Kugwedezeka manja French zhimom ubwenzi

Kodi mukufuna kutulutsa manja chachikulu? Popanda yoyenera triceps maphunziro zambiri za manja sizichitika. M'nkhaniyi tiona ndi aakulu amachita pa triceps - French benchi atolankhani ataima barbell.

Chifukwa ntchito zolimbitsa thupi zimenezi?

Kumene, Nawonso achichepere ndi chida champhamvu cha kumanga minofu misa ndi buku. Press ndodo, posambira ndi ntchito zina zambiri ungawonjeze amasulidwe mahomoni koyenera kuti kaphatikizidwe wa nyumba yatsopano tunica.

French zhimom ubwenzi angathe kumanga minofu misa, kotero kuchita masewera olimbitsa thupi ili, inu ntchito ndi miyeso yaulere. Othamanga kalekale - pamene minofu kwambiri nawo gululi, thupi ndi kubwerera adzakhala ambiri apamwamba.

Kugwira ntchito ndi miyeso yaulere chabe Mwaichi ndipo ntchito ngati izo ziri, kupatula magulu akuluakulu minofu, ndipo kumaphatikizapo ambiri yaulere ya muyezo ziziyenda thupi poyerekezera ndi danga.

Ndicho chifukwa ife Tisaiwale kuti monga mu pulogalamu maphunziro awo kwa atolankhani French ndi dumbbells ubwenzi kapena ndi barbell a.

Ayenera kuchita pamaso pochita?

Kulakwitsa yaikulu yotentha ndi othamanga wamng'ono ndi kulimbitsa thupi zoipa. Nthawi yomweyo aliyense akufuna kupita ku nkhondo chifukwa zolemera kwambiri. Pa nthawi imeneyi, iwo akuganiza kuti thupi umafunda yokha mu ndondomeko ya maphunziro.

Kumbukirani kuti kuchita French zhimom ubwenzi, muyenera ofunda woyamba wabwino ndi kutambasula miyendo yawo. Ndipotu, pambuyo kukweza barbells kapena dumbbells ndi katundu pachithandara anaika pa msana, ndipo aakulu.

Ngati simuli bwino n'kuukanda tinsalu kapena kumbuyo minofu kotenga, thupi lanu kukhala okonzekera mavuto amenewa. Izi likuoneka ndi mitsempha wotsinidwa, kapena kunyamuka vertebrae (makamaka ngati zambiri opaleshoni kulemera 40-50 kg).

Komanso, pamene inu kuyamba flexion ndi kutambasuka manja, kulemera kwa mowa, mphamvu yokoka, ndi mikangano ali ndi mavuto aakulu pa malo ngati mumachita gululi molondola. Nthawi zambiri zimachitika pamene wothamanga wayamba chabe kupeta triceps French zhimom ubwenzi, amamva ululu elbows onse.

N'zachidziwikire kuti ayenera yomweyo anasiya. Itanani mphunzitsi, msiyeni iye kusamalira zipangizo zanu. Ngati kuli kulakwa, ndiye iye muzimumvera. Pamene zipangizo moyenera ndi kuchita odwala onse chomwecho - njira ndi kupereka mpope triceps.

zolimbitsa iliyonse inu basi si woyenera mbali anatomical, kapena inu kale kuwawa chigongono olowa. Ngati chachiwiri m'pofunika titembenukira kwa dokotala masewera malangizo pa mankhwala ndi kupewa kupweteka zimenezi. Ndipo malizitsani mankhwala ndi konzanso si zothandiza kuyesetsa kuphunzitsa French manja zhimom ubwenzi.

Chifukwa Chitani molondola?

Ngati inu mwadala sankatsatira pansipa kuchita njira, mukhoza kalekale kuwononga chigongono mafupa anu ndi mapewa zimene zili bwino nawo ntchito.

Kuti asonyeze kupita mu mtima wanu, m'malo mopweteka, musagwiritsire ntchito kwambiri, kuchisenza kulemera. Ndipotu, ngati thupi ndi waukulu kwambiri, manja anu ali unnaturally Taphunzira kapena ndodo ukhoza kugwera pa mutu wanu. Ndipo palibe konzanso sikungakuthandizeni.

njira yolondola

Taganizirani mmene molondola kuchita atolankhani French ndi dumbbells ataima. Pali embodiments awiri - ndi dumbbells imodzi kapena ziwiri. Mosakayikira, maphunziro kuumiriza atolankhani French mu options ndi kusankha amene ali oyenerera kwambiri.

Onetsetsani kuona udindo wa chigongono pa kuphedwa kwa manja. elbows sayenera kusuntha lamanzere ndi lamanja kapena kutsogolo ndi kumbuyo.

Kuchita French osindikizira ubwenzi

Kuti bwino ntchito atolankhani French ataimirira chifukwa mutu, kutenga dumbbell mu dzanja lanu, nachiyika pa phewa lake. Muzilankhula chipolopolo moti ngati ataima pa phewa lanu, kugwira ndi manja onse awiri. Tsopano tiyenera kubweretsa dumbbell udindo kuyambira: kumvetsa chala cha kumanzere ndi dzanja lake lamanja nsinga dumbbell ndi kutukula chipolopolo pa mutu wake. Izi ndiye poyambira malo.

Yesani kuima kuti kumva bwino chidaliro. Elbows pazipita mwamphamvu akanikizire makutu. Tsopano inspiratory dontho la dumbbell kumbuyo mutu wanu mu malo oterowo kuti kupinda ngodya ya chigongono anali pafupi madigiri 90.

Mukakhala kuponya manja awo monga otsika ngati n'kotheka, ndipo aliyense centimeter zina amabweretsa inu kusapeza, anayamba kutulutsa pang'onopang'ono kukweza chipolopolo, kubwerera ku malo ake apachiyambi.

Ngati mukufuna kuchita masewera olimbitsa thupi ili alternately ndi manja onse, mutengepo dumbbells kuwala yolemera makilogalamu 10-12. M'kati, gwirani phewa kapena mkono, zomwe zimafunika gululi, ndi dzanja lake ufulu. Izi kulimbikitsa ulamuliro wa chipembedzo chimene chingatithandize kusintha ntchito zida.

Mukhozanso kuchita ndi mzati. Anthu ambiri amakonda kugwiritsa ntchito limaoneka lokongola la khosi, koma si kofunika kuyenda. Kodi ngati mungakonde.