Le mithambo kakhulu ethandwa ezisisiseko abanxibe impahla

Ngoku abantu abaninzi bakholisa ukufumana umzimba ezintle, babebhala yaye inika umdla. Kakade ke, oku kuya kufuna ngaphezu konyaka ukusebenzisa ngokuqatha, ukutya engqongqo kunye neendleko obukhulu ilungelo lokutya, iintlobo lwezincedisi zemidlalo njalo-njalo. Eli nqaku liza abambelele kule mdlalo, kwaye uya kukuxelela malunga imisebenzi ezisisiseko abanxibe impahla, injongo yabo kunye necebo lokubulawa. "Base" - oku ke entsonkothileyo uqeqesho, nto leyo echaphazela amaqela amaninzi kwezihlunu kwaye ngokuqhelekileyo luqhutywa benemizimba simahla. Kakade ke, zonke ezemidlalo kuthetha ukwanda ngamandla, unyamezelo ngokukhawuleza, kodwa ke abanxibe impahla, ukwakha indlela kwemisipha mass i inzuzo enkulu.

Makhe siqale ukusebenza izihlunu pectoral. Ingqalo inani luya kuba cinezela esitulweni zakudala. Lo msebenzi kusebenza kakuhle kakhulu umsipha enkulu pectoralis, kwakunye iyazingenela esineendidi imila- nomqadi ngaphambili. Ukongeza labuna, kukho ezinye iindlela zokuphunyezwa kwayo. Ezi ziquka kwibhentshi cofa ukubambelela close (elinamandla asebenza ngaphakathi izihlunu zesifuba), cinezela yeNZ phezu kwesitulo uyithobele, cinezela yeNZ kwisitulo Smith, kunye nabanye abaninzi, ukuze ngamaqondo ahlukahlukeneyo, ubenesahlulo esahlukileyo umthwalo kumalungu athile omzimba wakho. isetyenziswa nokuba yiyiphi ukhetho, njalo enze ndlela uhlala okufanayo.

Okokuqala kufuneka ukuthoba bar ukuya emazantsi esifubeni sakho. Kweli nqanaba, yengalo kufuneka ibe nkqo omnye komnye. Akukho mfuneko yokuba ukukhulisa kakhulu okanye ukwehlisa bar, kodwa ngokucotha kakhulu ukwenza umthambo ezingathandekiyo. Kungcono ukukhetha ngesantya eliphakathi kwaye landela kude kube sekupheleni ndlela. Njengokubamba kufuneka ilingane lwalo. Ukongeza abamajelo eendaba namaphephandaba kwesitulo, imisebenzi esisiseko in abanxibe impahla kwaye ziquka idiphu, nayo leyo isebenza ngaphandle kakuhle izihlunu pectoral kunye esineendidi. Lo msebenzi mhlawumbi liqhelekile phantse wonke umntu ongomnye iiklabhu imithambo okanye ezikolweni. Enempembelelo enkulu aokusetyenziswa nge-Push-ups benemizimba ezivumela izihlunu ukuze ikhule ngokukhawuleza.

Elandelayo siya eyidlalile izihlunu emqolo. I "base" kakhulu ethandwa kuthathwa ukuba deadlift. Lo msebenzi lwenziwa kunye algorithm ilandelayo: umdlali uba indawo eqala kufutshane kumphezulu bar, ukwenza njengokubamba (ezahlukeneyo kancinane uguqulelo yokusebenza ibambelele, apho kungekho ezimbalwa), ukuthoba nomvalo waya esandeni, lo gama ukugcina ngqo emva egoba kancinci imilenze (SOLOKO!). Ekugqibeleni, kunye efanayo enhle emqolo elungi- kwaye ithatha indawo yayo yoqobo.

Kufuneka kuqatshelwe ukuba embodiments le deadlift ngaphezu cinezela kwibhentshi. Sibala kakhulu ethandwa: odidi deadlift, elithi lisebenze izihlunu emihle ngasemva, kwaye ichaphazela trapezius kunye nomlenze nemisipha; kume kwabafileyo, isiRomania nomxholo "sumo", nto leyo ibe nempembelelo enkulu phezu izihlunu ethangeni kunye nomlenze xa iyonke. Ukongeza kule deadlift, kwi "base" umva tsala-owned (ngempumelelo kakhulu - kuba intloko) kunye saliphosa intonga kwi ithambeka.

Okulandelayo, yiya imisebenzi esisiseko abanxibe impahla ngesandla. Xa iyonke kukho amaqela amaninzi izihlunu ngesandla, kuquka isihlunu esineendidi, kunene nkanyamba. Ngokuba imisebenzi esisiseko bicep ukuba abhetyebhetye kunye Nge yokuma. Kuba esineendidi - cinezela French. Ke ekugqibeleni, kuba deltoids ziya kuba ziphethe press emkhosini. Kunene inxaxheba kwezinye imithambo ezininzi, ngoko kusenokwenzeka ukuba athobe "zokumpompa".

Le yokugqibela iya kuba imisebenzi esisiseko abanxibe impahla kwi kwemilenze. Kwaye apha ekuncedeni wahlala-ups, nto leyo ukongeza imilenze kunye nezihlunu umva zilayishwe, kunye umzimba uphela. Umthambo phakathi ebuhlungu, kwaye ngoko ke ifanele ukwenza kunye indlela efanelekileyo. Emva kokuthatha indawo lokuqala nokwenza njengokubamba (ngokubanzi kancinane ububanzi egxalabeni), womdlali ibeka bar phezu izihlunu trapezius kwaye tye, iqala kancinci ezintle, ebambe emva enhle kunye tye. Emva hip bafikelele kwinqanaba apho eyayingqalene emgangathweni, Ngumphakamisi ubuyela endaweni yaso yesiqhelo. Ukongeza squats ukuba imilenze, sihlale ukutsibela ezibalulekileyo kunye oomatshini umlenze.

Nokuba nje ekwenzeni le mithambo, unako ukufikelela nemiphumela encomekayo. Ukuze kunceda impumelelo ngokukhawuleza iziphumo ezinqwenelekayo kuza isidlo esikhethekileyo, kuquka uhlobo oluthile lokutya kunye nokusetyenziswa sportpita (protein, gainer, acid, creatine) okanye steroid. Recent kufuneka asebenzise kuphela abo ngenene ufuna ukunikezela yonke abanxibe impahla ubomi bakhe, kodwa hayi fan yesiqhelo.