Umshicileli waseFransi uza kwenza umgca wokuhlukanisa i-triceps kwi-biceps icace ngakumbi

Umzimba owenza umgca wokuhlukanisa phakathi kwe-triceps kunye ne-biceps, ngakumbi xa uphakamisa ingalo yakho phezulu, ngumthombo weFransi. Ukongeza, iintambo ze-muscular zisebenza kakuhle, okubizwa ngokuba yi-"banding" ye-triceps kuphuculwe. Intloko ende yee-triceps iza kubonakala ikhulu kwaye ikhangelwe ukusuka kwicala, ngenxa yongenelo lwezandla ezisemva kwekhanda, ngaphezu koko, lo msebenzi, xa uqhutywa njalo, uya kwandisa kakhulu amandla okuphosa kunye neempembelelo zebhola emva kwekhanda kwi-volleyball , IBhola yeBhola, i-badminton kunye ne-tennis. Umshicileli waseFransi unceda ukwenza ukubetha ngokuthe ngqo kwibhokisi kunamandla amakhulu, ukuhlaziya ubuchule kwi-gymnastics, ukuphucula iirekhodi kwi-sprint kunye ne-pole.

Inkcazo yebhendi yaseFransi kunye nesidenge. Indlela yokuphunyezwa.

Isikhundla sokuqala: zibamba izandla, zinciphise i-dumbbell ngentloko, kwaye ngokukhawuleza njengoko kunokwenzeka, ngaphandle kokuhamba ngokuzumayo kuphakamisa i-dumbbell kwindawo yayo yokuqala. Ngoko qhubeka uphakamisa kwaye unciphise ubunzima, ngelixa izandla ezisezantsi zimele zihlale kwindawo ebonakalayo. Xa kwenzeka ukuba i-dumbbell ihlawulelwe - ithekethi yokuqala ithemba lokukhawuleza kweekhiye.

Ukunyanzela ibhentshi laseFransi. Inkqubo yokusebenza.

• Hlala phantsi kwibhentshini nge-backrest (enezantsi). Thatha isilumkiso kanye kunye ngezandla zombini uze uyibeke entloko yakho kwisandla esicacileyo. Xa ubunzima bukhulu kakhulu, udinga uncedo lomlingane. I-dumbbell icaciswe ukuze i-disc isentendeni yesandla sakho, izithupha zisesigxina, kwaye iintendelezo kufuneka zibheke phezulu. Le yimbo yokuqala yalo msebenzi.
• Isandla (isahlulo sayo ukusuka ehlombe kuya kwi-elbow) kufuneka sifumaneke kwinqanaba lentloko, kodwa i-perpendicular ukuya kumgangatho. Kwi-trajectory ye-semicircular ekuphefumleleni, unciphise i-dumbbell ngentloko. Qhubeka usebenze kuze kube yilapho i-frontarm ichukumisa i-biceps kwaye kukho ukuvakalelwa ukuba i-triceps ixhomekeke njengezintambo. I-dumbbell iphakanyiswa phezulu, ngokugqithiseleyo igxininisa i-triceps, ngaphandle kwekhefu. Kubalulekile: yenza ukunyakaza kuphela kwiimphambili, izibonda kunye namahlombe ahlale engagqibekanga.
• I-dumbbell ibuyiselwa kwisikhundla sokuqala, ukuxhathisa i-triceps, ukuphakamisa izandla, nokuxilisa kwenziwa kuphela ngokulwa neyona nto inzima kakhulu yokuphakanyiswa okanye xa iingalo zilungiswe ngokupheleleyo.
• Ngexesha lokufumana izandla kwindawo ephakamileyo, yenza ikhefu elifutshane kakhulu kwaye uxinzelele izihlunu.
• Phinda usebenzise isiFrentshi cindezela inani elifunekayo lamaxesha.

Iingcebiso.

• Ukuze uphephe ukujikeleza umqolo, kuyimfuneko ukulungisa i-S, ifana lemvelo yomlenze, ukuxhathisa imisipha.
• Kufuneka kulungiswe kuphela kwiphambano kunye nokwandiswa kweengalo kumalungu omgca, ngaphandle kokuhambisa izibambo kuzo zonke ngexesha lovavanyo. Kwakhona kufuneka kubekwe iinyawo, amahlombe kunye ne-torso.
• Ukufezekisa ukugqithwa okuphezulu kwesigxathu se- elbow kunye nentloko ende ye-triceps, leyo i-akhawunti yomthwalo ekusebenzeni, kuyimfuneko ukulungisa iingalo ngokupheleleyo kwindawo ephezulu.
• Akukhuthazwa ukuba usebenzise ubunzima obunzima kakhulu, obunokukhupha umgca we-back, kwaye ngenxa yoko, kubangele ukulimala.
• Ukuthambekela kweengqungquthela phambili ngethuba lokusebenza kubangelwa ukutshintshiswa kwimizila yomthwalo ukusuka kwi-triceps ukuya emthonjeni, ngenxa yoko kungenzeka ukuba ulahlekelwe ngumlinganiselo.
• Akunconywa ukuba enze lo msebenzi kubo abo amanxeba abo emagxeni asinayo iguquguqukayo ngokwaneleyo, xa iingalo ezivela elukhosini ukuya emahlombe zilungiswe phezulu kwaye zimele zilungele umda, zibophe kwaye ziguqe.
• Xa umsebenzi unzima ukwenza uhleli, uyenziwa kwindawo yokuma. Ukuncedwa ekusebenziseni kuza kunye nokubandakanywa kwezihlunu ezongezelelweyo - ukuqiniswa kwethambo nemilenze, okuvumela ukuba ubeke ubunzima phezu kwentloko yakho ngokulinganayo.

Kunconywa ngaphambi kokuba uhlale kwibhentshi yaseFransi kwi simulator, kuqala ukwenza ibhentshi icinezele ukumbamba, cindezela phantsi, ukongezelela ekuthambekeni kwezandla kunye nezidumbulu.

Ukongezelela kwindlela yokucwangcisa ngentla apha, kukho umshicileli waseFransi kunye nama-dumbbells, eyenziwa kwi-bench incline, kunye nezinye iindlela zokuqhuba abaqhubi kunye nabaphathi. Ukuphindaphinda oku-8 kuya kwe-12 ukuphindaphinda 3-4.

Qeqesha, phucula umzimba wakho ukufikelela kwiirekhodi ezitsha zemidlalo, kuquka nawe.