Imithambo eyiyo kunye dumbbells ukuba izihlunu zesifuba

aphuhliswe kakuhle izihlunu pectoral ukuvelisa isiphumo yobuhle mnandi, oku kusebenza kuzo zombini mzobo inkunzi nemazi. Uqheliso ukuze abomeleze kwakhona kuluncedo kakhulu nobudala. Enkosi kubo, le yokuma iba made kwaye ngokuchanekileyo ngakumbi, umzimba ithathwa ngempumelelo nezigulo ezininzi, umntu ufumana ithuba elihle ukuthintela ukuvela ezintsha. Izixhobo ilula kakhulu lula umthambo ukulungiselela ezi njongo zingathathwa njenge dumbbell.

ekusebenziseni iqela

Yonke imisebenzi kunye dumbbells ukuba izihlunu zesifuba bohlulwa babe ngamaqela 2:

• abenze phezulu;
• lwemfuyo Sibambene ngesandla.

Ngalinye iqela eyahlukileyo embodiments. Bonke bephela bethembisa iqondo eliphezulu yokusebenza ngokuthobela imigaqo kunye nenkqubo.

Testing iqela lokuqala

• Uqheliso lomsebenzi dumbbells ukuba izihlunu isifuba kwindawo lisalele kuqalwa kwindawo yokuqala: ngasemva kukuba endaweni ethe tyaba nzima, izandla ukuya kwinqanaba esifubeni wagobela kwi engqinibeni, namasundu zibheke phambili, ngamnye ska izixhobo zemidlalo. Izandla ukuhamba phezulu, ngokufutshane yabanjwa kule sikhundla, ngoko kancinci kwehlisa. Xa nokuphakamisa ngumphunga, xa lisibekele - uphefumlela ngaphakathi.
• Efanayo imithambo kunye dumbbells ukuba izihlunu esifubeni - apho intende "look" kwi nganye enye, nayo yonke enye into lwenziwa ngokufanayo. Enkosi kubo, komelezwa nezandla.
• Iiklasi Uhlobo olandelayo kwenziwa emgangathweni, kwaye kwisitulo okhethekileyo, nto leyo lubekwe engile ethile - 35 degrees okanye 40. Ukuba wenza ukuba mkhulu, umthwalo engundoqo iya kuba esifubeni, kodwa ogudle, ie, akazange ukufumana ifuthe elifunekayo. Seat kwibhentshi uphakanyiselwa phezulu. Usebenzisa owayo kuyo nokwenza imithambo kunye dumbbells ukuba izihlunu esifubeni kwi imeko sele iphuhlisiwe: izandla, neentende phambili yaye omnye komnye. Naziphi na iingxaki oku kubangela, yanikwa kakhulu lula. Enye lobeko - xa isihlalo kwibhentshi imidlalo akavukanga kwaye ithotywe linani elingana izidanga. Iimbaleki ziye ngokucindezela iqokobhe, ukuba ngamahla ndinyuka. Imisebenzi ezinjalo ukuba izihlunu pectoral kunye dumbbells zomeleza amajoni ngakumbi vestibular, ukunceda ekulweni vertigo. Ikhosi loqheliso zemveli, kwiintlobo ezimbini.

Kuvavanyo iqela lesibini

• Technique kwiklasi yokuqala ngu: kwimbaleki ufumana isikhundla uvaleke - esitulweni okanye enye kumphezulu othe tyaba. Izandla amaqokobhe ngaphandle ukuya emacaleni (ezifana somzimba kunye unobumba T), embalwa iingalo onke. Okulandelayo, womdlali ntoni uwola isiphakamiso setyhula, ngathi into phambi libanzi kakhulu - ibhegi epheleleyo, ipali, umthi omkhulu. Kulo isikhundla izandla zibanjwa kwi kokunqumama encinane, ngoko kakuhle ukubuyela kwisigxina sabo sokuqala. Kubalulekile: Zonke izandla zityediwe kancinane! imithambo efanelekileyo efana kunye dumbbells ngenxa emagxeni kunye nesifuba. Ukuphefumla kwisingqi usoloko umnye kwaye akuxhomekekanga kuhlobo lomsebenzi.
• Sebenza phezu kwesitulo. Olu hlobo lokuzilolonga iyafana kule meko yangaphambili, ubuchule uhlala okufanayo.
• "Pullover". Ngayo yahluke kancinane engaphambili kwaye lwenziwa nge iqokobhe eyahlukileyo - a dumbbell, kodwa ubunzima kunene kabini ezo abadlulayo zonke iiklasi. indawo Ukuqalisa: engqengqe ngomqolo, izandla kunye dumbbells emva inxeba lakho intloko. Ukuze uphephe ukwenzakala, Ingqiniba igotyiwe, dumbbell uphakanyiselwa wobomi kwi-engile 90 ngokunxulumene emgangathweni kuhle ngembobo.

iingcebiso jikelele

Ubambisa phezulu ku ejimini okanye ekhaya, ngasinye, ekunisukeleni kwayo iinjongo kunye nomdla. Enye ebalulekileyo nje ukumpompa up izihlunu, babe namandla, ngoxa abanye befuna ukwakha izihlunu. Ngokuxhomekeka oku, ikhethiwe kwaye isixa umthambo. Zidla lwenziwa ngo-3-4 iiseti, nazo kutshintshwa nganye ukususela nge-6 ukuya ku-12 amaxesha ukhetho lwabo ngokuthanda nengqiqo.