Umzimba ehlombe

okhalweni Esincane namahlombe ezibanzi - kuba enhle yakudala wobuhle besilisa. Ukuze afike khona, abaningi baqeqeshiwe iminyaka. Ngokuhamba kukhona umzimba kangcono emahlombe futhi ngokuvamile - imithwalo esindayo. Ezinye lokuzalwa usizo idatha ukufeza imiphumela esheshayo, kanti abanye kufanele sisebenze kanzima.

Ukwenza ukuzivocavoca emahlombe, kuyafaneleka ukukhumbula ezinye imithetho. Kokunye indlela, kufanele kube khona abangaphezu kuka-ezinikezwa nanhlanu. ukuqeqeshwa kahle - kuyinto nelesithupha umzimba. Ngamunye wabo kungenziwa ibalwa amasethi ezine 8-12 rep. umsebenzi owengeziwe cishe uyoba nesisindo esiphakeme kakhulu nge amagobolondo njengoba amancane naphakathi awunankinga ukufunda impumuzo, kodwa inani imisipha kulahleka. Futhi-ke, uhlelo lwakho ukuqeqeshwa okufanele futhi zifaka phakathi kwenaba olungaphelele esifubeni.

umzimba Basic emahlombe - ke ngazo futhi senhliziyo. Uhlobo lokuqala ithuthukisa mass. Owesibili kuhloswe iqembu elithile imisipha. Ngakho, lesi sihloko sizocabangela le umzimba emahlombe akhe.

Asiqale nabezindaba barbell ebhentshini endaweni awulutho ngenxa ikhanda. Izitimela imisipha trapezius, triceps, anterior serratus futhi phakathi ingxenye imisipha deltoid. Lokhu kungenziwa kusuka isikhundla kokubili ukuhlala nokuma. Donsa ke ngawakhamela bar, abaliqukulayo phezu kwekhanda lakhe, bese exhale bese ulithumela isikhundla yayo yasekuqaleni.

Bench ngezinhlungu esifubeni kwawukhandla phakathi futhi phambi deltoids. Kungaba enze womabili emi elele phansi. Thatha barbell ukubamba phezulu. Ukucindezela ke esifubeni, owakhumbula okwafundiswa esikolweni saseGileyadi izindololwane yakhe phambili, bawendlala ngaphandle. Kuyadingeka ukwandisa umthwalo. Breath, Cindezela bar, ephakamisa zayiqeda. Izandla okwamanje okufanele kuqonde, igobolondo kumele siyibonakalise uqotho ekhanda. Ngaleso sikhathi, uma ucindezela ngokugcwele bar, exhale. Yenza lesi sivivinyo imele isango njengoba encane noma ububanzi. Kulezi zimo ezimbili ngeke prokachany izinhlobo ezahlukene imisipha.

Hhayi amaphampu ezimbi emahlombe Dumbbell ebhentshini cindezela kusuka isikhundla phansi. Standing kule ukuzivocavoca kungakujabulisa kugcwaliseka kuphela abantu abangenandaba ukuqeqeshwa ngokomzimba okungathí sina. Ngakho, hlala phansi ebhentshini, nokuthatha kuheleza dumbbell phezulu, alethe esifubeni, izintende zibheke phambili ngesikhathi esifanayo. Breathe out ngawakhamela dumbbells ngemva qondanisa ngokugcwele izingalo, exhale. Phakamisa amagobolondo abakwazi kanyekanye kodwa yanjalo.

Xhumanisa kwesilevu kwebha. Shell fingerboard ukuthatha ukubamba phezulu, kufanele kube kancane ephakeme kunaleyo ububanzi ehlombe. Kancane Arch emuva yakho okhalweni, emahlombe qondanisa. Izindololwane chaza esandleni futhi uyaziveza. Kuhle ngaphambi kwalokhu elula imisipha ehlombe. Qaphela: le nhlangano wenziwa nge izimisele futhi ohlukanisile indololwane wakhe, ijubane kancane, musa slouch. Inhale ke ubambe umoya futhi phakamisa igobolondo, ukuthuthela khona in a isiqondiso ngokuqinile mpo. Lapho ibha ifinyelela esilevwini, exhale nemisipha namandla emahlombe esishubile. ingalo Lower ngokushelela isikhundla yayo yasekuqaleni. Phinda umjikelezo izikhathi eziningana.

Manje, cabangela la umzimba emahlombe akhe, efana mahi. Njengoba sekushiwo, bona akhishwa yimaphi amaqembu kwemisipha ngamunye. Omunye eziyisisekelo dilution dumbbell lisesandleni. Uqeqesha emahlombe, esishwibweni and supraspinatus. Izinyawo - ehlombe-ububanzi ngaphandle, vypryamte emuva, izandla kanye amagobolondo kancane ngesikhathi izindololwane goba. Breath. Phakamisa dumbbells phezu kwekhanda lakho phezu kwekhanda lakhe, ubambe umoya wakhe. Exhale. Lokhu kufanele kwenziwe arc, futhi ngokuqinile e indiza yakho esifubeni. Lapho dumbbells kukhona ezingeni ehlombe kakade, bandise izingalo e joint ehlombe. Wehlisa ngokunensa, nge exhale, ngaphandle eguqa izingalo.

Alternately ephakamisa dumbbells ngimi. Zenzele phambi ikhanda imisipha deltoid. Lokhu kubaluleke kancane kulabo njalo unikina bar. Thatha dumbbells, sukuma, yehlisa izingalo at ezinhlangothini zenu. Nge-engela elingama ububanzi phakamisa omunye wabo phezu kwekhanda lakhe. Khona-ke wehlisa ingalo ngokushelela. Ngesikhathi esifanayo ukukhulisa yesibili. Yisa ingalo ukuze dumbbell uhlukanise ebusweni, kodwa hhayi ohlangothini.

Ezinye umzimba emahlombe ezinhle ekuthuthukiseni deltoid ikhanda lakho labaqaphi elingemuva. Kanjani, isibonelo, zizalela Belekelelana kusukela imile emthambekeni. Thatha dumbbells, izingalo uyelulele izinhlangothi ngendlela yokuthi umunwe kancane ingaphezu isithupha futhi goba phambili mayelana amane nanhlanu degrees noma ngaphezudlwana. Kancane amagobolondo ezansi. Khona-ke siphakamise izingalo nge dumbbells ngesikhathi arc efanayo. Hands ukugcina iqonde.