Olwandisa ngemiba - isixhobo elula elula yoqeqesho

abantu abaninzi bakhumbula wegazi ezintsimbini imithombo, nto leyo ethandwa kakhulu kwi leSoviet, bakhonza ukuphucula amandla yamaqela izihlunu ezahlukeneyo. Ekuhambeni kwexesha, aba matshini baye bafumana uphuhliso enkulu waza waba iminyanya multi-olwandisa, iintlobo apho namhlanje kukho kakhulu inani elikhulu. Olwandisa ngemiba - ukuba loo kuyi yokwenene, uyakwazi ngandlel 'ithile kube indawo yokwenza umthambo.

Izinto eziluncedo ze multi-olwandisa

Inzuzo ephambili into efana kuyi olwandisa ngemiba yezemfundo, u compactness yayo lula. Ngaphezu koko, xa inqanaba eyiyo ngendlela kuyi entleView- onjalo ngempumelelo ukusebenza kuwo onke amaqela izihlunu enkulu umzimba, ukuqala kunye nesiphelo trapezoids gastrocnemius kwezihlunu. Uluhlu umthambo ziya kudweliswa ekupheleni. Kwaye musa ukucinga ukuba oku sisixhobo kakhulu impompo. Wegazi ezisetyenziswa yi bodybuilders kwingcali phambi kokuba eqongeni ukuba izihlunu zakho imilo kunye nomthamo.

iintlobo wegazi

Ukuza kuthi ga ngoku, wegazi multi functional-athandwa kakhulu. iintlobo ezithile ngokubanzi kunye rubber band, ezifana multi-umsebenzi igripha HKCE208. Ngoko ethandwayo bangenisa ihlala phezulu namandla, kwakunye neendleko eziphantsi ngokufanelekileyo. Ngaphandle kwezi, kukho kwakhona ezi simulators odidi kwi imithombo, ngokunjalo Belt wegazi. Bonke babe iingenelo zabo nezingeloncedo ezichaphazela ukukhetha uhlobo oluthile.

wegazi ibhanti

Olwandisa ibhanti ngemiba yi ibhanti kunye amandla ethile uqine. Ngokufuthi, ukunqongophala kwe-olwandisa loo kukungabikho ukukwazi ukutshintsha umthwalo. Noko ke, loo nto kwakhona ezithandwa kakhulu ngenxa ihlala wayo.

Wegazi imithombo

Olwandisa nemiba ngemiba yezemfundo kwi imithombo - oku classic wokwenene. Ngokuguqula inani nelamaxandeka, zibe kolulwa leyo, utshintsha kunye nokuphelela msebenzi. Ububi sabo kakhulu enzima hayi kwiqondo eliphezulu kakhulu lula.

Le mithambo kangcono wegazi

Ngoku cinga into multi-olwandisa. Uqheliso ukuba zingenziwa kuyo, ngendlela elula kakhulu kwaye musa ukuba ezongezelelweyo ukufunda. Nalu uluhlu lweentshukumo ezisisiseko ezinokuthi Zenziwe wegazi ukwenzela uphuhliso amaqela umsipha ezinkulu:

• Trapezius izihlunu phakamisa amagxa phezulu. Ngoko ke, ukuze isiphoso sabo zokumpompa kwi embindini olwandisa, siqonde isiphatho wenze "amagxa 'emagxeni.
• Deltoids babe iintsika ezintathu. Front uphakamisa isandla sakhe phambi kwakhe. Kuba inyathelo layo zokumpompa kwesinye isiphelo olwandisa, nangenxa ekubanjweni yesibini ngesandla esinye angayibambi phambi kwakhe. Emva koko utshintshe izandla enze intshukumo enye nomnye ngesandla. beam Medium kuphakamisa izandla icala, ngoko zokumpompa inyathelo bayo phakathi olwandisa, siqonde izibambo ze aphakamise iingalo emacaleni. Omnye umsebenzi ngenxa zokumpompa eli qela imisipha nga kuphoswa kwi kwesilevu. Ukuze wenze oku nyathelo kwi embindini olwandisa, siqonde izibambo abarhuqele phambi nasesilevini sakhe. Beam deltoid diff ususa umva isandla sakhe, ngoko isifundo sakhe, ukuqonda kunye zombini izandla izibambo olwandisa niyibeke kwinqanaba esifubeni. Ukususela yokuqala izityalo izandla de de babe nkqo umzimba.
• Pecs kukhokelela isandla umzimba elithe tyaba. Kuba ukufunda, indawo olwandisa emva kwakhe izandla, siqonde izibambo. Bamba izandla zakho zifana kuya umgangatho, onokolula iingalo zakho ngokungathi into kuye elizothe. Kungenjalo, ungazama ukwenza lokuzalanisa. Ukuze wenze oku, endaweni dudula iintshukumo ntoni "ukwanga 'intshukumo ngezandla zakhe.
• Dorsi sirhoxiswe iingalo umva. Ukuze impompo zabo, hook embindini olwandisa ukuba nayiphi na into phezu kodonga okanye into efanayo, yaye izandla, siqonde isiphatho iplagi nabo. Enye indlela isenokuba ekutsaleni phezulu. Ukuze wenze oku, qhoboshela enye ekupheleni olwandisa ukuba nayiphi na into phezu isilingi, kunye nezinye isiphelo, ukuqonda ngokuqinileyo azivale phantsi.
• Namanqina wegazi ukumpompa nzima ngokwaneleyo. Noko ke, unako ukwenza squats okanye ukutsibela nale mshini. Ukuza kuthi ga ngoku, inxalenye elastic ye olwandisa kufuneka ibe mfutshane ngokwaneleyo. Inyathelo phezu phakathi kwawo, ukuze kwindawo yokuqala uhleli ezintle, siqonde isiphatho azigobe.
• Zomfana flexes ngengqiniba, ngoko zokumpompa yayo sime nje ngenye isiphelo olwandisa, kunye nezinye ekubanjweni ngesandla. Emva koko, yenza umlinganiselo onguwo flexion utshintshe ezandleni.
• Esineendidi usinika ingalo uyibhekise. Ukuze isebenze kakuhle kuyo, faka omnye ekupheleni olwandisa kwi eluphahleni ekupheleni yesibini ukuze ukuba malunga kwinqanaba esifubeni sakho. Baqonde ngesandla sakhe, bagobe ngayo. Emva kokwenza inombolo oyifunayo kophindo ngesandla esinye uze utshintshe isandla yokusebenza.

Inkqubo yoqeqesho Umzekelo

Kakade ke, multi-olwandisa uya indawo Amazing umthambo epheleleyo, nangona kunjalo aya kukuvumela ukuba ugcine umzimba wakho imilo. Nantsi inkqubo ukuzilolonga isampulu ukuthi engenziwa usebenzisa lo mshini emangalisayo:

1. Link olwandisa kuye izihlunu umva.
2. Esitulweni cofa kuba olwandisa esifubeni.
3. Lwemfuyo isandla ngesandla ukuba deltoid.
4. Squats kunye wegazi.

Inani leeseti Kuba eyeyomzimba nganye - 3-4, 12-15 nabathengisi evenkileni. Khumbula ukuba le nkqubo akufuneki ukuba abulawe. Inceda umzekelo kuphela, ebonisa indlela yokuqeqesha nge wegazi nemiba ngemiba yezemfundo. Zama ukwenza oko okanye ukufumana ezinye program. Kwaye eyona ndlela ilungileyo - ukukhetha umthambo oziva kakuhle izihlunu zakhe, niwenze.