Ukugoba Zottmana: imithambo Lead ubuchule

Eli qela umsipha ezifana zengalo, ingxokolo leembaleki iyindawo ingxaki. Into yokuba umgangatho imithambo ezandleni phantse asizichaphazeli kule ndawo. Bole Ukongeza, inyuke iye zama ngokukodwa ukuba ukulayisha. Oku kungenxa yokuba, ukuba iqela kwezihlunu alomelelanga, amavili ngesa- ngokukhawuleza, kunye nezihlunu ekujoliswe abangafumani umthwalo efanelekileyo. Kodwa ukuze oko kuyimfuneko, kwaye kukho izizathu ezibini. Okokuqala, umzimba kufuneka ziphuhliswe kulingana. Okwesibini, ngokuqina ziyenza njani, ngokuqina zife. Kodwa ngaphandle yayinzima kakhulu kwezemidlalo la madoda bengenanto yakwenza.

Abaninzi waphawula ukuba bayifakwa zesiqhelo ngesa- ukhangela babomelele ngakumbi koko labadlali abaqeqeshiweyo. Inyaniso yokuba, kuzo iimpembelelo uqeqesho mbaleki oqhelekileyo eli qela imisipha kuphela flexion kunye nokwandiswa ngesandla entendeni ucinezelo. Nangona kunjalo, lo yengalo omnye umsebenzi ezifana ezijikelezayo, yaye inxalenye enkulu ngemiqadi ngenxa yale njongo kwakhona kujongwe. Kubonakala ukuba owenza iindidi abasebenzayo, iimpompo engcono ngesa- ngaphezu frequenter ejimini. Kwaba ngexesha njengokujikeleza brush into yonke ngongoma yalo msebenzi, malunga apho siza kuthetha namhlanje.

Ukugoba Zottmana - umthambo endala ukuba ngoku bambalwa kakhulu abantu isebenza uqeqesho lwabo, kodwa ndabulaleka. It ikuvumela ukuba ukusebenza zombini izo- kunye yengalo. Makhe sibone ukuba yintoni le umthambo luncedo abanxibe impahla mihla.

iimpawu ngokubanzi

Lo msebenzi ke, njengoko sele kuchaziwe, Aviwe izihlunu emagxeni kunye ngesa-. Oku kufezekiswe ngesicwangciso supination kunye pronation izihlahla. Ukuzilolonga ukufuna iingxaki kakhulu ezithile, ngoko ke isetyenziswa uqeqesho, hayi bonke abadlali. Ngaphandle isifundo izihlunu, oko kunceda ekuphuculeni ukubambelela nokuphucula uqhagamshelwano uvaleke. Ubuchule elula ukuqonda, kodwa kunzima ukuba izihlunu. Ngoko ke, ekuqaleni umntu uyacetyiswa ukuba sukela ukwandisa ubunzima dumbbells. Hi ndlela leyi, uqeqesho George Zottman kunye dumbbells abanobunzima-50 kg. Kodwa ngaphambi kokuba sifikelele loo manani, kuyimfuneko ukuba kahle buciko.

Ukugoba Zottamana abaqhele ukusebenza ekugqityweni uqeqesho izo- okanye umva, kwakunye isifundo efudumeleyo-up le zomfana. Ukuba ilingane iimbaleki kulo naliphi na inqanaba. Kwabasaqalayo ukusebenzisa unxibelelwano zoqeqesho uvaleke umdla yokusebenza kwalo. A weightlifters abanezakhono bakhetha ukwenza ngcono iimpawu ezisebenzayo izandla, nto leyo eyandisa iireyithi uyilawulayo deadlift namaphephandaba kwibhentshi.

Zeziphi izihlunu ukusebenza

Ngophanya nje lweliso, ikhangeleka ngathi umthambo curl elula for zomfana. Kodwa, ukuba ukhangela ngokusondeleyo, sinawo umahluko othile, ngenxa leyo ajike ukulayisha izihlunu ngakumbi. Ngenxa yoko, xa wabulawa kakuhle, Zottmana ukuvumela umsebenzi ukugoba ngaphandle kwezo zihlunu:

1. brachioradialis kwezihlunu (brachioradialis).

2. Le carpi flexor radialis kwezihlunu.

3. Le flexor digitorum.

4. pronator teres kwezihlunu.

5. zomfana (elide kunye nentloko ezimfutshane).

Kwinqanaba ngalinye intshukumo umthwalo ufumana ikruneke ethile. Phela, eqondayo brachioradialis kwezihlunu xa kwenziwa ngokuchanekileyo, imithambo uya waziva imvakalelo elivuthayo kwindawo emagxeni. Ukuba kunjalo, oko kuthetha ukuba yonke into yenziwe kakuhle.

ndlela yokusebenza

Ngoko ke, ngaphambi kokuba uqale zokumpompa izandla, kufuneka uthathe indawo yokuqala: makathathe dumbbell, kuthi tye, onokolula iingalo zakho, iingalo ukucinezwelwa umzimba kunye neentende ezijongeneyo. Lifikile ixesha lokuba uqale Rise. Xa i izandla nomphunga esongiweyo. Kwi nqanaba yokuqala intshukumo neentende kufuneka ngokwandisa up. Phezulu kufuneka sime ukufumana izo- bomthwalo.

Ngoku sinako phambili kwisigaba esilandelayo - lisibekele dumbbell. Okokuqala kufuneka ukuguqula kancinane ukuze zize zijongiswe phantsi. Ngocoselelo, ngomoya, izandla emva ukuya kwindawo yokuqala. Apha, isimiso, nabo bonke.

iimpazamo eziqhelekileyo

Njengomgaqo, enza flexion Zottmana, iimbaleki uyasamkela iimpazamo: siyabutyeshela imfudumalo-up, ukuphefumla mgaqweni, dumbbells ubunzima enzima.

Kubalulekile ukukhumbula ukuba omphefumlo kwi phezulu awo. Musa ukwenza nto emazantsi okanye indlela yokuhamba. It kungaba knock umoya kanye ukuba nzima msebenzi.

Njengoko kuba nobubele-up, ngoko phambi kokuba uqale abhetyebhetye Zottmana, kufuneka wenze inkqubo elula ukuzifudumeza izihlunu ezingalweni. Kunokuba kuba ujikelezo njengesiqhelo, kunye nokusebenza dumbbells ukukhanya (press, ujikelezo, yade).

amacebo aluncedo

engqinibeni flexor uya ukusebenza ngcono, ukuba phezulu xa dumbbells zibe kwinqanaba esifubeni, shift kancinane uyibhekise phantsi. Xa uziva udiniwe kakhulu, kusenokwenzeka ukuba ukunqumamisela dumbbells kwaye imizuzwana embalwa ngamandla kunyikima izandla. Le izakhi elula lisusa umthwalo evela ngomnwe, kwaye uyakwazi ukuqhubeka besibekeka Zottmana.

Jikelezisa brush ngexesha ukukhulisa, lisibekele kufuneka silumke kakhulu. Izihlunu anoxanduva ujikelezo ngesa-, elungileyo ukuzinzisa le ntshukumo. Kodwa, ukuba uthe wenza ingxenye, ukuze eve ubunzima. Kucetyiswa ukuba lo msebenzi ekupheleni uqeqesho, ngokuba kunzima kakhulu kwegxalaba. Kubalulekile ukukhetha dumbbells ubunzima ekunene. Xa kophindo 12 banikwa kuwe ngaphandle naziphi na iingxaki, ubunzima mncinane kakhulu. Kuyimfuneko ukuba ukuphindaphindwa 8 akukho mandla.

Eyona nto ibalulekileyo naluphi na uqeqesho - izixhobo. Ngoko ke ukuba ungakwazi ukwenza izinto ngezandla zozibini kwangoko, zama izandla enye, ejolise ngamnye kubo.

ukuphepha

Lo msebenzi ithathwa ukukhuseleka ngokupheleleyo, kodwa ukuba ngoyaba ubuchwepheshe, kusenokuba kukho iingxaki. Into yokuqala ukukhumbula - flexion kwenziwa kakuhle, encediswa amandla kwezihlunu. Yintoni a jerk engamkelekanga. Kungenjalo umthwalo engafunwayo uyakwazi ukufumana kwegxalaba, apho abadlali abaninzi pretty buthathaka.

Ukongeza, ukuba nako ukuwubamba joint, kuyimfuneko ukusebenza ubunzima ukhululekile. Kakade ke, kusenokuba yinto eyahlukileyo imbaleki nganye. Kodwa kuqala, kucetyiswa ukuba uthathe-3 kg dumbbells. Masenze ke musa engqondweni ubunzima encinane. Kwakufuneka ukuba ingamelana ubuchule kwaye uzive umsebenzi izihlunu.

Ngasemva kuyo yonke intshukumo kufuneka ilungiswe. Musa ukuzama ukuphakamisa dumbbells umva ngenkani. Wing kule nguqulo nto. Ukongeza, abo umva buthathaka, oko kunokuba yingozi.

nokwakheka

izihlunu ingalo liqela elincinane, into enokuba imisebenzi ezimbini: flexion okanye ukwandiswa esandleni. Ukongeza nemisebenzi esisiseko, izihlunu ngesandla kwaye nakho pronated supinate brush. Ekubeni lo msebenzi ibandakanya ukuphunyezwa yonke imisebenzi ngentla (ngaphandle ukwandiswa Kakade), uqala izandla ezibanzi.

isiphelo

Ngokuqhelekileyo, isandla uqeqesho, Iimbaleki ezininzi Xabisa ngesa-, efuna kuphela ukuphuhlisa izihlunu egxalabeni. Uqheliso for zomfana kunye esineendidi, Kakade ke, luncedo, kodwa kuphela ukuba benze, ngenye imini uya kuqaphela kukungabi ukubambelela amandla kunye nezandla omkhulu. Ngoko kuyimfuneko ukuba aye isakhiwo yoqeqesho yaye ngamanye amaxesha ukulayisha yengalo. Musa ukulibala malunga nokhuseleko, kwaye ngoko nangoko ukuthatha ubunzima enkulu. Thatha lokuhlola ukuguquguquka Zottmana dumbbells-3 kg, yaye kungekudala uza kufunda indlela efanelekileyo.