Uqheliso ngasemva kwi gym amadoda kunye nabafazi

Ngasemva ethwala umthwalo abantu rhoqo, kulinganiswa ngeekhilogram 1 square isentimitha nganye:

1. Ukuba umntu ehleli, uxinzelelo ngasemva banokuba uluhlu buziikhilogram-10 ukuya kwi-15.
2. Worth ngayo - ukususela ngowe-7 ukuya kwi-12.
3. Kwindawo lisalele - zomyalelo-5 - 10 kg.

Xa ephakamisa umthwalo onzima kakhulu kunyusa kwi umnqonqo nga zenzeka ukulinganisa, nto leyo izaliswe njengokungathi ubomi kabuhlungu kunye uhambo ukuya kugqirha.

Uqheliso ngasemva ku ejimini kubafazi

Ubume bale izihlunu emva kwabasetyhini yahluke kakhulu ukusuka zabantu, ngenxa yokuba amabhinqa afakwa ithambo enkulu inyonga ukuze zizale kwaye akufuneki uzinziso kakhulu xa behamba.

Qaphela. I elikhulu iincum, ayanda namathuba okuba ukuphuhlisa ukuma amahlwempu, kwakunye ukuphelelwa iingxaki umoya kunye nemiphunga.

Uqheliso ngasemva ukuba amantombazana kwi gym ukomeleza izihlunu nokuvumela ukulungisa ukuma yakho, kodwa kufuneka atyelele eli ziko zemidlalo ubuncinane kanye ngeveki, kunjalo, nomqeqeshi kuza kuba ishedyuli ifanelekileyo akhokele ngohlobo ixesha elifutshane.

4 iintlobo ezisisiseko umthambo ukuze ababhinqileyo

1. Umthambo "akayihoyi".

Thatha esandleni ngasinye kwi dumbbell uze ubeke izandla eyayingqalene umzimba. Ngoku nje akayihoyi, ngokungathi impendulo: "Andazi," yaye ngelo xesha, xa amagxa eziphezu, kufuneka sime imizuzwana embalwa;

2. Backdraft ngendlela nedawo bethana.

Xa izandla kufuneka ukubamba dumbbell enobunzima kilograms ngaphantsi kwesithathu, ukusuka izidanga 45 ukuya 60 begoba phambili namatye ilifti, ilahle izandla zakhe kumacala ahlukeneyo, kwaye bendibalondolozele isikhundla tye.

Ngelo xesha baleka, ushinte wakho kwaye musa idolo, kungenjalo kuya kuphuhlisa ukuma embi;

3. Unxulumaniso kunye umntla.

Imithambo kufuneka kwenziwe emi, imilenze ugobe amadolo kancinane kwaye etyekele kancinane umzimba phambili, ezandleni tye ubambe dumbbell enobunzima kilograms ngaphantsi kwesithathu. Kuyimfuneko ukuba ekuphakamiseni ubungqongqo esiswini, kwaye ngeli xesha ulawulo amadolo kunye umva, ukuze musa ukuma ngqo.

4. Le nto inzima - le deadlift kumabhinqa.

Reception: ugobe amadolo kancinane neenyawo zakho obekwe kwi ububanzi egxalabeni, izandla ephethe bar ngezandla zakhe kuye licinezelwe esifubeni sakhe, amehlo zijoliswe ezantsi kancinane ukuya intamo ihambelana kwalapho.

Ngokuthe ngcembe, kunye ubunzima kufuneka awe, ngoko ngokucothayo ubuyele obuphezulu umzimba, kodwa musa yimani nkqo emva kwexesha, uhlale kwindawo phezulu ukuba wesibini umva phantsi.

Lokufundiswa ekhaya

Kukho zokuziqeqesha ukuvumela ukuba ugcine umva yakho ikwimo entle kwaye ngaxeshanye ukuze ekhaya, kodwa abazange kugqithisa, yaye iziphumo ngokukhawuleza kakhulu.

1. Umsebenzi wokuqala udla ngokuba kukuxabana kwezihlunu: unayo emva kwakhe, ezinqeni izithende eludongeni, uphakamise iingalo eyolukileyo phezulu kwaye uyibambe nabo kule ndawo nje imizuzu embalwa.
2. Uguqile, kufuneka ukuma nkqo, iingalo ngapha umzimba okuzimisela ngcembe ibheke umva ukuze ukuhamba kunye edolweni kwi izithende, kunye izandla phezu ukubulawa imithambo kufuneka angaqwengwa emgangathweni, kodwa emva akuthethi aguqe.
3. Izihlunu emqolo kunokwenzeka ukuba aqeqeshe bamba elula esandleni omnye komnye, kodwa isandla sokunene kufuneka ngasemva phezu umkhono, ekhohlo - ezantsi buti. Emva kokwenza esandleni yokutshintshana: ekhohlo - phezu kwegxalaba, ilungelo - ezantsi buti. Ukwenza lo msebenzi ngomqolo kwi gym (photo ngezantsi) ikuvumela ukuba ukuphuhlisa ngokubanzi zonke izihlunu buti.
4. Yolunye ephakamisa isandla esahlukileyo. Fumana ngamadolo yakho, ungayami izandla zakho phantsi enxuseneyo emagxeni, phakamisa iplagi unyawo lwasekunene umva ekhohlo ingalo phambili, ngoko umthambo elihambiselanayo ingalo ekunene kwaye umlenze nengalo yasekhohlo kunye nomlenze.
5. A elula ngesitulo. Kuyimfuneko ukuba kujongana emva kwesitulo, wabeka izandla zakhe phezu emagxeni akhe bababuyekezele, yaye isebe zangasese ngexesha elifanayo liya kancinane Bayeka umva.

Lo msebenzi olunzima kakhulu nolusebenzayo ke ombane ngqo izihlunu emva ukuze uphakamise umntla kunye nemilenze. Kuyimfuneko ukuba walala phezu kobuso kumgangatho phantsi, iingalo kudluliselwa phambi kwakhe, ngoko, abahluza umva izihlunu, khosi uphakamise imilenze kunye umntla ngaphandle emgangathweni. Lo msebenzi kufuneka libe kade kangangoko kunokwenzeka, kwaye umzimba kunye nemilenze ukukhulisa kangangoko kunokwenzeka ngentla.

Uqheliso ngasemva ku ejimini amadoda

Ukususela ekuzalweni, nesiqingatha iinkunzi loluntu kuye a ndisiba umva izihlunu ngaphezu abafazi, ngenxa yobukhulu emagxeni kunye isinqe encinane, nto leyo esisizathu sokuba umzimba amandla ngakumbi ukuba anike intsebenziswano kweentshukumo.

Uphuhliso izihlunu ukuba umntu ludlala indima enkulu, njengoko usoloko ufumana umsebenzi ngokwasemzimbeni, kunye nemeko abaziintsizana emva kungabangela iingxaki ezinzulu, de ukubana le omqolo.

Kukho nezinye izinto ezintathu ezisisiseko njengoko eyiyo ekuphuhliseni izihlunu umva: tsala-ups, Nge intonga kwi kwithambeka kunye deadlift.

Kodwa ukongeza kwimisebenzi ngasentla, kukho inani kwemithwalo, naye ivumela sibe izihlunu, kodwa isiphumo babo ungaphantsi womelele.

zokuqinisa imithetho amadoda

1. Iphakama ukuba yenziwe ngokubamba ezintendeni Nge kude kuwe, ngokuxhomekeke ububanzi ukubambelela uya zithwele ezahlukeneyo izihlunu.
2. Akuvunyelwe ukuba bakhululeke ngokupheleleyo iingalo sakho ngoku, uchukumise iindlebe zabo.
3. Ngexesha lo msebenzi emva imisipha ekuqaleni kwakhona, kwaye sele phezulu zizinto zomfana olusebenzayo.

Xa kunjalo, ukuba awukwazi ukumkhulisa ubunzima bayo kwi yokwenza umthambo a counterweight ekhethekileyo kunceda abadlali. Xa eyendawo ngaphandle kuzabalaza ukuya kufuneka kwambatha ibhanti olukhethekileyo ubunzima eyongezelelweyo.

Nge Deadlift

Olu hlobo umthambo ngempumelelo kakhulu, kodwa ke ngelo xesha kukho inala amathuba ukufumana enomqolo obuhlungu. Xa iintonga udonga kufuneka bakhokelwe ukuba ubunzima liphezulu linokufikelelwa ngokuziphakamisa, kodwa kuphela kwintsebenzo buciko.

Phambi kokuba uqale nayiphi na intonga eludongeni, kuyimfuneko ukuba aqhube uthotho ukufudumala-up umthambo ngohlobo ukujiwuza, hyperextension, kwaye ucinezele kufuneka ziqiniswe, njengoko iza kunceda ukuba sihlale ngasemva kwindawo ethe tyaba, nto leyo eya kunciphisa ingozi yokwenzakala.

Yolula intonga ngexesha tilting

Lo msebenzi ivumela womdlali kunjalo ukwandisa umthamo neemvumi izihlunu 'ebanzi "ye ngasemva, njengoko kwi Kumsebenzi ongaphambili, kufuneka sinikele ingqalelo engakumbi ubuchule msebenzi, kunokuba umzimba.

Izixhobo imithetho ukuphunyezwa saliphosa ngexesha nokujikeleza:

1. Kancinci Goba imilenze yakho.
2. Qiniseka ukugcina umnqonqo kwindawo level.
3. Ngaba abayithobanga ngama-45.
4. Ibar nizidilize ukuya emathunjini, kwaye kufanele ukuba lubandakanye esinqeni kwimbaleki.

imisebenzi ezongezelelweyo emva ku ejimini

Ngaphandle ukuzilolonga ezintathu ezisisiseko, kukho iiklasi ezongezelelweyo ezikuvumela ukuba ukuphuhlisa izihlunu, kodwa babe bengenazo nempembelelo enkulu kangaka, kodwa zidityaniswe kunye ezintathu ngasentla kunganika isiphumo ebambekayo.

1. Abaqeqeshi.

Eyona njongo iphambili yalo msebenzi - qinisa imbaleki yakho ukuma, kodwa inceda kakhulu ekomelezeni nokulungisa izihlunu ezibuthathaka phambi kokwenza imisebenzi entsonkothileyo nzima.

2. Link to lo mshini.

Lo mshini ikuvumela ukuba ulungiselele womdlali ukwenza imithambo ngomqolo ku ejimini. Imifanekiso spetsknigah uyakwazi ukubona ezahlukeneyo iindidi simulators, zinceda ukulungiselela ngasemva-to-umthwalo, kodwa abanakho ukukunika nempembelelo enkulu xa kuthelekiswa kunye nemisebenzi ephambili.

3. Tyagi iibhloko eliphezulu nengasezantsi.

Enyanisweni oko uqheliso kakhulu elula ezisebenzisa emva uqeqesho olusisiseko ukubethelela iziphumo, umgaqo, kufuneka ndiwufezile iintsalela amandla kwezihlunu kwaye ekhululekile.