Kuswana dumbbells atagona pa kulozetsa benchi: Ntchitoyi ndi ntchito zida

Kuswana manja ndi dumbbells mu malo mosabvuta - zolimbitsa abwino bwino ntchito kupyolera mbali ya minofu pectoral ili pamwamba. Koma si kuonedwa kuti chabe m'munsi ndi kukweza manja ndi dumbbells. Pali njira yapadera zokambirana umalimbana ndi kufufuma moyenera minofu chifuwa ntchito. Pa njira zolakwika maphunziro akhoza kwambiri kuvulaza thupi - kuchokera kuwonongeka kwa olowa phewa, tendon kuti chotupa. Pa njira mpaka kufufuma kwa minofu chifuwa ntchito dumbbells kuswana manja ndi Tikambirana zina.

Kuswana dumbbells atagona: udindo koyamba

Pofuna kuyamba kuonera ndi okwanira kugona basi pansi, choyamba muyenera kukhazikitsa benchi pa njira zina. Kwambiri chovomerezeka kuweramira ngodya ndi madigiri 30-45 ngati ife poyambira la pansi. Nkofunika kukumbukira kuti apamwamba mbali ya benchi liukitsidwa, m'pamenenso katundu adzagwa pa minofu pectoral. Kwa thupi pamene zolimbitsa Musati kuyendetsa ndalama pang'ono kuchotsa khushoni pansi. Miyendo ayenera bwino kuchepetsedwa (onse mapewa), mwamphamvu uperevshis mapazi pansi.

Mu malo supine mapewa, mutu ndi m'chiuno atikhudze benchi pamene akuchita Zochita pa benchi zimakhudza kumbuyo, ayenera kukhala yosalala mu kulimbitsa thupi lonse. Komanso m'kalasi mapazi inayenera kukhala mu malo omwewo - kapena kuwalimbikitsa pansi kuti sangakhale.

A pang'ono za minofu pectoral

Minofu pectoral anawagawa mitundu yambiri. Home - lalikulu minofu pachifuwa kutambalala, chifukwa mu dzanja kwa thupi, kutembenukira izo mkati, komanso malamulo a wakuba ya manja ake. Small pachifuwa minofu (triangular, lalikulu chibwereza) imakoka tsamba motsogozedwa patsogolo amasiyiratu iye pansi. Ngati manja ndi mapulani otsika minofu amachita monga inhalation ndi. Front serratus ofanana ndi kuzungulira zikuluzikulu, zimene pamodzi ndi diamondi ndi lazungulira pa torso, kukanikiza tsamba thereto. Kuwonjezera minofu imeneyi zikuluzikulu Zochita amakhudza kwambiri ndi awa: mbali kutsogolo kwa minofu ankadziwana, atatu mutu ndi kutsogolo zida, klyuvovidnoplechevaya ndipo chigongono minofu. Pamene dilution dumbbell atagona ntchito alinso m'gulu molumikiza - ulna, humerus ndi scapula konsekonse.

Timayamba kuchita

Sitadi dumbbell atagona pa okonda benchi akuyamba linanena bungwe iwo ku malo chapamwamba. Pamene akuchita ntchito yonseyi masamba ndi kuchepetsedwa, koma elbows sayenera kudzatha mpaka kumapeto. Pamene dzanja theka akuyesetsa, katundu ndi anagawira pa minofu, koma anagona pamodzi ndi kulemera zake zonse malo. Dumbbells muwasunge kufanana kwa mzake, ndipo pa zolimbitsa kuonetsetsa kuti ali Mulimonsemo musakhudze. Manja ndi dumbbells, kutenga nsinga zonse, converging pamwamba bere. Pamafunika mpweya kwambiri ndipo anayamba kupuma kumangidwa. Panthawi imeneyi, zinandipangitsa kuswana dumbbell atagona pa benchi - manja linatha mu mbali ya mosamalitsa woongoka. Muyenera kuti za chifuwa msinkhu. Pa kutulutsa ndi, dumbbells aukitsidwa kachiwiri. Ndi bwino kupuma pa gawo lovuta kwambiri la masewera olimbitsa thupi, kapena kale pambuyo dumbbell kachiwiri ankatembenukira pa bere.

Mverani malangizo ndi

Ntchitoyi amatanthauza "chopaka" gulu m'malo "pusher" .Poetomu dumbbells amasankhidwa ndi kulemera mosavuta kusiyana ndi amene anachita benchi atolankhani. Pankhaniyi, mawonekedwe zochita n'chofunikira kwambiri kuposa kulemera kwa katundu. Kuchita kuswana manja ndi dumbbells kunama, ndi wothamanga amapereka minofu wamphamvu zowerengera katundu. Mbali ya chigongono ndi sanasinthe mpaka kumapeto kwa thupi.

Kupinda manja pa mfundo wotsikitsitsa, n'zotheka kwambiri wosalira zolimbitsa thupi, koma adzakhala yachibadwa benchi atolankhani. Padzakhala sizinathandize kawetedwe dzanja mwachindunji - uyu si inefficient, komanso zoopsa kwambiri. Zoopsa kukhala amphamvu kwambiri kutsitsa chigongono - izo kwambiri kumawonjezera katundu pa mfundo za m'mapewa, ndipo kungachititse kuti chotupa cha tendon lapansi. Pankhaniyi, zosokonezeka kungakhale kwambiri kuti masewera adzayenera kuchita.

M'pofunikanso kukumbukira

ndi kutha kwa kupuma pa kalasi chiyani? Amathandiza kuchepetsa dumbbells opunthira, ndi kumathandiza thupi kusunga mu malo okhazikika. Mukasuntha dumbbells pamwamba pa iye pafupi zotheka kwa wina ndi mzake, lidzafika kuchepetsa pazipita minofu lalikulu.

Kuswana dumbbells atagona kulozetsa benchi imagwiridwa ndi mapazi amodzi, kotero kuti tisataye wanu. The olakwika chachikulu ndi chakuti ngati inu kwezani manja anu msanga, zotsatira za masewera olimbitsa thupi ali bwino. Palibe zangati. Pa liwilo anataya mawonekedwe zolondola kuphedwa, kupanga yosalala ndi yunifolomu kuyenda mu jerks, kutanthauza kuti wothamanga adzabwerera mwakale kachiwiri zhimam. N'zachidziwikire izi i waukulu ankaona smoothness ndi kugwirizana.

zolakwika zina zodziwikiratu

Kuchita kuswana dumbbells kunama, M'pofunikanso kukumbukira mfundo zingapo zofunika. minofu Training pachifuwa n'zogwirizana ndi triceps, koma kuziyika mu tsiku lina n'zosatheka. Alternating Zochita magawo awa a thupi, wothamanga amalandira mwayi osiyana. Amakhala otsatirawa - tsiku la masewera olimbitsa thupi pectoral minofu triceps kulandira katundu yaing'ono. naa A tsiku lotsatira, pamene iwo anachita Zochita kwa triceps ndi minofu pectoral ali, nawonso, adzakhala ndi mpumulo. Kulakwa kuganiza kuti ngati inu kupereka katundu wolemera yomweyo - zotsatira zake zidzakhalabe bwino.

Atsopano kuchita dumbbells kuswana kunama ali osavomerezeka chifukwa maulendo oposa 2 sabata - mpumulo osachepera pakati workouts akhale masiku 2. Pa ndondomeko maphunziro udzakhala wokwanira 1-2 Zochita ikuchitika osapitirira 2-3 waika. Monga othamanga novice ndi akatswiri odziwa tikulimbikitsidwa kuti ayambe kuphunzitsidwa ndi makina ndi dumbbells, ndiye, ndi pang'ono zochangamutsa minofu, kusuntha kwa kuswana kwa dumbbells pa kulozetsa benchi.