Yaphosa block asezantsi: iimpawu yokusebenza, imisebenzi kunye namacebiso yeengcali

Link block ephantsi libhekisela imithambo ezisisiseko. Kwaye abo enze becala amadoda silangazelela emva enkulu - lo msebenzi ilungele ukuba zombini isiqingatha eyindoda ejimini, nemazi. Ngelo xesha kokubulawa kwakhe Nongawuthabathiyo beka inkxaso izihlunu ubunzima umthamo omkhulu. Kuyinto evuselelayo ngakumbi ukusebenza ngomhla retaining izihlunu. Ngoko ke yintoni na umtsalane kwibloko ophantsi, isikakhulu ukuphunyezwa kwayo kunye neziphumo emzimbeni - uya kufumana kweli nqaku.

Zeziphi izihlunu ziyasebenza?

Eyona njongo iphambili yalo msebenzi - ukwandisa amandla kunye namandla ngasemva, yenza uhlobo ezimile V-ze umntla kunye emagxeni ezibanzi kunye ezinqeni inkohliso elimxinwa. umsebenzi sokusebenza:

1. Zonke izihlunu yomculi ye ngasemva.
2. extensors spinal.
3. Bottom kunye phakathi trapezoid.
4. Latissimus dorsi.
5. Ezinkulu nezincinane izihlunu ngeenxa zonke.
6. Esineendidi kunye zomfana.
7. Ngesa-.
8. umsipha Rhomboid.
9. delts angasemva.
10. Ekwenzeni - gluteus maximus kunye nokukhokela.

Iinzuzo umzimba

Ekubeni ubuchule olufanelekileyo ukubulawa kwaqaqambisa iingenelo ezicacileyo umthambo:

• Ukuqinisa isakhelo kwemisipha umva.
• Ukudala indlela yokuma echanekileyo kunye back ngqo.
• Development of kakuhle ezimilise emva ngokohlobo le V. ncwadi
• A imishini umsebenzisi-lula.
• Ukhuseleko xa kuthelekiswa benemizimba mahala imithambo.
• embodiments ezininzi isifundo esemgangathweni izihlunu.

ndlela yokusebenza

Nasiphi na umzimba luqala loqalo lwencopho echanekileyo. Kuyo kwaye uqale.

Amalungiselelo: Beka ubunzima efunekayo lo mshini kunqabisa isiphatho ezimile V-. Hlala phezu kwesitulo ejongene lo mshini. Bamba isibambiso - ezintendeni ezijongeneyo. Arms Wasolula, emva ngqo. Le indawo yokuqala.

Inyathelo 1: Xa indawo esisigxina kufuneka emva phezu siphefumla, agobe iingalo, bawurhuqa isiphatho lo mshini ukuya bhanti uze uthinte. Izandla ukugcina kufutshane kangangoko kunokwenzeka ukuze umzimba, intshukumo ithatha indawo ecaleni imilenze. Igcinwe apha kwesi sikhundla imizuzwana 1-2.

Inyathelo 2: Xa umoya ubuyele iingalo ukuya yokuqala.

Inyathelo 3: Yenza inani elifunekayo kophindo.

imposiso abadlali

Imithambo nje kubonakala lula kunjalo, enyanisweni, iimbaleki badla iimpazamo xa isebenza, leyo kunciphisa kakhulu ukusebenza koqeqesho. Umthambo "onge block ncinane ukuya ibhanti" sisoloko sisenza iimpazamo ezifana:

1. edinini walungisa. Kufuneka kube umgca othe ngqo - isinqe uza kuncothulwa umva kunye nesifuba enhle phambili.
2. imilenze ngqo okanye ngamandla onke. Kubalulekile nokucwangcisa iinyawo - ke baphikele kancinane kwaye iinyawo zenu uvumelane snugly kwi siseko. Ukuba zozine tye, sixhobo iza kuba kude imbaleki, yaye kuya kuba nzima ukugcina yakho asezantsi emva enhle. Ngokwahlukileyo koko, xa inxalenye enkulu sokunqika bent lisondele kakhulu, kwaye le nkqubo iya kuba kuphumelele.
3. Ugxininiso kwi zomfana. Iimbaleki ezininzi ukwenza umthambo, ubunzima okuwisa ngenxa kuxinezeleko izandla zakhe. Kubalulekile ukuba ukubamba umzuzu xa injongo ibloko olusezantsi Okwenzekayo kunye ntshikilelo izihlunu emqolo, kwaye zokuyilungisa.
4. Ukuhamba umntla - emva naphambili. Gatya umntla ungakwazi kuphela abadlali abanamava abasebenzisa ukuqhatha xa usebenza benemizimba enzima. Imithambo makwenziwe umva wakho ngqo, kodwa esinqeni ngokukhululekileyo - ngoko izihlunu yolula ngcono kunye nokukhawulezisa ukukhula.

Ayikhuthazwa ukwenza umthambo emva kokuba deadlift njengoko sakhiwo siza kudala umthwalo kakhulu kwi kwalapho. Oku kunokukhokelela yokwenzakala.

ubuqili sokubulala

Ngexesha lo msebenzi, kuthathelwa ingqalelo zonke ubuqili isincomo bodybuilders abanamava, ukuba kwemaliu ukufumana nemiphumo emihle. Sisahlula lo msebenzi lekhefu kwi-2 - iplagi ubunzima umva.

Intonga ivela kwisikhundla sokuqala. Link block asezantsi kufuneka wenziwe kungekhona izihlunu ngesandla kunye lat - oku kwenziwa ngokujika engqinibeni zigqunyiwe umva iibhleyidi ucinezelo. Xa sokugcina, kufuneka ugcine iincakuba yakho igxalaba kunye, uwatwabulule zonke izihlunu emqolo ukulungisa le ndawo imizuzwana 1-2. Imilenze abakwazi onokolula ngokupheleleyo - kufuneka kruthu kancinane nasentlakohlaza xa etsala le yunithi. Ingqiniba phakathi kweentonga kufuneka abe kufutshane kangangoko kunokwenzeka ukuze umzimba.

Buyisela ubunzima. Isigaba sesibini msebenzi wenziwa kakuhle. Awukwazi ukumgibisela stick kabukhali. Iimbaleki abanamava esele zenziwe ukwenza iintsimbi ezinzima nga baphambuke ityala umva kancinci. Uncedo obanjiweyo ubunzima ezininzi neziziba - azisongele ekubambeleleni kwawo izibambo.

Kubalulekile ukuba ukuzalisekisa iminqweno ne-inshorensi. Bonisani kwindawo yokwenza umthambo lwepaki, kodwa kufuneka sibe umncedisi abanobuchule - ukuba inshorensi kwi izikali enkulu. Uya kubona inxalenye indlela efanelekileyo.

Classical lugxile oxwesileyo

bodybuilders abanamava bathi intonga classical enempumelelo kakhulu. Xa uyabulawa kuyimfuneko ukuba uyigcine le mithetho ilandelayo:

• ukubambelela projectile - avareji, neentende ezijongeneyo.
• Iinyawo ezinye kwii-stand yonke yonyawo, hayi nje toe okanye isithende. Iinyawo kufuneka ngokucacileyo kuchazwe kwi phambi kweqonga.
• Ingqiniba kunye namadolo waguqa kancinci, emva ngqo, ukugoba esinqeni. Ukuze umthwalo kwenzeka izihlunu lat, iincakuba zamagxa ziziswa kunye.
• Kwinxalenye yokuqala kwintsebenzo projectile ngoka iingalo kunye iincakuba ukuxuba kunye. Izandla zisebenza kuphela ekupheleni ngongoma xa kuyimfuneko ukuzisa ekupheleni yakudubula iplagi ubunzima esiswini.

Kwinxalenye yesibini msebenzi umntla wondla kancinci phambili, ngasemva kuhlala ngqo, amagxa beze phambili.

Malunga uphefumla ubuchule izimvo ziingcali 'ahluka - abanye bakholelwa ukuba umoya luyafuneka amandla, kunye nokukhupha - buyela ubunzima. Abanye bakholelwa okwahlukileyo. Kucetyiswa ukuba uzame zombini ubuchule kwaye ukhethe lowo evumelana nawe.

zohlobo ukuzilolonga

Ukongeza uhlobo classical imithambo apho iinguqulelo zayo:

• ukolula isandla esinye;
• ibambelele ngentambo ajongane;
• kume ukubambelela ebanzi ngqo;
• Intonga reverse ebanzi okumbophelela.

Uhlobo iqhelekileyo uswazi kwibhloko ngokubanzi ukubambelela asezantsi. Oku kwenziwa ngokusebenzisa ukubambelela ngokubanzi. Xa injongo ibloko elisezantsi kunye nomthwalo ukubambelela ebanzi egxile kwi nakumphezulu trapezoid kunye nezihlunu rhomboid, kananjalo ngasemva ogudle. Ukuba xi emxinwa-ekubambeleleni izo- ukuba uzakuwushiya ungajongwangwa ngexeshana olwandayo awo, ngoko ngokubanzi ukubambelela izo- umthwalo ayikho kakhulu kangangokuba, kodwa awo lo msebenzi lifinyele. Ulungiso loqheliso kunye ngeendlela ezahlukeneyo ephethe isiphatho iya kuvumela ngokomgangatho ukusebenza zonke izihlunu emqolo.

Mbaleki ekhetha oko kulungileyo kuye okumbophelela. Eyona nto ibalulekileyo - ukuziva, yintoni uveza kakhulu ixesha izihlunu ngasemva, yaye unamathele kuso. Kuba uqeqesho kubalulekile ukukhetha inkqubo, iiklasi baqinisekiswa ukuba ukunika iziphumo. Umzekelo, ukuba uphuhliso izihlunu emva kuluhlu kwakukho Intonga iibhloko eliphezulu nolusezantsi behleli. Ubuchule le mithambo zimbini ezahlukeneyo ingakumbi, kodwa inzaliseko yabo epheleleyo kuya kukunceda ukuba wenze umva yakho olomeleleyo ezintle.

Indlela ukuba mkhulu?

umdlali ngamnye ngokwakhe ikhetha ubunzima ngenxa uyafaneleka. ukuba inkqubela uye Kodwa, umthwalo kufuneka rhoqo ukwandisa. Ukwenzela ukuphepha zokonzakala emqolo oko kufuneka kwenziwe kancinci. Isisombululo eliphezulu iya kuvala kuyi songezo zika- 1.5-2 kg. Umthwalo ukuba siphumelele, ubunzima kufuneka baziphathe ngendlela apho imbaleki unako ukwenza 6-8 nabathengisi ukwenzela iiseti 4-5.

Khumbula ukuba nayiphi na inguquko ukusebenza injongo unit ephantsi - exercises awodwa kunye namatye enzima ukuba abandakanyeke ayikho imfuneko. Nantsi eyona nto ibalulekileyo - umsebenzi olungileyo kwi buciko. Ukuze kuphuculwe umthwalo kusenokuba, umzekelo, ukunciphisa ixesha lokuphumla phakathi iiseti.