Amathiphu Wabasaqalayo: Indlela ukwakha kubha ovundlile

Lapho umuntu enquma ukuya e ezemidlalo, akudingekile ukuba ngokushesha ukuya ejimini. Ikakhulukazi uma kude nasekhaya lakhe. Ukusebenzisa lokuqala kungenzeka ukwenza indlu noma egcekeni, usebenzisa idivayisi silula. Enye yalezi amagobolondo iyona elula evamile ibha ovundlile. Ukuze uqonde ukuthi ukwakha kubha, udinga ukwazi izimiso ezimbalwa eziyisisekelo.

Kanjani ukuze ufunde ukuze some

Into esemqoka - kancane kancane. Kufanele ungajahi izinto. Ikakhulukazi uma ungakaze wadlala ezemidlalo, futhi kwaba kudala. Okokuqala udinga ukunikeza imisipha imisipha ukujwayela ibha ovundlile.

Uma ungakwazi ukubamba up, noma ngisho nakanye dream kuphela mayelana nendlela ekhiphela up kubha, shiya amaphupho akho futhi sihlala simatasatasa. Uzodinga ukwenza umzimba ezimbili. Eyokuqala - nje kuthathe bar futhi imizuzu embalwa ukuze uhlanganyele ku-ke. Ngakho ukuqeqesha imisipha ukuba umthwalo ibeke.

Eyesibili umsebenzi - ephakamisa. Kodwa hhayi, njengoba kuyisiko, futhi ezimweni kulula. Okungukuthi, udinga ukukhetha ibha ovundlile, ukuze ezingeni okhalweni lwakho noma esifubeni. Udinga kuthathe eqhoqhobelele evamile, isinyathelo ngezansi kwebha futhi uhlanganyele. Kulokhu, imilenze kuyoba phansi. Kulesi sikhundla, udinga ukwenza isibalo esikhulu sezinto ngokucindezela kwesilevu sakhe emugqeni.

Yenza lesi sivivinyo okungenani amaviki amabili. Kancane kancane ukwandisa inani wokudonsa ups, futhi ngibakhuphule ukuba kayikhulu ngosuku - bese wena uqonde ukuthi ukwakha imisipha kubha. Lo msebenzi elula esizolungisa emuva yakho bese izingalo imithwalo esindayo.

Uma bayakwazi ukubamba up izikhathi ezingamashumi amabili ilandelana - sekuyisikhathi ukudlulela izivivinyo real. Ngesikhathi esifanayo kufanele sikhumbule Ukubusa ebaluleke kakhulu - phakathi umzimba silingo-up kumele njalo ahlale bushelelezi hhayi ukwenza ukunyakaza engacabanganga.

ibha ovundlile efulethini

Okokuqala, cabanga ngelithi ukhetho njengoba akhishwa up kubha, uma isikhala elinganiselwe - ngokwesibonelo, aboshelwe ibhokisi iminyango ingaphakathi endlini. Noma kunjalo, konke kilesi ilungiselelo le projectile futhi efanelekayo ukuqeqeshwa egcekeni.

emuva

Udonse-ups ezibhekwa omunye izivivinyo engcono sokuthuthukiswa imisipha latissimus dorsi - umuntu enikeza umzimba i look kwemisipha ezikhangayo. Lapha kumelwe sikhumbule ukuthi lesi sivivinyo kungenziwa ngezindlela eziningana futhi ngesikhathi esifanayo ukuthuthukisa ezihlukahlukene amaqembu kwemisipha.

Kuyadingeka ukusebenzisa zonke izinhlobo bacabangisise - ehlombe-ububanzi ngaphandle, kancane ebanzi kuka ehlombe ububanzi nokubamba ebanzi kakhulu. Esimeni sokuqala nesesibili, ingxenye engcono kakhulu akhishwa imisipha latissimus aphakathi, in the sakamuva - the elingaphezulu.

Biceps (izikhwepha)

Nakuba edonsa futhi abazithandayo nomphumela yesibili kwi imisipha izingalo, sisengakwazi ukusebenza bazihlukanisa biceps ethandwa. Ukuze wenze lokhu, kuthathe kuheleza ibha kuwe (zezandla ngakuwena), bese uxhuma nabo. Emabhulashini kumele abekwe ngapha nangapha, ngokuthinta nomunye.

kokuqina okunjalo ithwala phansi voltage kuya biceps futhi latissimus ibhodi lemisindo futhi equliswa imiphumela yesibili. Lokhu kuyinto elula ngenxa yokuthi ke kungenziwa kunoma iyiphi onqenqemeni, ucezu ipayipi noma unondindwa. Ngenxa kuheleza oludingayo mayelana 15 kuphela amasentimitha oluvundlile.

ibha ovundlile egcekeni

Thola indlela yokwakha kubha ovundlile ngaphansi efulethini, ukuya egcekeni ukuqeqeshwa. Kunendawo eyanele phezu oluvundlile ukwenza umzimba esengeziwe ukuthuthukisa abdominals, esifubeni kanye triceps imisipha (triceps).

ABS

Ukuqeqesha Ezansi le abdominals hang kubha, ngiqondiswe imilenze yakho futhi ngale ndlela ukukhulisa kubo kuqala okhalweni ezingeni, bese esifubeni. Kancane kancane isidingo ukwandisa amplitude futhi ukufinyelela izinyawo uthinte ibha phezu kwekhanda lakho.

Esifubeni kanye triceps

Egcekeni ungafunda ekusebenziseni "ephakamisa-Icebo lika". Ukuze wenze lokhu, ukukhulisa imilenze yakho kwelinye motion ibha ovundlile, ukudonsa udedele ukhalo lwakho ukuze oluvundlile. Rolling emuva, uzothola ngokwakho ku projectile.

Kusukela ibha ovundlile ngaphansi wena ugijima phakathi kuye ngezandla zakhe, khona-ke manje ziye abathintekayo triceps futhi engxenyeni engezansi esifubeni. Kancane kancane uqala ukuze agobe izingalo, ocwilayo phansi. Ukuze wenze ngaphambi kokuphela kwalesi akunakwenzeka. Ngakho-ke, umsebenzi kuyadingeka ukwandisa by cishe uhhafu, bese qondanisa izingalo. Effect Its kakhulu efana ofaka.

Izindlela ukuqeqeshwa

Into enhle kakhulu ongayenza njalo emasethi lambalwa 10-12 ezinikezwa. Ngakho kubalulekile ukuba unamathele imithetho main - phakathi amasethi okufanele kwenzeke ngayo hhayi ningi than umzuzu owodwa, nemphindza ngamunye kufanele uthathe okungenani 4-5 imizuzwana.

Manje kakade indlela ngokushesha ekhiphela up on the bar. Lena projectile esebenza kahle kakhulu, okungaba ayanda amandla kwemisipha Engxenyeni engaphezulu kuphela yomzimba. Senifeze konke zalezi umzimba, ungakwazi udlulele kwamanye, izindlela ezithuthukile kunalezi ukuqeqeshwa on the crossbar.