Indlela yokwenza izo- nokuphakamisa Nge ngempumelelo?

iiholo imidlalo kwizixeko ezixineneyo iimbaleki kwaye abo bafuna ukuba umzobo omhle. Abantu abaninzi beze kuhlala ixesha elide, ngoxa abanye bazive ukuba lo msebenzi a alunakulungela kuzo. Kodwa zonke iindidi zabantu ababandakanyekayo kwiiholo zemidlalo, oludibanisa sinye. Omnye kubo - oko uphakamisa zomfana Nge.

inkqubela njani kungekudala uza?

Kwanabo abeza yokwenza umthambo okokuqala, ungxamile ukuqala lo msebenzi. Zomfana - zomfana isihlunu ze umbhinqo emagxeni. Eli qela kwimicu izihlunu luhlobo uphawu yamandla kunye nobuhle umzimba eyindoda. Yiloo nto kanye phambi kwexesha lonyaka elunxwemeni amakhwenkwe ndileqeka le projectile ukwenza uphakamisa zomfana Nge.

Loo msebenzi ngenene olusebenzayo kuphuhliso ngokukhawuleza esihlunwini zomfana. Enye into kukuba uphuhliso olukhawulezayo - ingqiqo evakalala. Abasebatsha enyanisweni imidlalo ngamandla zidla kulindeleke iziphumo emva uqeqesho lokuqala. Kodwa Iimbaleki abanamava bayazi kakuhle ukuba izihlunu musa ukukhula ngokukhawuleza njengoko ebebengathanda ngayo. Ngokudla kunye Imo ngokupheleleyo mini kuya kubakho iziphumo ezibambekayo kuphela emva kweminyaka yoqeqesho kukukhuthala. Kakade ke, yonke umzimba yahlukile, Noko ke, xa kufikwa ekukhuleni izo-, iziphumo abaninzi nje musa ukulinda.

Kufuneka uqale nini?

Enyanisweni, ukuba enze izo- nokuphakamisa Nge, kufuneka ukuba sele ezithile uqeqesho emzimbeni kunye nobunzima ethile kwezihlunu. Oko kukuthi, phambi kokuba zilayishwe phantsi ukusebenza ukufuna, kufuneka ukuba ixesha elithile kuqeqesho zinikela ingqalelo imithambo ezisisiseko, ukuvumela ukwenza i "amathambo" onocwangco dystrophy. Ngolo hlobo ke ungenza ku "ekuloleni" le zomfana.

imithambo Basic ukudibanisa kuphuhliso amaqela amakhulu izihlunu eziliqela. Bona luphawulwa amaqokobhe nomthwalo onzima, okuvuselela ukhulo kwezihlunu.

Ukuphakamisa zomfana Nge - le bodwa imithambo nge projectile. Bona luphawulwa yokuba ingqalelo zonke umthwalo kwiqela elinye izihlunu, ngathi ukuzikhetha kwi abanye. Ngoko ke, xa esenza ngeeseti ezinjalo kubalulekile ukujonga ukuthotyelwa ngezixhobo ezifanelekileyo.

ndlela yokusebenza

Iimbaleki ezininzi, iminyaka ababandakanyekayo kwiiholo zemidlalo, ngenxa ngempumelelo enkulu enze nokuphakamisa barbells kwi nokuma zomfana. Le meko yenza ukuba ukulawula ngcono nentshukumo yayo kwaye iinzame kangangoko.

Kuba bodwa ngempumelelo izo- kufuneka isetyenziswe njengendawo Nge projectile kunye EZ-nentamo. Kwindawo yokuqala iingalo bemi kufuneka ngaxeshanye ngokungqongqo umzimba. Amagxa kufuneka ayinakolulwa, neenyawo zakhe - zamagxa magxa. Emva kokwamkelwa kwezi zilapha oluyimfuneko ukuqalisa ukwenza imithambo.

Ukwenza barbells ephakamisa kwi nokuma zomfana, kubalulekile ukuba uyisele. Kwakhona bekuya kuba yimpazamo ukuba iingalo zakho kude umzimba. Kulo mzekelo, ezinye imisipha kuphazamisa zomfana ukusingatha umthwalo, wamnika dlel. Xa umthambo kuyimfuneko ukuze sinikele ingqalelo kwisigaba yako emibi - xa iqokobhe wenza indlela ukususela esifubeni ukuya kwindawo yokuqala. Ukuze kwakhiwe amandla kunye nokunyamezela le izo- kufuneka onokolula iingalo esisezantsi kancinane libagobe.

Ezinye iindlela enze

Ukuze isifundo ngokucokisekileyo emagxeni zomfana iimbaleki wayisebenzisela ukwenza uphakamisa izo- Nge ukuya kwibhentshi Scott. It ikuvumela ukutshixa iingalo zakho kwindawo ethile kwaye kutsalela umthwalo iphela projectile phezu zomfana.

Le ndlela yokusebenza kunye izo- luqhele ukusetyenziswa kuphela iimbaleki ezinamava. Ukwenzela ukuphepha ukwenzakala welungu engqinibeni kunye imicu ndisolulela oku kufuneka kwenziwe kuphela xa kukho ofundisa qete.

Reverse ephakamisa zomfana Nge - omnye umthambo bodybuilders arsenal. Yohluka ukusuka curls odidi emi kuphela ukubambelela umva. Kodwa le inkcukacha ukutshintsha kakhulu kwi isiphumo okuye esandleni lo msebenzi. Ukuba version zakudala libandakanyeka kuphela izo-, ngoko ke ukubambelela umva umthwalo kwaye ngakumbi negxalaba kunye negxalaba-nomqadi izihlunu. phawu Technical kwalo msebenzi ayiyomfuneko Wayitsala ingalo esihlahleni. Ukuze enze oko, ingakumbi ekuqaleni, kuyimfuneko ukusebenzisa i intonga ne ubunzima ephantsi kuphuhliso zobugcisa.

Ukuphikelela ebaluleke

Njengoko sele kutshiwo ngentla apha, abe zomfana umqulu 35-40 cm - kwakungelula. Noko ke, imigudu rhoqo abo bafuna ukuqeqesha nzima nangona imo embi, aze aye kuzilolonga kuyo nayiphi na imozulu, kunye nexesha ukuvelisa iziphumo.

Xa usenza lo msebenzi, unako ukufikelela iziphumo ezimangalisayo ngokwenene. Oku kuxhaswa yi irekhodi lomhlaba izo- nokuphakamisa Nge. Notorious Arnold Schwarzenegger wake curls 20 babemile kunye Nge onobunzima 120 kg! Umzekelo yale womdlali inceda ukuba ubone ukuba hlobo lweziphumo iyamangalisa iminyaka yoqeqesho kukukhuthala.