Dumbbell kwibhentshi cofa kwi kwisitulo uyithobele: indlela Lead

Iingcali emininzi iquka kwibhentshi cofa kunye dumbbells phezu kwesitulo ngokuphatha ukuya imisebenzi engundoqo kakhulu ngempumelelo. It ifunde ngenyameko izihlunu pectoral, kwaye ibandakanya amalungu ezininzi. Lo msebenzi imele isiphaluka okuvala isindululo enye amashumi eziliqela ukuphindaphinda. Njengokuba ulwabiwo usebenzisa dumbbells. Lo msebenzi efanelekileyo ngabantu abaye ngaphambili benza kwezemidlalo okanye ukwenza umsebenzi.

Ngokungafaniyo Nge uJaji press

Mu kuya kwa nshita intsebenzo kwibhentshi cofa Nge kwibhentshi cofa kunye dumbbells kungandisa uluhlu sesindululo eziya kuba luncedo izihlunu. Ukongeza, le umthambo izihlunu elihle gulwa baxakeke, ekubeni kuyimfuneko ukulawula ukuma ngezandla zozibini kunye dumbbells. Nangona imbonakalo kubonakala ukuba cinezela Iijaji dumbbells kunye barbells kufana ezininzi, bathi cwaka iziphumo ezahlukeneyo kakhulu izihlunu. Kwathi kanti, isifuba lisebenza ngokufanelekileyo na lichotshelwe cofa dumbbell phezu kwesitulo nibeke.

Hand begoba kwi joint engqinibeni, dumbbells ayafikelela kumgca esifubeni, khefu ixeshana, uze ubuyele indawo ukuqala, iingalo ayinakolulwa ngokupheleleyo.

imisipha

Ngexesha lift luvuliwe blade, ezizezi cipande serratus, izihlunu ibele encinane. Zikwaqhuba kwegxalaba, nto leyo ifakiwe izo- kunye nomzimba (isisu, ezinqeni, rhomboid izihlunu trapezius kunye latissimus dorsi).

Ukuba uvakalelwa kukuba lo msebenzi kulula kakhulu, kwaye musa ukwenza imizamo yenu emihle ozakuphunyezwa kuyo, ungenza nzima ngayo. Umzekelo, unga zama ukuqhuba imibono, yaye bar tye.

Ukulungiselela le site yokulisebenzisa

1. Sinento dumbbell efakiweyo kufuphi kwibhentshi.
2. Thatha dumbbell kwindawo yokuqala ukwenzela deadlift, uze kanye.
3. Ngokubhekele phaya okubambelela dumbbell phambi emathangeni kwaye ngobunono ihlale phezu kwesitulo. Emva koko, omnye dumbbell iya zibekwe esinqeni.
4. Thatha indawo uqale enotyhalo ebukhali, ukuthatha umpefumlo. Ngexesha ekuqaleni, kamsinya nje uza enze uniko yokuqala, kusenokuba nzima, ngoko ke kunokwenzeka ukuba kusenokufuneka umntu akuncede. Amaxesha amaninzi kufuneka omnye umntu inshorensi xa enze dumbbell kwibhentshi cofa.

izixhobo

1. Okokuqala, kufuneka ukuba ufake i kwesitulo bethana. Running kwibhentshi dumbbell elele kwi-engile degrees 15-35 (degrees 30). Yiyo le indawo yeyona efanelekileyo kakhulu izihlunu esifubeni. Ukongeza, kule ndawo, baya inxaxheba kangangoko kunokwenzeka, njengoko umsebenzi imila- kunye esineendidi wayicola ubuncinane.
2. Inzuzo dumbbells kukuba ngokungafaniyo benching le bar akukho entanyeni, nto leyo ethintela intshukumo. Oku kunika ukwanda awo, oko kuluncedo kakhulu lokuba izihlunu.
3. Ukuze uqale umthambo, kufuneka uthathe indawo ukuqala ekujikeni kwibhentshi esisigxina ezinqwenelekayo: kulala phantsi, ukuqondisa umqolo yakho imilenze ukubeka nozinzo kwesitulo okanye umgangatho, tyhala emva phezu kwesitulo. Ngexesha lift kubalulekile ukuba esweni imeko izandla; zimele athuthe ngokungqongqo ngaxeshanye omnye komnye.
4. Ukuba ngaphambili olu msebenzi kunye Nge, koko dumbbells uya kuba imvakalelo entsha, xa izandla afikelele kumanqanaba asezantsi, uya kwandula ke ngokuqinisekileyo uzive ngathi izihlunu twa esifubeni. Kananjalo apha bangene izihlunu gulwa, umsebenzi wakhe singàphunyezwa phambi ngenxa entanyeni.
5. Kodwa kubalulekile ukuba uthathe ixesha ngexesha lo msebenzi. Xa izandla kwindawo iphantsi, nqumama imizuzwana embalwa, enika izihlunu isifuba kangangoko kunokwenzeka ukuba olule.
6. Kusasaza umthwalo ukuthwalisana esifubeni, ugcine iingalo zakho ezifakwe kwaye kongomisiwaka eka ngeendlebe.

Tips & tricks

• Qaphela ukuba izitulo kwindawo yokwenza umthambo ayixhaphakanga efakwe kwi esinekona sasekunene kuwe, ngoko ngaphambi kokuba uqale, qinisekisa ukuba isixhobo ifakwe kakuhle.
• Musa ukusondela ukwandisa umthwalo. Okokuqala, ufunde ukwenza indlela cofa dumbbell yeNZ kwi kwisitulo uyithobele, ngokuba kuphela uphumezo echanileyo isiqinisekiso sempumelelo.
• Qinisekisa ukuba umthwalo sonke kuphela izihlunu. Musa ukwenza lo msebenzi ngenxa jinga iintshukumo izandla.
• Esifubeni kufuneka ayinakolulwa kunye emagxeni umva.
• Ngelo kwindawo eliphezulu le dumbbell bamele bangayichukumisi omnye nomnye. Umgama kufanele ukuba zigcinwe kwi-15 cm. Izandla na onokolula ngokupheleleyo esineendidi musa ukuthatha umthwalo okongezelekileyo izihlunu esifubeni.
• Njengokuba kunjalo kuwo onke imithambo amandla, uphume umphefumlo ngexesha umgudu. Oko kukuthi, kolu vavanyo, lo gama nokuphakamisa dumbbell.
• Ngexesha iingalo ifanele kufuneka ibe indlela ngqongqo nkqo ukuba ikwinqanaba egxalabeni. Ukuba, ke, uya kubangenisa kufutshane emacaleni omzimba, ngoko ke tshiswa ingozi yokwenzakala.
• Ukuba uthatha ubunzima kakhulu, ngoko kokukhona uya kumncedisa ogudle, imilenze kunye esifubeni, nto leyo eya kunciphisa umsebenzi izihlunu esifubeni, yaye apho ehlenga umthambo. Kwakhona, xa yenza cinezela esitulweni kunye dumbbells, ubunzima kufuneka ilingane kwinqanaba yokuxhoba yakho.
• Amagxa kunye nentloko kufuneka beze ngaphandle kwibhentshi. Kubalulekile ukujonga ukuba extensor izihlunu baba nengxabano rhoqo. Kufuneka ugcine ugobile endalo lomqolo.
• Kungcono prodelyvat dumbbell kwibhentshi cofa kwi kwisitulo ngokuphatha ekuqaleni zoqeqesho izihlunu esifubeni sakho, njengoko Sisiseko. Emva kuncono kwenziwa kupapashwa kuphela ezantsi ethambekeni kunye nokufakelwa dumbbells.
• Eyiyo Inani nabameli: 3-4 iiseti izihlandlo 8-10.

Iindaba ezimbi

Ukongeza kule nombolo elikhulu yeenzuzo, kodwa lo msebenzi mnye, kodwa ethile kakhulu. kuxhomekeke kwinto yokuba dumbbells kunzima inkqubela umthwalo. Isibakala sokuba yokwenza umthambo kaninzi zimelwe, umzekelo dumbbells ngo-30, 35, 40 kg kwaye njalo njalo. Yiloo nto ke umahluko phakathi kwabo 5 kg, nto leyo oyintsobi enkulu. Ngoko ke, xa kunjalo ubunzima ekhoyo iza sele ngokulula ukwenza lo msebenzi, yaye kufika ixesha lokuba athathe umthwalo onzima, aba-5 kg ekuqaleni kuya kuba nzima inkosi. Kodwa xa usebenza nomnye Nge musa kuvela iingxaki ezinjalo, ngokuba kukho kusoloko kukho enekuku ezincinci eziya kukunceda ngokulula ukulayisha inkqubela. Kwaye le ngongoma ibalulekile, njengoko phambili ebangela uxinezeleko nemikhinkqi, yaye kubanceda ukuba zikhule.

Dumbbell kwibhentshi press ngesandla esinye

Lo msebenzi phantse iyafana kwesitulo ngezandla zozibini. Kungakhathaliseki, imfuneko yokuba kubekwe iliso ukwenziwa echanekileyo buciko. Zisasuka kukuba izandla zakho musa ukusebenza ngexesha elinye, kube ngokulandelelana, ebangela ukudinwa iza ngokukhawuleza.

Enyanisweni, yonke into yenziwa ngendlela efanayo njengoko ubuya ngezandla zozibini. Isizathu ukukhumbula kuphela iimbalasane ezimbalwa:

• ixesha intshukumo phantsi ihlala kabini logama nje phezulu.
• Musa ukuphatha ubunzima kwaoko kakhulu ukuthintela ingozi.