'Reverse-Ish' - ukusetyenziswa kakuhle kunye namatye ukuba isethi kwemisipha mass

Ukuba uyakholwa na amabali, kuba nangoku kule abantu kuMbindi Ages ababandakanyekayo imithambo kunye iintsimbi. Amaqokobhe likwimo yayifana iintsimbi. Kwindawo yokuqala, Gunners emkhosini kwanyanzeleka ukuba baziqhelanise kunye nuclei. Kuba kwiiklasi ekufuneka amandla kakhulu emzimbeni. Kule mihla, uyakwazi Sisoloko sisiva ukuba weightlifting ulahlekelwa ukufaneleka kwayo. Ngokuba ngoku kukho ezininzi zokwenza umthambo, mayixhotyiswe iintlobo ngeentlobo kwezixhobo qete. Kodwa ukuba babhale olu iqokobhe nangoku ekuseni kakhulu.

Phantse nawuphi na umsebenzi kunye namatye eyiyo atyhutyhela ukuba izihlunu ezingalweni. Ngokutsho manani, bonke imbaleki ngubani oya ejimini, kuquka inkqubo iiseshoni zoqeqesho kunye iintsimbi cast yentsimbi. Njengoko ezi ndawo zokwenza umthambo zokuqesha ootitshala, oku luphawu elungileyo kakhulu. Ngexesha izifundo kukho uphuhliso esebenzayo izihlunu, komeleza inkqubo musculoskeletal, kumanqanaba wokunyamezela. Ngokuphawulekayo kuphucula umsebenzi kwinkqubo sentliziyo. Yibani namandla engqinibeni kunye esihlahleni amalungu.

Ukuba ufuna ukwandisa amandla isango lakho, kufuneka wenze umthambo luncedo kunye iintsimbi. "Back phandle" uqeqesha i imisipha ziyenza njani, nemisipha, iminwe kunye esihlahleni. Ekwenzeni lo msebenzi kunye ubunzima, kufuneka ukuba uphefumle ngendlela efanelekileyo. Umoya kwenzeka xa projectile lishiyiwe, kunye nokukhupha - kwinqanaba lokugqibela, ekukhethwa ukuba ngomlomo.

Qwalasela indawo oqala kunye imiboniso ephambili. Iqokobhe kufuneka phambi kwakhe, emva kwakhe enhle, neempundu babeka umva. Emva koko, thatha le ubunzima aze enze imveliso. Yiloo nto ke amandla esinqeni kunye nokusebenzisa inertia ye ilifti umzimba uphoswe iintsimbi zentsimbi ukuya kwinqanaba esifubeni. Isandla akufuneki ukuba elijikajikayo. Nguwo lo ke umahluko omkhulu. Emva koko ukugoba isandla ukuya inyuke iye yaba nkqo ngokupheleleyo phantsi. Sibambelela iqokobhe kumqheba, kangangokuba ezantsi yaba phezulu. Cebisa ukuba enze lo msebenzi kunye namatye ngaphezulu kungekho kwe 3-4 iiseti 5-10 kophindo.

Mistake Iimbaleki ezininzi mafikizolo - kukuba ukusebenza benemizimba enzima. Intsimbi - akukho ngaphandle. Ukuba ngaphambili benza imithambo benemizimba, kungcono ukuba sisebenze ubunzima encinane. Kakade ke, ukuqeqesha benemizimba - indlela ephumelelayo ukwandisa ubunzima kwezihlunu. Noko ke, kuphela nenqubo eyiyo, uyakwazi ukufikelela kwiziphumo ezinqwenelekayo. Kwiimeko ezininzi, uqeqesho kuyimfuneko ukuze uqalise ukusebenzisa i "puds" dumbbell. Le projectile ubunzima kanye-16 kg. Ukuba usebenza nzima, kufuneka uthathe dumbbells ibhakede. Ngexesha izifundo ubunzima kakuhle landa ngokuthe ngcembe. Wonke mbaleki uziva umthamo wayo umda. Ukuba uyakwazi ukwenza enye iseti kophindo 10-15 ngaphandle kobunzima, ixesha lokuba ukwandisa ubunzima abasebenzi iindlela.

Phambi kokuba uqalise uqeqesho kunye namatye, kufuneka efudumeleyo phezulu elungileyo. Ukuzifudumeza-up kufuneka ibandakanye umthambo ephuhlisa bhetyebhetye. Bekuya kuba mnandi ukuthatha ngexeshana elifutshane ukuze ulungiselele nemithambo yegazi. uqeqesho Kettlebell kakhulu kuphuculwe iziphumo Nge kwibhentshi cofa elele imile.

Akukho mfuneko some umzimba wakho kwaye ijongane yonke imihla. Kwanele ukuba ukusebenzisa ezintathu ngeveki. Ebalulekileyo weightlifting - a buciko. Nasiphi na msebenzi kunye namatye xa kwenziwa ngokuchanekileyo, unika isiphumo ubuninzi. Phambi kokuqala uqeqesho olumandla, kufuneka ukuba axilongwe ngugqirha. Ukuba uthe waba utyando yakutshanje, kubhetele ukuba mithi. umzimba kakhulu, ibangela umonakalo omkhulu umzimba.

Ukuba usoloko bekwi ndawo zokwenza umthambo, ubukele impilo yakho. Kufuneka ube ubuncinane kabini ngonyaka Kwathi axilongwe okhethekileyo. Kungcono ukulisebenzisa benemizimba lwaqhutywa ngokubambisana kunye imbaleki onamava. Ngokunqwenelekayo kufuneka sibe ingcali abaqeqeshiweyo abaya kukuxelela ukuba wenze le nto okanye loo msebenzi.