Indlela jikelele zokusebenza kuzo zonke izihlunu - usebenzisa nge Nge

Kule mihla, abantu abaselula engahlawulwanga umnqwazi lo mdlalo. Ngoku ke abadlali bethu udlala imidlalo yekhompyutha, "ezindala 'imihla kwi Internet. Yintoni na le bar tye, evimba? Noko ke, asiyiyo yonke into embi. Kukho kakhulu intshukumo kakhulu kubantu abatsha bazibandakanya ngenkuthalo abanxibe impahla. Ngapha koko, ubuhle umzimba - inkalo ebalulekileyo. Kukho zokwenza umthambo ezininzi ezifundisa iindwendwe isiseko swi engqesho. Kakade ke, ukuba ukubhaliswa ibiza imali entle.

Yaye kuthekani ukuba akukho xesha? Thenga iposi kwaye basebenze ngokwakho. Le iqokobhe enemisebenzi ngokwenene - indlela kakhulu kwaye kukuziqhatha ukwandisa izihlunu ubunzima umzimba wakho ekhaya. Eneneni, ukusebenzisa kunye Nge zohlulwa ngokwendidi ezininzi ezahlukeneyo. Kweli nqaku ndiza kuzama ukuchaza yonke -ngenxa le projectile yoqeqesho.

Nantsi into into enika umdla eyenzekayo: ngentonga nje omnye bangasebenza phantse onke amaqela kwezihlunu. It uyazifezekisa le isiphumo kwaye ejimini, kodwa lo mzekelo uthe Bayacelwa wacela ukuba uhlawulele uqeqesho. Ngokubanzi, umthambo kunye Nge ingakufuni isithuba esininzi. Ngaloo ndlela, uyakwazi makazibandakanye yonke: ekhaya, kwi gym, njl Apha bar zihlelwe IiCD ezibengezelayo ubunzima ethile. Kunjalo kufuneka sibe kwesitulo.

umthambo Ukwenza kunye Nge kufuneka kukhunjulwe ukuba ubuchule ezichanekileyo ziya kunceda ukufezekisa iziphumo ezinqwenelekayo. Ingozi yokwenzakala uphezulu kakhulu. Emva kokusebenza iqokobhe, umzimba ityhalela phambili rhoqo ngaphandle inkxaso eninzi. Ukuze uqhubeke ne imithambo, kufuneka ukuzifudumeza up. Phambi kokwenza Iindlela zokusebenza, yenza isibini leeseti ezifudumeleyo-up. Ngoko ke uya kubalusa wena a nga vaviseki.

Phantse zonke imithambo nge izakhiwo Nge ezi polyarticular. Iqela elithile kwezihlunu uyithathaphi bomthwalo. Umzekelo, ukwenza ukuxoka esitulweni cofa iqokobhe, ebandakanya amagxa, esineendidi, esifubeni kwaye ububanzi umva izihlunu. Kugxininiswa umntla. Ekwenzeni deadlift, womdlali lisebenza kangangoko kunokwenzeka emva Ingalo izihlunu. Ukuhlamba kunye Nge kunceda ukwenza flexor kunye extensor imilenze eyomeleleyo. Le mithambo ngasentla zithathwa esisiseko kwaye basebenza bonke powerlifters anamava.

Ngoku makhe sithethe malunga noqeqesho odnosustavnyh. Oko kukuthi, le nkqubo iquka imithambo kunye Nge, ezo ezijoliswe nokunatyiswa amaqela izihlunu ethile. Ngaphandle enjalo uqeqesho mbaleki wobuthongo elindileyo kumajelo eendaba esitulweni okanye deadlift. Ngoko ke, eyona intonga ukuya kwesilevu ikhuthaza ogudle ngaphambili kunye neemvumi. Icebo lomsebenzi ibonakala ngcono. Njengokubamba ayemxinwa, kokukhona uya kufumana i trapezoid umthwalo.

Okokuqala, kufuneka uthathe Nge ezandleni zenu kwinqanaba hip. Iinyawo ebanzi kancinci ububanzi egxalabeni. Le kokusemva egudileyo, eyayizalwa emzimbeni emva uphela. Basezela nokonyusa bar, ilahle iingalo lo gama ngqo ngaphandle. Phaya phezulu entanyeni kufuneka ibe kwinqanaba egxalabeni, kunye izandla ngasentla. Kwi sithuba nqanaba nendawo ophela zishiya kancinci ukuya kwindawo yayo yoqobo. kufuneka isebenze kunye namatye enzima, aliwenzi nokusebenza buciko. Kulo mzekelo, uya ukuziphumeza kangangoko. Ngaphambi kokuba uqalise ukusebenzisa kwenza ubuncinane enye indlela ashushu-up benemizimba ezincinane. Okulandelayo, kufuneka baphumeze 3-4 iiseti nabameli 10-12. Oku ukuba usebenza phantsi.

Kukho omnye umthambo umdla kwaye olusebenzayo - kwibhentshi cofa emi Nge (press zomkhosi). ngaloo bodybuilders ukwandisa umthamo kwamagxa. Ngexesha lo msebenzi kakhulu basebenza ngaphambili phakathi ogudle. Ngaphezu koko, intonga cofa emi ngokugqibeleleyo iphucula amandla iziqhushumbisi ze izihlunu umntla. imithambo rhoqo ebandakanya msebenzi iphucula kakhulu iziphumo kweembaleki in weightlifting. Lula ukunika idiphu, nenkcula kunye engundoqo ukubuyiselwa kunye jerk intonga.

Njengoko ubona, eliqokobe ebonakala ilula, njalo okulungileyo. Ukubandakanyeka kwezemidlalo, ufumana nje amandla nonyamezelo lwakho, kodwa uvelisa iimpawu ixesha, pedantry, kunye nokuzinikela.