Yelula dumbbell ngesandla esisodwa e emthambekeni. Incazelo kanye nokusebenza amasu

dumbbell Yelula ngesandla esisodwa e emthambekeni akusilo ize ibhekwa ngempumelelo body building umzimba ngenxa yokuthuthukisa ezibanzi imisipha emuva. Kuye kwaba ayisisekelo izinhlelo zokuqeqesha ka bodybuilders abaningi abadumile.

umsebenzi It ivumela ukunikeza imisipha flat ukujiya ledzingekako phansi, lapho spin umsubathi ozuza isici ngalé V emise. Ngaphezu yasakazwa emsebenzini zihlanganisa nedayimani kanye teres kwemisipha emikhulu, futhi inhloko ezingemuva triceps futhi izikhwepha zomfana.

Izici umzimba

Ukuba yinkimbinkimbi kwayo nokuqaliswa kwalo ubhekwa okusezingeni eliphezulu ngenxa ubuchwepheshe, ukuthuthukiswa esasiyovulela libe lide ngokwanele ukuba basebenze, futhi mangisho ukuthi ukwenza kanjalo ngeke kube lula.

Sawo esiningi, kukhona ezihlukahlukene umzimba for ngemuva. dumbbell Yelula ngesandla esisodwa e emthambekeni kunezinzuzo eziningana:

• I-oda ezidlula sanyalo motion kuka yendabuko wagxila yinduku entendeni emthambekeni.

• Mzhno ukukhetha ithekhniki lapho biceps cishe umsebenzi Ayibalwa, ngakho esikhathini esiningi umthwalo uwela phezu ebanzi.

• Ngiphakathi omunye akakwazi ukulisebenzisa ngokuthi "break" leli qembu imisipha, njengomuntu dumbbell ngesandla esisodwa saliphosa emthambekeni.

• Umthwalo phezu emgogodleni lingaphansi kuka lapho enza barbell umzimba.

• Kukhona ithuba ukugxila ngokuphelele kwenaba imisipha target.

Uma sikhuluma amaphutha, donsa dumbbell ukuze ibhande ngesandla esisodwa e emthambekeni alikho ngempela uma ziqhathaniswa zakudala barbell umzimba. Okokuqala, isikhathi sokutadisha liyadingeka nhlangothi zombili we emuva kabili. Okwesibili, kubalulekile ukusebenza isisindo ephansi kakhulu.

ukusebenza inqubo

Ukuthola lokhu, njengoba dumbbell ngesandla esisodwa saliphosa emthambekeni, kubalulekile ukunamathela ngokuqinile ezimisweni amasu ukugwema emuva ukulimala futhi wandise izinzuzo.

Bakwenza ngetindlela letehlukene: emi phansi ngezinyawo zombili futhi niphumule isandla sakhe othini noma amadolo; ngokubeka umlenze izimisele futhi ngesandla esisodwa ebhentshini. Kulesi ebhentshini kungaba ovundlile, futhi etshekile. Phakathi umsebenzi ngemuva kungenzeka zibhekisela phansi noma esitshekile engela ngokwanele ezinkulu.

Esimweni sokuqala, ingxenye enkulu umthwalo uyoba semahlombe biceps, okungukuthi, ukuba sesimweni esinjalo, umsubathi sizokwazi ukukhulisa endololwaneni ngokuyinhloko ngenxa amandla ngesandla.

Uma bezinhlamvu Kunenkolelo engela ebhentshini ke amplitude motion we indololwane luyanda kakhulu, nokuthi uzokwamukela donsa dumbbell. Njengoba wazi, ukuthunjwa endololwaneni umsebenzi oyinhloko imisipha latissimus, ngakho-ke, esimeni bathole umthwalo esiphezulu, kanye biceps ukusebenza zigcwele.

dumbbells Yelula e emthambekeni ingalo ngokusekelwa naskamyu elandelayo:

1. Thatha dumbbell ngesandla sakho sokunene ukuze entendeni nebuso ethangeni. Yima emaceleni ebhentshini ngakwesokunxele.

2. Bend phambili futhi Ncika edolweni lesencele nesandla sobunxele ebhentshini, amadolo kancane umlenze ogobe kwesokudla, ehlombe langakwesokudla kancane, ngakwesokudla umuntu dumbbell kufanele hang ngokukhululekile, ukugcina zakho ziqonde emuva, bheka phambili.

3. Khokha umoya futhi ngesikhathi esifanayo donsa dumbbell up, ukunwebeka kwemisipha lats futhi delts labaqaphi elingemuva. Zama eyolanda igobolondo ngangokunokwenzeka.

4. Iphuzu esiphezulu - a dumbbell okhalweni - ukulibala, esiphezulu zingaphazamisi lats.

5. Exhale kancane futhi ulethe ingalo kwindawo ukuqala ngaphandle jerks.

6. Yenza inombolo oyifunayo ezinikezwa, ukushintsha izandla.

izimfihlakalo ezimbalwa

• Ukukhulisa isandla sakhe dumbbell, awukwazi ukuthatha i indololwane eceleni. Kufanele elibheke phezulu, futhi iphuzu esiphezulu Kunconywa ngisho nje ukuba kube-spin, okuyinto kuzonciphisa imisipha sisebenzela esiphezulu.

• Eningini amplitude futhi kube nomphumela omuhle kakhulu kufanele kube ukwenza ukunyakaza hhayi kuphela ngesandla kodwa futhi scapula. Yeqa ehlombe phansi, kufanele sizame ukuba welulele imisipha emuva, ephakamisela ingalo yakhe phezulu, ngangokunokwenzeka ukunciphisa kubo, ukuzama ukuletha izindwani ehlombe ndawonye.

• Okuhamba ngilulekela imisipha ngemuva kungaba ezansi le nhlangano ukuze akusebenzise isandla emuva dumbbell perpendicular ebhentshini.

• Lapho usebenzisa i-amagobolondo esindayo, kuyatuseka ukusebenzisa wayibhinca ekhethekile, okuyinto uzokunika ithuba hhayi ukugxila njalo ku ngokwanele, futhi asuse umthwalo kusukela ibhodi lemisindo.

ukubulawa oda

dumbbell Yelula ngesandla esisodwa e emthambekeni wenziwa ekuqaleni ukuqeqeshwa kwemisipha emuva.

Abesifazane yanconywa ukwenza izikhathi 10-15 ngesandla ngamunye izindlela ezintathu. isisindo projectile - 5 kuya ku-10 kg. Ngoba abantu, inani ezinikezwa, futhi izindlela ezifanayo, isisindo dumbbell - kusuka 10 kuya 15 kg.

Kufika kufanele uqale kahle amasu ezinesisindo ukukhanya kancane kancane ukwandisa ke. Igobolondo kumele akhethwe ukuze bakwazi ukwenza 6-8 rep ngaphandle kokuphula imishini.