Eyona ndlela ibhetele ukwandisa ukufuna - ephakamisa zomfana Nge

Sports - ingalo, ekunene nqakraza koko, ungenza umzimba eyomeleleyo. Kule mihla, abantu abatsha basoloko belibala zokwenza umthambo kunye nemidlalo. Nangona kunjalo, kukho oobhuti bazibandakanya ekondleni kwi powerlifting kunye abanxibe impahla. Ezi ntlobo ze weightlifting, nto leyo eza kuthi evela eMelika. Kodwa ke ukuba yonke into, iimbaleki inxaxheba kwezemidlalo enkulu ekwandiseni izihlunu mass. Imidlalo ukuthini uqeqesho kunye namatye amakhulu. Umzekelo, powerlifting, imbaleki unako ukwenza cinezela Iijaji ubunzima projectile ka 200 -300 kg. Njani na othanda yona? Nakuba kunjalo, iziphumo omkhulu onjalo kuphunyezwa uqeqesho rhoqo ngenkuthalo phantsi inkqubo ekhethekileyo.

mbaleki nganye ukhetha indlela apho yayisebenza. Phantse wonke ukuzilolonga zifuna iimbaleki ukuba ingalo bicep laphuhliswa kakuhle. Ngoku kukho amachiza ezininzi zokutya, ungaphindela intanethi kwaye ukhuphele inkqubo yoqeqesho, kwisixeko ngokupheleleyo koojingi. Noko ke, abaninzi kuthi liyi umthamo we izo- ngo-45, okanye cm nangaphezulu. Yintoni ingxaki?

umthambo Basic ukumpompa eli qela imisipha nto uphakamisa zomfana Nge. Xa iseti zomsebenzi ezi ziyenza, umbhinqo umkhono, izihlunu trapezius kunye, Kakade ke, yena zomfana. Ukuze yapompa ngempumelelo izandla, kufuneka kuphela bar kunye enekuku ezimbalwa. Njengoko ubona, ukuphuma bar kwi bicep into eluncedo kakhulu. Amaninzi iimbaleki enze umthambo xeshikweni emi ngeenyawo. Kulo mzekelo, iqokobhe kuthatha ukubambelela ukusuka ngezantsi. Le uqwalaselo ixhaphakileyo kwalo msebenzi.

Ngexesha elimisiweyo ukugcina umva yakho tyaba, ukunceda wena esifubeni. Kungenjalo, inxalenye umthwalo uya 'kudla "amagxa. Nyusa bar oko kuyimfuneko ngokukhawuleza kwaye kwehlisa kancinci. Yenza 3-4 iiseti 8-12 nabathengisi evenkileni. Kakade ke, lo curl ngelixa emi - indlela ephumelelayo ukwandisa kakhulu ubunzima le zomfana. Phakathi iimbaleki kuyinto ethandwa kakhulu, kodwa bambalwa abantu bazi ukuba kukho iintlobo zomsebenzi kunye projectile. Ezijolise kunene kwenza eliphezulu ekukhotyokisweni nokuphakamisa ngentonga. Lo msebenzi kuyafana izifundo phezu kwesitulo ngu Scott.

Enye indlela, ngalo izo- zokumpompa - lo ngumsebenzi kwipali alternating ukubambelela emxinwa. Phakathi ezintendeni - ububanzi kwi kwesiqingatha kwamagxa. Ngaloo wasebenza isabelo entle olungaphandle zomfana. Wide grip ubunzima ngcono kwandisa ngaphakathi zomfana. Le mithambo ke kucetyiswa ukuba wenze iimbaleki ezinamava njengento umthwalo owongezelelweyo ezandleni.

abadlali abaninzi bakhetha kokususa barbells izo- usebenzisa kwibhentshi ngu Scott. Imbaleki uhlala phantsi, yayame umntla kwisixhobo okhethekileyo, kuthatha iqokobhe ezandleni zakhe. Kulo mzekelo, iingalo mbaleki kufuneka ngokucace gca kwibhentshi. ukugoba kuphela umsebenzi wezandla kule nkqubo. Komdlali ayikwazi ukunceda ngokwazo naziphi na izindlu okanye umva. Kukho isiphumo ubuninzi nokugalela emazantsi zomfana.

Accounting uqeqesho software, ubonisa ukuba izo- kunye nesifuba uceba ukwenza ngamini-nye. Kufuneka alternate phakathi iiseti. Oko kukuthi, yenza cinezela kwesitulo, ngoko nokuphakamisa barbells kwi nokuma zomfana. Ukongeza kuyenzeka ukusebenza umntla eliphezulu usebenzisa kweentambo nge dumbbell. Emva kokuthatha le bar kwaye ukusukela ukuba izo- phezu kwesitulo ngu Scott. zomfana Gqiba, ungasebenzisa dumbbells. Kungcono wenze supination (linegunya). Uqeqesho kufuneka makaquke ubuncinane ezimbini - ubuninzi ezine - imithambo kuba zomfana igazi. Ukuba usebenza kwi ubunzima, nabameli iseti nganye akuyi kufuneka ibe ngaphezu kwezihlandlo ezingama-6-8. Ngexesha yokoma ziqala ukwenza kunye ubunzima obukhulu siqhubeke kakuhle zibe uqwalaselo elula, ngelixa sisenyusa kakhulu inani kophindo.

Sebenzela emzimbeni wakho - onzima mihla le. Noko ke, ufumana kuphela izihlunu, kodwa imimoya umzimba wakho.