Indlela yokukhuphela emagxeni usebenzisa dumbbells?

Kuba abantu abaninzi, umbuzo njani ukuze ahluze amagxa, yinto efanelekileyo kakhulu. Aliphelelanga ukuba libe yinxalenye umzimba ukuze igxininisa amandla abo nenkalipho, njengoko ibe liliso elibhukali nelibanzi, omkhulu igxalaba. ubonakaliswa ukuba xa etshintsha rhoqo iintlobo inkanuko, oko kukuthi, ngokuguqula iintlobo beemvavanyo, ukukhula kwezihlunu ukunyuka. The main izihlunu zamagxa ezi deltoids, nto leyo, yahlulwe yaba phambi, phakathi nangesemva. Iza kuba luncedo ukuba ifundwe ebudeni umthambo yedwa.

Ngaphambi kokuqhubeka umbuzo ukuze ahluze indlela amagxa, kufuneka ifudumale. Oku kubaluleke ngokukhethekileyo ukushushubeza umbhinqo emagxeni. Oku ukwenza kujikelezo setyhula, iingalo mahi, umphakamisi iintsimbi lighter njalo njalo.

nokuzalana izandla

Ehleli phezu kwesitulo, nithabathe iyileyo indoda dumbbell. Ekuqaleni, kunye nengalo weighting eziwileyo lathamba, phantsi ecaleni umzimba. Ke kakhulu kubavelisela ngesandla, ngokwenza impefumlo ukuba angahlala okomzuzwana phezulu aze aqalise kancinane uthobe izandla zakho phantsi, ukwenza siphefumla. Phinda amaxesha 4 x 6-8.

Ingqiniba ngexesha lo msebenzi kufuneka maxa kancinci. Ukuba ubunzima ayikho enkulu kakhulu - ukwenza iintambo, ephethe dumbbell kwi indiza kunye nomzimba, kunye dumbbells obukhulu ubunzima, uyakwazi enokuzisa phambili umganyana. Uyacetyiswa ukuba enze lo msebenzi phambi isipili ukuze abe nako ukuze alungise ubuchule uze ubone ukuba ahluze indlela emagxeni ngokuchanekileyo.

Ezihlala apha izandla ithambeka

Lo msebenzi uza kunceda kuphela kwandisa amagxa, kodwa uza komeleza izihlunu umva. It lwenziwa ngokufanayo kulowo ezidlulileyo, kodwa indawo yokuqala eyahlukileyo - aguqe amadolo kunye nomzimba eyomeleleyo ibheke phambili. Ngexesha ukuqaliswa layout kangangoko kunokwenzeka zisetyenziswa deltoids angasemva.

Njengoko ukhetho - ungaya lichotshelwe ekhethekileyo bethana.

Zombini ezi ntlobo ingcingo kufuneka kwenziwe ngexesha behleli. Ukuba inqanaba zoqeqesho ivumela, unga zama ukwenza ezi imithambo xeshikweni emi ngeenyawo. Kodwa qiniseka ukuba uwenze neqabane zibekwe kufutshane umnatha wokhuseleko.

Cinezela ne kokutshintsha esihlahleni

Uhleli ngqo kwi kwesitulo ekutsaleni isandla kunye dumbbells phezu, phambili ezintendeni zisebenzisa iinkonzo. Yenza yandisa dumbbells linye, olujikelezayo iibhrashi isandla sakhe entloko yayo (siphefumla). Emva koko buthi dumbbell ukuya kwindawo yokuqala (inspiratory). Phinda okufanayo isandla yesibini. amaxesha 4x6.

Ngexesha ekuhleni - isantya ubuncinane kwaye ngexesha ucofe kwibhentshi - ubuninzi. Le umthambo kunokuba nzima, kodwa ikuvumela ukuba ukwakha ngokukhawuleza kwezihlunu. Yenza oku kwesitulo nga ungqiyame umva ngasemva lichotshelwe okhethekileyo. Kulo mzekelo, imadlana umthwalo ngasemva. Ukongeza esihlunwini deltoid kuthetha esineendidi kunye nezinye izihlunu. Ngoko ke, lo umda umbhinqo igxalaba ikhula ngokukhawuleza.

Benching le ngobuwena inokuba dumbbells osusa ezimbini ngaxeshanye ngoko nangoko. Kuyenzeka ukuya umbuzo ukuba swing njani emagxeni akhe, kude kakhulu ngakumbi kwaye enze umatshini wokuqala nje isandla sakho sokunene. Ukwenza inani elifunekayo iindlela ukuya ngasekhohlo. Lo msebenzi olungileyo kwiimbaleki abaqeqeshiweyo, njengoko kunokwenzeka ukuba kwandiswe kakhulu ubunzima arhente izikali.