Technique batsale bar: elikhulu, aphakathi, ukubambelela elimxinwa. tsala-up program kwabasaqalayo

Iphakama - oku kuyinto kakuhle kakhulu, elikuvumela umzimba wakho ukuguqula kakhulu. Uya kuba bomelele yaye besempilweni, kunye nezihlunu zakho ziya kufumana imilo lweembaleki. Zakhiwo loqheliso yenziwe kwi izixhobo ezizodwa exercise - bar tye. Ukuba ufuna kulula kakhulu ukufumana. gym ngalinye bar tye. Kodwa kwanokuba ngaba aninako ukuya apho, loo nto kungekho sizathu. Hamba na eyadini isikolo, kwaye baqalise ukuba baziphathe free ngokupheleleyo.

Iinzuzo zoqeqesho

Abantu abaninzi bayazibuza ukuba inika batsale bar. Ukuba unomdla kuyo kakhulu, wena ku endleleni zophuhliso self-ukuphucuka. Sebenzisa tsala-umva bakhululeke susa ntshikilelo ukusuka lomqolo. Ukuba unayo ukuma embi, udibane nogqirha wakho phambi kokuba uqale ukusebenzisa. Vis kwi esime ngokugqibeleleyo notsalo umva. Kwaye ukuba usenakho ukubamba up amaxesha amathathu, ngoko womeleze kakuhle kakhulu.

Kakade ke, ukusetyenziswa bar tye liyamangalisa. Ngayo, uya kukwazi ukunyusa iirhafu zalo ngamandla ukwakha izihlunu. Ukusebenzisa ukuqonda uya kukwazi yokumpompa izihlunu ezahlukeneyo ngokupheleleyo kwinxalenye engentla lomzimba. Kodwa ukuba bagcine indlela, kufuneka ukumelana rhoqo. Beginners akukhuthazwa ukuba ukusebenzisa namatye logama nje kungekho kakuhle lubekhona namaChin ubuchule kunye nobunzima babo. Mhlawumbi oku kuya kufuna iinyanga eziliqela.

Technique batsale bar kuxhomekeka kumgangatho yakho qete. Esebenzisa kakuhle, uya kukwazi ukomeleza izihlunu esifubeni, iingalo, emva kunye namaphephandaba. Kodwa ukuba ufuna ukwakha ubunzima esihle, unako ukwenza ngaphandle izikali. Ingasetyenziswa njengesixhobo okhethekileyo, yaye ubhaka eqhelekileyo kunye neencwadi. Uqeqesho tsala-ups kwi bar na amandla kakhulu ukuse-. Ngoko ke chitha ixesha elininzi lweekhalori, ngoko ke kufuneka ukuba balahle umzimba. Usebenzisa rhoqo. Kwaye nje ubunzima bomzimba, kodwa kukhokela umzimba ikwimo entle.

Ngoko phi na ke kufuneka uqale?

Tsala-ups kwi bar (inkqubo ukusuka ekuqaleni - ngundoqo kwimpumelelo yakho) ifuna ubuchule ezizodwa kumanqanaba ahlukeneyo uqeqesho. Ukuba awuyazi ukuba yokukhulisa ubunzima babo, ngoko zama ukwenza ulwamkelo. Thatha pose ngokungathi kokuba waxwilwa, uze ume kancinci nje imizuzwana embalwa. Ngoku ngokucotha unbend iingalo zakhe ukuzihlalela phezu kwepali enqamlezileyo. Yenza lo msebenzi izihlandlo eziliqela ngosuku ngalunye. uya kukwazi ukubamba ngokupheleleyo ukuya kwiiveki ezimbalwa.

Emagumbini ezininzi kukho kuyi emangalisayo - gravitron. It yenzelwe kwabasaqalayo. Enoba uqeqesho wakho, uya kuba nako ukumelana tsala-ups. Awunakucwangcisa umphakamo ubunzima okuthe tye wena. Kwaye uqale ukubamba up. Kodwa qaphela ukuze wena ungabi lula kakhulu. Kungenjalo akuyi kubakho umphumo.

Yintoni ethintela ukufunda ukubamba up?

Tsala-ups kwi bar (inkqubo ukusuka ekuqaleni ngokukhawuleza uya sifunde umthambo) ifuna rhoqo kunye nomonde. Kodwa zintsha ezininzi ngokukhawuleza aphoswe ukwenza, nkqu ukuba bafunda nto ngenene ukuyenza.

Yintoni kanye kuthintela ukuqhuba uqeqesho rhoqo? Kukho izinto ezininzi ezimbi;

1. izihlunu buthathaka kakhulu. Rhoqo ibandakanyeka amandla asakhasayo kunye nokunyamezela.
2. Amavila. Nokuba nje iikhilogram ezimbalwa - yinto umqobo enkulu endleleni eya tsala-ups. Kulo mzekelo, umqeqeshi lithethelela ukuba ukunciphisa umzimba, baze emva koko nje badlule kwi bar tye. Nangona uguqulelo kolunye ulwimi olulula (umzekelo, gravitron) akukho mntu izenza.
3. Mhlawumbi izihlunu ephuhliswe kakuhle eziyimfuneko tsala-abadala, kodwa musa ukusebenzisa ayisebenzi. Kulo mzekelo, ahlawule ingqalelo kwizihlunu abangabancedani. Mhlawumbi nawe unayo izihlunu ezibuthathaka deltoid nemitha, ngokunjalo izandla. Kulo mzekelo, uwafake kuqala. Ngokubanzi, sinikela ingqalelo zonke izihlunu. Kuphela uphuhliso avumelanayo ngundoqo olufanelekileyo tsala-ups.
4. ubuchule engafanelekanga iphakama kwi bar. Phambi kokuba wenze inzame ukubukela ividiyo, okanye ukuba ubonane umqeqeshi. Ngapha koko, ukuba akunjalo ubuchule nje musa ukubamba up.

indlela echanekileyo

Technique batsale bar iquka imithetho ethile ebaluleke gqitha. Zezona ngundoqo uqeqesho olufanelekileyo:

• I yayinzima kufuneka ibe namandla kakhulu. Siqonde bar tye ngokuqinileyo kangangoko kwaye lula ngakumbi.
• Yenza umthambo ngalinye kuphela ngeendleko izihlunu zakho. Musa uphakamisa kunye jolts. ubuchule engafanelekanga nje kuphela kuphumelele, kodwa ibuhlungu.
• Nokwehla benze kakuhle kakhulu. Icotha, ngcono. Ukuphungula uphakamisa.
• Phindwa ngalinye isilevu kufuneka kwi bar tye. Kuphela ngale ndlela kuya kuthathwa ukuba ukusebenzisa abulawe ngendlela eyiyo.
• Musani ukubaphatha ukuphefumla. Khumbula ukuba kufuneka ukwenziwa impefumlo Vuka, yaye endleleni phantsi, phezu koko, umoya.
• Nikelani ingqalelo umzimba. Ngexesha tsala-up kufuneka ibe kwindawo tye.

ukubambelela yokungayi

Imishini retaining ekubambeleleni bar oqhelekileyo - oku kuyinto eqhelekileyo. Kufuneka kakuhle komdlali ngamnye. Kulo mzekelo, ububanzi njengokubamba kufuneka ibe banzi kancinane emagxeni akho. Ukwenza kokwenyuka, isilevu ezingabambi bar tye. Uya kuba nako ukusebenzisa retaining izihlunu esiswini, emva, kunene kunye zomfana. Bonke abo banqwenela ukufunda ukubamba njani ukusuka emhlabeni ukuqala lo msebenzi. Ekubeni ubuchule bakhe ilula. Ngoko ke, umzimba akudingi uqeqesho ngokwasemzimbeni ngokungathi ambambe uhlobo olunye.

Iphakama kwi bar ukubambelela emxinwa

Olu hlobo lokuzilolonga kunceda ukomeleza kumazantsi lat. Ukongeza, iyasebenza izihlunu cipande kakuhle serratus, kwakunye nezo ukuba zibekwe kufutshane amathambo. Lo msebenzi uza kunceda ukuba isiqabu ngasemva ngakumbi womelele. Aqonde bar ukuze phakathi izandla zakho zaba iisentimitha ngaphezu mabini. Imithambo iya kwenziwa ukubambelela ngqo kunye umva. Ngexesha version baphile umthwalo ezininzi iwela izihlunu emqolo. Kodwa ke ukubambelela umva esebenza kakuhle kwazo ingakumbi zomfana.

Nikelani ingqalelo iingalo zakho. Ebudeni ukuzilolonga, kufuneka ukuba ilungiswe. Lonke ixesha unbend ngokupheleleyo izandla. Kulo mzekelo, khumbula ukuba kufuneka ufunde ukuziva izihlunu emqolo zama ukusebenza kuphela. Ukuba retaining ude enze nzima, cela neqabane ukuba akuncede.

ukubambelela reverse

Reverse tsala-ups kwi bar - oku uhlobo elula umthambo. zomfana efaka Excellent. Kuyanconywa ukuba amantombazana andazi ukubamba indlela up. ukubambelela Reverse inokuba kakubi nemxinwa. It yohlukile kwezinye iintlobo nakukuba zize zibekwe kwi bar ngokwayo. isixhobo Umthambo ayahlukanga ekukhotyokisweni ngqo. Iqala ukubamba onyukayo, umlindo amagxa. Kufuneka uvikivwa wabeka umva. Phaya phezulu yabe ukuqala ukunciphisa. Lo msebenzi ulungileyo uya ukumpompa i izo- kunye nezihlunu umva.

ukubambelela ebanzi

Iphakama kwi bar (izihlunu ezinkulu umva ngomtshini) ukubambelela ngokubanzi luphawulwa yokuba ezandleni zibekwe phezu kwamagxa ububanzi. Apha, wonke umthwalo iwela ngaphezulu esihlunwini ebanzi ye ngasemva. Ngokwenza lo msebenzi, ukugxininisa into yokuba yena wayesebenza, hayi izandla. Kuphela kulo mzekelo, lo msebenzi uya kuba nempumelelo.

Ukusebenzisa le ibambelele, uyakwazi ukwenza uhlobo olunye lwe tsala-ups - entloko. Lo msebenzi kunzima kakhulu. Ihlala isibakala ukuba ngexesha nendawo enyukayo ukuyiphatha kwibha tyaba ngasemva entloko. qeqesho ngakumbi abahluza umva yakho. Kubhetele ukuba wenze lo msebenzi phantsi kweliso, ekubeni kwakubuhlungu kakhulu.

Table tsala-ups kwi bar "izihlandlo ezingama-30 kwiveki 30"

Siyile yesiphaluka tsala-up, ekuthe kwanomntu kunye nokulungisa ombi ukwenza tsala-amathathu iiveki ezingamashumi amathathu. Kodwa ngaphambi kokuba baqale ukusebenzisa eli cebo, balahle kobunzima abangaphezu kwemfuneko kunye nokomeleza izihlunu wonke umzimba. Zama ukubamba up iintsuku ezintandathu ngeveki, okwenza ukuba enye veki. Kungcono lokuphumla ngeCawa ukuqala ngoMvulo kwiveki elandelayo.

Tips for uqeqesho olusebenzayo

Table tsala-ups kwi bar ukukunceda ngokukhawuleza ukufikelela usukelo. Phendla inkqubo intanethi ukuba uyakuthanda kakhulu yaye ubambelele kuyo yonke imihla. Ngaloo ndlela, uya kuba uziva nosizi wena uze ufunde ukubamba ngayo ngokukhawuleza. Ukuba ukhetha inkqubo abantu abangamaziyo ukubamba njani, ukuqala kwiiveki nje ezimbalwa oxhonywe bar oxwesileyo ukubethelela brush. Ukuba ufuna ukwandisa unyamezelo, ukuze azenzele kwaye womelele zonke izihlunu zomzimba eliphezulu, sebenzisa kokuqonda ezahlukeneyo.

Landela le nkqubo kodwa hayi ukuya ekupheleni. Ukuba awukwazi ukubamba ukuya kahlanu, njengoko kubhaliweyo kule program, wenze kangangoko unako. Kwaye, ngokusekelwe kule yoko, senza ntoni ukwenza itheyibhile. Ebudeni ukuzilolonga, ukuphulaphula mnandi, akhuthazayo umculo. Ngoko ke, phakamisa ngokwakho phezulu, yaye uqeqesho luya kuqhubeka ngakumbi ngendlela eyiyo. Zama ukubamba up kakuhle. Oku ubuchule ngalo enze msebenzi iya kuxhomekeka kwiziphumo phambili. Kwaye ungakhathazeki ukuba unayo into ayisebenzi. Okona kubalulekileyo, umthambo rhoqo, kwaye musa ukulibala ezinye efanelekileyo. Yaye kungekudala kakhulu uya komelela kwaye aqine, kunye nezihlunu zakho ufumane isiqabu oyifunayo.