Impendulo yalo mbuzo: "Indlela ukwakha emagxeni ekhaya?"

Ngu ngempumelelo mass kwezihlunu mabaphumle ngaphantsi kwe iiseshoni-3 ngeveki yaye ngaloo ndlela ukutya okunempilo. Isondlo ngendlela eyiyo - kuba phambi kwisidlo sakho yonke imihla isixa ezaneleyo iiprothini zezilwanyana, ngenxa yokuba iibhloko zokwakha izihlunu. Eli nqaku liza kuxubusha ukumpompa indlela up emagxeni akhe ekhaya.

Amagxa inxaxheba kuzo zonke iintshukumo izandla. Brachii ebizwa somfula deltoid okanye emazantsi Imisonto yayo zohlulwa zayimimandla emithathu - ngaphambili, eliphakathi (icala) kunye umva. Delta i ntathu kwimilo kwaye ifuze ahambelana lonobumba Greek alfabhethi. Ukuba ngaba kwi isanda, uya kuthetha uqeqesho ngokwasemzimbeni kunye namatye enzima, ngokuba ogudle "uthanda" umthwalo elungileyo.

Indlela ukwakha emagxeni ekhaya? elula kakhulu. Kukho iindlela ezininzi - lisebenzisa kunye dumbbells, barbells okanye bar. umthambo Basic ukwandisa amandla okanye deltoid mass izihlunu - ezi bokushicilela ezahlukeneyo phezulu.

Indlela ukwakha amagxa dumbbells? Yiba ne dumbbells kwi Delta lukhulu, kodwa ndifuna ukubonisa iseti isebenzayo imithambo ngenxa amagxa, equka imithambo kathathu kuphela.

Imithambo №1 - Bena ehleli phezulu. Ngexesha iingalo zayo kubulawa kufuneka iyichithe esandleni, lo gama zengalo kufuneka ibe indawo ngqongqo nkqo kunye dumbbell ngesandla kufuneka ukuqondisa up. Okokuqala kufuneka enze iiseti ezimbini okanye ezintathu ubunzima ukukhanya ukushushubeza, uze ezimbini ngakumbi indlela (8-10) kunye bomthwalo. Yaphula phakathi iiseti - kwimizuzu emi-2.

Imithambo №2 - podymanie Alternate dumbbells phambi kwakho. Dumbbells ukuba yanjalo bavuselwa kwinqanaba iliso kananjalo ngexesha base-. Xa wavulwa, akuyomfuneko ukwenza runs, kuyimfuneko ukuba basebenze ngeendleko amandla ngengalo. Izandla kufuneka zigcinwe phantse ngqo, iingalo ungagotywa izidanga kuphela nje ezimbalwa. Yenza iiseti ezimbini okanye ezintathu (8-10), ikhefu mayingagqithi kwimizuzu emi-2.

Imithambo №3 - iintambo dumbbells esandleni xeshikweni emi ngeenyawo. Lo msebenzi ufuna ukuxutywa ngesandla nje esandleni, kunye nemfuneko okuvusa dumbbells ngentla kancinci kwinqanaba egxalabeni. Ingqiniba wagoba a izidanga ezimbalwa, phakamisa iingalo tye, try k ukutsala up. Yenza iiseti ezintathu ubuncinane inani kophindo.

Ukuze le nkqubo isebenze kathathu okanye kane phakathi evekini. Yenza le mithambo phambi esipilini ukuze alungise indlela yakhe. Ukuze sifumane ubunzima kwezihlunu kwaye komelela, kuyimfuneko ukuba kancane ubunzima dumbbell.

Indlela ukwakha emagxeni ekhaya ngoncedo le bar? Ukuba unayo bar ekhaya, nalo kakhulu ekwakheni imisipha deltoid, kwakunye dumbbells. Kulo mzekelo, sincoma umthambo zilandelayo: kwibhentshi cofa Nge emva entloko, ehleli kwisitulo ekhethekileyo (kugxininiswa ngasemva) kunye kwesitulo cofa enye evela esifubeni.

Indlela ukwakha emagxeni ekhaya ngoncedo bar tye? Ukuba ikhaya, kukho kwakhona iqela bar oxwesileyo, yaye uya kwandula ke abe umncedisi elihle, kuba umzimba isiseko kumzimba ongentla. Ukuba isebenze amaqela kwezihlunu eziliqela. Xa iphakama kwi bar olwandle ukurhwaphilizela kubo indima izihlunu "abangabancedani", njengoko iingalo kunye nomsebenzi emva ukongeza emagxeni. Kuba somfula ngempumelelo okuwisa ukubambelela ngqo embindini kunye ukuqinisa buso.

Phambi uqeqesho zilifudumeza ezo izihlunu umzimba ogqibeleleyo na sekuza fast.

Ukuba yenziwe kakubi, uninzi imithambo kuba ogudle leswikulu yokulimala kabi kwizihlunu. Igushuza ebuhlungu ingqalelo emi okanye ukuhlala kwesitulo kunye dumbbells e nokufakelwa ngesandla. Ukuze ukuthintela ukwenzakala, kufuneka bazibandakanye ngebhalansi ukusebenza, sebenzisa ubuchule olululo pre-ezifudumeleyo-up. Ngoko ke, akulula xa uqeqeshelwa ukuba kakhulu ndlela ubunzima oko kuyimfuneko ukusebenza.