Ukuphakamisa dumbbells ngesandla kwi ithambeka: indlela Lead

dumbbells Ukuphakamisa ukuba tilting kwicala (okanye nokuzibhetya) - Ukungeniswa loo ndawo ikude yokuntsonkotha phezulu. Ijoliswe lokufundiswa le deltoids, oko kukuthi iintsika angasemva. It ngokoqobo has akukho analogue, ke ngoko, esetyenziswa yi uninzi leembaleki kumanqanaba ahlukeneyo zoqeqesho.

Zeziphi izihlunu ukusebenza

Ukongeza kule deltoids ngasemva, ngexesha umthambo (ngexesha ingcaciso vanes ekupheleni intshukumo) Yenza kutshona kwezisezantsi iindawo yaye phakathi trapezoids, rhomboids, infraspinatus kunye teres kwezihlunu enkulu. umthwalo Small iwela phakathi ogudle.

malunga ubuchwepheshe

Kuyinto neze kuyimfuneko uphindwe indlela ebalulekileyo ubuchule ubonisa in abanxibe impahla. Ngoko ke, kufuneka uqale ufunde ukwenza oko kulungile ephakamisa dumbbells kwi isandla axis phambili benemizimba ezincinane, kwaye kuphela xa izixhobo ziza ingxenye ngokupheleleyo, ngokuthe ngcembe bafudukele amaqokobhe nangaphezulu.

Umyalelo ngokubulawa uxabiso ngemizamo kufuneka kwenziwe ngolu hlobo lulandelayo:

1. Thatha dumbbell (ukubambelela cala) kwaye tilts umntla phambili de ome emgangathweni. Kuba uzinzo olukhulu imilenze zityediwe kancinci emadolweni, ugcine ngqo wakho. Le indawo yokuqala.
2. Njengoko siphefumla ngokucothayo kakuhle aphakamise izandla kunye dumbbells, waguqa kancinci kwi iingalo emacaleni, ukuze bafikelele kwinqanaba negxalaba kwaye ngaxeshanye ngaxeshanye phantsi. Kubalulekile ukuba ubuhlwempu bakho zibhekiswe ngqo phantsi, iya kuvumela bomthwalo ezi delts angasemva.
3. Phezulu intshukumo lilibaziseka yi okwesibini ubuninzi wonke izihlunu wetekeni, ngoko inspiratory zishiya izandla phantsi endleleni.
4. Ngoko nangoko, ngaphandle nqumama, kwakhona aphakamise izandla dumbbells.
5. Xa kuceliwe xa uphuculo enza nisaphumle nxamnye intloko inkxaso.

ezinye iinketho

• Ukuphakamisa dumbbells ngesandla kwi ithambeka kwindawo ihleli phezu kwesitulo. Ngale ndlela umthwalo liyasuswa emva asezantsi, nto leyo esisizathu sokuba ingozi yokwenzakala lifinyele. Ukuze wenze kufuneka uhlale phantsi phezu kwesitulo uze walala phantsi elisesifubeni ezinqeni zakhe, ngoko zilandelele izandla esandleni, nokuba baya kuyeka, ukuwasa phambili kancinane.
• Yenza ups ecaleni dumbbell kwi utyekelo banokuba kwindawo lisalele kwisitulo kunye lweehagu ithambekele abutment.

Tips

• Khumbula ukuba isiphakamiso sokuba lift kufuneka ibe mpuluswa. Uphakamisa akumkhululi kuphela umthwalo evela deltoids ngasemva, kodwa kuyingozi kwalapho.
• Entloko abawathobanga, ugcine kunene, uyakwazi phakamisa kancinci.
• Iingalo ezi kwinqanaba eliphezulu ngaphezu brush.
• Yazi ukuba uphakamise ubunzima kunye nokwakha izihlunu - izinto ezimbini ezahlukeneyo zinto. Ngoko ke, musa ukuphosa izandla zakho dumbbells ngenxa inertia, phakamisa nabo imila- amandla.
• Khumbula ukugcina umva wakho ngqo ukuze ukuthintela ukwenzakala.
• Kubalulekile ukuba umntla ihlala fixed kwaye kuphela izandla zokusebenza.
• Ngelo xesha liphantsi eyeka ukuba ibe intshukumo; kuyimfuneko ukuba izihlunu basoloko emsebenzini.

iimpazamo

Ukuba akunjalo ephakamisa kakuhle dumbbells ngesandla kwi ithambeka, oko akuthethi uncedo kuphela, kodwa kwakhona ezikhokelela ekonzakaleni. Ngoko ke, le ndlela kufuneka basoko belwakhele umkhanya size siphephe iimpazamo zilandelayo:

• Ayikhuthazwa ukusondelisa ngasemva: kukho umngcipheko yokwenzakala whiplash.
• Awukwazi ukwenza nayiphi na intshukumo ngesiquphe: kuxhuzula kwezi ukuthintela sokonaba epheleleyo deltoids angasemva.
• Musa ukuvumela intshukumo yomzimba. Ukuba usebenzisa ezinye izihlunu, ngokuphawulekayo kwanciphisa ukusebenza ngempumelelo uxabiso ngemizamo.

Inani kophindo kunye nobunzima

bayamenywa Beginners uqale imithwalo zilandelayo:

• Women umzimba iyaphindwa amaxesha 10-15 xa iindlela ezimbini ukuya kwezintathu kunye dumbbells ezinobunzima obunzima buziikhilogram ezimbini okanye ezintathu.
• Abantu benze okulinganayo iiseti kunye nabathengisi evenkileni kunye dumbbell wokuweyisha 5 kg.

Ekuphetheni

Ukuzilolonga yenzelwe ukuqeqesha delts ukukhulisa, encinane kakhulu. Ukongeza, eli qela izihlunu phantse hayi inxaxheba kubomi bemihla ngemihla. Kaninzi kunokwenzeka ukuhlangabezana womdlali kunye aphuhliswe kakuhle ecaleni ngaphambili kunye deltoids angasemva kwaye ningatyhafi. Ukuphakamisa dumbbells ngokusebenzisa amaqela kwi kwithambeka - omnye umthambo ezimbalwa ukuba unako ukwenza into entle, uphuhliso evumelanayo kwamagxa.