Kudyetsa ubwenzi mzati: zimene minofu ntchito?

othamanga watsopano kuyesera kuonjezera kuchuluka panopa mapewa, Taphunziranso "atolankhani usilikali", kwathunthu kunyalanyaza ntchito yaikulu ya onse popanda weightlifters kupatulapo - broach. zifukwa zingapo izi. palibe chifukwa thupi ndi yovuta kwambiri ndi wovuta chifukwa cha njira yolakwika. Komabe pali maganizo kuti broaching kumabweretsa kuvulala kuti akhoza kutha ntchito yake ya munthu wothamanga wamng'ono. Choncho kaya akuchitira, kuthana m'nkhani ino. Focus - broaching ndi barbell ubwenzi, komanso ntchito zida, ntchito minofu pa thupi, katswiri malangizo, ndi ntchito zina.

dzina wokongola kwa minofu wokongola

Mulimonsemo, "broach ndi barbell ataima" zikumveka wokoma kuposa "kukokera ndodo kuti kuchigama." Chitani si odziwika bwino osati mwa bodybuilders. Ndi zofunika ndi weightlifters. Koma chifukwa cha umbuli wa ntchito luso ngakhale ndi zimene zinachitikira othamanga kuyesera kuti wozungulira broach. Choyamba Anabweza chapamwamba dzanja kwa torso kuti uku ndi uko katundu ankadziwana - kapena kani, mutu pafupifupi minofu triceps. Komanso nawo mu ntchito ya trapezoid ndi. Pamene kutukula lamba phewa ndi tsamba pansi pa katundu osati trapezius minofu, komanso kukweza tsamba. Komanso, kuchita nawo masewera olimbitsa thupi zazing'ono minofu kuti kutenga gawo laling'ono la katunduyo. Nato minofu chapamwamba kumbuyo umagwira ntchito chiyambi zochita. Wotsalawo polera ndodo kuti kuchigama amathandiza kuchita kukongola, kutsogolo mutu wa ankadziwana ndi chifuwa chapamwamba ndi zapambuyo serratus minofu.

Kukweza zida popanda akufa

Pali zambiri za luso la maganizo pakati Akatswiri mwa mawu ake kukhazikitsa. Komabe, onse amavomereza kuti weightlifting zofunika othandiza, choncho m'pofunika kuyamba naye. Ndipo kenako mukhale njira, mungathe kufufuza kusintha zawo zochita. Kudyetsa mzati yopapatiza nsinga ubwenzi angapo a mfundo zenizeni. Kulakwila mmodzi wa iwo kungachititse kuti kuvulala kwambiri za olowa phewa.

1. Kutenga positi pamwamba nsinga (mtunda pakati pa likundikanikizira a dongosolo la masentimita 20), m'pofunika adzauka bwino. Mapewa anaweramuka, chifuwa pang'ono anakankhira kutsogolo, kumbuyo ndi pang'ono inagwa kumbuyo khosi bala abwera m'chiuno.
2. Kupanga mpweya ndi kuligwira, m'pofunika kukoka elbows, kuwaponya mu dzanja, khosi kuti kuchigama. Pa kayendedwe ka khosi ndodo ayenera anagonjetsa pafupi zotheka kwa thupi.
3. Atafika mfundo chapamwamba, m'pofunika kutulutsa, kuti akuchedwa udindo uwu masekondi 1-2 ndi kuchepetsa omwera malo koyamba bwino.
4. Pamwamba pa elbows anakweza pamwamba pa phewa pafupifupi 30 madigiri. Elbows ayenera kuyang'ana mmene ndingathere mu dzanja, ngati aonekere, katundu kudzasiya kwa deltas kutsogolo mtengo.

Ayamikira kuti atsopano onse

Akatswiri amalangiza zochita mukhale njira (kumanja pachithandara lathyathyathya kumbuyo ndi kuchita samatha chigongono olowa osati kukongola ntchito thupi lonse zopweteka) kudzera khosi yokhota kumapeto. Ndiyamika unevenness wake ndi kupanga kugwira bwino kwambiri kuti sadzakhala choopsa kayendedwe ka chigongono ndi kuswa zala loko. Komanso, womberani zizichitidwa awiriwa kalirole perpendicularly oyenerera kuona kuti kutsogolo ndi mbali. polojekiti amenewa akulimbikitsidwa honing luso Zochita, onse ochitira masewera a. Njira yabwino pamene akuchita Zochita monga broaching ataima mtengo - chithunzi kapena kanema. Kuyang'ana ndekha kuchokera kunja, zimakhala zosavuta kuti ntchito pa nsikidzi. Pofuna kukonza zochita zawo, ndi njira chogwirira newcomer iliyonse.

Strangeness abisalira woyambitsa wothamanga mu chipika

Nthawi zonse zimachitika kwa anthu amene akufunafuna njira zosavuta, kupeka luso lake Zochita mwini. Koma pali vuto loyamba la onse tikukoka chipika. Inde, broaching ndi ubwenzi barbell si nthawi zonse zilipo mu masewero olimbitsa yodzaza chifukwa chosowa fingerboard ufulu. Kuchita masewera olimbitsa thupi m'malo mwa pulogalamu yoyeseza chipika kuphedwa. Komabe, othamanga kwambiri nako kumverera kuti njira ndi zofunika unit chosiyana. Ena kudzipatula matako kumbuyo, atagona pa ngodya kotero kuti katundu anali kufanana kwa thupi, potero simulating ndi broach. Wina katundu kufanana pamodzi thupi sasamala konse. Zonsezi chabe kungakhale kungotaya nthawi, mphamvu ndi mphamvu. Ngati unit ali elongated pansi linanena bungwe chingwe, amene amalola wochita mpikisano udzakhazikitsidwe kotero kuti katundu anali perpendicular pansi, ndiye inu angaiwale za kuchita broaching ataima chipika.

makina Universal Smith

Izi mwina mphunzitsi yekha mu masewero olimbitsa uliwonse, amene amalola ya wothamanga kutulutsa minofu chilichonse pa thupi lanu. mphunzitsi Smith ali kugwiritsa ntchito othamanga onse, popanda yekha, amene, ntchito zolemera katundu popanda bwenzi ndi mphunzitsi, choyamba kuganizira chitetezo chanu. othamanga ambiri analimbikitsa kuchita broach galimoto Smith. chifukwa ndi chidwi kwambiri. Aliyense wothamanga honing ntchito njira, zindikirani oddity wina. The onse chotheratu bala kwambiri, katundu pa minofu deltoid, ndi moyenera, kuphunzira bwino. Koma chifukwa cha lonse nsinga wovulala ndi phewa limodzi ndi scapula, kuti ali broaching mzati ataima nsinga lonse ndi aluso, komanso woopsa kwambiri. Zikatero, kodi yekha Smith makina. Komabe thupi adzakhala kunyamula ndi dzanja limodzi. Kumvetsa khosi ndi dzanja limodzi, simulating kugwira lonse, wothamanga aliyense adzamvetsera osati pakalibe yopuma olowa phewa ndi pa kufunika kunenepa. Kudyetsa galimoto Smith lero kuchita zophweka kwambiri, otetezeka komanso zothandiza pa chitukuko cha pakati deltoid minofu mtolo. Mwachibadwa, kumvera malamulo onse a luso.

Ndi kunena trapezes

Tidadzatulukira zimene broach ataima mtengo umene minofu ntchito ndi momwe bwino ntchito zida, koma kwathunthu ananyalanyaza trapezius minofu. Ndipo chidachitika pa cholinga. Vuto n'lakuti broach sangakhoze amati ndi Zochita pa oimba ng'oma pamodzi ndi zifukwa losavuta: ndi m'munsi magulu ena minofu. Palibe simungathe "kupha" ankadziwana ndi ndiye kuti katundu pa oimba ng'oma pamodzi ndi. Izi zidzapangitsa kuti choipa. Ngati akufuna kukhala ndi oimba ng'oma pamodzi, chonde, inu mukhoza kuwachitira pa mapeto a maphunziro, pambuyo minofu deltoid. Kulimbana ndi barbell ndi dumbbells likhale Kuwonjezera kwambiri, koma akabwera "amamenya" sangakhale pa oimba ng'oma pamodzi ndi. Trapezius minofu komanso katundu deadlift, zomwe ndi zolimbitsa zofunika osati weightlifting ndi ojambula ndi. Koma ndiye kachiwiri - kumbuyo kwa m'munsi, ndi oimba ng'oma pamodzi ndi ntchito minofu zazing'ono.

pomaliza

The zovuta kwa wothamanga aliyense broach ataima mtengo ayenera kukhala choyamba tsiku pamene maphunziro umalimbana minofu deltoid. Zifukwa zingapo. Choyamba, ntchito zofunika osati likamatenthetsa, komanso lolemera kwambiri focal minofu. Chachiwiri, zofunika kuchita masewera olimbitsa thupi katundu disables akatumba aang'ono, amene sakhoza kenako kusokoneza lakutali. Ndipo pa mapeto a maphunziro pa lingaliro zofunika adzakhala asachite chifukwa minofu chabe wotopa m'njira kale ndi sizigwira ntchito.