Cindezela French kwenza umugqa ngokuhlukana kusukela biceps triceps kucace kakhudlwana

Ukuzivocavoca, ukusika umugqa ecacile sokuhlukanisa phakathi triceps futhi izikhwepha, ikakhulukazi uma ephakamisa nezingalo - wokunyathelisa isiFulentshi. Ngaphezu kwalokho, kuboniswa kahle kakhulu imisipha endwangwini, ngcono okuthiwa "nisishiye siboshwé ngebhande" triceps. Inhloko eside triceps uyobheka okukhulu futhi lapho ubheka uhlangothi uhlangothi, sibonga ukwelulwa izandla ekhanda, ngaphezu, lesi sivivinyo, kuncike wokusebenza, ngeke ukwandisa amandla isibhamu kanye shaya ibhola ngenxa ikhanda volleyball , basketball, ibhola likanobhutshuzwayo ne-tennis. cindezela French kusiza ukwenza iqonde punches ekushayeni isibhakela qinile ucije amakhono e yokuzijwayeza, ukuthuthukisa amarekhodi Sprint futhi isigxobo egumbini.

cindezela French nge dumbbell bawente. inqubo yokukhipha.

Ukuqala isikhundla: ugcine izandla zakho ephakanyiswe, ukwehlisa dumbbell ngemuva ikhanda lakho, bese njengoba kancane ngangokunokwenzeka, ngaphandle ukunyakaza kungazelelwe nivuse dumbbell kwindawo kokuqala. Ngakho-ke qhubeka uphakamise wehlise isisindo, nge izingalo engxenyeni engenhla kumelwe uhlale uqotho. Uma dumbbells egoqekayo - pre-uhlole ukuthembeka sivala evikelekile.

ebhentshini French ehlezi. ukusebenza inqubo.

• Hlala ebhentshini nge emuva (emile). Thatha dumbbell izandla zombili ngesikhathi esisodwa futhi uyibambe phezu kwekhanda lakhe nobude bengalo. Lapho isisindo mkhulu kakhulu, udinga usizo umlingani wakhe. umnsalo Dumbbell ukuze disc ubekade izintende, kuhle - kwi isibambo, entendeni kufanele ubhekane. Lona isikhundla ukuqala ngoba lesi sivivinyo.
• Hand (ingxenye ihlombe endololwaneni) kumele ibekwe ezingeni ikhanda, kodwa perpendicular phansi. Encwadini ongaphambili omise endleleni inspiratory bacwilisa dumbbell ngaphansi kwekhanda. Qhubeka ukuzivocavoca kuze ibhodi lemisindo ithinta biceps akusho futhi ngeke umuzwa wokuthi triceps zinwetshwe like yezinhlamvu. Phakamisela dumbbell, esiphezulu zingaphazamisi triceps, ngaphandle kokuhlaba ikhefu. Okubalulekile: ukunyakaza kuphela ngemilenze, izindololwane namahlombe ahlale kahle namanje.
• Esikhathini isikhundla sokuqala ubuyisele triceps dumbbell buhle, baphakamise izandla, futhi, exhale musa kuphela unqobe siyisinqumo esinzima kunazo zonke lift esiteshini noma lapho izingalo kudluliselwa ngokugcwele.
• Ngesikhathi ekutholeni indawo ephakeme isandla, ukwenza kokuhlaba ikhefu esifushane kakhulu nemisipha uhlobo namandla.
• Phinda umsebenzi cindezela French izikhathi eziningi njengoba kudingekile.

Isincomo.

• Ukuze wenze kungaqali round, kubalulekile ukuba ulungise imisipha S emise, ugobile zemvelo yomgogodla, le lumbar zingaphazamisi.
• Kuyadingeka ukuba uhambe ngemijikelezo kuphela flexion nokwelulwa izikhali the izindololwane, asibahambeli izindololwane yakhe yonke inkathi ekusebenziseni. Futhi kudingeka ilungiswe imilenze, emahlombe futhi esifubeni.
• Ukuze kuzuzwe ukunciphisa esiphezulu e imisipha indololwane kanye nenhloko eside triceps, ebangela umthwalo ekusebenziseni, kubalulekile phezulu qondanisa ngokuphelele izingalo.
• Asincomi ukusetshenziswa isisindo esindayo ngokweqile, okungase kubangele ukuqoqa we emuva, ngenxa yalokho, imbangela yokulimala.
• izindololwane Ukuncika phambili ngesikhathi umsebenzi igcwele ukuguquguquka focus kusuka umthwalo phezu tricep emgogodleni, lapho kungenzeka alahlekelwe ukuzimelela.
• Asincomi lesi sivivinyo labo emalungeni ehlombe akuzona lugucugucuke, lapho izingalo kusukela endololwaneni nehlombe waqonda thwi futhi iza amandla Amazing njengoba sikwazi ukugoba futhi qondanisa izingalo.
• Lapho umsebenzi kunzima ukwenza uhlezi, wenziwa imile. Relief iza ukusebenza uba uphendukela umsebenzi kwemisipha eyengeziwe - ukuzinza emkhayeni le esifubeni kanye nasemilenzeni, okukuvumela ukuba ubambe isisindo phezu kwekhanda lakho ngo balance.

Kunconywa ngaphambi kokwenza press ebhentshini French Umqeqeshi bawente, kuqala ukwenza ebhentshini cindezela isango abaseduze, ngazo phansi isandiso emthambekeni izandla nge dumbbells.

Ngaphezu inqubo ngenhla echazwe umzimba, kukhona cindezela French nge dumbbells, usebenza ngaphansi kwebhentshi ummango, kanye neminye imicikilisho ukuthi ongenza kokubili Wabasaqalayo okuyinhloko. Ezisebenzela eziphindaphindiwe 8 kuya ku-12 3-4 isethi.

Izincwajana zemininingwane, ngcono umzimba wakho ukufeza amarekhodi entsha ezemidlalo, kuhlanganise phezu ngokwalo.