Benchi ya Hummer. Zochita mbali

Pafupifupi onse malo olimba ano, othamanga amapatsidwa mwayi kuchita benchi Hummer. Khazikitsa mtundu wa kafukufuku lakonzedwa zopangira minofu malinga ndi zipangizo zatsopano. Zochita pa limagwirira ndi dongosolo ndalezo ziyenela kuchitidwa ndi njira yolondola - yekha mu nkhani iyi wothamanga mwamsanga kupeza zotsatira zabwino.

Hammer

Benchi Hummer wa chipika zokambirana kuti tinapangidwa ntchito magulu osiyana minofu. Ubwino zofunika kwambiri zokambirana izi ndi ngakhale yogawa kulemera pa manja kapena mapazi. Pamene inu squat kapena kugwira ntchito ndi dumbbells zimakhudzidwa pafupifupi onse minofu chomwecho, koma osati zotsatira chikwaniritsidwa mofulumira. The Hummer osiyanasiyana zoyenda chili pasadakhale, zimveke ntchito, koma pa nthawi yomweyo mtima kwambiri.

Koyamba, zikuoneka kuti matalikidwe atathana - ndi kuphatikiza yaikulu, koma kwenikweni kwa anthu ena ndi mwayi yaing'ono chifukwa zimasokoneza kusankha malo thupi. Chinthu chokha ndi wothamanga akhoza kuchita panokha - kusintha mpando kutalika ndi otsetsereka manja Mulimonsemo adzakhala yemweyo. Popeza ili ndi chipika thupi, ngati sangathe si kwambiri.

pali ena zikuonetsa kuti womberani:

1. M'goli ikukoka pamtima.
2. Ngati Zochita zofunika sizingawakwanire katundu okwanira.

Kuti nyundo Choncho yothandiza kuti ndi kofunikira kuti aliyense wothamanga kuti katundu wonse.

NAWO mfundo za mafupa ndi minofu

Monga taonera, m'nyuzipepala Hummer mmodzi chidwi mwayi - mwayi kuti alembe katundu pa mapewa, chifuwa ndi miyendo. Pogwira minofu ambiri zosungidwazo zimagwiritsidwa ntchito Mwachitsanzo, pophunzitsa minofu chifuwa ntchito ya triceps ndi delts kutsogolo, koma ntchito yawo, poyerekeza ndi makanda ndi kochepa.

gawo la mikango imagwera pa mitolo pachifuwa minofu. Ndiko kuti, ngati bere kale anayamba omangidwa, ndiye akanikizire pamwamba Hummer atakhala kapena chigonere Chingakuthandizeni lichotse prekos izi. Kuti zotsatira zabwino, muyenera kusuntha katundu pa dzanja kumene mtengo ndi zomwe zikutsalirazi kumbuyo chitukuko.

Pa ntchito yonseyi ayenera kusamala kwambiri kumbuyo - ayenera bwino anaika ndipo molimba unkagunda kumbuyo kwa pulogalamu yoyeseza kupewa choipa. Komanso, pamene kufunika sayesa kuchita khama pa pazipita kuchuluka kwa minofu chifukwa cholinga chachikulu Umutu ndi khalidwe atolankhani mu Hummer, koma Mulimonsemo musati kuwonjezera kulemera.

Olumikizirana mafupa, mosiyana ndi magulu akuluakulu minofu popanda akupanikizika wautali kwambiri pa kuphunzitsa pa za pulogalamu yoyeseza Hammer. Iwo amasunthira pa zodziwika matalikidwe. Pamavuta mwayi wina wa mtundu uwu zolimbitsa thupi - chiopsezo kochepa kuvulaza zimfundo manja (phewa ndi mawondo) ndi miyendo.

Ambiri, akulankhula za pakalibe chiopsezo zitha kukhala phunziro kwa wothamanga malamulo onse Nyamulani. Owonjezera kulemera akhoza kukhala ndi vuto lalikulu, monga iwo adzachititsa nkhawa zina pa malo, ndi matalikidwe a chisanadze olembedwa imeneyi adzakhala kumathandiza negative. Pa zinthu kuti wothamanga sadzatha kusintha malo manja, monga izo zikhoza kuchitidwa kokha ndi barbell kapena dumbbells. Zobwera udindo wa manja ndi elbows, komanso katundu kwambiri kungakupatseni kungathe kuvulaza. Zitatha izi, muyenera kuchita benchi atolankhani ndi malamulo zonse, wosafuna Zochita zawo kusokoneza kuti zotsatira zabwino.

Benchi pa mapewa

Deltoids kuphunzira tikuyivomereza mu malo mosapumira, pamodzi ndi benchi molungama atolankhani oposa. Mu nkhani iyi, yoyerekeza ntchito barbell kapena dumbbell. Zipangizo ndi wogawana anagawira, ndi mpando ndi kusintha matalikidwe a munthu weniweni, malingana ndi maonekedwe ake payekha. Izi kuphunzira zosinthika minofu ndi oyenera oyamba ndi akatswiri omwe, koma katundu pa aliyense wa iwo ndi chosiyana.

Mbali ya ndingaliro mu Hummer ayenera kusankhidwa kuti katundu minofu deltoid anali apamwamba. The wothamanga akhoza ntchito manja onse pa nthawi imodzi kapena alternately. Pa kuphedwa kwa kumbuyo ayenera mwamphamvu mbamuikha kumbuyo omenyera onse kukhala ndi khalidwe lakutali. Pankhaniyi, malo sadzakhala Nazo mobwerezabwereza katundu kwambiri, choncho, kodi sizikufanana.

benchi atolankhani

Ngati inu mumachita benchi atolankhani mu Hummer, ntchito yekha m'manja. Apa umagwira ntchito triceps ndi minofu chigongono. Pamene potelani ndi katundu kakang'ono pa kukongola ndi minofu phewa. A katundu zofunika umalimbana chifuwa ndi ku msana.

Ndi kumvetsa msana ndi elongated chogwirira, anakweza mlingo pachifuwa, manja ayenera kuwongoka, pang'onopang'ono kulera kulemera oposa. Pa ntchito yonseyi ayenera nkhawa. Kuti mukhale ndi thupi lanu yokwanira kuchita reps 15 okha, ndipo ngati wothamanga ali wofunikila kukhala misa ndi mphamvu, zingakhale zokwanira manja kutambasuka 8.

Benchi ya Hummer pa minofu pectoral

Kuphunzitsa simulators mu ndalezo walola kukhala ndi mukhale mawonekedwe a mtokoma wa minofu pectoral. Kuyambira benchi atolankhani barbell Ntchitoyi madigiri osiyanasiyana kudzipatula. The wothamanga amatenga malo ndi kuchita ntchito njira ankafuna. katundu onse tikunena minofu chifuwa ndi minofu ofunika kuti amalamulidwa kugwira ntchito zina palibe. Akatswiri amalangiza kuchita benchi pa minofu pectoral pambuyo maphunziro kudzapeza kufunika minofu gulu ntchito.

Ubwino waukulu wa mtundu uwu benching ndi:

• stabilizers chiyani silingayende;
• mwayi ntchito mbali iliyonse ya thupi;
• otetezeka pamene wokhulupirira.

Benchi atakhala Hummer

muyenera kuchita benchi atakhala pa mapeto a maphunziro. Iye chofunika kutsirizitsa ndi "kutsiriza" chifuwa. Pochita ayenera kukhala pansi pa malamulo otsatirawa:

• thupi mwamphamvu mbamuikha;
• udindo mapeto chili masekondi angapo;
• ndi chokhethemulira ndi adatchithisira kangapo pang'onopang'ono.

Mpweya pamene izo ziyenera kukhala yunifolomu, kapena chiwerengero kubwereza sangathe anachita. The downside ndicho gulu zochepa - zolimbitsa sachiza kuchita kalembedwe wake, m'lifupi nsinga neizmenima.

mwendo atolankhani

Zida za mtundu lakonzedwa kuphunzira m'chiuno. Apa ntchito zikugwirizana mmunsi mwa thupi. M'lifupi mwa malo mwendo mosavuta kusintha malingana ndi dera kuphunzira.

Hummer pamene kuthamanga pa benchi ndi mapazi ake ayenera kukonza njira. Ndiko kuti, poyamba, anapereka kulemera anakhumba, kenako miyendo ili mu malo olondola, ndipo akuima ndi nsanja kuchotsedwa, maondo ndi wopindidwa kupanga mlingo woyenerera.