Bench cindezela barbell bayiphendule: amathiphu kanye nemithetho

Ezemidlalo ngombala sibalo, imisipha kwenqwaba, kahle ichazwe impumuzo kwemisipha - iphupho cishe wonke umuntu, kusukela intsha ukuba anakekele asebekhulile. Izibonelo Arnold le Terminator futhi Rambo, stallone nezinye "iziqhwaga" -kulturistov kukhanga izizukulwane eziningi zamadoda. Kodwa kungakhathaliseki ukuthi lungafinyeleleki kungabonakali isithombe eyigugu, ayikho into engenakwenzeka, uma uthayipha ukuqeqeshwa ezifanele kanye nobungane obungapheli mdlalo.

Ukusebenza barbell

Rod - omunye jikelele yezemidlalo, ngawo ungakwazi ukuqeqesha kahle imisipha esifubeni. Ukuze wenze lokhu, zikhona izindlela eziningi kanye nezinhlobo umzimba. Sizoxoxa omunye wabo - mshini we kuhlezi ibha.

induku Ukucindezela kungaba izikhundla ezintathu eziyisisekelo: mile fofobala futhi elele phansi. Ngamunye ubuke ayinkimbinkimbi kanye nezinzuzo, balisebenzise imisipha ethile - kokubili ezinkulu nezincane. umthwalo Main phakathi nokuqeqeshwa uhlezi phezu kwebhande ehlombe futhi delta yayo. Nokho, kwaba sesimweni ehlezi umsebenzi barbell kuyasiza ngenjongo ukusingatha leli qembu imisipha, lona focus, zifezeke nobuthaka bayo, kuyilapho esifubeni main uthola ezinye phefu.

Into ebaluleke kakhulu umsebenzi - ebhentshini cindezela barbell ehlezi ngenxa ikhanda. Ngakolunye uhlangothi, bewuthwele, kufanele uqaphele kakhulu. ukulimala eziningi zenzeka lapho abasubathi ubuchwepheshe enganele nisebenzela lokhu umsebenzi othize. Ngakolunye uhlangothi, qaphela nabanekhono abulawe yayo kwenza kube nokwenzeka ukuba ngokushesha ukwakha amandla kanye nenqwaba deltoids phakathi.

Uma umsebenzi ukuze uqinise emalungeni ehlombe, ukusebenza ukunyakaza ukujikeleza sezandla, ukuthuthukisa phezulu "phansi" esifubeni delts phambi, ekahle induku ebhentshini ngihlale kanye nesifuba.

Lo msebenzi akudingeki a weightlifter professional hhayi kuphela, kodwa futhi nalabo abadlali Zinezandla, amandla abo, kukhona isici esibalulekile: basketball abadlali, abadlali volleyball, bomzimba, ababhukudi, njll Futhi nje labo bantu Sikhatsateke kakhulu izibalo zabo isimo kanye .. kanye kwezempilo jikelele.

Amathiphu imithetho

Ngakho, ekusebenziseni "barbell ebhentshini ehleli 'benza izenzo ezibonisa bazibandakanye deltoid imisipha ye phambili phakathi, ukujikeleza imisipha ehlombe. Le ndlela uhlelo kwakhiwa ivolumu ukuma ehlombe. Ngokwenza kanjalo kumelwe uhambisane nemithetho ethile:

• nisebenzela okufanele kwenzeke ngayo ekuqaleni ukuqeqeshwa;
• It Kunconywa eyodwa yesimiso ukwenza 3-4 amasethi. indlela ngamunye wenziwa 6 kuya 12 eziphindaphindiwe;
• ukuhlanganisa imiphumela umsebenzi "barbell ebhentshini ehleli 'kumelwe siqhubeke dumbbell zhimom endaweni efanayo, kanye zizalela izandla nge dumbbells phambi kwakho futhi use emaceleni nge zizalela;
• ukusebenza ngenduku kumele kwenziwe kahle, ngaphandle jerks futhi odlula, kungenjalo ungase umonakalo yomgogodla. Imilenze ngesikhathi isenzo umsebenzi njengoba ukushaqeka yemvelo ezidayiswayo. Lokhu kuvumela oqeqeshwayo ngezinga elithile ukuthathelwa umshuwalense ngesikhathi lapho kukhona barbell ebhentshini cindezela ehlezi;
• washers phezu projectile sokukhulumisana akufanele sibe lukhuni, ikakhulukazi ukuqeqeshwa kuqala. wezimpahla ezinkulu zingase zinkulu athlete, futhi ukuwa ezisengozini nasemuva. Ukuze uthumele kwaba ukugcina Ukugunda, wena kuyokhothama nentamo yalo, hhayi kuphela ngesandla sakhe, kodwa futhi nge izithupha;
• barbell ebhentshini cindezela kumele kwenziwe ngesikhathi esiphezulu ukuphakama kungenzeka futhi ngesikhathi esifanayo qondanisa izandla zakho ngokugcwele: kuyokunikeza ithuba wazise bazibandakanye imisipha oyifunayo umthwalo ezingeni futhi sizoqinisekisa ukuthuthukiswa yabo.

Ngokwemvelo, lokhu kusho Muscle - kuyinqubo eyenzeka kancane kancane futhi igxile. Ngaphezu umsebenzi ozinzile, ke eqala ukudla ukudla okuthile nokuziphatha. bawuhloniphe nabo - omunye okhiye Chile oqondile.