Enamandla nokuhomba umva - intonga wafaka ithambeka

Bodybuilders mangaza abalandeli kunye elikhulu muscled umva. Kakade ke, oku ziziphumo yoqeqesho elide kwaye nzima phantsi kweenkqubo ezizodwa. Kuye kudala singqiniwe ukuba benza weightlifting eyenziwa ngcono alandelayo imithetho ethile. Womdlali kufuneka aqonde yeyiphi iqela izihlunu ufuna ukusebenza. Ngenxa yesi sizathu, ukhethe yonke imisebenzi efunekayo. Ngaba wakha wambona imbaleki oye Impontshelwa ingalo enye okanye umlenze? Workouts ibandakanya isethi olulandelenayo egxininisa kuphuhliso ngokupheleleyo onke amaqela kwezihlunu. Kwaye yintoni nenye okanye abanxibe impahla ngaphandle kakuhle ephuhliswe umva? Ngapha koko, le yinxalenye yomzimba kuqinisekisa impumelelo yembaleki phantse yonke imidlalo.

Indlela ukwandisa umthamo umva? Leyo intonga ukuwutyhalela kulo ithambeka uya kukunika ithuba elihle lokwenza ezinamathele ngokubanzi. Lo msebenzi woyisa abadlali ehlabathini lonke. Umthwalo eziphambili iwela inxalenye phakathi umva. Ukuba intonga ukuwutyhalela kulo ithambeka uya kuba umthambo esisigxina kwinkqubo yakho, apho kuya kubakho ukongeza Ebubanzini phezulu nasezantsi esihlunwini ebanzi ye trapezoid. Olu qeqesho ke kubaluleke kakhulu ukujonga ukuphunyezwa oluchanekileyo buciko. Indlela kuphela emva yakho iya kuba okukhulu ngakumbi kwemisipha.

Ngoko ke, simi phambi bar, iinyawo akukho banzi namagxa, amadolo wazolula kancinane. Iingcebiso kunye benze intamo phezulu projectile okumbophelela. Umgama phakathi ezintendeni kufuneka ingadluli nobubanzi kwamagxa. umntla Okulandelayo owa phambili phantse zifana phantsi. Head ujonge ngqo phambili, ugobe amadolo kancinane. umsipha empontshwa kwinkqubo yokuphunyezwa kufuneka ibe ombane rhoqo. Kubonakala ukuba le bar oxhonywe kwi mdlali ezandleni ngqo kwinqanaba shins. Phefumla kwaye nsinya projectile ukuya isisu. Gcina iso iingalo zenu, ekufuneka ukuhamba ngokungqongqo phezulu phantsi. Abaphose phezulu kangangoko. Tsala intonga kuphela izihlunu umva namagxa. Umbutho kufuneka zibe mpuluswa, ngaphandle zonke uphakamisa. Xa njengexhalanga uya malunga esinqeni, uwukhuphe ngokucotha asezantsi phantsi. Ukuze kufikelelwe isiphumo eliphezulu, kufuneka umzimba, intloko namanqina ngexesha kwisikhundla iseti esisigxina. Qaphela ukuba amadolo zakho. Bamele rhoqo zigobile. Lungisa ngasemva, abe enhle kancinci. Musa, naphantsi kwazo naziphi na iimeko, le yinxalenye yomzimba isondezwa. Ngoko ke kwandise amathuba okuba yokwenzakala. Ngokuxhomekeke kwi migaqo ikhankanywe ngasentla zityediwe yintonga kwithambeka uya kumnika iziphumo ezinqwenelekayo. Ukuze kwandiswe uluhlu sesindululo, ungasebenzisa dumbbells.

Kakade ke, intonga baphikele esisu - umthambo esiyingozi, kodwa nemveliso kakhulu luncedo. Eyona nto ibalulekileyo - ukwenza ubonisa ekhuselekileyo zempilo. Xa enjalo Kwimeko iya kuphunyezwa inzuzo enkulu.

imithambo eyiyo apho wayesebenza umva yonke, uthathwa ukuba i deadlift le bar. It is a uqeqesho olusisiseko kuzo zonke lifters abanamava. Oku kuvumela iimbaleki ukuba ukusebenzisa polyarticular ixesha elifutshane ukwakha ubunzima omkhulu kwezihlunu. Ngasemva wenziwe yobungakanani, ezintle. Ngexesha lo msebenzi la maqela alandelayo ukusebenza izihlunu: isihlunu esineendidi, kunene, ezinqeni, ukugoba kunye latissimus dorsi. Njengoko ubona, amancedo imithambo kunganzima ukuba nemikhuba.

Iimbaleki ezininzi makhwelo bakholisa ukwenza deadlifts ngoko nangoko. Lena yimpazamo. Okokuqala, kufuneka ukulayisha umva usebenzisa squats. Kukho iindidi ezimbini beemvavanyo: bamandulo bandihlabe amahlanza "sumo". Zombini ezi ntlobo athandwa kakhulu phakathi abadlali. Ezahlukeneyo kuphela toe sentlalo. Kubonakala ngathi akukho nto kunzima kolu vavanyo. Enyanisweni akunjalo. Kufuneka ukuba eze kwi bar kumgama ubuninzi kwi bar ngelixa uphakamisa emathangeni sliding. Buyela kufuneka igcinwe ngqo. kanye ziyenyuka wenziwa kakuhle, kunjalo musa ukuba enze jerk. Ukuba usebenza benemizimba kuqinileyo, kufuneka ubeke phezu ibhanti ubunzima, nto leyo eya ukulungisa ukuma yakho umva.

Enoba oko, le mithambo mibini sisebenza kakhulu yamaqela kwezihlunu. ukutsala nje induku kwithambeka elide iphuhlise inxalenye phakathi umva.