Ezemidlalo UkufanelekaUmzimba wokwakha

Ingase iphendule ngokungabi nasithakazelo nge barbell: amasu Ukuhola

Ingase iphendule ngokungabi nasithakazelo nge barbell - umsebenzi ngempumelelo kwakha imisipha entanyeni futhi emuva engenhla. Umthwalo uwela ikakhulu imishayo engenhla trapezoids. Ngaphezu kwalokho, imisipha rhomboid abasebenza. Ngosizo izivivinyo benza umugqa ecacile esasihlukanisa delta futhi esishwibweni. Waphakamisa amahlombe akha ayizindunduma emuva engenhla nentamo enamandla.

Ingqikithi yalo ukuzivocavoca ukuthi siphakamise izingalo phezu bar, ise izandla oqondile eyehlisiwe. Kungaba kwenziwe njengoba ebambe igobolondo phambi noma ngemuva emuva.

barbell Classic shrugs. imishini

  1. Sukumani nime ngezinyawo zakho ehlombe-ububanzi ngaphandle. Thatha ibha phezulu isango, ibanga phakathi izandla zakho kufanele kube kancane ebanzi kuka ububanzi ehlombe.

  2. Gcina emuva zakho ziqonde, squaring emahlombe nasesifubeni. Kancane goba okhalweni, emgogodleni kufanele babe sesimweni yemvelo. Izindololwane musa bend. Bheka phambili, kwesilevu kuhambisana phansi.

  3. Thatha umoya, hold umoya, welule imisipha trapezius. Emahlombe ukuthi siphakamise izindlebe, njengasezulwini shrugging kubo emangele noma besambathekile. I esifubeni is hhayi esitshekile, izindololwane namadolo kungukuthi insaliwe. Okwakushiwo ukuzivocavoca ukukhulisa emahlombe thwi njengoba eliphezulu ngangokunokwenzeka, sashiya ezinye umzimba wakho izimele.

  4. Ukukhulisa izingalo zakhe ukuphakama esiphezulu, exhale bese ubamba lesi sikhundla amasekhondi ezimbili noma ezintathu.

  5. izingalo Kancane aphansi.

Selaphe nge barbell ngemuva

  1. Sukuma, ugodle yakho uqondile, amadolo kancane izimisele kukhona ehlombe-ububanzi ngaphandle. Thatha ibha umlingani, izintende yabuya ngesikhathi esifanayo, ibanga elibahlukanisile kuyinto kancane kuka ububanzi ehlombe.

  2. Chest kuphuma futhi iphakame kancane, emahlombe emuva, isisu e, izingalo kudluliselwa ngokugcwele, ngibheke phambili. Rod kancane ngezansi kwezinga ezinqeni.

  3. Inhale, ubambe umoya, phakamisa emahlombe njengoba eliphezulu ngangokunokwenzeka. Izandla ziqhubeka waqonda kuyo yonke umsebenzi. Move komuntu emahlombe, futhi lonke umzimba (emuva, esifubeni, imilenze) ukuhlala umile.

  4. Phezulu ukunyakaza esiphezulu uhlobo trapezoid ukulondoloza isikhundla imizuzwana emibili kuya kwemithathu. Ngemva kwalokho exhale, kancane uthathe indawo yokuqala.

Izinto okufanele icatshangelwe kokwenza shrugs nge barbell

  1. Ukuze sifinyelele umthwalo elikhulu ku esishwibweni, kubalulekile kuwo wonke umsebenzi ugodle zakho ziqonde, esifubeni waphakamisa futhi abeke phambili, emahlombe ahoxise.

  2. Ukuze ukhethe ilungelo isisindo induku. igobolondo kakhulu ezisindayo kuzonciphisa ibanga motion, okuyinto ongaphakeme kakade, futhi kuholele ukuthambekela okungalindelekile ka emahlombe phambili ngesikhathi uzalo lwayo ukuthi kungaholela ekulimaleni.

  3. Emahlombe kufanele aluthole udumo olulinganayo umkhawulo, ukuze voltage trapezoid lenziwe laba likhulu.

  4. Ukukhulisa emahlombe akhe, ukuphefumula kufanele yima, ukwenza kube lula ukulungisa emgogodleni sikhundla lengiyo.

  5. Emahlombe kufanele lusishukumisele njalo nje up and down. Ukuze ugweme ukulimala, abakwazi rotated.

  6. Udinga nje kuphela ukubheka phambili. Itshekisela ikhanda phambili kuzoholela ukuqoqa we emuva, futhi lapho esitshekile emaceleni kungenzeka ugobile yomgogodla entanyeni nokuthuthukiswa ongalingani trapezoids. Ngaphezu kwalokho, emthambekeni ikhanda kuleli cala igcwele ukulimala emuva nentamo.

Obani lesi sivivinyo senzelwe? Waphakamisa amahlombe Kunconywa ukuba ekhatsi kuceceshwa kwalabo abasubathi medium and izinga okusezingeni eliphezulu ukuqeqeshwa. Wabasaqalayo akunjalo angasebenzisa.

Lapho futhi kangaki ukuyenza? Waphakamisa amahlombe usebenze ngenduku engxenyeni yokuqala umsebenzi, kusukela classical (phambili), bese wabe samuntu, lapho projectile itholakala ngemuva. Phinda izikhathi 10 ngesikhathi 2-4 izindlela.

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