Uzotshala ehlombe: futhi uhlobo oluthile lokuzivocavoca

Emahlombe - cishe ingxenye eziyinkinga yomzimba athlete. Ziyakwazi nzima ukopha futhi zidinga indlela efanele. Ukuqeqesha umzimba sizonwebisa emahlombe ongaboni. Futhi ukugcizelela ukukhululeka biceps futhi triceps. Ngaphezu kwalokho, ukudonsa kuzosiza ukuqinisa emisipheni ehlombe, okuyinto kuzonciphisa amathuba ehlombe ukulimala ngokuhlanganyela.

Izici yenqubo ukuqeqeshwa

deltoid ehlombe amafomu, idala ezintathu oxhumene ugongolo phambi, maphakathi (medial) futhi emuva. Kulapho lapho kukhona khona nobunzima eyinhloko ukuqeqeshwa, awukwazi ngokulinganayo kuthinte yonke imishayo ezintathu kanyekanye.

Eqeda izingalo ehlanganisa umzimba eziyisisekelo futhi ukwahlukanisa. umzimba Basic izobandakanya umsebenzi imishayo ezimbili noma ezintathu ngesikhathi esisodwa futhi angasebenzisa elisizayo, trapezius kwemisipha. Ukuba Wedwa umzimba ukunikeza umthwalo kuphela eyodwa uvumelanise. Ngokuya anatomy Ukuvivinya for emahlombe kuyinto cindezela mpo.

umzimba core

umzimba Basic for uzotshala izingalo kanje:

• barbell ebhentshini cindezela ukuma;
• cindezela ezempi ;
• Dilution ukuma dumbbell;
• ebhentshini Arnold;
• ukudonsa induku ukuze kwesilevu.

Phakathi inyumbazana ngenxa ugongolo phambi delta wukunikeza:

• nokuphakamisa dumbbell phambi;
• ebhentshini ngenxa ikhanda.

Umsebenzi we phambi delta - ukwaba isandla mayelana umzimba kanye nokuphakamisa phambi emzimbeni. Ngakho-ke, i-delts phambi zinengxenye cishe zonke izivivinyo lapho udinga cindezela isisindo.

Ukuze ugongolo isilinganiso:

• Dilution dumbbell emaceleni;
• mpo wagxila block kule Simulator.

uvumelanise umsebenzi - ups yezandla emaceleni. Ngakho-ke, iyiphi ukucindezela abafanelekela ehlezi.

Ukuze ezingemuva ugongolo:

• induku mpo elele ngesisu sakhe;
• ukuhlanekezela yokuzalanisa lo mshini.

ezingemuva ugongolo umsebenzi - ukwaba isandla emuva. Ngakho-ke, zonke izivivinyo elihlobene ne wagxila izobandakanya imishayo ezingemuva ukusebenza. Lokhu kungenxa yokuthi uma ababulawa kahle umsebenzi izindololwane zakho zizohlala sihoxisiwe.

Amazing ekhaya

Uzotshala ehlombe ekhaya ungokoqobo nge efanele. Lapha kubalulekile ngokushesha kokukhumbula Amabha evundla Amabha ngokulinganisa. Ungase futhi ukuchitha kancane futhi ukuthenga dumbbells ezokwenza kakhulu ngcono imiphumela yakho. Namanje kungenzeka ukusebenzisa ezivamile push-ups. Umthwalo mkhulu, wenze ngokwengxenye ukwehlisa phansi, ungakwazi nibeke izinyawo zenu ngesitulo, ukuthi kuzonciphisa ibanga motion. I ebanzi ekwakhiweni izandla, kulapho usebenza ugongolo naphakathi deltas, ngokulandelana, imishayo phambi ezizosetshenziswa emincane-isango.

I Dips amandla kungenxa umthwalo static. Thola phansi njengoba low ngangokunokwenzeka futhi wenze okhuphukela ezincane ezicijile.

Uma umsebenzi ubonakala lula kakhulu, engeza isisindo impahla - ubhaka njalo. Iphinde ingasetshenziswa esikhundleni dumbbells.

Ukopha ehlombe dumbbell

Waphenduka wabheka la umsebenzi nge dumbbells, kanye kuyafaneleka inzuzo yabo phezu bar. Ngenxa yokuthi ingalo ngamunye usebenza todvwa, kungenzeka ukwenza ngqo ku engxenyeni kwesokudla i-delta. Okulandelayo ezocatshangelwa isibonelo eziyinkimbinkimbi umzimba nge dumbbells, okuyinto efanelekayo hhayi kuphela Wabasaqalayo:

1. Ukuphakamisa dumbbells phambili. Ukukhulisa kungaba kanyekanye noma yanjalo. Ekuqaleni, dumbbells aseduze okhalweni. esifubeni kuyalungiswa, izindololwane kancane bent, izandla kulesi sikhundla kufanele ubanjwe ngaphambi kokuphela umsebenzi. Phakathi ekuqaleni yokutakula ukubamba umoya wakho ukuphefumula, kuze ingalo ephansi kuya indawo yokuqala. Phakamisa dumbbells kancane ngenhla emahlombe noma ukuphakama yabo. Ungalahli le dumbbell ngokucijile phansi, bamba kubo kusuka phansi kuya emahlombe ukuphakama amasekhondi 2-3. Ukuze umthwalo omkhulu phezu imishayo phambi ezisetshenziswa phezulu isango.

2. Ngokuzalanisa dumbbells esandleni. On the donsa, ukubamba umoya wakho, ukukhulisa izingalo emaceleni. Breathe phandle lapho dumbbells kukhona at ukuphakama emahlombe. Ngaphandle nenkanuko edlulele in the isikhundla ukuqala, qala kwemizwa emisha. Ukuzivocavoca yesisindo isilinganiso futhi ijubane kulinganiswa.

3. Ngokuzalanisa dumbbells e emthambekeni. Technique kuyafana emi zizalela. Umehluko wukuthi kufanele ukuncika phambili ngangokunokwenzeka parallel phansi, imilenze kancane bent, izandla, izindololwane kancane bent, emuva ngqo ngesikhathi umsebenzi.

4. Bench Arnold. Ukusebenzisa wenziwa ebhentshini nge emuva. Gobisa izindololwane zakho kanye izandla zenu ukuze ukuphakama entanyeni oqotho, izandla, ujike izintende zibheke wena. On the donsa, ukubamba umoya wakho. Qala ukukhulisa izandla zakho uqonde. Lapho izinsimbi ngaphezu kwekhanda, izintende kwangaphandle, ukwandisa umshanelo. Qondisa izingalo ngokugcwele, exhale futhi donsa kancane ukwehlisa dumbbells in the oda reverse. ijubane ukujikeleza emabhulashini kufanele ibalwe lapho wehlise dumbbells ukuze izandla zakhe ezingeni ehlombe futhi esetshenziswe ngaphakathi.

5. Cindezela dumbbells ehlezi. Technique obonisa efana zhimom Arnold, umehluko usesimweni kokuqala dumbbells, isandla isikhundla kuyafana, kuphela dumbbells avuselwa nehlo, izintende kwangaphandle. Kule isikhundla ezandleni waqonda futhi PUK imizuzwana embalwa lapho Yezwakala midpoint. Zungezisa ibhulashi kule umsebenzi ayidingekile.

Nokuqeqesha ibha ovundlile

Uzotshala ehlombe kubha siyasebenza kakhulu. Kumele kukhunjulwe ukuthi ngesikhathi wokudonsa ups yenza njenge abasizi delta kwemisipha. Njengoba umsebenzi oyinhloko we-deltas - kwezandla, umzamo enkulu lizonamathiselwa phakathi lift on the crossbar. Ngakho-ke, kungcono uvumelane wokudonsa ngokwengxenye phambili futhi ngokwesilinganiso ngokwanele.

• Ukudonsa ngqo isango phakathi. Imilenze sawela, amadolo kancane insaliwe. Lapho lift ka ikhaba kufanele igcinwe isikhundla bafinyelela inani eliphakeme labangu engxenyeni engenhla esifubeni kufanele uthinte oluvundlile. Ngu ukwehlisa ekupheleni ingalo iqonde. Umhlane kufanele kube esishubile kulo lonke umsebenzi ukuvimbela unyakazisa.

• Kwengxenye silingo reverse isango. Kufanele some kuze kube maphakathi ukululama. Lapho ufika maphakathi nawo-iphuzu kulesi sikhundla kuzolungisa bese uzama ukuthi siphakamise ingqwababa, sengathi shrugging.
• Ukudonsa ungumthombo ongumngcingo isango reverse. Lapho ephakamisa emahlombe kufanele ahoxise futhi ukunciphisa blade. Phezulu ibha kufanele uthinte webele.

ISIBONELO Amazing ngempumelelo

uzotshala izingalo Uhlelo:

• Push-ups (njengendlela ukuziqalela) - 1 yokusondela ukuqala ukukhathala.
• Ukuphakamisa dumbbells phambi kwakho - 8-12 rep for 4 amasethi.
• Ngokuzalanisa dumbbells esandleni - 8-12 rep for 4 amasethi.
• Ngokuzalanisa dumbbells e emthambekeni - 8-12 rep for 4 amasethi.
• Arnold cindezela noma ebhentshini dumbbell ehlezi - 8-12 rep for 4 amasethi.
• ukhethe uhlobo olulodwa futhi wenze izindlela ezimbalwa ekuqaleni nasekupheleni esimisweni wokudonsa ups kwelinye Amazing ukuthi uhamba phambili.
• Ungase futhi ugcwalise 1 iqoqo push-ups kuze ukukhathala ephelele.

Rest phakathi ngamunye mayelana 1 iminithi, kuhle imizuzwana mayelana 30-40.

amathiphu

Isisindo dumbbells kufanele bakhethe ukhululekile ngawe ngakho ungase wenze 8-12 rep nge isimo ukuthi kuphindelelwa kwakamuva uzonikezwa ngempoqo. Uma umzimba kulula, ukwandisa isisindo izinsimbi.

Eyokuqala ucije umsebenzi amasu, bese kwandisa isisindo yokusebenza isisindo izinsimbi. Push-ups bese udonsa-ups kufanele sigcwaliswe ngesivinini. Ukusebenza nge dumbbells, kunalokho, kufanele kwenziwe ngejubane ntathu.

Ukuqeqeshwa akudingekile ukuba afeze zonke, ngokwanele izikhathi 3-4 ngesonto, imisipha yakho Kudingeka ulale.