Lunge eyadlulayo. Indlela uzakubuyela ukutsibela kunye dumbbells? photo

Kukho nezinye izinto eziyimfuneko ukwenza amadoda kwanabafazi. Ekwenzeni imisebenzi enjalo ngeendlela ezahlukeneyo, kwaye unako ukwakha izihlunu uze ubanike lingcono, isiqabu.

Namhlanje siza kukhangela bazizikhulu benza ukuba imilenze ukuzilolonga - ukutsibela kunye dumbbells eyadlulayo. Enkosi kuye, unako ukunika imilenze imilo ngcono ingamelana isiqabu.

Ngawaphi amaqela kwemisipha bazibandakanya?

Kakade ke, inani izihlunu ababandakanyekayo kulo msebenzi, ezinye iindlela kuthelekiswa ndichopha nzima, kwaye amandla, mhlawumbi, kuphela deadlift.

Kodwa, Isimanga, i umthambo "lunge umva kunye dumbbells" sihlanganisa umsebenzi njenge inani elikhulu izihlunu ezingundoqo, kunye nozinzo. Umsebenzi wokuqala loo quads. Ewe, xa ufuna ukwenza ukuba imilenze wamvusa ngaphambili, ngoko akukho ukuhlaselwa uya kuba nzima ukwenza oko.

Ukongeza quadriceps umsebenzi omkhulu glutes. Oku kuza ngexesha xa uvuka ukusuka ezibanzi. Ngenxa abalibona umthwalo ilungu lomzimba, emva lunge ngomnye msebenzi kakhulu ethandwa phakathi kwabafazi, kuba uyakwazi kakhulu ngokukhawuleza ukukhokela ngeempundu ukuze.

A kancinane ngaphantsi kwixesha lolayisho izihlunu ethangeni osecaleni kunye nezihlunu ithole. Ngokungangqalanga inxaxheba kumsebenzi kumaphephandaba, emva, kunye nezinye ekwenzeni.

Njengoko kubonakala, lunging umva usebenzisa phantse zonke izihlunu ezinkulu imilenze, kwaye ikwaquka indawo umsebenzi kwizihlunu zesisu kunye nabanye noxanduva lokwenza benqwanqwa enamandla dystrophy. Konke oku kwenza umsebenzi ukuba asebenze ngaphandle umlenze olusebenzayo.

Siqala ukwenza into elungileyo

Impendulo umbuzo njani ukwenza ukutsibela umva, siya Azigqale ngongoma zilandelayo:

- ukukhetha umthwalo efanelekileyo;

- movement echanekileyo.

Ngoko ke, njengokuba umthwalo efanelekileyo, kufuneka kuqondwe ukuba umntu ngamandla imbovane ayinakuze ithelekiswe. Oku kuthetha ukuba ubunzima ukuba mkhulu yakho, hayi ngokufanelekileyo uhlaselo. Ukudluliselwa, nkqu bodybuilders kakhulu ukufunda kokwenza lo msebenzi, musa ukusebenzisa ngaphezu ubunzima 40-50 kg.

Ukutsibela - umsebenzi ziqu

Ukuhlaselwa ndingengowalo imisebenzi esisiseko, yaye kubalwe i olongezelelweyo.

Lo msebenzi ephambili ukuba uhlale phantsi ngomlenze omnye ezinobunzima obuyi kwaye sisebenze ngaphandle kwaye usebenzise ngokupheleleyo zonke Imicu kwezihlunu emilenzeni, leyo khange asebenze ngokupheleleyo emva kokuba umthambo yokuqala.

Kunokuba imithambo enzima na ukutsibela umva. Amafoto, ocatshulwe kwinqaku, kuqinisekiswa. Ukuba ubunzima mkhulu, akusayi kuba nako ukuma ngokuzithemba ngeenyawo zabo, kwaye oko kunokukhokelela ukugoba ngasemva, okanye iintshukumo okungeyomfuneko emadolweni.

Indlela ukwenza lo msebenzi?

Thatha Nge okanye dumbbell evela ntsimbi zilapha phezulu, ukuwabeka phezu izihlunu trapezius ukuze ube iqokobhe akuthethi ukuba kabi ngexesha uhlaselo. Nangona abanye bazixakekisa umsebenzi wakhe, ephakamisa izandla zakhe kunye iintsimbi phezulu.

Yima umva, wabeka iinyawo zakhe egxeni magxa. Ngoku, washiya unyawo inyathelo umva, loo nto ayenzi ukuthwala ubunzima yonke umzimba kwi unyawo umva - kufuneka ushiye phezu unyawo ngaphambili, ekuqhubeni uhlaselo umva. Amafoto ukuba uyabona, kubonisa ngokucacileyo ukuba xa amanzi awo indawo eliyincopho ukuba liwele phantsi ayikho imfuneko ngokupheleleyo.

Ukuba Ungashiya ngasemva konyawo kwedolo emgangathweni, ungenza ukulimaza joint kwedolo. Kufuneka ube kancinane ukuzisa kwedolo ukuya umgangatho, malunga 5-10 cm. Kulo mzekelo, uya ukunciphisa ingozi yokwenzakala, kwaye izihlunu njalo eladlulayo.

Xa sahlala phantsi, wabeka ubunzima ubuninzi kwi unyawo ngaphambili (uzakuva tsala elinqatyisiweyo quadriceps) kwaye uqale avuke, babuyele imile.

Inguqulelo elifanelekileyo ye indlela yokwenza ukutsibela eyadlulayo

Indlela eziqhuba enhle enjalo zikhankanyiwe, apho isikhundla imilenze kwinqaku asezantsi ziquka umlenze diff uyaguqa kwi-engile degrees 90, umlenze olusezantsi usondele ofanayo uye esandeni; umlenze wangaphambili igotywe edolweni ngama-90, naye, kodwa inxalenye esezantsi imilenze (ukusuka edolweni ukuya nodaka) kufuneka aa Incopho kumphezulu ndawo.

Ngexesha ukwenza ngale ndlela, uya kubona ukuba iinyawo edolweni ukuya ngasemva, xa uthe wahlala phantsi, kuya kuba emva izithende unyawo ngaphambili umgama omfutshane. Kukholelwa ukuba kuphela kule meko hlaselo lwenziwa ngokuchanekileyo kwaye umthwalo obekwe kwi esihlunwini eziyimfuneko ngaphandle ekudaleni uxinzelelo kakhulu kwi omzimba.

Ukuba uziva ezinye kabi kwi amadolo, sebenzisa detox idolo, leyo zingathengwa kwivenkile kwezemidlalo, kwakunye kwi ekhemesti rhoqo. Kakade ke, izixhobo ezikhethekileyo kwiimbaleki kungcono kuba yenzelwe leyo. Ke, ukuba akukho ubuchule-mali, ukufumana ubuncinane ukhetho yamayeza.

Zingaphi iiseti kunye nabathengisi kufuneka ndenze ntoni na?

konke kuxhomekeke kuwe into ozama uhlobo mpathombi kumqolo, ejoliswe kuqeqesho yintoni iinjongo ukuphumeza.

Ukuba musa okwangoku Ndikubekile umsebenzi ukuqeqesha kwendawo, yenza 3-4 iiseti izihlandlo 10-12 emlenzeni ngamnye.

Okusula kunye umsebenzi isiqabu kufuneka beze Kuba eyeyomzimba kancinci eyahlukileyo. Zama ukwenza iiseti 4-5 amaxesha 15-20 kwicala ngalinye.

Kulo mzekelo, maluqhutywe ngolu hlobo: Thabatha ubunzima ezidla, onokuwatshintsha ukwenza ukutsibela izihlandlo ezili-15. Yenza malunga 12 amaxesha, ngoko ukwehlisa ekhulwini ubunzima 20 kwaye wenze kophindo 5 ngaphezulu. Emva koko susa enekuku olunye-20% kunye isihlalo-5 amaxesha ngaphezulu.

Ngoko ke, ungakwazi ukwandisa igazi ukugeleza izihlunu umlenze: yena uya bonke bephela eziyingozi, kwaye kushiya ezininzi izondlo ukuba kubalulekile ukuze sokubuyisela iseli kunye nophuhliso.

Xa ngcono lunge umva?

Lo msebenzi nto ibhetele yokwenza emva squats enzima okanye oomatshini esitulweni, xa iinyawo sele enikina kancinci. Oku kuya khubaza zonke ezingeyomfuneko kwaye usebenzise kuphela amaqela eziyimfuneko kwezihlunu. Ezinye iimbaleki bakhetha ukwenza ukutsibela phambili kwaye umva ekupheleni kwalo Amazing.

Kwakhona ilungile, kuba ngale ndlela, esebenzisa ubunzima ukukhanya, inokuba nemiphumo emihle yokuqinisa kwemilenze ngomtshini ngokupheleleyo ethetha ngokoqobo, "khasa aphume ejimini." Kholwani ndim, kusasa ngengomso uya kuba nako ukuhamba ngokuqhelekileyo, njengoko lungiselelo yenza kube lula ukubandakanya zonke imicu kwezihlunu imilenze, nto leyo umthambo ezidlulileyo walala nje.

Funda inqaku yethu indlela yokwenza ukutsibela umva, ngoku unako ngokukhuselekileyo ukuya ejimini kwaye phantsi kweliso kumqeqeshi ukuzama lo msebenzi. Musa ukulibala ukuba aphuthume ukwenza ukutsibela kunye Nge okanye dumbbells ezinobunzima-50 kg ayikho imfuneko. ukwandisa Soloko umthwalo ngokuthe ngcembe.