Press wa dumbbells wakhala: Appliances

Ambiri bodybuilders odziwa padziko lonse amakhulupirira kuti benchi atolankhani ndi dumbbells wakhala ndi zabwino zazikulu Zochita kwa ikukoka deltoids. njira zimenezi, pafupifupi mwathunthu sasiyana kuchokera kanthu mwachindunji ndi barbell a. Komabe, lili ena mwayi wanga wabwino kukwaniritsa bwino. Press wa dumbbells atakhala elaboration amapereka pafupifupi onse magulu minofu ya lamba phewa. Zimenezi ndi zothandiza kwambiri khalidwe kumawonjezera thupi ndi molondola amalenga ankadziwana wamphamvu.

tanthauzo

Mu ojambula benchi atolankhani ndi dumbbells atakhala ndi imodzi mwa Zochita otchuka. Mwachitsanzo, bodybuilder odziwika bwino, monga Rey Shoun, akuitana mnjira "chakudya matabwa onse deltoids." Akatswiri ambiri munda amakhulupirira kuti minofu imeneyi kutulutsa bwino kuli kovuta popanda makina dumbbell. A ambiri aphunzitsi amanena kuti amachita izi poyamba mavuto pa mtolo zapambuyo wa deltoid minofu. ikukoka awo ndi ndondomeko zofunika. Kenako, zimenezi mbali pakati ogwirizana deltas. Pankhaniyi, kumbuyo phewa gawo afika gawo kochepa kwambiri ka katundu.

ntchito minofu

Pankhaniyi, onse wosavuta. deltoids anatomical anawagawa mitolo angapo. Akuti: kutsogolo, kumbuyo ndi pakati. Pankhaniyi pali ena katundu kugawa. Monga tanenera kale pamwambapa pochita dumbbell benchi pansi, poyamba kukakamiza amapita ku matabwa lakumaso, ndiyeno pafupifupi. Pamlingo wamng'ono pamene katundu imagwera pa nsana wa triceps ndi deltoid ndi chapamwamba pachifuwa kudera minofu. Press wa dumbbells wakhala ndi masewera olimbitsa thupi kwambiri. Akamagwira mwachindunji kanthu imagwiridwa katundu ndithu pa rotator khafu. Izi ndi kagulu ka minofu, amene n'chofunikira yaikulu bodybuilder iliyonse. Khafu kulandira pafupifupi gawo lirilonse zofunika m'magulu a manja olowa phewa. Nayenso kumatanthauza Zochita ambiri. Kotero kuti cholinga Kukula kwa rotator khafu akhoza kuchepetsa nkhanza kuvulazidwa zotheka m'tsogolo. Anthu amene sanachite masewera "katundu", ndi underdeveloped ndithu. Chifukwa kayendedwe izi mwadzidzidzi zotsika kulemera kwambiri mosavuta kungachititse kuti kuvulala minofu.

Amene ndi liti?

Atsopano mu nkhani iyi, ngakhale kuti ntchitoyi ndi zofunika, si analimbikitsa kuchita. Chifukwa cha ichi ndi underdeveloped ndi mwana rotator khafu. Press wa dumbbells atakhala pa njira yolondola pamwamba mutu wake ali ndi katundu kwambiri kwa gulu mwachindunji minofu. Ngakhale ndi yaing'ono kulemera ndi ntchito zabwino za ndondomeko luso kuti kanthu kungachititse kuti kuvulala kwa rotator khafu. Ndipo kotero othamanga ndi sadziwa ndi lamba mwana phewa ndi chophweka njira kuchita ndi njira zosavuta. Ndicho, chapamwamba atolankhani ndodo pansi. Kapena n'zotheka kuti achite ntchito zofanana pa pulogalamu yoyeseza ndi ziwalo. Zotsatira ali yemweyo, koma khafu ndi adzapereke kudzakhala kuli.

The ntchito benchi atolankhani ndi dumbbells atakhala

Yerekezerani kutenga Zochita ziwiri. Ndicho benchi dumbbell atakhala ndi zochita chomwecho pa mowa. Mu buku loyamba, mungathe kukwaniritsa bwino osiyanasiyana apaulendo. chifukwa kwagona kuti ndodo khosi salola manja kwathunthu converge pamwamba. Ndi pang'ono amachepetsa katundu magetsi minofu ankadziwana.

Press wa dumbbells tsonga: kuli kupanda

A sangathe kwambiri nkhani iyi ndi anatsindika kwambiri pa rotator khafu. sangathe wina n'chakuti ntchito muyenera nthawi zonse kuwunika malo olondola a dumbbell lapansi. Chifukwa, pali vuto kukhazikitsa zimenezi, komanso ngozi zoopsa ali kwambiri.

Press wa dumbbells atakhala pa benchi: Machinery

Pankhaniyi, zinayendera ena chifukwa cha zochita imagwiridwa. akuti:

• Ife tinakhala pansi pa benchi. Choncho mpumulo wake ayenera kuikidwa vertically. Nkofunika kwa dzuwa kwa ndondomekoyi.
• Ndiye, thandizo ayenera unkagunda mutu, kumtunda ndi kuchepetsa kumbuyo. Choncho, fixation ikuchitika malo thupi zolondola.
• Pambuyo pake, kutenga dumbbell mu manja anu, akwezeni iwo pamwamba pa mapewa ake. The elbows ayenera kukhala mbali imodzi mmbali, ndi kanjedza - patsogolo.
• Zotsatirazi ndi kukoka mpweya wanu ndi pang'onopang'ono kwezani manja ali pamwamba pa njira Arc. Zimenezi imagwiridwa malinga ngati zolemera pamwamba samabwera pokhudzana ndi mzake.
• Ndiye kaye pang'ono, muyenera mikono kuchepetsa udindo poyambira.
• Bwerezani ndondomeko imeneyi ayenera kukhala kuchuluka kwa nthawi.

zina zabwino zofunika ndi malangizo

Pankhaniyi, talingalirani zotsatirazi:

• Simufunikanso kusiya pa mfundo wotsikitsitsa kwa phindu pa katundu ankadziwana. Ndiko kuti, kubwerezabwereza zokambirana ayenera kuchitidwa mu mpweya umodzi, mosalekeza kuyenda. Ndicho, kufika chimbuzi, muyenera kutenga mpweya kwambiri. Pankhaniyi, muyenera kukoka mpweya wanu. Pambuyo pake, muyenera kuchepetsa dumbbells ndi chabe Finyani iwo. Iwo ayenera kutulutsa. Muyenera kugwiritsa ntchito mtengo mphamvu, chifukwa mu kutsitsa dumbbells. Zikhala zophweka kwambiri pochitika osaima mfundo yomaliza.
• Ndi chofunika kuchepetsa dumbbells pamodzi mpaka kudina mu malo pamwamba. Ndipotu zimenezi inu kukwaniritsa kuchepetsa pazipita kutsogolo ndi delts pakati.
• Musati jerks dumbbells m'mwamba kunsi kuchepetsa siteji yadzidzidzi pansi. gulu ayenera ikuchitika bwino ndi wogawana. Mu malo atakhala onse lakuthwa mathamangitsidwe ndi braking dumbbell oopsa kwambiri. Kuyambira mu Zikatero mantha absorber kayendedwe ndi nsana.
• Kugwizana mpweya atsogolere Kupeza wa kumbuyo oongoka. Izi adzaonetsetsa pakhale deltas amphamvu khama.
• Musagwiritse ntchito kulemera lolemera kwambiri. Pankhaniyi, pali chiopsezo cha kuchita zinthu pamene iwo ili pamwamba pamutu. Komanso, kulemera dumbbells kwambiri zochepa osiyanasiyana zoyenda, ndipo salola mapewa kuukitsa kutalika pazipita.
• Lisanathe ndondomeko sayenera anachita zosangalatsa wa atolankhani ndi minofu yozungulira msana. M'pofunika kuwasunga pa zala zawo nthawi zonse. Ndipotu, minofu imeneyi kupereka amodzi udindo wa torso ndi. Izi ndi wofunika popanda zomwe n'zosatheka kuchita kafukufuku Mkhalidwe wa deltas.
• Koma mukhoza kuchita benchi atolankhani ndi dumbbells atakhala pa mapewa ake, atanyamula dumbbell ndale nsinga ndi elbows - nthawi zonse patsogolo malangizo. Izi kuwonjezera katundu kumtunda chifuwa ndi delts kutsogolo.

chifukwa

Nditawerenga pamwamba, aliyense adzatha poyankha funso la mawu kuchita zinthu ngati benchi atolankhani ndi dumbbells atakhala. ntchito chithunzithunzi m'nkhani ino.