Umthambo "I Hammer" - indlela enkulu ukumpompa ngokwaneleyo ezinkulu kunye ezintle ngezandla.

Lidla ejimini, uyakwazi ukuva umgangatho kunye nemibuzo ekruqulayo: "? Hayi ukumpompa nga phezulu izo-", "? Kutheni na esandleni sam kuba kwiinyanga ezimbalwa ayikhuli", njl Kumele kuqondwe ukuba izo- - umsipha ukuba Impontshelwa kwakunzima, njalo .. umntu ngamnye kufuneka basondele uqeqesho ngamnye ngesandla. Ngokomzekelo, abanye abantu baye izo- ezinkulu ukhula kuphela imisebenzi esisiseko, ngoxa abanye - ukuzilolonga kunye zodwa, elesithathu kuyimfuneko alternation kunye nabo kunye nabanye. Kweli nqaku, siza kuxubusha kumsebenzi nto ayisekelwanga kuphela, kodwa xa kwenziwa ngokuchanekileyo, inika izo- ezigqwesileyo usambathisa.

Okokuqala, makhe sijonge ukuba yintoni na lo msebenzi iqela kwezihlunu neentshukumo "Hammer". Isihlabo ephambili, Kakade ke, lo izo-, kodwa yasebenza kakhulu ngamandla zengalo. Umthambo "I Hammer" ukwenza phakathi kwi Amazing zomfana. Kungcono uqale ukuphunyezwa kwale inxalenye iilifti okanye tsala-ups, uze wenze i "Hammer" kwaye agqibezele uqeqesho kwisitulo curls Scott okanye ingqalelo ephakamisa dumbbells ehleli. Lo msebenzi okwazi abaqalayo kunye bodybuilders yobungcali.

Technique kwalo msebenzi kulula nokuba lixeshana labaqalayo, eyona nto ibalulekileyo - yokutshixa iingalo zakho. Beginners ziyacetyiswa ukuba cinezela ukuba umzimba ukunika ichanileyo necala eya motion. Dumbbells ukuthatha ukuze ezintendeni zibhekiswa ngaphakathi, iinyawo ebekwe ayemxinwa kancinane ububanzi igxalaba, ukuqondisa umva yakho uze uqale loo msebenzi. Kwi Tsalani Unokuliphakamisela ingalo enye ukwenzela ukuba dumbbell phantse uchukumisa umkhono, utshixe ingalo kule ndawo ukuba liqhekeke yesibini, koko uwukhuphe uze ubuyele sikhundla iqala. Phinda yonke inkqubo esandleni yesibini.

Kukho ezimbalwa nezinye ukwahlukahlukana kwalo msebenzi. Umzekelo, uyakwazi ukwenza curl zomfana ayikho kumgca, kwaye ngexesha elinye. Olu khetho ubukhulu becala kusetyenziswa ziingcali, ngenxa yokuba abaqalayo ngokwenza oko akuyi kuba nako ukuthobela indlela efanelekileyo. Enye indlela - lokuzigoqa ngaphakathi, kwaye zifana omnye komnye. Ngesi lungiselelo, ugxininiso ishenxiselwe ukusuka yangaphandle umthambo, isihlunu umqadi kwi ngaphakathi. Xa kungekho tyala ungamnikeli brush phezulu, njengoko yokusebenza enjalo ukususa ngokupheleleyo umthwalo ukusuka inxalenye yengalo kunye nenxalenye olungaphandle zomfana.

Njengoko kukhankanyiwe ngasentla, lo msebenzi "I Hammer" ngenxa ngempumelelo enkulu kufuneka wenziwe phakathi Amazing. Ukuba ufuna Ngokwenza lo msebenzi ukwakha izihlunu, ngoko wenze ukusuka iiseti-3 ukuya kwezi-5 izihlandlo 8-10. Ukuba usebenzisa lo msebenzi ku "ekugqibeleni" ekupheleni kweli ukuzilolonga zomfana, enze nayiphi na indlela omnye amaxesha-50, okanye 2-3 iiseti izihlandlo 15-20. Xa ukuphindaphindwa yokugqibela akusoloko kusenzeka ukuba ukwenza umthambo ngokuchanekileyo Nngokobuchwepheshe, ngoko ungenza umzimba encinane gungqa.

Umthambo "I Hammer" - indlela enkulu ukumpompa ngokwaneleyo ezinkulu kunye ezintle ngezandla. Ukuba uqeqesho luqiniswe barbells engakhuli izo-, dumbbell uya kuba zilomeleza, kwaye ukusuka phantsi.