Dumbbells Ukuphakamisa phambi kwakho: ukuzilolonga yokusebenza indlela

Kuba iqela kwemisipha ngalinye awayo beemvavanyo ekhuthaza ukwanda kokuziswa umthamo namandla yazo yokusebenza. Kweli nqaku, siza kukuxelela malunga nokusetyenziswa phezu izihlunu deltoid, ingakumbi ngaphambili kunye imiqadi aphakathi, - wawaphakamisa dumbbells phambi kwakho. Technique, iingcebiso kunye iimpazamo rhoqo - yonke le kamva.

asebenzisa Inkcazelo emfutshane

Ukuphakamisa phambi kokuba dumbbell fanekisela zokwambathisa umthambo okusebenzayo imila- umqadi ngokugqibeleleyo ngaphambili, kwaye zichaphazela avareji. Kunye iintshukumo ezisisiseko ezifana eendaba mkhosi, lo msebenzi kufuneka zibe khona kule nkqubo yokuqeqesha yembaleki nawuphi na umgangatho amava.

ndlela yokusebenza

ubuchule Efanelekileyo - isitshixo sempumelelo Amazing olukhulu. Ukuze enze lo msebenzi ngendlela eyiyo kangangoko kunokwenzeka, ukuze nenye yayo kwindawo yokuqala kufuneka basebenzise ezi zinto zilandelayo:

• eqondisa ye umntla;
• iinyawo zamagxa nobubanzi bebodwa;
• kufuneka izandla ukuqondisa uze utshixe iingalo phezulu ude ube akuyi kugqitywa ukubulawa iseti;
• dumbbells ukuba sihlale phambi emathangeni, kodwa musa azichukumise;
• ukubambelela isenokuba eliphezulu okanye cala.

Emva kwisigaba yamalungiselelo kufuneka kuqhutyekwe ukuya ekuphunyezweni msebenzi. Ngoko ke, ukuze wenze kakuhle uphakamisa dumbbells phambi kwakho, landela le ukulandelelana izenzo:

• Uphefumlela ngaphakathi, yaye umoya bated ngelo xesha, uphakamisa izandla zakhe phambi kwakhe. Xa kungekho tyala musa ukuvumela iintshukumo lobuxoki engqinibeni. Ukuze a uyenze ngokupheleleyo ingalo iingalo akufuneki athintele ukuba ugoba okanye nokolula. Ekugqibeleni, musa ukunceda imila- ezixhuzuxhuzulayo, ngokuba ukusebenza lo msebenzi kunciphisa kakhulu. Ukuphakamisa dumbbells simile kufuneka ogxile emagxeni abo.
• Xa ukwenza umthambo, akukho mfuneko yokuba ukunciphisa okanye baphakamise izandla zakho. Umgama phakathi dumbbell kubhetele ukuba ugcine rhoqo.
• Ngexesha lo msebenzi, le dumbbell kufuneka anyuse umgangatho emagxeni okanye ngaphezulu kancinane. Emva kokuba afike kwindawo isiphelo kunye nokukhupha kancinci ukwehlisa dumbbell ukuya kwindawo yokuqala.
• Emva kwethutyana 2 yesibini-nqumama, siqhubeke ukufezekisa iseti.

Njengoko ubona, oku umsebenzi onzima. Ukuphakamisa dumbbells phambi kwakho angezanga naziphi na iingxaki, kodwa ulandele indlela efanelekileyo ikuvumela ukuba ndikhuphe ekwiqondo eliphezulu kulo intshukumo.

Tips abadlali

Ukuze ukuba ukwenza iimpazamo xa esenza lo msebenzi, kufuneka sithobele cebiso ilandelayo:

• Musa ukusebenzisa amandla inertia. Oku kunjalo ikakhulu aphambuke esinqeni. Ukuze nkulu umthwalo ogudle kunye nokukhuthaza ukukhula kwabo, kungcono ukwenza iintshukumo kade kwaye kulinganiswa leyo ilawulwa ngokupheleleyo emagxeni akho.
• Akukho mfuneko nizizungeleze esifubeni okanye slouch. Ukuze uzuze kule intshukumo, kuyimfuneko ukugcina esifubeni kunye namagxa tye. Njengoko ngokuba iincakuba, kufuneka uvikivwa ukunika kancinane phambili.
• Ekuqaleni kwalo mbutho, nokuphefumla. Kwaye oku kubaluleke kakhulu, ngenxa yokuba umoya - yinxalenye ebalulekileyo abanxibe impahla.
• Umthambo engcono yokwenza ngaphandle ekupheleni iintshukumo ezimbaxa phezu kwamagxa. Ekuqaleni, ahlawule ngcono ingqalelo engakumbi imisebenzi esisiseko: cinezela emkhosini, Nge baphikele kwesilevu yakhe, ephakamisa dumbbells kwi ithambeka, kunye nabanye.

Kule, mhlawumbi, yonke into. Ukuba ulandele izikhokelo ngasentla, ukusebenza lo msebenzi uya kuba ezinintsi.

Iingcebiso malunga ukuntsonkotha ukuzilolonga

Ukulayisha ogudle eya kumda, ukukhuthaza ukukhula kwabo nokuphuculwa komsebenzi namandla, kufuneka usebenzise dumbbells ezinobunzima ngokwanelisayo enzima (apho uyakwazi ukulawula ngokupheleleyo), ukukhulisa ukuba kwinqanaba egxalabeni okanye ngaphezulu kancinci, njengoko kwathiwa ngaphambili. Ukuba kukho umnqweno ukuba basebenze nzima umsipha deltoid, ngoko ukubamba dumbbells kukubamba na cala, ngoko kuphakamisa izandla zakhe ngaphezu umgca oxwesileyo kwi degrees 40-45.

Kwimeko eqala isandla ukuba ziphambuke kwesona sikhundla nkqo ngu degrees 45, ngaphambili kunye iinyanda phakathi imila- kwezihlunu nawo amava ntshikilelo eliphezulu, nto leyo inegalelo kuphuhliso lwabo. Xa waphakamisa iingalo ekugxilwe umthwalo ephakamileyo lususwa ngaphambili izihlunu unamazinyo kunye kwikasi. Ukongeza, umthambo kakhulu umthwalo onzima phezu nakumphezulu esifubeni, kodwa kuphela ixesha de dumbbells abaze bavuke ngaphezu kwenqanaba bamagxa zakho.

Kuba Focus bomthwalo kwi phambi Delta kufuneka ukugcina ukubambelela dumbbell ngaphezulu. Ukwenza motion kancinci, uqinisekile ukuba ukufumana imvakalelo kwicandelo ngalinye esihlunwini deltoid. Njengoko ii-variations, uyakwazi ukwenza lo msebenzi ndlela zilandelayo: uphakamisa dumbbells ngoxa ehleli phambi kwakhe, ukunyuka ngaxeshanye le dumbbell-ngesandla ezimbini okanye Nge kokususa.

iimpazamo xa wenza

Kudla nabadlali zazi amandla abo, ukusebenza kunye utyebile. Ngenxa yoko, xa usenza imithambo zinceda umzimba ngokwawo ngawo kanye ekuqaleni intshukumo, ayisafani kwindawo dumbbell. Ngelo xesha linye Ngokuzichasa emagxeni umva kwaye wenze elibukhali utyhala isinqe phambili. Kule meko, kukho umngcipheko yokwenzakala, kunye nokusebenza kunciphisa kakhulu. Ecinga ukuba ethwele kuphela amagxa, iimbaleki kumsebenzi zibandakanya izihlunu emqolo, imilenze neengalo. Ngokubanzi, kungcono ukuthatha dumbbell ezinobunzima ephantsi.

Musa wasixhoma phezu a lot of kophindo. Ngexesha yoqeqesho enye seshoni iya kuba kakhulu ngokwaneleyo iiseti 3 kophindo 10-12. Kwezinye iimeko, wena nje wachitha "muntu" phezu iqela kwezihlunu le.

Ukwahlukana uphakamisa dumbbells for zomfana

ukuzilolonga Gxalaba kakuhle nemilenze imini okanye izo-. Kweli nqanaba yonke imbaleki isigqibo ngokwayo oko kunika inzuzo ngakumbi. Kweli candelo siza kuthetha yoqeqesho izo-, ingakumbi, omnye imithambo kwi izo- - uphakamisa dumbbells for zomfana. Oku kubhekisele imisebenzi esisiseko, nokuphuhlisa izo- enkulu kunye nezihlunu brachioradialis.

Ezingeyomfuneko exercise dumbbell imele ups kulandele ojikelezayo zobuciko. Oku kunika unciphiso iphezulu izo-, nto leyo eyenza kube enye ukuzilolonga kakhulu kuqeqesho. Uninzi bodybuilders abanamava usoloko usebenzisa uphakamisa dumbbells for izo- ezandla zokufunda ezahlukeneyo, nto leyo eqinisekisa kuphela nokusebenza olugqibeleleyo ngayo intshukumo. Ngokubanzi, nayiphi na ukugoba engqinibeni xa izandla zakhe "khangela 'icala emva ngaphandle, zisebenza kakhulu kuphuhliso olungaphezulu yeli qela izihlunu.

Xa intonga kwesiqalekiso zomfana bar ngqo ngandlel amagunya ngebrashi ujikelezo, leyo ayanelanga imithwalo zomfana kwezihlunu. Kulapha kule meko ke uncedo beemvavanyo kunye dumbbells.

Ekuphetheni

ngamagxa Strong - olubalaseleyo zabantu, nto leyo usoloko kakhulu gqitha besini ngokuncipha. izihlunu Development deltoid ayikho elide kakhulu, ngokuba iintsika encinane kakhulu. Namhlanje kukho simulators ezininzi ezahlukeneyo apho unako ukuphucula ubume imila- zabo. Ukuphakamisa dumbbells phambi kwakho kwandisa kakhulu amazinga amandla imiqulu kula maqela izihlunu. Wena uqeqesho uphumelele!