Barbell Zochita: kukokera kwa chibwano ndi mitundu ya nsinga

Chitani ndi barbell kapena dumbbells kale mwamphamvu chinachitika zake mapulogalamu maphunziro onse oyamba ndi bodybuilders odziwa. Ambiri ndi otchuka wa iwo - kukokera kuti kuchigama. Zimenezi n'zosadabwitsa, popeza zolimbitsa thupi zimenezi zimathandiza kusunga mu mawonekedwe abwino thupi chapamwamba ndi bwino olimba wonse.

Mitundu ya kumvetsetsa ndi mbali

Pali zosankha zazikulu ziwiri ndodo nsinga, amene ntchito samatha iliyonse. Aliyense wa iwo ukugwira ntchito pa ena minofu gulu. Ndi kusintha nsinga zikhoza kupangidwa bwerezanonso pogwiritsa atagwira ntchito zonse lamba phewa, mmbuyo ndi minofu pachifuwa.

• Waung'ono nsinga. Mtunda pakati pa manja pa mowa ndi wofanana m'lifupi theka la mapewa. Mwachidule yesetsani khosi moti manja ake anali pa mlingo wa clavicle yotundumukira kunja kwa mpanda mafupa.
• Lonse nsinga. mtunda wofanana m'lifupi mapewa. M'mawu ena, mikono yanu ayenera kukhala kufanana kwa thupi.

Amene mwina kusankha, inu mukumuuza mphunzitsi akatswiri amene angapezeke mu masewero olimbitsa iliyonse. Ngati mwaganiza kuphunzira kunyumba, penyani Maphunziro kanema ndi njira ya akuchita adaponya ndodo.

Amene minofu ntchito?

Lumikizani kuchigama limakupatsani kwathunthu magazi phewa lamba ndi kumbuyo. Minofu pachimake ntchito pa ntchito yonseyi: lateral deltoid, ankadziwana ndi zapambuyo, ndi oimba ng'oma pamodzi, teres zazing'ono, kukongola, triceps, ndi supraspinatus, infraspinatus, chapamwamba kumbuyo.

Komanso kulimbikitsa kuti azitha kuthandiza msana, komanso atolankhani ndi dzanja. Mafupa komanso osauka chikhalidwe chawo bwino, ngati kulemera amasankhidwa molondola. Monga mukuonera, cholinga ndodo - ndi zolimbitsa thupi zovuta. Pakuti aliyense mawonekedwe a nsinga ndi katundu pa magulu ena minofu ayankhidwa payokha.

Kufuna kwa yopapatiza nsinga chibwano

The mwayi waukulu Margolis Wheel - ikukoka m'ma mmbuyo, ndipo trapezoids. Ndodo chibwano anachita kudzera kugwira yopapatiza ndi khosi ochiritsira kapena yokhota kumapeto. Motero, thupi ayenera molunjika, sikuloledwa kuti jerks iliyonse mwadzidzidzi akugwedeza thupi. Zimenezi zingachititse maganizo, komanso kuchepetsa mphamvu zochita.

Link kwa chibwano yopapatiza nsinga limakupatsani kulera elbows wanu monga mkulu monga zotheka ndi kudzapeza mpumulo pakati kumbuyo ndi kulimbikitsa kumtunda kwa m'chiuno ndipo ankadziwana ndi. Sikuti kuyamba ntchito yonseyi popanda kuyang'aniridwa, ngati muli kumbuyo mavuto.

Zofunika! Musati nsinga n'chochepa kwambiri, chifukwa akugwiritsa katundu yogawa ndi trapezoids pa kukongola ndi "mapiko".

Kufuna kwa lonse nsinga chibwano

Lonse nsinga idzafotokoza kusalaza chapamwamba mmbuyo ndi phewa lamba. N'zachidziwikire ichi, elbows zimaŵetedwa ku gawo ku mlingo phewa, amene amalola kukhala zina "mapiko". Komanso, nsinga izi kuchepetsa chiopsezo kuvulazidwa ndi kukhala ndi misa ndi phewa m'lifupi.

Mukhoza kuona oyamba amene akanikiza khosi pa m'lifupi lalikulu kuposa mapewa. Ichi ndi mawu pachithunzichi manja, tingayambe kuvulala, kuchita masewera olimbitsa thupi sudzapereka zotsatira.

Tambasulani ndodo Smith

Wina njira zolimbitsa thupi cholinga ndodo - Smith makina. wagawo Izi aliyense, ngakhale masewero olimbitsa zophweka kwambiri. peculiarity ake ndi mowa lili pakati pa atsogoleri awiri ndi zithunzi zonse mu ndege yomweyo. Choncho, sadzatha kukhotetsa kumbuyo kwake pa maphunziro.

Mtundu wa pulogalamu yoyeseza ndi wabwino ndipo zosiyanasiyana zokambirana kuti mungathe kuchita ndi izo. Apa tingachipeze powerenga squat namtulutsira chibwano wake namtulutsira kumbuyo kwake, etc. Chinthu chachikulu - kufunsa wothamanga waluso kapena mphunzitsi kutsatira njira ndi kusankha kulemera chokwanira.

ayamikira

Ndipo potsiriza Ndikufuna kupereka malangizo kuthandiza kupewa zolakwa ambiri ndi kumanga kulimbitsa thupi molondola.

1. Yesani kuchita masewera olimbitsa thupi ndi mphamvu ya msana, osati manja.
2. Sunga khosi pafupi kwa thupi, mulole izo zithunzi mosavuta pa izo.
3. Khalani diso pa udindo wa chigongono. Pamene yopapatiza-nsinga iwo ayenera phiri lalikulu saposa phewa mlingo.
4. Yesani kuchita masewera olimbitsa thupi patsogolo pa galasi, kuti kuwunika malo a thupi. Iye sayenera amatsamira patsogolo kapena kumbuyo.
5. Link ndodo ziyenera kuperekedwa popanda jerks, mwadala maximally bwino onse pa chitunda ndi pa kubwerera ku malo apachiyambi.
6. Kodi waika 3-4 ya pazipita zotheka pa nthawi imaeneyi. chibaba zotsiriza kukhala pa mulingo wa mphamvu.
7. Tengani kulemera chokwanira sizimapanga minofu misozi, koma akupeza umapangitsa kulimbitsa thupi lanu.
8. Onetsetsani kuti konzekera pamaso masewera olimbitsa thupi ndi barbell a. Cold minofu sangathe ntchito pa mphamvu zonse.
9. Khalani diso pa nsana wanu. Ziyenera kukhala lathyathyathya ndi molunjika. kuchimwa aliyense ana amakumana ndi zotsatira zoipa monga anatambasula ndi yaitali kaye maphunziro ndi zotsatira kumbuyo.
10. Ngakhale ngati mulibe kukonza kugwira ntchito bodybuilder, kuphatikizapo Zochita ndi cholinga cha pulogalamu wake. Zimathandiza kuti ntchito minofu wogawana, kusintha wonse mpumulo thupi ndi wamphamvu, komanso kulimbikitsa msana ndi kupereka kaimidwe wabwino.