Ethandwa kakhulu ukuzivocavoca eziyisisekelo sawo esiningi

Manje abantu abaningi beba umzimba enhle, embossed futhi kujabulise. Yiqiniso, lokhu kuzodinga isikhathi esingaphezu konyaka ukusebenzisa akhathazayo, ukudla okuqinile kanye nezindleko eside ukudla ilungelo, ezihlukahlukene ezemidlalo izesekeli nokunye. Lesi sihloko sizosisiza kuzinikela ezemidlalo, futhi uzokutshela mayelana izivivinyo eziyisisekelo sawo esiningi, injongo yabo yokuhlabelela ngokubulawa. "Base" - lena eziyinkimbinkimbi ukuqeqeshwa, esithinta amaqembu kwemisipha eminingi futhi ngokuvamile eyenziwa ezinesisindo khulula. Yiqiniso, zonke ezemidlalo kusho ukwenyuka ngamandla, ukukhuthazela nokushesha, kodwa Ukwakha umzimba, indlela yokwakha yemisipha kuyinzuzo enkulu.

Ake uqale nge umzimba adingwa yimisipha pectoral. Elokuqala inani base kuyoba yakudala ebhentshini cindezela. Lokhu kusebenza kahle kakhulu le pectoralis kwemisipha emikhulu, kanye oyenza isebenze triceps futhi phambi ugongolo deltas. Ngaphezu zakudala, zikhona ezinye izinketho ze-nokuqaliswa kwalo. Lezi zihlanganisa ebhentshini cindezela isango eduze (namandla isebenza ngaphakathi imisipha esifubeni), ebhentshini cindezela ku-ebhentshini ummango, ebhentshini cindezela ebhentshini Smith, nabanye abaningi, ngezindlela ezingafani, ehlukene umthwalo isilinganiso ku izingxenye ezithile zomzimba wakho. Nomaphi lapho ukhetho isetshenziswa, njalo enze inqubo ayiguquki.

Okokuqala udinga ukwehlisa ibha phansi esifubeni sakho. Kuleli qophelo, ibhodi lemisindo yakho kufanele kube mpo komunye nomunye. Asikho isidingo kakhulu sikhuphule noma sehlise bar, kodwa kancane kakhulu ukwenza umsebenzi engathandeki. Kungcono ukukhetha ngejubane elilingene ukusilandela kuze kube sekupheleni indlela. Kuheleza kufanele luhambisane samuntu. Ngaphezu press ebhentshini, ukuzivocavoca eziyisisekelo sawo esiningi futhi zihlanganisa ofaka, nakho usebenza kahle imisipha pectoral futhi triceps. Lokhu kungenxa ijwayelekile Cishe wonke umuntu uyalazisa nge yokuzijwayeza amaqembu noma izikole. Umthelela enkulu ingatholakala push-ups ezinesisindo ezivumela imisipha sikhule ngokushesha.

Ukulandela sizobe ukuzivocavoca ku imisipha emuva. Ethandwa kakhulu "isizinda" ubhekwa le deadlift. Lo msebenzi wenziwa nge algorithm ezilandelayo: umenzi iba isikhundla ukuqala eduze kwaphezulu bar, okwenza ukubamba (ukuhluka version traction ukusebenza, zazo azikho ambalwa ngakho), wehlise ibha phansi, ngenkathi ugcina iqonde emuva Futhi kancane eguqa imilenze (NJALO!). Ekugcineni, ne okufanayo arched emuva kwakhe elungisa futhi kuthatha isikhundla yayo yasekuqaleni.

Kufanele kuqashelwe ukuthi embodiments we deadlift ezingaphezu kuka nabezindaba ebhentshini. Sibala ethandwa kakhulu: zakudala deadlift, okuyinto isebenza imisipha okuhle emuva, futhi sithinta trapezius nasemlenzeni imisipha; silingo efile, Romanian, futhi ngemva kwayo "Sumo", okuyinto abe nomthelela omkhulu phezu imisipha senyonga nasemlenzeni iyonke. Ngaphezu deadlift, kuya "isizinda" emuva wokudonsa ephethwe (ephumelela kunazo - ngokuba ikhanda) nenduku saliphosa emthambekeni.

Okulandelayo, iya izivivinyo eziyisisekelo sawo esiningi isandla. Sekukonke kukhona amaqembu amaningana emamasela lamancane esandla, kuhlanganise biceps, triceps, futhi ngemilenze delta. Ukuze bicep eziyisisekelo umzimba evula abuye avale nge barbell nokuma. Ukuze triceps - cindezela French. Futhi ekugcineni, ukuze deltoids kuyoba omkhulu umsebenzi cindezela lempi. Ngemilenze zinengxenye neminye imicikilisho eminingi, ngakho kungenzeka ukuba wehlise kubo "uzotshala".

Lesi sakamuva kuyoba izivivinyo eziyisisekelo sawo esiningi kule kunemisipha yomlenze. Futhi lapha ukusiza Hlala-ups, okuyinto ngaphezu imilenze nemisipha emuva abasindwayo, futhi wonke umzimba. Ukuvivinya umzimba phakathi okubuhlungu kakhulu, ngakho-ke kufanele enze ne inqubo efanele. Emva kokuthatha isikhundla sokuqala nokwenza kuheleza (kancane ebanzi kuka ububanzi ehlombe), lo msubathi ubeka ibha imisipha trapezius futhi oqotho, uqala kancane ezimfushane, ebambe yakhe emuva arched futhi iqonde. Ngemva hip abafikayo bakuphi parallel phansi, nophakamisa uphindela endaweni yalo. Ngaphezu squats for imilenze, ahlale lunges ezibalulekile nasemlenzeni ukucindezela.

Ngisho nje ngokwenza lezi izivivinyo, ongayifinyelela imiphumela umxhwele. Ukuze asize abazalwane impumelelo okusheshayo imiphumela oyifunayo iza isidlo esikhethekile, kuhlanganise ukudla ethize nokusetshenziswa sportpita (amaprotheni, gainer, amino acid, creatine) noma ama steroid. Kwakamuva kufanele usebenzise kuphela kulabo ufuna ngempela ukuba banikezele lonke sawo esiningi yakhe yokuphila, kodwa hhayi fan evamile.