Tambasulani dumbbell ndi dzanja limodzi otsetsereka a. Kufotokozera ndi ntchito njira

Tambasulani dumbbell ndi dzanja limodzi otsetsereka si pachabe ankaona kuti akhale wogwira mtima thupi nyumba Zochita kwa osauka waukulu minofu kumbuyo. Papita ofunika mapulogalamu kuphunzitsa bodybuilders ambiri otchuka.

zolimbitsa Timatha kupereka minofu mosabisa koyenera makulidwe a pansi, umene sapota wothamanga amapeza khalidwe V woboola pakati okoma. Kuwonjezera pa linafalitsidwa kwambiri ntchito monga daimondi ndi teres lalikulu minofu, ndi mutu kumbuyo kwa triceps ndi kukongola.

Features Zochita

Kuvuta kwa kukhazikitsa akuti ndi mkulu chifukwa cha luso, chitukuko amene adzakhala nthawi yaitali kuti ntchito, ndipo ine ndiyenera kuti kutero, silidzakhala Lofewa.

Mu ojambula, pali zosiyanasiyana Zochita kwa kumbuyo. Tambasulani dumbbell ndi dzanja limodzi otsetsereka a angapo ubwino:

• Dongosolo la udzakwaniritsidwa osiyanasiyana kwambiri za kayendedwe kuposa miyambo adaponya ndodo otsetsereka a.

• Mzhno kusankha njira imene kukongola pafupifupi ntchito sali m'gulu, kotero kuti mbali ya katundu imagwera pa wodziika.

• Palibe mmodzi sangathe kusonyeza monga "yopuma" gulu minofu, ngati dumbbell wina ndi dzanja adaponya otsetsereka a.

• Katundu pa msana ndi zosakwana pamene akuchita barbell Zochita.

• Pali mwayi kuganizira kwathunthu pa elaboration wa chandamale minofu kuti.

Ngati ife kulankhula za zolakwa, ndi kukoka dumbbell kuti lamba ndi dzanja limodzi otsetsereka si kwambiri poyerekeza ndi Zochita tingachipeze powerenga barbell. Choyamba, nthawi yophunzira chofunika pa mbali zonse za kumbuyo kawiri. Kachiwiri, m'pofunika ntchito ndi kulemera m'munsi.

njira ntchito

Kupeza kuti ntchito yonseyi, monga dumbbell wina ndi dzanja adaponya otsetsereka, ndi zofunika kutsatira njira kupewa kumbuyo kuvulala ndi kudzapeza madalitso.

Iwo amachita izo mu njira zosiyanasiyana: atayima pansi pa mapazi ndi kupumula dzanja lake pa maimidwe kapena bondo; kuika mwendo anawerama ndi dzanja limodzi pa benchi. Mu benchi zingakhale yopingasa ndi oblique. Pa ntchito yonseyi kumbuyo kungakhale kufanana pansi kapena linapendekeka pa ngodya mokwanira lalikulu.

Mbali yoyamba, mbali yaikulu ya katundu adzagwa pa kukongola, ndiko kuti, pokhala imeneyi, wothamanga zidzatheke kulera chigongono ndi makamaka chifukwa mphamvu dzanja.

Ngati casing ndi umachitika pa ngodya pa benchi, ndiye matalikidwe a zoyenda wa chigongono ndi kwambiri, ndipo iye kukoka dumbbell. Monga mukudziwa, atigwira wa chigongono ndi ntchito yaikulu ya minofu latissimus Choncho, pamalo angakapeze katundu pazipita, ndi kukongola kwa ntchito m'njira zonse.

Tambasulani dumbbells mu otsetsereka a mkono umodzi ndi thandizo naskamyu motere:

1. Kutenga dumbbell ndi Dzanja lako lakumanja kotero kuti kanjedza chayang'ana kuti ntchafu. Imani chammbali pa benchi kumanzere.

2. Bend patsogolo ndi Taphunzira pa bondo lake lamanzere, ndipo dzanja lakumanzere pa benchi, mawondo pang'ono wopindidwa bwino mwendo, phewa bwino pang'ono m'munsi, lamanja munthu dumbbell ndi apachike momasuka, kusunga, anu kumbuyo molunjika kuyang'ana patsogolo.

3. Kupuma kwambiri ndipo nthawi yomweyo kukoka dumbbell mmwamba, Yosefera lats ndi delts kumbuyo. Yesani kukatenga chipolopolo ngati nkotheka.

4. The chimbuzi - ndi dumbbell pa m'chiuno - nthawi yochulukirapo, pazipita Yosefera lats.

5. Kutulutsa pang'onopang'ono ndi kubweretsa dzanja ndi udindo kuyambira popanda jerks.

6. Pangani nambala Napempha kwa mau, kusintha manja.

ndi zinsinsi ochepa

• Kukweza dzanja lake ndi dumbbell, inu simungakhoze kutenga chigongono pambali. Iye ayenera mavuto, ndi chimbuzi bwino ngakhale basi kwa sapota, amene kuchepetsa minofu ntchito kwa pazipita lapansi.

• Kwa ambiri a matalikidwe ndi zotsatira zabwino ayenera kuti kayendedwe ka osati dzanja, komanso scapula. Kusiya mapewa pansi, inu ayesetse kutambasula minofu ya kumbuyo, kulera mkono wake, ngati kuli kotheka kuchepetsa iwo, kuyesera kubweretsa masamba phewa limodzi.

• Bwino kutambasula minofu ya kumbuyo akhoza kukhala pansi pa gululi atumiza dzanja ku dumbbell ndi perpendicular pa benchi.

• Pamene ntchito zipolopolo katundu, ndi zofunika kutsatira kachingwe wapadera, amene adzakupatsani mwayi osati kuganizira nthawi zonse zokwanira, ndi kuchotsa katundu ku mkono wa.

kuti aphedwe

Tambasulani dumbbell ndi dzanja limodzi otsetsereka a amachitidwa pa chiyambi cha maphunziro minofu kumbuyo.

Akazi analimbikitsa kuchita nthawi 10-15 lililonse dzanja mu njira zitatu. Projectile kulemera - kuchokera makilogalamu 5 mpaka 10. Pakuti anthu, chiwerengero cha mau, ndi njira yofanana, dumbbell kulemera - kuchokera makilogalamu 10 ndi 15.

Atsopano ayenera choyamba adziwe njira zolemera kuwala ndi pang'onopang'ono kuwonjezera izo. Chipolopolo ayenera kusankhidwa kuti kuchita 6-8 reps popanda kuswa zida.