Ezemidlalo UkufanelekaYakha kwemisipha

Indlela jikelele nisebenzela zonke izicubu - Obonisa nge barbell

Namuhla, intsha kungukuthi uncome mdlalo. Manje guys adlala imidlalo ye-computer, "Rummage" izinsuku Inthanethi. Uyini ibha ovundlile, evimba? Nokho, akukhona konke okubi. Kukhona impela ukuhamba sina zentsha ngenkuthalo wahlanganyela sawo esiningi. Phela, ubuhle umzimba - esibalulekile. Kukhona ukuzivocavoca eziningi ezinikeza izivakashi base bavimba umsebenzi. Yiqiniso, ukuthenga kuwufanele imali.

Godu kuthiwani nengabe asikho isikhathi? Thenga posi futhi ukusebenza ngokwakho. Lokhu igobolondo enemisebenzi ngempela - indlela esiwusizo kakhulu futhi enengqondo ukuze wandise yemisipha zomzimba wakho ekhaya. Eqinisweni, ukuzivocavoca nge barbell ihlukaniswe izinhlobo eziningi ezahlukene. Kulesi sihloko Ngizozama ukuchaza zonke charm lokhu projectile ukuqeqeshwa.

Nakhu into ezithakazelisayo kwenzeka: ngenduku eyodwa nje ukukutholela cishe wonke amaqembu kwemisipha. Ifeza lokhu nomphumela futhi ejimini, kodwa kulokhu wena ngomusa eyalelwa ukuba akhokhe imali ukuze ukuqeqeshwa. Ngokuvamile, umsebenzi nge barbell akudingi isikhala esiningi. Ngakho, ungakwazi zenziwe yonke indawo: ekhaya, ejimini, njll Okufakwe ne bar kuyimiphumela akwazi ukugcina isizinda of isisindo ezithile. Kusadingeka ebhentshini.

Ukwenza umzimba nge barbell Kumele kukhunjulwe ukuthi inqubo efanele eyokusiza ukuba uwufinyelele elamukelekile. Ubungozi bokulimala kuphezulu kakhulu. Ngemva kokusebenza kanye igobolondo, umzimba siyahamba njalo ngaphandle nabo basekela kakhulu. Ukuze uqhubeke ne umzimba, udinga ukuxoxa. Ngaphambi kokwenza umsebenzi izindlela, ukwenza ambalwa amasethi gaphambi. Ngakho uyokwelusa ngokwakho ekulimaleni.

Cishe zonke izivivinyo nge izakhiwo barbell kukhona polyarticular. Iqembu elithile imisipha uthola umthwalo esiphezulu. Ngokwesibonelo, wenza amanga ebhentshini cindezela igobolondo, ezihilela emahlombe, triceps, esifubeni kanye ububanzi emuva imisipha. Ligcizelela phezu esifubeni. Kuphethe deadlift, athlete isebenza ngangokunokwenzeka emuva ingalo imisipha. Squat nge barbell kusiza ukwenza flexor futhi extensor imilenze enamandla. Izivivinyo ngenhla ezibhekwa eziyisisekelo futhi wasebenza wonke powerlifters abanolwazi.

Manje ake sixoxe ukuqeqeshwa odnosustavnyh. Okungukuthi, uhlelo kuhlanganisa umzimba nge barbell, okuyinto yenzelwa kwenaba amaqembu athile kwemisipha. Ngaphandle onjalo ukuqeqeshwa athlete stupor sokulinda ebhentshini cindezela noma deadlift. Ngakho, induku wagxila ukuze kwesilevu ikhuthaza phambi delta futhi esishwibweni. Icebo msebenzi kahle elula. Kuheleza iyincane, kulapho uzothola trapezoid umthwalo.

Okokuqala, udinga ukuthatha barbell ezandleni zakho ngaso hip ezingeni. Izinyawo kancane ebanzi kuka ububanzi ehlombe. Umhlane abushelelezi, eyayizalwa wonke umzimba emuva. Inhale kuphakanyiswe ibha, wamshaya izindololwane ngenkathi ngokuqinile ngaphandle. Phezulu entanyeni kufanele kube ezingeni ehlombe, futhi izandla phezulu. Esikhathini iposi esiteji yokuqedela yeka kancane isikhundla yayo yasekuqaleni. akufanele sisebenze izinsimbi ezisindayo, asiwulandeli ukusebenza inqubo. Kulokhu, ngeke sifinyelele umphumela esiphezulu. Ngaphambi kokuqala umsebenzi enze okungenani eyodwa indlela gaphambi ezinesisindo ezincane. Okulandelayo, udinga ukuba afeze 3-4 amasethi 10-12 rep. Lona uma usebenza emhlabathini.

Kunenye umsebenzi ezithakazelisayo futhi ngempumelelo - ebhentshini cindezela ukuma barbell (cindezela lempi). ngaleyo ndlela bodybuilders ukwandisa umthamo emahlombe. Phakathi umsebenzi lo wasebenza kakhulu ukuphuma phambi futhi phakathi i-delta. Ngaphezu kwalokho, induku cindezela emi kahle sithuthukisa amandla alufakwa ka imisipha esifubeni. Ukuvivinya umzimba njalo ezihilela umsebenzi kakhulu ngcono imiphumela abasubathi weightlifting. Kulula ukunikeza Dips, nengcula core yokutakula futhi iyadluthula induku.

Njengoba ubona, lokhu igobolondo obonakala ulula, nokunye okuhle. Uma uhileleke kwezemidlalo, uthola hhayi kuphela amandla nokukhuthazela, kodwa futhi ukhiqiza izimfanelo isikhathi, pedantry, nokuzinikela.

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