Inkantini ukuthi zivuleka? Kanjani ukwakha esifubeni ku nemigoqo?

Omunye esebenza kahle kakhulu ngesikhathi esifanayo elula, simulators ezingabizi kukhona imigoqo. Lokho wazamazamisa amabhodi ingaqinisa kanjani ngempumelelo ukuqeqeshwa ku leyo mishini ezemidlalo? Nge izifundo ku nemigoqo kungaba kahle opha yonke engenhla ingxenye yomzimba, into esemqoka - ukuba ube nesineke futhi ube ngokwanele isikhathi khulula.

Izinzuzo zokuvivinya umzimba ku nemigoqo parallel

It is wafakazela ukuthi umsebenzi ebhentshini cindezela lingaphansi ngempumelelo ngokuya umthwalo imisipha kuka nemigoqo. Lokho wazamazamisa amabhodi? Uma ubuyela emuva emashumini eminyaka ambalwa esikhathini esidlule, benzé njengoba nomqeqeshi eziyisisekelo uzotshala imisipha esifubeni. Nokho, ukuthuthukiswa umkhakha, ukukhiqizwa imishini ezemidlalo entsha kuye kwanciphisa inani isithakazelo projectile.

Kungani abadlali anquma ukuba sisuke kuleli elula kakhudlwana futhi ngesikhathi esifanayo, ngempumelelo ukuqeqeshwa amandla esivuna emisha? Zonke ndaba imishayo idumela njengomunye wezinye simulators okubuhlungu kakhulu.

Uma sikhuluma ngokuvamile, ukuzijayeza ku nemigoqo akudingeki ayengenawo umshwalense, akukho izingqapheli. Ukuqeqeshwa ukuthuthukisa kahle izingxenye zangaphandle kanye engezansi imisipha pectoral. ukuqeqeshwa avamile ku Amabha ikuvumela ukuzwa umphumela lubonakale ngesikhathi lemfisha.

Imisipha abathintekayo lapho beqeqesha ku Amabha engalingani

Lapho enza lezi imisipha ukuba isebenze kodwa ku nemigoqo:

• webele;
• the deltoid;
• triceps;
• latissimus.

Izici ekusebenziseni

Njengoba kushiwo ngenhla, basengozini enkulu yokulimala bawuthwale inkantini. Lokho simulators jika esinjengalesi cindezela, imisipha pectoral, biceps, triceps, nokunye okuningi yezinye encane imisipha isiqu. Nokho, kuyafaneleka ukuthi olimele ku nemigoqo engalingani kungenzeka kuphela uma ayilungile umsebenzi inqubo.

Ngaphambi kokuqalisa i ukuqeqeshwa esebenzayo njalo ku nemigoqo kumele ayejwayele nalezi zidingo ezilandelayo:

1. Kufanele uqale izifundo kusukela phezulu yonke indlela, ngokuvumela imisipha ukuba alulame ngokugcwele ithoni bese ukulungiselela umsebenzi.
2. Lapho wehlise esifubeni kufanele esitshekile kancane phambili, njengoba kule sikhundla uqotho umthwalo oyinhloko ziyokuwa kuphela triceps.
3. Imilenze kufanele ibheke emadolweni efinyelela emaqakaleni zihlangene. Le ndlela izivivinyo lula kakhulu ukuvikela izindlu sesimweni ezintweni ezingafanele.
4. Kungcono ukuba baphumule kwesilevu phezu kwesifuba, ukugcina lesi sikhundla kuze kube sekupheleni indlela.
5. Gobisa izindololwane yakho ngenkathi ukwehlisa kufanele kube kuze kube yileso sikhathi, kuze ngokuhlanganyela carpal ngeke kuvele emgqeni efanayo ne emakhwapheni. Ngakho kubalulekile ukuba afeze Uzalo kancane. jerks Quick kwayo kuleyo ndawo yokuhweba kwindawo eliphakeme usesimweni imisipha ukulimala pectoral.
6. Ngemva kokuqeda kokuhlaba ikhefu iDemo lapho ubuza, kubalulekile ukuba uqhubeke kahle futhi kancane ubuyele indawo yokuqala.

Ab Workout

Yini unikina Dips? Okokuqala imisipha yesifuba. Naphezu kwakho konke lokhu, nemigoqo kungaba umqeqeshi omkhulu zifezeke imisipha besisu. Ukusebenzisa ezivamile ku nemigoqo parallel for ukuqeqeshwa cindezela kuyinto "ekhoneni". Umsebenzi oyinhloko lapha igcizelelwa oluvundlile ngezandla zakhe baphakamise emadvolo afinyelela esifubeni sakhe futhi kucwila phansi. Phakathi indlela ngamunye kufanele azame isikhashana ukulungisa emadolweni akhe kule sikhundla phezulu. Ukusebenzisa "ekhoneni" kungaba ukuhlala hhayi nje endaweni Amabha engalingani, kodwa futhi kubha ovundlile. Nokho, kuyinto inketho sokuqala amandla amaningi.

Rock cindezela ku nemigoqo can ngosizo ephakamisa imilenze. Naphezu lula okusobala izivivinyo, kwenza kube nzima, ikakhulukazi ngaphandle kokuzilungiselela. Ukuze isebenzise ngokwanele ukuba bencike izandla zakhe Amabha ngenkathi ephakamisa imilenze yomibili ngenhla nemigoqo ezingeni, bawendlala emhlabeni. Lokhu kungaba izinhlobo eziningana, uma uthanda, ukuguqulela izinyawo kushintshana kwelinye direction bese omunye phezu sokunene nesobunxele bar.

Omunye umsebenzi ngempumelelo ku nemigoqo ukumpompa imisipha besisu kuyinto ukukhulisa esifubeni. Ukuze nokuqaliswa kwalo kufanele ibekwe omunye nemigoqo, baxhuma zakhe ngemva kwenye. Behleli ngendlela ku nemigoqo kufanele yeka umzimba ngendlela low ngangokunokwenzeka, ukunakekela hhayi bend emuva. Ngenxa yalokho, ukuqalisa ukusebenza okufanele kwemisipha besisu zizohlala voltage egcwele.

Kanjani ukwakha esifubeni ku nemigoqo?

Mhlawumbe imishayo kuyindlela ephumelelayo for balifundisise imisipha esifubeni. Push-ups on rungs parallel kulula ngokukhethekile, kodwa kufanele uqaphele le mibandela elandelayo:

• ngaphambi kokuba baqale ukusebenzisa nemigoqo uzotshala esifubeni, udinga efudumele ezinhle futhi kulungele imisipha yakho;
• ngaphambi kokuba akhiphe indlela elandelayo kufanele siphumule emva kwamaminithi ambalwa, ezama ukuzenza akhululeke ngokuphelele imisipha;
• uzotshala nesifuba ukuze sibe abafundisi abaphumelelayo, ibanga phakathi crossbeams amabhodi kufanele kancane idlule ububanzi emahlombe;
• bahlanganyele njalo ngezikhathi ezithile ukuze kuzuzwe imiphumela ingabonakali;
• ukugwema ukulimala, indlela zivuleka esifubeni ku nemigoqo kahle, kubalulekile ukubuza onguchwepheshe;
• inani ezinikezwa ngezinye isethi ngamunye akufanele kube ngaphansi kuka-10-12 ukwehlisa futhi nokuphakamisa.

Triceps zivuleka ku nemigoqo

Ukuze ekhiphela up the triceps ku nemigoqo, kubalulekile iphendukele inqubo efanele. Ibanga phakathi imishayo parallel kumelwe nakanjani idlule ububanzi emahlombe, kodwa kancane kuphela. Lapho ukwenza ukuzivocavoca ku nemigoqo engalingani nge ibanga kakhulu kukhona kunengozi enkulu ebangela umonakalo nebhande ehlombe.

Iqala ukuqeqesha triceps ku amabha ukwamukelwa amalungiselelo ezandleni oqondile. isandla Landelayo phansi isikhundla aphansi kuze izingalo engela emhlabeni ^ngo-90 °. Kulandelwa kuyanda kancane kancane kuze kube indawo yokuqala ngaphandle jerks ezingadingekile. It ngaleyo ndlela ngempumelelo wasebenza ngaphandle ikhanda medial we triceps.

ukuqeqeshwa isisindo

Ngokuphelele esikhundleni cindezela kusukela esifubeni can kuphela imigoqo. Lokho wazamazama izivivinyo ezifana sezivele kuchaziwe ngenhla. Ukuze isebenzise ku nemigoqo parallel yaphenduka umsebenzi eziyisisekelo zifezeke imisipha esifubeni, kufanele sisebenze sebebuye baqeqeshwa ukumelana. imithwalo okuphephile kungaba ibhande ekhethekile okhalweni, isikhathi ngasinye usebenzisa isisindo obubaluleke kakhulu.

Ngaphambi kokuba bathathe izifundo zabo ezinesisindo, kufanele sisebenze kanzima ngokuletha imishini izivivinyo kudingekile ekupheleleni. Futhi kubaluleke kakhulu iyona ukukhethwa kuheleza ezimenza azizwe atjhaphulukile.

yokutakula

Njalo umsubathi abanolwazi uyazi ukuthi kukhulu kangakanani indima enqubeni kwemisipha ukukhula zithole imiphumela emihle kudlalwa isenzo. Uma sikhuluma ukuqeqeshwa ku nemigoqo engalingani, ochwepheshe batusa ukubhekana hhayi ningi than suku.

Opha ngokucophelela imisipha esifubeni, ngesikhathi yokutakula kumele kwanele ukunikeza umzimba isakhiwo izakhi futhi inenzuzo ukuthuthukiswa yemisipha trace izakhi, kuyilapho ungakhohlwa mayelana ukuphumula Imininingwane. Ukulandela zonke lezi amathiphu, ungakwazi ngaphandle zabasebenzi kakhulu futhi ukusebenzisa akhathazayo ukuze ngempela kucwaningwe esifubeni ezikhangayo, kuhle akhishwa up izingalo kanye nemisipha besisu ivelele ngokucacile.