Sifaka umqolo wethu. Ukuzivocavoca emhlane nge-barbell kunye ne-pull-ups

Amadoda amaninzi afuna ukufumana iphrofayili enhle. Emva kwakho konke, ngoko ukhangeleke kakhulu kunoma yimaphi iimpahla nangaliphi na unyaka. Ezemidlalo kunye nokuqeqeshwa okuqeqeshiwe kuya kubangela abanye umona. Ukuba sigxininisa imbuyiselo yethu ngokufanelekileyo, asiyi kubuhlungu buhlungu. Yongeza kule ndawo i-biceps ebanzi, umshicileli ophepheni, kunye nomzimba wakho wezemidlalo ngokuqinisekileyo uya kuba yinto ehloniphekileyo.

Ukubuya ukupompa. Ubuninzi bokuzilolonga nge-barbell

Ngokuqinisekileyo, umva ungasandiswa ngokukhutshwa rhoqo. Nangona kunjalo, indlela efanelekileyo yokuqinisa nokukhulisa imisipha yangemuva ibha. Ukuphosa intonga kwibhanti yindlela yokuqala yabaqalayo. Enyanisweni, akuzona zonke ezizenza ziyinkimbinkimbi, ezinganiki iziphumo ezibonakalayo. Ngoku malunga nokuzilolonga ngokubanzi.

Jonganisa phantsi ngendlela enokuthi ubunzima bebhar ehlala kwiingalo ezichaziweyo. Oku kuyimfuneko ukubandakanya umsebenzi weentloko zomsipha ekugqibeleni. Sifaka umqolo wethu, senza ukuthambekela komzimba emadolweni. I-angle of inclination kufuneka ibe yinto yokuba ibha ye-bar ifikelele emadolweni.

Musa ukuphakamisa ibha kwindawo ephakamileyo kakhulu ukusuka esifubeni. Oku akuyimfuneko. Emva kwakho konke, ususa umthwalo ukusuka emva ukuya kwiimisipha ze-biceps, kwaye umva kufuneka uphonywe.

Ewe, awukwazi ukwenza imithambeka i-jerky. Uxinzelelo kumqolo ophantsi ungakulimaza, kwaye kufuneka ubalekele ngokuqeqeshwa ixesha elide. Ukongezelela, kulo mgca umva ongaphantsi ubandakanyekile, kwaye umsebenzi awuboneleli oku.

Kukho ukhetho olugqithiseleyo kunokuba ne-barbell. Unokwenza umthambo oblique usebenzisa ipayili yee-bumbbells. Sifaka umqolo wethu, sincibilike esifubeni kwibhenki elithambekeleyo. Ukuba, ngokomzekelo, ukwenza umsebenzi xa umile, awukwazi ukuphepha ukugxotha le meko. Ngenxa yoko ukuxoka kubaluleke kakhulu.

Ukuzilolonga ngeT-intamo

Le ndlela isebenza kakhulu ukwenzela ukwandisa ubunzima obuyeke ukukhwela kwibhande. Ukuba ubamba umnini wentamo ngesithuba esincinci seengalo, ngoko uyanciphisa uluhlu lwezinto eziphambene nemisipha ngasemva. Oku kuya kunceda ukwenza ngcono iimfuno zebhanti. Ngelishwa, kwezinye iigyms akukho ndawo enjalo.

Ukukhawuleza ukupompa umva wakho kunye nezixhobo zokusebenza

Kwi-gym nganye iindibanti ezininzi. Iindwendwe eziqhelekileyo zibeka umnini webhloko phezu kwebele kwaye emva koko zikhanyele ityala kwakhona. Kodwa ngale ndlela ukwandisa umva wakho ngobunzima, kwaye ungayinweli.

Olunye usebenziso kule bhloko efanayo likuvumela ukuba ugxininise ukwandiswa kwemva. Ukwenza oku, kukwanele ukukhupha ibhloko, uyibeke ngasemva kwentloko.

Ukutshintshisa umva wakho ngokudonsa

Ukukhupha ngamandla okupompoza emva ngenxa yokunyuka kwamanzi kwibar ephindaphindiweyo kwibha. Ngokuxhomekeke kwithuba, iindidi ezahlukahlukeneyo zemizimba zingaphephelwa kwi-crossbar. Ukuba uzama ukuzitshintsha "ngentloko", uchukumise umva webha, emva koko ixesha elingaphezulu liyakwandisa. Kodwa le ndlela ayilula ukuyisebenzisa, ngakumbi kubaqalayo. Njengomthetho, ininzi iqalisa ukuqinisa, ngelixa ukhulisa uluhlu lweentshukumo zomzimba.

Ngokufanelekileyo, unokufunda ukuphindaphinda amaxesha amane. Kodwa oku kuqeqesho olwandisiweyo. Kulabo baqiniswe ngombane wamaxesha amathathu, kuyacetyiswa ukuba uqine nge-counterweight. Kwimigca, uzimela ngokuzimeleyo umthwalo wokulinganisela ngokunyuka okanye ukunciphisa ubunzima. Umthwalo ubalwa ukusuka umahluko phakathi kwesisindo somzimba wakho kunye nokulinganisela. Nangona kunjalo, ukukhutshwa ngokugcweleyo akuyi kubeka endaweni yalo. Ekubeni kulo mzi umzimba awugcinwanga kwibha engqamlekileyo, kwaye ukunyuka kuyaqiniswa yenkxaso exhasa umzimba. Yaye akuyiyo yonke into yokuzivocavoca inethuba lokuqhuba iiklasi ezinjalo.

Ngaloo ndlela, kule nkqubo ilapha ngentla, ungakhetha okufanelekileyo ukuqinisa imisipha yomva.