Umzimba for emahlombe - ekhaya

Ukuxoxisana ngama sawo esiningi futhi imisipha Ukwakha-up, ungakhohlwa mayelana emahlombe. Kunengqondo ukuphetha ngokuthi lokhu ingane ingxenye yomzimba, kodwa uma kuyindodakazi ongaqeqeshiwe, ukuma Ngeke abheke obunobunye. Ngakho-ke, ukuze abheke ngokulingana isidingo njalo benze umzimba for emahlombe. Thina ukhethe umzimba ngempumelelo kakhulu ukuthuthukisa izinhlangothi ezahlukene deltas ehlombe. Lokhu iqoqo umzimba for emahlombe siyasebenza kakhulu, okubaluleke enze konke ukunyakaza kahle, ngaphandle jerks, kungenjalo lisongela ukulimala Ukwenyela. Khumbula ukuthi ngaphambi amakilasi kudingeka ukwenza umzimba zishise kwemisipha yenyuse ngokuhlanganyela. Uma ungafuni ukuba nomusa, ungakwazi sifinyelele intambo noma nje kusayithi kwamaminithi ambalwa. Asiqale:

1. Ukuze sandise emahlombe ngibenze ngokugcwele press of a bar imile. Yima ngezinyawo zakho ezandleni zakho ehlombe-ububanzi ngaphandle, ukuthatha ukubamba barbell phezulu, bayiphathe ezingeni ehlombe. Phakamisa induku phezu kwekhanda kuze Ehlala egcwele izandla bese ngihlaliswa phansi endaweni yalo ngobumnene.
2. Yelula induku noma umzimba ibha ukuze kwesilevu. Ngosizo lesi sivivinyo is kahle saveza phambili lobani ehlombe imisipha. Yima kanye yakho ububanzi izinyawo ehlombe ngaphandle, thatha barbell kusuka phansi kuya emahlombe ububanzi noma kancane ebanzi. Qala kancane ukukhulisa induku phezulu ngase kwesilevu bese wehlise phansi ekulungiseni aphansi iphuzu izandla ngokuphelele.
3. imisipha ihlombe ukusebenza ngokucace kakhudlwana ukuvumela umzimba esinjalo emahlombe, njengoba ebhentshini cindezela nge dumbbells in a awulutho kuNkulunkulu. Delta iyoba convex, ukuma amahle, nayo yonke imisipha ezisizungezile joint ehlombe uzophinde aqeqeshe futhi sikhule ngosayizi. Hlala phezu kwebhentshi futhi ulethe izingalo nge dumbbells eduze kwamahlombe akho, izintende kufanele iqondiswe phambili. Kule indawo yokuqala bese uphakamisa izandla zakho ngaphezu kwekhanda lakho, ukugcina emuva zakho ziqonde futhi ikhanda lakho kancane aphakeme.
4. Kunenye umsebenzi ngempumelelo - ". Ebhentshini Arnold" a Inani elikhulu abaqeqeshi ngoba sawo esiningi bakholelwa ukuthi lawa umzimba for ehlombe is kahle bonke abanye okuningi, ngoba ukujikeleza izandla lapho nokuphakamisa dumbbell oyenza yonke, ngisho imisipha ejulile Uyi yi ukuqeqeshwa push deltoids up, abenze okwengeziwe ngokucace kakhulu . Ukuqala isikhundla - ahlale ebhentshini ne emhlane nasemilenzeni ezinhle ukuphumula ngokumelene phansi. Hands nge dumbbells ukukhulisa ukuphakama entanyeni, izandla - izandla lakhe yedwa. Inhale, Cindezela dumbbells up ngokucacile phezu kwekhanda lakho, uqale phaka shayela phandle ukuze ekugcineni ukushintsha ukubamba kwi "ngqo" (izintende zibheke phambili). exhale Eliphezulu. Buyela kokuqala isikhundla, ukushintsha efanayo kuheleza ngemuva.
5. Yokuzalanisa emthambekeni izandla nge dumbbells - omunye umsebenzi omuhle. Hlala onqenqemeni ebhentshini, ndawonye izinyawo namadolo. Manje kudingeka ukuncika phambili ukuze ngamadolo awakuthinti esifubeni sakhe. Okubalulekile - ukwethembela izinzwane, isithende ephakanyiswe ukuze best contact zingenzeka emathangeni webele. Phakamisa eceleni futhi njengoba eliphezulu ngangokunokwenzeka ngezandla dumbbells isango izintende phansi. Kancane nokugoba izingalo zakho ukwehlisa umthwalo endololwaneni. Kancane kancane, uphakamise wehlise dumbbells phezulu futhi phansi, ukunciphisa futhi lisakazeka izingalo emaceleni kuya phezulu.

Mangisho ukuthi amadoda asondele bar, futhi lona wesifazane ongenza zonke izivivinyo okufanayo emahlombe usebenzisa iNdikimba Bar - induku ekhethekile osindayo isisindo ukuqeqeshwa, kubukeka sengathi i-bar, kodwa ngaphandle akwazi ukugcina.

Umzimba for emahlombe ekhaya esivumelana kakhulu ukuwufeza, gqamisa eyinhloko kulezi zifundo ngesikhathi esithile futhi ukuba angaphambuki isheduli okuhleliwe. Esimweni esinjalo ngenyanga uzobona imiphumela yokuqala.