Dumbbell kwibhentshi press ngenxa intloko: ekusebenziseni indlela yokusebenza

Dumbbell kwibhentshi press ngenxa intloko - ukusebenzisa bodwa ejoliswe lokufundiswa iintloko ezintathu esineendidi. Kude - yiyo umsebenzi obandakanyekayo joint nje omnye, kule meko uyibhekise. Uninzi zonke izihlunu isaphononongwa intloko elide, nto leyo ezinye esineendidi kunye ziqhotyoshelweyo mqulu. Njengoko ekwenzeni izinto deltoid (ngaphambili) kunye thoracic (intloko phezulu) izihlunu.

Izinto eziluncedo umzimba

Ukwenza kwibhentshi dumbbell ngenxa intloko, womdlali unokuthembela iziphumo ezithile:

1. umsebenzi zihlunu setekeni ekwanti, ngaphandle ungenelelo zabanye. Kakade ke, oku kunokwenzeka kuphela xa abanobuchule zobunjineli kubulawa.
2. Ukwanda ezandleni. Njengokuba kubhaliwe yaziwa, Impontshelwa esineendidi bangakuphuhlisa oku.
3. Uphuhliso zonke iintloko esihlunwini esineendidi.
4. Efutha Effect.
5. ISifundo esineendidi ukonzakala xa kuthe esiqhumeni Icipande esihlunwini deltoid.
6. Ukuphelisa asymmetries kuphuhliso kwezihlunu.
7. Ukwandisa uzinzo iingalo namagxa.
8. Uphuhliso bhetyebhetye, ukusebenza kunye uluhlu nentshukumo ezingalweni.
9. Ukwahluka okukhulu, evumela ukusetyenziswa ekhaya.

ndlela yokusebenza

Dumbbell kwibhentshi press ngenxa intloko kubonakala ukuba elula, kodwa enyanisweni eye inani kujonge izinto. Ngoko ke, ngobunono akuwuqiqi ukuthintela ubuchule bakhe kubulawa. Makhe siqwalasele uhlobo kunye dumbbell ehleli.

Okokuqala kufuneka uhlale phezu kwesitulo uze uthabathe dumbbell. Kunqweneleka ukuba kwesitulo yafakwa kunye nkxaso. Phakamisa i dumbbell kufanele ngezandla zozibini. Ngoku kufuneka ukuba kuthathe oko njengokubonisa ukuba ndlela, njengoko kuboniswe emfanekisweni. Kuhleli kuphela ukuqinisekisa ukuba iingalo zakho (ukuba kunokwenzeka) kunye neentende ijonge ngaphakathi. Le indawo yokuqala.

Kwi Tsalani kufuneka iqokobhe kancinci langaphantsi entloko, okoko nje ingalo angamchukumisi i zomfana. Ikhefu kweli nqanaba ngokubhekisele imizuzwana 1-2, kunokwenzeka ukuba ukukhulisa projectile ngumphunga phezulu, ukuzama ukwenza isebenze esineendidi ezintathu kuphela. Phinda lo intshukumo kunye imali kwangaphambili ixesha kwaye ukhululeke phambi indlela elandelayo. Ngoku uyazi ukuba wenze njani dumbbell kwisitulo ngenxa intloko ehleli. Kodwa loo nto bonke.

ukwahluka

Ukongeza uguqulelo classical echazwe apha ngentla, kwisitulo dumbbell ngenxa intloko iye iintlobo ezininzi:

1. Bena unezandla ezibini kunye amaqokobhe amabini (parallel okanye serially);
2. Cofa ingalo enye kunye projectile mnye;
3. Esitulweni emi (ubuchule yahlukile lwalo echazwe).
4. Dumbbell kwibhentshi press ngenxa lixoki intloko.

Le ndlela yokugqibela yi isuntswana eneenkcukacha ukuhlaziya. Okokuqala kufuneka kulala phantsi kwesitulo, iinyawo phantsi. Le projectile (okanye projectiles, kuxhomekeke iindidi ngeendidi exercises) liphuma ngaphezu ibele. Ke konke iyafana kwi Kumsebenzi ongaphambili - intshukumo kwezandla akukho ezahlukeneyo.

Le nguqulelo isebenzisa iqela ezingephi ngaphandle esineendidi izihlunu: ingxenye engaphakathi esihlunwini pectoral, lo dorsi latissimus, izihlunu rhomboid kunye nezixhobo.

bokuqonda ezibaluleke

Ukuba umzimba waphuma lo kangangoko, kubalulekile ukuqwalasela le ngongoma:

1. Kuyo yonke le intshukumo yonke kufuneka basebenze kuphela ezi ziyenza. Ingqiniba namagxa kufuneka sihlale simile.
2. Ungashiya iqokobhe / amaqokobhe umela kancinci, ezama kangangoko kunokwenzeka uzive izihlunu ukusebenza, ayikhulise, phezu koko, kuyimfuneko ngokukhawuleza.
3. Ngelo xesha liphantsi qiniseka ukuba ukuthatha ikhefu ukuvumela izihlunu ukuba olule. Nakuba kunjalo, kufuneka ibe imizuzwana ngaphezulu kwe-2.
4. Ezinobunzima enkulu projectile (kubalulekile ukuba a dumbbells ezinkulu), ulilahle phezulu ekuqaleni umthambo inokuba ujingi encinane.