Imithambo Basic - ngokusekelwe naluphi na uqeqesho

Isiseko salo naliphina imidlalo uqheliso ezisisiseko. Ukuba womdlali ayikhange kakuhle ubuchule ezingundoqo kunye nezakhono ezisisiseko, akubonakali ukufezekisa naziphi na iziphumo ezibalulekileyo. Oku kusebenza kuzo zombini ukukhanya kunye nemidlalo enzima.

Ukongeza, uqheliso ezisisiseko yenzelwe ukomeleza umzimba wonke ngokubanzi, sinye kwaye amaqela kwezihlunu ngamnye. Ngokomzekelo, isandla zingaphuhliswa kusetyenziswa amaninzi ngeendlela ezahlukeneyo, kodwa imisebenzi ezisisiseko, isihlunu esineendidi kunye ngesa- kubo zizinto eziphambili.

Yintoni na le nkcazelo "ukuzilolonga esisiseko"

imithombo ezahlukeneyo iinkcazelo ezahlukeneyo beemvavanyo esisiseko ukwakha umzimba. Oku kuxhomekeke kakhulu ngamava, esizithandayo kunye nemfuneko ukuphuhlisa amaqela kwezihlunu kan-. Kodwa nayiphi na imeko, leyo ebaluleke kakhulu abo umthambo eziquka inani liphezulu izihlunu inkulu ke isiseko ubomi yonke eziphilayo.

Amaqela eziphambili ziquka izihlunu esifubeni, emva nasemilenzeni. Kuyinto abo ababandakanyekayo kakhulu kubomi bemihla ngemihla yaye isigqibo yophuhliso lulonke umzimba. Ngoko ke, ukuzilolonga ezisisiseko engundoqo ajolise kuphuhliso lwabo.

Iintlobo ukuzilolonga esisiseko

Le mithambo best for uphuhliso esifubeni yi cofa kwibhentshi. Ofundisa kuphela esifubeni, kodwa kunefuthe elibi kwi esineendidi kwezihlunu (esineendidi). Phambi kokuba kuqhutyelwe phambili press of ubunzima enzima, mafikizolo kufuneka bafunde indlela yokuyenza.

Ukuze wenze oku, kufuneka uthathe i fingerboard engenanto nokucofa de ngoko, ade ufunda ukuchitha projectile lokutyhala kude kuwe kuba malunga ezimbini imizuzwana, kwaye yandisa - imizuzwana ezintathu okanye ezine. Nguwe kuphela na uye ngokuthe ngcembe inzuzo ubunzima.

Ngapha koko kukho imisebenzi esisiseko umhlana, intle leyo kuthathwa ukuba ibe banzi tsala-up intloko okumbophelela. Ukongeza kuphuhliso nakumphezulu msebenzi izihlunu latissimus ubukhulu becala izo- ngophuhliso ingalo kwezihlunu (izo-) yaye kunempembelelo yesibini kwi yengalo.

Omnye umsebenzi obalulekileyo lo deadlift. Ngokuqhelekileyo, ubunzima enkulu lisetyenziswa kuyo, kunjalo ukuqinisekisa ukhuseleko ngasemva kubhetele ukusebenzisa enzima yeembaleki bhanti. Ibar kufuneka ilungiswe ngokuqinileyo ezandleni zakho ukuqondisa up. Emva koko ubuyela ndawo, kwaye umthambo iyaphinda-phindwa amaxesha. Deadlift yakha izihlunu longitudinal ye umhlana, ikwachaphazela kunene kunye nemilenze.

Squats nayo enye iintshukumo ezisisiseko. Baba ukuphuhlisa izihlunu esinqeni kunye umva, ingakumbi inxalenye ephantsi. Olu msebenzi kunye Nge emagxeni akho. Eyona nto ibalulekileyo ukuze ukhumbule ngexesha squats - umva ufuna ukugcina inqanaba, yaye umzimba xa kufuneka Ungayami phambili.

Kufuneka ke ukuba uphuhliso izihlunu esiswini nako kunokubalelwa imisebenzi esisiseko, njengoko zinoxanduva uzinzo ngokubanzi umzimba ayikho ngaphantsi kwe ngasemva okanye imilenze. Izihlunu esiswini (eendaba) kuloliwe elele. Enanikade nakumphezulu eendaba yomelezwa nokuphakamisa umntla kunye uphantsi - iilifti emlenzeni.

Ixesha elingakanani ukwenza umthambo esisiseko

umthambo Basic ukuyenza ngamaxesha onke. Ngoxa ukwakha umzimba Ekwenzeni kwabo oko baya kuba wena ukuba ubone. Zonke ezinye izithuthi ziya kuba kubaluleke ekufundeni ubuchule obusisiseko, kodwa ngaphandle ukuphunyezwa kwayo kuya kuba nzima ukufumana iziphumo ezincumisayo.

Isethi basic ayibandakanyi nemithambo ukuphuhlisa izo- ezithandwayo phakathi wabaqalayo. Kodwa iingcali ephuhliswe kakuhle izo- na ingcaciso yophuhliso elungeleleneyo yembaleki. Ngaphandle kokwenza ezingundoqo izo- ezinkulu kunokuba Vuyisa ngaphezu nentlonelo. Ngaphezu koko, iingcali kungenzeka ukuba anikele ingqalelo ukomelela kwe yengalo okanye umzantsi womlenze ngaphezu phezu zomfana.