ngokwesibonelo, ungakwazi ukwenza umsebenzi, izandla eyeluliweyo ngokuphelele, futhi ingagoba ngesikhathi izindololwane. Ezinjalo njengoba abaqeqeshi ngoba ejimini akuvumela ukusebenza, ehlezi emuva noma ebhekene ngemuva kwesitulo. Ngenxa yalokho, umthwalo ihlinzekwa emaqenjini ehlukene kwemisipha.

Kufanele uhlu izincomo ezithile eziyisisekelo eziphathelene inqubo umsebenzi.

1. Ukusebenza Simulator, emgogodleni kufanele kugcinwe ngqo ngangokunokwenzeka, uvalwe ukunamathela ngemuva. Izinyawo Kumelwe ume ngokuqinile phansi.
2. Phakathi umsebenzi, "Butterfly", kufanele siqiniseke ukuthi izandla parallel phansi. Akunandaba, bayoba zintengezele noma waqonda.
3. Phakathi nenqubo ukuqeqeshwa umbono kumele iqondiswe phambili. Kuyinto engenakwenzeka phezu-nzima entanyeni ngesikhathi Imininingwane isandla. Inqubo ukuqeqeshwa kufanele ilawulwe kahle. I izingalo kufanele welulela njengoba ulwazi isikhathi, futhi ngesikhathi yokuzalela. Nethezeka kubo is hhayi Kunconywa.
4. It is hhayi Kunconywa ukuba enze intuthuko, zonke ukunyakaza kudingekile ukwenza kahle futhi kancane. Cabaza ezandleni Simulator idinga zithathe isikhathi kancane, bese uqale zizalela, abuyisele kubo ezingasigcinanga isikhundla sazo sokuqala. Umoya wenziwa emva ulwazi, umoya - ngesikhathi yokuzalela. Udinga uphefumule kancane.
5. Kubalulekile ukuthi ngokuhamba Imininingwane ababehilelekile babeyizinceku ingalo elingenhla, hhayi esihlakaleni.
6. Phakathi umsebenzi, kufanele bazizwe ukuthi asebenza imisipha pectoral, bona i esishubile. Uma lokhu umuzwa alikho, kusho ukuthi lo msubathi enza okungalungile.

imisipha Isifundo esifubeni

Ukuqedela umsebenzi "Butterfly" sokuba imisipha esifubeni, udinga ukuba zihlale phansi esihlalweni ebhentshini abe ngawengubo ekukhuleni kwayo. Emuva kufanele uvalwe agxishiwe ngokumelene backrest. Blades kufanele igcinwe, isifuba kumele wadonsa kancane phambili.

Bamba isibambo ukuze ngemilenze namahlombe akha engela ngqo. Kumele kube indiza efanayo. Ngenxa yalokhu, umthwalo uyokwenza okwengeziwe imisipha pectoral, hhayi izandla zakho.

Ngemva kwalokho kufanele uqale wazi izandla kuze kube ibhulashi ngeke uvele eceleni komunye. Kulesi sikhundla, kubalulekile ukuze uhlale amasekhondi 2-3, bese ubuyela yasekuqaleni. izandla Ngokuzalanisa kufanele kube kuze kube uzizwa kancane esisuka kwemisipha esifubeni. Abagijimi abangochwepheshe yanconywa ukwenza ezinikezwa okungenani ezingu-12. Izindlela kumele okungenani ezintathu.

Uma ushintsha backrest engela umsebenzi "Butterfly" ngeke ukulayisha ezindaweni ezahlukene imisipha esifubeni.

esilayidi

1. Akubalulekile sokutshala ngokuletha izandla zakhe eqolo.
2. Akunconyelwe ukuze zidabula ngemuva kwebhentshi.
3. Akunakwenzeka osukwini olulodwa ukuqeqeshwa ukuze uyenzele ngokushesha ukuzivocavoca "Butterfly" phezu Simulator futhi zizalela dumbbells. Uma kungenjalo, ungase uthole abantu abayishumi balimale kabi.
4. Qhubekisa ngokuthwebula uqaphele ezandleni Simulator kuyinto engcono ngemva ukwenza ukuzivocavoca eziyisisekelo adingwa yimisipha pectoral.

Ukopha imisipha trapezius futhi rhomboid

Omunye umsebenzi zithandwa kakhulu. Udinga ukuba uhlale phansi ukuze esifubeni waphumula ngokumelene backrest. Imilenze isidingo ukubeka eceleni. Emuva kufanele igcinwe ngqo. Uyakuqonda izibambo futhi uyaziveza ngobumnene phezu, bese nje kancane ubuyele endaweni yalo. Isibalo tindlelanchubo ukuphindaphinda kuyafana esimweni sangaphambilini.

Yeka ukuthi kungaba nemiphumela bungatholakala

1. Abesilisa uzokwazi ukubona impumuzo ecacile.
2. Ngenxa load sekulinganisa, imisipha Imicu yotshani ezothuthukiswa ngokucophelela.
3. Ukuze abesifazane, lo mshini kunomphumela ephakamisa, kusiza ukulungisa ukuma kwebele.
4. Ukuxuba futhi dilution izandla phezu Simulator kuyasiza ngenjongo zifezeke imisipha esifubeni kuphela.
5. "Butterfly" kuyokusiza ukuba siphindele esimweni esikahle isikhathi okusheshayo kulabo bantu Wayelimele ka kwebhande ehlombe.

Ngokuphumelelayo ukuzivocavoca noma cha?

Kaningi ungezwa kusukela abaqeqeshi ukuthi lesi sivivinyo kuyinto engenamsebenzi. Ingabe kunjalo ngempela? Ukuze siphendule lo mbuzo, kwaba omningi ucwaningo, phakathi kwesikhathi lapho zihlolwa kangakanani lezi abaqeqeshi ngoba ejimini nomthelela ekwandeni imisipha webele.

Isiphetho kuyinto: umzimba kwenziwe kubo, ubheke "olwalwenza" isigaba, kodwa awunaso isandla ekutheni ingane isisindo somzimba. Ngamanye amazwi, ukuqeqeshwa ngosizo kule divayisi kuzosiza ukuthuthukisa webele ukuma, kodwa ungakwenzi manje.

Phakathi izinzuzo abalulekile okufanele kwenziwe ukuthi umthwalo alushintshi phakathi nenhlangano yonkana ilahlekelwe. Ngokwesibonelo, endabeni a dumbbell, ukumelana uzokwehla phezulu trajectory. Endabeni "izimvemvane", lesi sibalo uhlala iyafana ngokuhlakanipha, futhi ezifanelekayo ukufuya izandla.

isiphetho

Kulesi Ukubuyekeza sizamile siqonde ukuthi ziyini abaqeqeshi ngoba ejimini "Butterfly". Lezi zinyathelo umzimba zithandwa kakhulu. Sithemba ukuthi sihloko usizo lokuqonda lokho okufundiswa ncamashi kudingeka kule divayisi wena.