Indlela yokupompa amaphiko ama-dumbbells? Incazelo yokuzivocavoca

Amaphiko ekwakheni umzimba abizwa ngokuthi imisipha ye - latissimus yangemuva, enesimo se-triangles futhi anikeze isibani isithunzi esimangalisayo se-V. Zitholakala ezinhlangothini zombili zomzimba futhi zigijima zisuka okhalweni ukuya emaceleni.

Ukuzivocavoca kwalezi zinhlanzi - isigaba esibalulekile sokuqeqeshwa kunoma yimuphi umdlali: yiwona amaphiko enza ububanzi obukhulu futhi ukuziqhenya kwamadoda. Imisipha ye-latissimus esebenze kahle iphoqa ngokushesha futhi ihlinzeke ngomzimba womzimba wangempela, kodwa kuphela uma izingalo, isifuba ne-press zithuthukiswa ngokuvumelana. Ngaphezu kwalokho, ukuqeqeshwa kwamaphiko kwandisa isithotho futhi kwandisa amandla emisipha yangemva, okubandakanyeka ngokugcwele empilweni yansuku zonke.

Indlela yokupompa amaphiko endlu

Kungenzeka ukuphambanisa imisipha ethandekayo ngokulangazelela okukhulu nokuqeqeshwa okuhle ekhaya. Futhi sebenzisa lezi zingqungquthela ezijwayelekile, ezingenayo indawo enkulu endlini. Ukuqeqeshwa kwamaphiko nama-dumbbells kunezivivinyo ezimbili eziphumelelayo ezithandwa ngabo bonke abadlali abanolwazi. Lona ukudonsa esifubeni emthambekeni nokuphakama kwezingalo eziqondile phambi kwakhe. Uma wenza ukuvivinya umzimba kokuqala, ngokuvamile usebenzisa ibhentshi, kodwa ungakwenza ngaphandle kwalo. Emsebenzini, ngaphandle kwamaphiko, i-deltas, i-trapezoids, imisipha ye-rhomboid yangemuva ifakiwe.

Ungathinta kanjani amaphiko ama- dumbbells, wenze ukulandelana emthambekeni onobhentshi

Thatha isigumbulu ngakwesokunxele ngesandla sakho, ume eceleni kwebheke, ugobe futhi uphumule ngesandla sakho sokunene nangedolo langakwesokudla. Ingemuva igcinwa iqondile, cishe ifana phansi, ibhande elingakwesokunxele liboshwe kancane. Ingalo engakwesokunxele iyancipha futhi ingasebenzi ngokuphelele ku-elbow, ihlombe alinzima, libheke phambili. Lesi yisiqalo sokuqala.

Ukufiphala ngokujulile, ubambe umoya wakho bese udonsa isifuba kancane esifubeni sakho, ugoqa ingalo yakho. Zama ukuphakamisa i-elbow ngokuphezulu ngangokunokwenzeka. Njengoba usufike endaweni ephezulu yokunyakaza, thinta imisipha yangemuva futhi uhlale kule ndawo imizuzwana embalwa. Khona-ke, ukuphefumula, kancane kancane ubuyele esimweni sokuqala. Yenza inombolo edingekayo yokuphindaphinda futhi ushintshe isandla.

Ungathinta kanjani amaphiko ama-dumbbells, uqhube ngaphandle kwebheke

Thatha isikhombisi ngakwesobunxele, ubeke unyawo olungakwesokudla, uphenduke kancane emadolweni, umlenze wesibili uhoxiswe futhi ugobe kancane. Isandla sokunene sihlala emadolweni ofaneleko, i-torso iphikisiwe. Isandla nesidumbulu sikhululekile futhi sinciphise, ukubukeka kuqondiswe phambili. Lesi yisimo sokuqala.

Thatha umoya. Ukujikijela ingalo engakwesokunxele elugqeni, udonsa isidumbu esikhwameni kuze kube yilapho ingxenye yehlombe ifana nephansi. Ekuphumuleni umoya kancane kancane ubuyela esimweni saso sokuqala. Phinda inombolo edingekayo yezikhathi, shintsha isandla sakho.

Ungathinta kanjani amaphiko ama-dumbbells, ukwenza izandla zokuphakamisa

Ukwenza lo msebenzi, udinga ukuthatha ama-dumbbell nge-upper hand, ukuma uqonde, faka imilenze ebubanzi bamahlombe, futhi wehlisa izandla zakho ngokukhululekile. Amandla akhuphuka phambi kwakhe ukuba afake izinga. Isibili ukubuyela esimweni sokuqala.

Zingaki izikhathi zokuzivocavoca nezindleko ezithathayo

Uma unesithakazelo sokuthi ngokushesha uphambanise amaphiko, okokuqala kudingeka uhlole kahle idatha yakho yemvelo, bese ukhetha imodi enhle yokuqeqeshwa, ukuphumula nokudla. Ukukhethwa okunamandla kwesisindo, inani lezinethi nokuphindaphinda kunquma umphumela.

Ukuze wakhe ubukhulu besisindo, udinga ukukhetha isisindo ngendlela ongayenza ngayo izikhathi ezingu-6-8 kwisethi esisodwa, ngokuphindaphindiwe kokuphindaphindiwe emkhawulweni wamandla akho. Ukufeza impumuzo, amaqhinga kuzodingeka ashintshwe futhi enze izikhathi ezingu-15-20 kwindlela ngayinye ngesisindo esincane.

Ukwenza ama-dumbbells e-slope, isisindo se-projectile esinconywayo sabaqalayo singaba kusuka ku-6 ukuya ku-8 kg, kanti nenani lezindlela ngu-3-4.

Imiklamo yezandla iyasebenza kuphela uma isisindo sikhethwe kahle. Ama-dumbbells anzima kakhulu azoholela ekugxilweni komzimba nokuphindaphinda komthwalo, okuzophazamisa umphumela. Uma ama-dumbbells engekho okwanele, kuzothatha isikhathi eside ukuqeqesha ukuze uphumelele. Lokhu kuvunyelwe kunconywa ukuba kwenziwe ngezindlela ezingu-2-3.

Manje unomqondo wokuthi ungathinta kanjani amaphiko ama-dumbbells. Ukuzivocavoca ngendlela efanele futhi ngenjabulo!