Indlela ukuxhawula amagxa: Tips umqeqeshi

elide sele kudlule emagxeni ezibanzi i mfungho lowu kombisaka xivindzi. Kakade ke, imbonakalo ayikho umlinganiselo kuphela wovavanyo babantu, yaye ngokufuthi ezilahlekisayo. Noko ke, "bahlangane iingubo," yaye kwimeko yethu - ngesithomo. I ebanzi amagxa, izinqe ayemxinwa, kwaye sportier ibonakala yabantu. Ngoko ke, amadoda ungathanda ukusebenza ngaphandle izihlunu zakho emagxeni, nangona uqeqesho lwabo lu dityanisiwe ezininzi iingxaki.

Uqeqesho eli qela imisipha kunzima kuba ngokukhawuleza sakuqhela umthwalo, ngaba anatomically isakhiwo inzima kwaye zitye kukwenzakala. Ngoko ke, ukuba wenze amagxa big ngenene, kufuneka ukuba aye kuthetha inkqubo yoqeqesho nzulu kakhulu. Namhlanje siyazi into features isifundo emagxeni, aze ajonge indlela eyiyo uyisele kwamagxa. Aze asincede kweli cebiso of bodybuilders abanamava.

nokwakheka

Phambi kokuba ufunde ukwenza kakuhle yaye ngokukhawuleza kangakanani ukumpompa i amagxa, kufuneka ukuqonda isakhiwo lamaqela izihlunu kwaye isebenza njani.

Ngenxa yoko, imisipha umkhono, nto leyo nayo udla ngokubizwa ngokuba deltoid, iquka la macandelo mathathu (imiqadi): ngaphambili, eliphakathi (aka kwicala) kunye nangasemva. Ngalinye imiqadi ezisebenza umsebenzi ezahlukileyo obandakanyeka okukodwa. Ngenxa yoko, ngokuba isebe ngalinye, kukho imisebenzi ethile esebenza yena yedwa. SobuKristu uphakamisa isandla sakhe phambi kwakhe, i-avareji - up nge ecaleni nangesemva - isenza ingalo yakhe umva. Ngenxa yoko, isihlunu ufumana umthwalo obuziintlobo ezininzi kunene.

makhwelo abaninzi yezixhobo zecomputer isakhiwo umkhono, becinga ukuba umsipha imilo enye ungqukuva, ukuba ampontshwe yi projectiles enzima, ephakamisa ukuba phezulu (press intonga iintsimbi emi cofa kunye t. D.). Le ndlela ngeke aphumelele. Ngaphezu koko, akukho yinto nje kuphela, kodwa travmoopasen.

Umsipha deltoid kubekwe phezu kwegxalaba joint-ethe kakhulu. Ngoko ke kubaluleke kakhulu ukuba ukugcina ngocwangco, walinganisa uqeqesho, kwakunye ukuzithwalisa imithwalo kuyo. Inyaniso ukuba le nto ndiyibhalayo ngamaqela amathathu, ibonisa ukuba imisebenzi ezisisiseko zokukhula imisipha eqhelekileyo akayi kuba ngokwaneleyo.

Iimpawu Amazing

Ngokusekelwe yokuba ogudle wahlulwe imiqadi ezintathu, kusengqiqweni ukucinga ukuba kufuneka sisebenze ngokusebenzisa ngamnye kubo ngokwahlukeneyo. izihlunu yokuvelela ayikho kwinto yokuba yahlulwe yangamacandelo amathathu, kwaye ukuba la masebe anoxanduva intshukumo ezahlukeneyo ngokupheleleyo. Umzekelo, a esineendidi umqadi ezintathu-kakhulu (ukuba athe ngokuba "esineendidi"), kodwa kumda wesangqa umthwalo kubo ezahlukeneyo kancinci. Kwimeko esihlunwini igxalaba kunzima kakhulu ngakumbi.

Ngoko ke, oomatshini bokushicilela enzima, adla bangamakhoboka abaqalayo ngaphandle ukuzikhetha umthambo angasebenzi. Kufuneka kukhunjulwe ukuba imisebenzi enzima ezisisiseko kunye nendlela abangafundanga inokuzisa ukonzakala okukhulu. Oku kunjalo ikakhulu Nge kwibhentshi cofa ngenxa intloko, isikhokelo apho ezingeyondalo yamanyama kunye kwinqanaba imbono ukwakheka komzimba. Ngoko ukuqala kungcono ukukhetha njenge esisiseko exercise Iijaji Nge esifubeni.

Ukuze imithambo esisiseko wanika isiphumo yaye akazange nemiphumo ebuhlungu, kufuneka ukhethe ngokuchanekileyo ubunzima, landela ubuchule ifanelekileyo intshukumo kwaye inkqubo yoqeqesho efanelekileyo. Ngoku makhe sifunde ukuze ahluze emagxeni indlela efanelekileyo. Amafoto kusinceda ukuba ngokukhawuleza uwuqwalasele lo mbandela.

imisebenzi esisiseko

imisebenzi ezingundoqo ebizwa apho amalungu ezininzi inxaxheba, kwaye kananjalo kuthagetha umsipha inxaxheba ukuhanjiswa eziliqela izihlunu axhasayo. imisebenzi enjalo ayingozi ngaphezu bodwa, kodwa ngempumelelo mkhulu kwaye kwandiswe amandla. Ngaphandle le mithambo, uqeqesho nomlenze ayisebenziseki kwaye zingagqibeki.

Bena cofa Nge ukuma okanye ehleli

Lo msebenzi zixhaphakileyo esisiseko nkanyamba. Ngoko ke, oko kuthathwa abanxibe impahla zakudala. Ngenxa esikumaphephandaba emirini, ungasebenzisa zonke imiqadi zamagxa, kodwa ugxininiso luya kulala ngalo kwicandelo eliphakathi. Ukuba zingatshintshwa kancinane indawo iingalo, kwaye ukubambelela ngqo Buyisela umva, umthwalo uya shift delts ngaphambili.

Kodwa oku akunconywa, ekubeni ngemiqadi ngaphambili kwaye bathathe inxaxheba kuzo zonke imithambo oomatshini. Njengoko sele kukhankanyiwe, umatshini kwesitulo, ungenza apha esifubeni, yaye emva entloko. Le ndlela yesibini kuyingozi kakhulu, ngoko ke akukho ezifanelekileyo kwabasaqalayo.

Kunye koomatshini Kucetyiswa ukuba uqale imini uqeqesho. Ekubeni imithambo polyarticular, zifuna ukuzikisa ingqondo ngokupheleleyo yaye amandla ethatha ixesha elide. Ngoko ke, wabashiya ekugqibeleni, wadinwa nezinye izenzo womdlali emngciphekweni yokwenzakala kakhulu.

Umzimba ngobuwena benching intonga offloads esinqeni kwaye umlinganiswa ubushushu. Kucetyiswa ukuba ukuziqhelanisa imithambo zombini iinketho.

Bena cofa Nge Smith mshini

Lo msebenzi uye umsebenzi ofanayo njengoko ezidlulileyo, kodwa kuba ikhuseleke kakhulu. Enye mahluko - basuke umsebenzi izihlunu ukuba ukuzinzisa indawo yomzimba kunye nezandla. Smith kuyi ikuvumela ukuba uqwalasele ngokupheleleyo lokufundiswa iqela ekujoliswe kwezihlunu le. Ukuzilolonga ugqibelele kwabasaqalayo ekufuneka kakuhle buciko.

Iimbaleki abanamava Kucetyiswa ukuba lo msebenzi "dobivku" amagxa emva kokwenza i lift elula. Inyaniso yokuba kumajelo eendaba kwibhentshi zakudala kubandakanya inani zihlunu-ekwenzeni ukuba badiniwe ngokukhawuleza target kwezihlunu. fatigue yabo kukhokelela ekubeni yembaleki kube nzima ukubamba projectile lize ngokwalo emngciphekweni. Kwisitulo kuyi Smith ivumela emagxeni bomthwalo, kwanokuba ekwenzeni udinwe.

press uJaji dumbbell

Kakade ukuba swing indlela emagxeni akhe Nge, ngoku kuyi ezifikelelekayo ngakumbi - dumbbells. Ukususela ngokombono isixhobo umthambo uyafana emibini edlulileyo. Noko ke, oko kwenza ukuba ubuhle nobubi bayo. Phakathi kubakho iingxaki ezimbalwa yi bonisa sifanele kukuba ubunzima yokusebenza dumbbells ngaphantsi kwe ubunzima yentonga. Kodwa awo amakhulu kuvala le ethile kwaye ikuvumela ukuba ukusebenza nzulu esihlunwini, nto leyo ngokuqinisekileyo a plus. Ngokubhekele phaya, xa isandla ngasinye kwiqokobhe eyahlukileyo becala inxaxheba izihlunu ekwenzeni. Babuza izandla zakhe zendalo ngakumbi ukusuka kwindawo umbono ukwakheka awo ngaphezu kwi kwesitulo le bar.

Ngoko ke, lo msebenzi ilungele kwabo ufuna impendulo mbuzo: "Indlela ukulayisha amagxa kunye dumbbells ekhaya?" Emva koko, lo dumbbell unako ukufikelela phantse wonke umntu, ngokuchaseneyo intonga ngumsina yaye kubize. Kakade ke, lo na lo msebenzi yokugqibela kunye olu hlobo ingxaki, kodwa yenye wenqwelwana kuphela.

Nomlenze axoxe (intonga kume ukuya kwesilevu)

Omnye umsebenzi luncedo ezingundoqo, ngaphandle eyenza ngamagxa omkhulu kunzima kakhulu. Njengokuba imithambo zangaphambili, igxalaba axoxe kubandakanya zonke iintsika Delta. Kulo mzekelo, umthwalo eziphambili iwela umqadi ngasemva, nto leyo ibaluleke kakhulu. Okokuqala, eli sebe usoloko aqaphela kuphuhliso ngenxa umsebenzi wayo yokwakheka na umntu kunqabile. Okwesibini, i umqadi kakhulu elikhulu, ngoko inika amagxa kugqiba emehlweni umxhelo.

asebenzisa bodwa

Xa wayethetha umbuzo indlela swing kakuhle emagxeni akhe, yiya yesibini iklasi loqheliso. imithambo wedwa ejoliswe izihlunu ethile ophela umgangatho ophezulu. Bona ngokwabo, ekungasondezwa ukusebenza kakhulu malunga namandla kunye nobunzima kwezihlunu, kodwa uqeqesho olusisiseko nga ezizuze iziphumo ezigqwesileyo. Ukongeza, ngenxa ngabodwa ubonisa ukuba kunokwenzeka ukuba ukusebenza ngaphandle isebe kwezihlunu elithile, ngaphandle kokuchaphazela omnye.

Ngokwenza ezi imithambo emva esisiseko kuba emagxeni umthwalo ubuninzi. ubunzima ezikhulu kolu hlobo loqeqesho akufuneki. Apha indawo yokuqala kukho indlela efanelekileyo. Womdlali kufuneka va umsipha ulayishiwe kulo intshukumo lonke. Ngoko ke, makhe sifunde ukuze ahluze emagxeni usebenzisa dumbbells kunye nemithambo zodwa ngendlela efanelekileyo.

dumbbells yokuza-

Mhlawumbi lo msebenzi oluqhelekilyo avareji ingcaciso (icala) deltoid kwezihlunu bundle. Indlela ukuze ahluze emagxeni nalo? Lo msebenzi, kwakunye nezinye izenzo zokwambathisa zifuna xi ubuninzi yembaleki. Zama ukuba phakamisa iintsimbi kubangelwe imila- ug avareji. Ukuze wenze oku, izandla zakho kufuneka tyaba kwaye kufana umzimba. Ngenxa yokwanda azamkelekanga, ekubeni kakhulu angafundisi nokusebenza kolo qeqesho kwaye lisuswe umthwalo ekujoliswe kwezihlunu. Xa kwindawo ephantsi kunye eliphezulu awo Kuyancomeka ukwenza ikhefu encinane. Kucetyiswa ukuba wenze ukunyuka ngokukhawuleza (kodwa musa ukusebenzisa inertia), kunye ngokucotha ukutshona. Ngexesha ekwehleni kufuneka uzive yakhawuleza elivuthayo phakathi ogudle ye umqadi. Le umthambo kuba ngathi unezandla ezibini kwangoko, okanye ngokwahlukileyo, okanye yanjalo. Eyona nto ibalulekileyo kukuba ukulandela indlela efanelekileyo.

Ukuphakamisa dumbbell phambi

Isebenzisa kumgaqo kwi Kumsebenzi ongaphambili, kodwa ngoku izihlunu ekujoliswe ke imila- ug ngaphambili. Yena unika emagxeni akhe nenkangeleko epheleleyo evumelanayo. Ekubeni lo msebenzi indisokolisa kakhulu ukuba izihlunu, kucetyiswa ukuba ukuthatha dumbbells ezincinane ukugcina indlela efanelekileyo. Phakamisani izandla zabo nkqi na kodwa kakhulu cala - xa zize zijongiswe umzimba.

Ukufuya dumbbells kwi ithambeka

Lo msebenzi yesithathu benemizimba zisekelwe kumgaqo ezimbini ezidlulileyo. Ngoku, lo msebenzi ungena ngomva umtya esihlunwini emagxeni. indawo Ukuqala kulo mzekelo uyahluka ngokuthi umzimba kufuneka ithambeke ukuze oko phantse zifana phantsi. Ukuze kuphuculwe udibaniso intambo ngengqondo kunye nomlenze, lo gama nisaphumle nxamnye intloko lichotshelwe nkqo. Izandla ndikuvuse kakuhle, kodwa ngokukhawuleza kwaye base- - kakhulu ngokucotha. Ngenjongo yokukhulisa isiphumo, unako batyedi kancinane ngamakhamandela iingalo.

ukuxutywa kandi

Apha kukho intshukumo efanayo Kumsebenzi ongaphambili, kuphela umzimba ugcina indawo yayo tyaba ngenxa a mshini okhethekileyo. Lo msebenzi hayi kuphela delts angasemva uzakuwushiya ungajongwangwa ngexeshana umthwalo, kodwa iqinisa imisipha encinane cuff rotator, igxalaba ukunceda umsipha engundoqo phantse zonke mithambo. Kuyanconywa ukuba umva ezizalayo ekuqaleni zakhiwo apha emagxeni, kunye ubunzima kancinane.

Indlela ukulanda isicwangciso soqeqesho amagxa

Emva kokuba ehlolisise imisebenzi esisiseko eziya kusinceda xa lokufundiswa amagxa, khangela indlela yokubhala inkqubo yoqeqesho elungileyo, ukuze baye wavelisa kangangoko.

Ngoko ke, qala amagxalaba izixhaso ezineenkcukacha kunye exercises ezisisiseko, kunye nokugqiba - zokwambathisa ezikhoyo. Amagxa baba bakhulu kwaye womelele, akukho mfuneko ubunzima kakhulu omkhulu-isikali kunye nabameli eliphezulu. Ngoko ke, lo msebenzi esisiseko kuyimfuneko ukwenza ukuya izihlandlo ezili-15 iseti nganye, kwaye ubushushu - kangangezihlandlo ezingama-20. progression mthwalo meko. Ukuqhubela phambili kwimeko abanxibe impahla - ulwando rhoqo umthwalo, leyo kukuqinisekisa ukuba izihlunu musa kusetyenziswa, kwaye ivela njenge rhoqo.

Enye ingongoma ebaluleke kakhulu kukuba kwamagxa ezifana ezahlukeneyo. Njengoko sele kukhankanyiwe, amagxa kufuneka isakhiwo entsonkothileyo kakhulu, kunye neempawu ngokwanelisayo enkulu yokwakheka. Kulo mzekelo, kwegxalaba ayikho amandla kakhulu. Ngoko ke, Delta ngokukhawuleza basabela njani umthwalo isicelo kuso, aze kusetyenziswa indlela amatye rhoqo, kunye nohlobo olufanayo ukuzilolonga. Ngoko ke, ekuphenduleni umbuzo njani ukuze ahluze kakuhle amagxa kubaphulaphuli, singasathethi ke eyahlukahlukeneyo kwisicwangciso yoqeqesho. Ngokomzekelo, iseshoni enye kufuneka zivulwe zhimom iintonga, oku kulandelayo - dumbbells zhimom, ngoko Scott zhimom kwi lo mshini njalo-njalo.

imithambo bodwa ayikho kangako, ukukhetha kangaka apha. Kodwa uyakwazi ukutshintsha odolo zazo. Ngokomzekelo, ukuba namhlanje ekunyukeni wokuqala dumbbells phambi kwakho, ixesha elizayo kufuneka uqale ngotyetyiso ngezandla kunye dumbbells, njalo-njalo. Ezi ndlela zilandelayo ziza kunikwa uqeqesho, nto leyo nje kube mzuzu. Qala ikuba uxabisa isibini ukufudumala-up lisondela ezinobunzima ukukhanya.

Indlela swing izihlunu zamagxa: umthambo complex

imithambo ezingundoqo ezenziwayo iiseti 4 bodwa - ezintathu. Kwinani kophindo ukuba isiseko kunye umthambo sokwahlula ekhankanywe ngasentla.

nemeko yokuqala:

1. Bena cofa Nge Smith mshini.
2. Lwemfuyo Khawungenise mshini.
3. Ukufuya dumbbells.
4. Ukuphakamisa dumbbells phambili.

ukhetho Second:

1. emi cinezela kwibhentshi Nge.
2. Ukuphakamisa dumbbells phambili.
3. Lwemfuyo dumbbell emi.
4. Ukufuya dumbbells kwi ithambeka.

Umba:

1. Press of dumbbells behleli.
2. Lwemfuyo dumbbell emi.
3. Ukufuya dumbbells kwi ithambeka.
4. Ukuphakamisa dumbbells phambili.

Ezi iinkqubo zenza i iseti. Kucetyiswa idibanisa ekugqibeleni isiseko yesibini ukwandisa nomthwalo umthambo.

Abantu abaninzi ukubuza imibuzo enjengale: "Indlela swing umva namagxa," Lo mbuzo ayilunganga. Kunjalo, njengoko lo mbuzo "Indlela swing iingalo namagxa akho?". Inyaniso yokuba, ukwenza isicwangciso soqeqesho, kufuneka baqinisekise ukuba izihlunu ochasene wasebenza ngosuku olunye.

Ngenxa yoko, imisipha ukuba bayancedana emsebenzini, kufuneka ahluze waya kusuku olulandelayo baba ukuphumla elungileyo, ngoxa umsebenzi uya kuba abamelene zabo. Ngokuqhelekileyo ukusebenza emagxeni akhe esifubeni kunye esineendidi, njengoko ezi izihlunu ezenzweni ezininzi inshorensi omnye komnye, ngoxa izo-, emva kunye ab kule musa inxaxheba. Ngoko ke, akunakwenzeka ukuba ukuqeqesha zombini egxalabeni kunye bicep okanye negxalaba kunye umva, kuba ingomso liya kuba umzimba uphela apha esifubeni kunye esineendidi Amazing buhlungu.

supersets

A ukhetho olungileyo zokwambathisa supersets oqeqesho - esebenzisa embalwa kwiindawo ezahlukeneyo esihlunwini ngaphandle ikhefu. Ngoko ke, lo superset kwemisipha lihlombe dumbbells ukuze ikhangeleke ngolu hlobo: ukuzala izandla + + liphume izandla ngesandla yokukhulisa kulo ethambekeni. Ngoko ke abanye kuhamba, yaye yonke into kwakhona ngokuphindaphindiweyo. Esi sakhiwo kuhle ukuba, nangona lokufundiswa imiqadi ezahlukeneyo, umsipha lowo kwempixano imali enkulu kwexesha, nto leyo ekhokelela ekukhuleni kwayo ngokukhawuleza.

isiphelo

Namhlanje siza kufunda ukuba swing indlela iingalo ekhaya kunye lokuzilolonga. Le imisipha kakhulu ezithile. Kwelinye icala, yena intanda ngabantu kuba lomzobo iqhotyoshelweyo, imilo lweembaleki. Iimbaleki ezininzi makhwelo kule nkalo ucinga kuphela malunga ukumpompa njani iingalo namagxa, ukuba bonke ububi, ngenxa yokuba kufuneka ziqulunqe ezintsonkothileyo.

Kwelinye icala, lwamagxa abo babesebenza kwaye kalula kukwenzakala nzima. esiphuhliswe Ngoko ke, kuyimfuneko ukuba ukuzama esweni ukugcinwa indlela egqibeleleyo. Ukuqeqesha nomlenze Kuhle ukuba oko ndikunqwenele enokwenziwa ekhaya usebenzisa dumbbell elula. Indlela ukukhuphela dumbbells amagxa, kakade. Kwaye akukho simulators ezizodwa akukho mfuneko apha.