Isandiso izingalo on the block. Amasu kanye umehluko wemisindo nemiqondo yamagama

Lokhu umsebenzi ukuze izandla yisona esikhulunywa abantu abaningi besifazane, njengoba ngempumelelo kuqinisa endaweni ususondele. Njengoba wonke umuntu uyazi, wobulili bubuhle ezingaphezu kuka makudle kwabo amakilasi ejimini kuka tyaganiyu dumbbells kanye barbells, ngesikhathi ejimini. Kodwa ungakwazi ngokuvamile ubone nokwelulwa izingalo kwi iyunithi eyenziwa amadoda. Isakhi esiyinhloko, njengoba nazo zonke izivivinyo, ukuqaliswa ofanele ngezinto zobuchwepheshe, ngaphandle okuyinto ke nje Bekuyoba ukungabi nangqondo.

zinengxenye Yikuphi imisipha

Isandiso izingalo block - kuba umsebenzi angawodwa. Esuselwe ke triceps, okuyinto oluthatha ezingaphezu kwesigamu umthamo izandla. Ngalesi umsebenzi, njengoba isandiso izandla phezu block, wena kuzokhulisa amandla triceps. Futhi, kuyokusiza ukusebenza triceps futhi udale impumuzo ezandleni zakho, susa jelly okuthiwa. Uma ngenkathi kwenziwa ezinye izivivinyo ezandleni uhlangabezana nobunzima, izingalo isandiso ukuvimba ukucindezela kuzokhulisa umthamo kanye lula ukuqaliswa yabo. Futhi inzuzo ebaluleke ngempela ukuthi lo msebenzi ngokuphepha, njengoba omunye kwemisipha abathintekayo, voltage yonkana ephansi emuva lapho, futhi nalo akukho umthwalo, futhi ubungozi bokulimala.

umehluko wemisindo nemiqondo yamagama

I indima ebalulekile eyadlalwa Eqinisweni, lokho isikhundla uyongithatha ngesikhathi umsebenzi. Kufanele uthole bona sesimweni lapho ehlombe indololwane endaweni kumelwe zibekwe, wonke umsebenzi kufanele kwenziwe amandla ibhodi lemisindo. Ukuze wenze lokhu, kufanele uzame izikhundla ezahlukene futhi uthole ukhululekile kakhulu. Ufuna ukuba sesimweni esingcono ungakwazi asondela kakhudlwana embhalweni Simulator noma, kunalokho, ukusuka, zama ukuba bencike phambili kancane. Kodwa into - ungavumeli umsebenzi endaweni ehlombe, kulesi simo, umsebenzi uyoba imisipha iqembu ezahlukene.

yasekhaya

Isinyathelo sokuqala ukukhetha isisindo elilungile kakhulu. Kufanele ayithathe ngaso leso sikhathi esikhulu. Khetha eyodwa lapho rep zokugcina kinina uyakuwufeza ngomzamo omkhulu. Ngokulandelayo, wagqoka isibambo ukubamba isandla kusukela phezulu phansi. Kubalulekile ukuthi izandla zakho babe kude ebanzi kuka ububanzi ehlombe. Kancane ukuguqa yakho, umzimba kancane esitshekile phambili. Esikhathini isikhundla sokuqala ezandleni kufanele ibheke engela kwesokudla. I izindololwane kufanele yayicindezele emzimbeni.

ukubulawa

Kusukela izingalo isandiso nge block engenhla kuyinto umsebenzi elingalodwa, wena ngesikhathi abulawe yayo kufanele azame ngangokunokwenzeka ukuba sifeze ezinyakazayo kuphela yi-triceps. Letha ukunyakaza abushelelezi bar phansi kuze izingalo zakho ayiqondile. Bamba lesi sikhundla ngoba 1-2 imizuzwana, uzama engcono uhlobo triceps. Kubalulekile futhi ukuqapha ukuphefumula. Kulesi sigaba, kufanele exhale. Ngokulandelayo, kancane ubuyele endaweni yalo. Ngalesi sikhathi, ukuphefumula. Kokunye indlela, kungcono ukwenza 10-15 ezinikezwa.

Ungaphinde ubone ukwahluka ezahlukene lesi sivivinyo. Ngokwesibonelo, isibambo kungenzeka indophi noma ezinye ukuma. It kuvela ukuthi isibambo nalo libalulekile. Kukhethwa kuncike kakhulu umgomo ufuna ukuphumelela. Ikhebula isibambo has amplitude enkulu, okuyinto umthinta ngokujulile u okwengeziwe kwezintambo zesivikelo sesifuba kwemisipha. isibambo Direct study ngaphezulu ngokucophelela ikhanda ngqo triceps, kanye V emise - elingaphandle ingxenye. Ngaphezu kwalokho, abanye abadlali bakhetha ukusebenzisa isandiso izandla phezu block phansi isango reverse. Nale isikhundla isandla uzokwazi ukufeza inembe kunazo ukuhumusha kwemisipha. Kodwa lena inguqulo kancane nzima ekusebenziseni zakudala, njengoba iminwe eside wenza umthwalo omkhulu, ukuze izandla zakho kufanele uzilungiselele.

Izincomo ukuze aphumelele umzimba

1. Gada triceps umsebenzi bese uzama ukusebenzisa ngangokusemandleni kwezinye izicubu.
2. Uma ufika esibi kunazo zonke, umise imizuzwana embalwa. Kulokhu, ezandleni obufanele bulungiswe isikhundla.
3. Buyela isikhundla sokuqala wenziwa kahle, ungawulahli nesisindo.
4. Khumbula ukuthi izindololwane zakho kufanele libe seduze emzimbeni.
5. Phakathi umsebenzi kubalulekile futhi ukuthi isikhundla lapho izinyawo zakho. Kufanele kancane agobile, futhi umzimba - kancane esitshekile phambili.
6. Isandiso izingalo phezu ukuma block kuyinto engcono ukuze ungeze uhlelo lwakho ukuqeqeshwa umsebenzi wokugcina, ngoba "khama" ezinhle amabutho zokugcina asele ezenza izivivinyo ephumelela kunazo.
7. Uma usanda kuqala ukwenza umzimba ezandleni zakho, ayiqondi ngesikhathi esisodwa ngoba isisindo omkhulu.
8. isandiso izingalo nge iyunithi engenhla akunconyelwe ubuhlungu emahlombe.
9. Inani elikhulu izindlela - kusuka 3 kuya 5 at 10-15 ezinikezwa.

Wawunodonga bonke butholakala enqubweni eyinkimbinkimbi eziyisisekelo lesi sivivinyo. Into esemqoka - akuthathi isikhathi lapho kukhishwa, zama ukuzizwa imisipha.