Indlela ukwakha izihlunu ingalo ekhaya?

Iingcebiso kwi ukumpompa njani imisipha izandla, ngokuphathelele ukuphunyezwa beemvavanyo ezifanelekileyo ekufundweni deltoid izihlunu, kunene, esineendidi kunye zomfana. Kwaye kulula kakhulu ukunyusa ubungakanani enkulu imisipha, kodwa ke ezinye iinkalo enye ngesandla kufuneka ukuba basebenza, kodwa iqela ngalinye akukho imisebenzi emininzi ngaphezu ezimbini ezinkulu ukuba kwenziwe Amazing mnye.

deadlift

Indlela ngokukhawuleza ukumpompa up izihlunu iingalo ku ejimini? Sebenzisa i deadlift yenye ukuzilolonga ezimandla apho intsebenzo kuyimfuneko ukusebenzisa ubunzima enkulu. Ukusebenzisa post, uzibandakanya ukufuna, kodwa umsebenzi kwezi izihlunu ziya kuphekwe kwenye imo static. Nge umthambo deadlift uloliwe phantse yonke kwezihlunu emzimbeni womntu, kuquka intliziyo. Lo msebenzi buyafuneka, kubandakanywa uqeqesho izandla.

imisipha zamagxa

Iingcebiso kwi ukumpompa njani izihlunu iingalo, kunika epheleleyo ukuzilolonga kwizihlunu zamagxa, apho wofika kwezihlunu nganye kufuneka imithambo ezithile. Kuba isiqalo ngexesha ukuqeqesha ngokwaneleyo beemvavanyo nje ezimbini ezisisiseko, ezifana cinezela kwesitulo yaye etsala evela babemile. Ukwenzela ukuba kuqeqeshwe egxalabeni olwandle ngaphambili, kuyimfuneko ekukhuliseni dumbbells phambi kwenu, yaye ukuba sisebenze ngaphandle ogudle umlinganiselo sele kuyimfuneko wokubavusa dumbbells emacaleni kuphela.

Delta umva yokuqeqesha nzima, kuba mithambo kwenziwa i nedawo bethana. Esi sikimu iba simse abadlali abenza steroid, ngoko ukuba bayathandabuza ukusebenzisa nayiphi kweziyobisi kufuneka kwenziwe deadlift kuphela kwaye cinezela Iijaji dumbbells ukusuka kwindawo ehleli, kwaye ngeveki kwanele kunye ukusebenzisa ezintathu.

Study zomfana

Sicinga ukuba yokumpompa njani izihlunu iingalo ekhaya, ukuqala ukufunda epheleleyo izo- nje imithambo ukuqeqeshwa kwemisipha yaqanjwa isixa esikhulu. Ukuba unayo indyebo lwezixhobo zemidlalo ezifanelekileyo, kungakuhle ayikokunqamla dumbbells ngokuziphakamisa, ukwenza ngethuba uqeqesho iilifti, tsala-reverse ibambelele, usebenzisa i kwesitulo bathanda ukwenza. Nceda avuke bagxila ukusuka kwindawo ehleli, iklasi phezu kwesitulo Lary-Scott, kwakunye neminye imisebenzi emininzi olusebenzayo.

Study esineendidi

Ukucamngca umbuzo ukumpompa njani izihlunu iingalo, musa ukulibala malunga iseti olulandelenayo yenzelwe ukusebenza kuzo zonke izihlunu esandleni, kuquka esineendidi. Kunye esineendidi kunye nenqubo eyiyo ngokukhawuleza kwandisa ubukhulu, njengoko oku imisipha inkulu. Ukuze zivuthelana ngokukhawuleza izandla zenu, kufuneka isibini olulandelenayo rhoqo, kuquka eendaba French, esebenzisa simulators lever ezahlukeneyo, kwakunye usebenzisa iminqweno block nkqo.

Iingcebiso kwi ukumpompa njani izihlunu iingalo, nokubonelela nezinye imithambo kuba esineendidi, kuquka idiphu oomatshini kwibhentshi. Kuba push-ups kufuneka ukhethe i imiqadi ngokwaneleyo emxinwa, kuba kungenjalo umthwalo iza kuwa phezu kwamanye amaqela kwezihlunu. Kwaye ke cinezela kwibhentshi akakwazi phakamisa iingalo zakho emacaleni ngexesha ngokuziphakamisa, okanye msebenzi uya kwenziwa ngendlela engeyiyo.

Ukuze umthwalo yabekwa phezu esineendidi, kungabi izihlunu pectoral, iingalo kufuneka ezitshibilizayo ihambe kumgca umzimba. Ukuba iingalo zenu ngexesha msebenzi ngokwazo umtshato ngeenxa zonke, kufuneka nje ukunciphisa ubunzima bar iyasetyenziswa. Ukuphuhlisa izihlunu ezi ziyenza ngokwahlukileyo kwabasaqalayo akutsho ukuthi, ekubeni eli qela kuyo nayiphi imeko aya kusetyenziswa ngexesha ezinye imithambo, izihlunu aliqini ngokukhawuleza ngokuthe kwandisa ubukhulu.