Umthambo Ezilungileyo izo- kunye Nge; kwi bar kunye dumbbells

iingalo imisipha Beautiful - ikratshi zonke imbaleki. Amadoda amaninzi achitha ixesha elininzi ixesha kunye nomgudu ukwakha izihlunu, ufumane ntlango ezintle, ukwandisa izo- amandla ngokwasemzimbeni kunye esineendidi. Ukusebenza kunye Impumelelo yoqeqesho kuhlolwa kwi ubukhulu kunye nokumila izihlunu wazuza womdlali ngenxa yoqeqesho nzima.

Nangona kwemizamo, abanye abadlali ukwakha izihlunu izandla iba yingxaki kakhulu. On the khangela iinkqubo ezisebenzayo zoqeqesho eziya kunceda ngokomgangatho ukusebenza ukufuna kubanjiswene namanye izihlunu, ukuphumeza zesixa ezintle kwendawo, kuthatha ixesha elininzi neenzame, yaye umphumo amagqabi kangako. Ingaba kukho nayiphi na imisebenzi elungileyo ngenxa izo-, nto leyo eya kukunceda ubuncinane umgudu ukuze bazuze iziphumo ezisemagqabini? Indlela ukumpompa izandla zakho?

umthambo Ukudliwa zomfana

Zomfana - enye izihlunu elingumfanekiso esandleni abantu ekukhonzeni ukuba flexion kunye nokwandiswa kweqondo eliphezulu. Liphethe elide ezimfutshane nentloko kwezihlunu. Zomfana ihlale engqondweni, ingqina amandla mbaleki ngokwasemzimbeni. Kule fomu elula izihlunu ephuhliswe kakuhle kwimbaleki esihle simile kwelinye icala, kunye tight uphendulela in a tight, uncedo ibhola. Yiyo loo nto zombini abaqalayo kunye neembaleki abanamava bachitha ixesha elininzi ehamba isiqabu kunye nokwandisa umthamo esihlunwini.

Uninzi imisebenzi emihle ukuba izo- kunceda ukwakha izihlunu, esebenzisa usebenziso bayo bendalo - flexion okanye ukwandiswa engqinibeni. Kuba eyeyomzimba sebenzisa ngokuthe weighting ezahlukeneyo kunye nophuhliso amandla womdlali yemvelo, ukwandisa umthwalo weight. Uqheliso eziyilelwe ukwandisa izihlunu mass umthamo, lwenziwa kunye namandla awo ubuninzi flexion okanye ingalo ulwandiso. Rise ezingagqitywanga inceda ukufikelela noyilo olucacileyo kunye nezihlunu uncedo umsebenzi.

Ukuze ukumpompa izandla, kufuneka ukongeza umthambo kwi izo- kunye esineendidi kule nkqubo eziphambili ukusebenzisa zakho. Ukwenza complex, ezijolise kuphuhliso eli qela izihlunu, izihlandlo eziliqela ngeveki, uya ukufikelela kwi inzuzo elifutshane elide kwemisipha mass kunye ezintle sendawo. Uyakwazi ukwenza imithambo kuba izo- ekhaya okanye ejimini. Kuba ukusebenzisa, uya kufuneka ibhari oxwesileyo, barbells kunye dumbbells kunye keyiki asuswayo ukuba kancane ngobunzulu umthwalo izihlunu. Cinga imithambo kakhulu esebenzayo ezisetyenziselwa ukusebenza ngaphandle izo- eziphambili iimbaleki ehlabathini.

Ukukhulisa intonga babemile

umthambo Ezilungileyo izo- - nokuphakamisa iintonga babemile. Le sakhi a yakudala isifundo izihlunu ezingalweni, yiseti esisiseko woqeqesho ezemidlalo amandla. Ukuphakamisa layisha intonga ngokugqibeleleyo bicep, enika inzuzo elungileyo mass kwezihlunu.

ndlela yokusebenza:

• Yima - ukugcina bar ye entanyeni ngezandla kokubini kwinqanaba ezinqeni, iinyawo zamagxa ububanzi ngaphandle, emva ithe tye kunye ugobe amadolo kancinane, iingalo icinezelwe isidumbu, amagxa folokohlo;
• uphefumle - ngokucotha ukunyusa iqokobhe esifubeni sakhe, iingalo igotywe iingalo;
• uwukhuphe - emva ngokucotha ukuya ngalawo iqala.

Ukuzilolonga lwenziwa iiseti 4-5, kunye nekhefu ukuze ukuphumla akukho ngaphezu kwemizuzwana 45. umthwalo Ubunzima kunye nenani amaxesha isethi, ukuchaza isiseko kwinqanaba yakho yangoku qete. Sebenzisa iindidi ngeendidi zobuchule iya kuba yanele bawandise nokusebenza kolo qeqesho: ngumthwalo ngokubanzi eziphambili iwela phezu kwentloko elide esihlunwini, ngelixa limxinwa - short. Ukwenza umsebenzi omhle zomfana fixedly ukubamba umzimba, phezulu. Gungqa, uphethe umthwalo ebonakalayo phezu izihlunu izandla phezu esifubeni kunye umva kwizihlunu, ngokwenjenjalo kuncitshiswe ifuthe Amazing.

Ukuphakamisa lentonga Scott kwibhentshi

Bena Larri Skotta, lo nenye odumileyo, inceda ukwandisa ukusebenza umthambo ukuze izo- kunye Nge. Olu khetho kuzakuvumela ukuba ukuzilolonga ngokukodwa ukusebenza inxalenye asezantsi nalawo aphakathi kwemisipha, esizimeleyo umthwalo evela kwezinye izihlunu. Phambi lo msebenzi kufuneka ukunyenyisa ubude eseleyo wesundu ukuphakama yakho.

ndlela yokusebenza:

• yokuqala - ahlale esihlalweni, emva ngqo, ngezandla kunye bar nimiswe, ibekwe kwi ububanzi iingalo negxalaba;
• uphefumle - ngokucotha evusa projectile ukuya emagxeni ngokugoba iingalo zakho;
• uwukhuphe - ngokucotha ubuyele indawo ukuqala ngaphandle nokolula ngokupheleleyo ingalo yakhe.

Yenza iiseti 4-5 ukuphumla akukho ngaphezu kwemizuzwana 45. Imisebenzi enjalo okulungileyo izo- wancomela usebenzisa egosogoso entanyeni EZ Nge. Oku kuya kunciphisa umthwalo kwelinye icala kunye kwisihlahla, ukuthintela ukwenzakala kunokwenzeka. ubunzima Projectile, inani amawa ngexesha elinye, ebalwa ngokususela kuqeqesho lwangoku. Ngcembe kwandisa ukwanda umthwalo kunye iqela leendlela ukukhawulezisa isethi mass kwezihlunu. Ngexesha lo msebenzi, nigcine indawo umzimba: ugcine umva wakho, musa ukuya elisesifubeni ukwindlela yokuma, hayi liyanyikima. Oku kuzakuvumela ukuba nkulu ukusebenza lo msebenzi.

Yolula intonga kwi kwithambeka zomfana

Imisebenzi enjalo okulungileyo izo- njengoko intonga saliphosa ithambeka, ukuvumela ukuba kabini umthwalo izihlunu xa kuthelekiswa iilifti eziqhelekileyo projectile. Le ilungu ukuzilolonga kakuhle ngakumbi ewalayishayo izihlunu emqolo kunye nesifuba. Ekwenzeni oku rhoqo, ukhule umgangatho kuphela izo-, kodwa izihlunu engundoqo umntla eliphezulu.

Technique:

• indawo ukuqala - yaphulwa bar ukusuka emgangathweni, goba phambili, ukugcina ukufana umzimba emgangathweni, emva ngqo, ehlise umva ntoni bend;
• umoya - kuqinisa ngeenxa esifubeni;
• uwukhuphe - akaqukwanga, akukho eqondisa kude kube sekupheleni kwezandla.

Kucetyiswa ukuba uqale iindlela ezintathu ukuphumla kancinci elifutshane. Ukuphucula ukusebenza zoqeqesho ngokusebenzisa ubuchule yekiriva ezahlukeneyo: Wide / emxinwa, phambili / unokuyibuyisa. Oku kuzakuvumela ukuba abale inani lobuninzi izihlunu kunye umthambo nje omnye. ubunzima Bar, inani iiseti uzimisele ngamnye. Qaphela ukuba umzimba xa umthambo: ugcine ngqo emva kwakho, ehlise umva asizoluli yaye akafuni SAG.

Isi-Romanian yaphosa zomfana

Enye ukuzilolonga kakhulu ekwakheni ubunzima kunye amandla ugqibe imilenze tye. Le element usebenzisa 3/4 we izihlunu zomzimba. Ukongeza kwezo nkqubo le mithambo ngenxa izo-, amathanga kunye umva, uya kunyanzeleka ukuba asebenze kwi isiphelo kwemisipha mass, ngokwenjenjalo ukukhuthaza ukukhula izihlunu.

ndlela yokusebenza:

• indawo ukuqala - ukusondela ukuya bar, zithambekele umzimba, enze izandla zozibini emva entanyeni, imilenze waguqa kancinci emadolweni, emva ngqo;
• umoya - ukunyusa umgangatho projectile phezu kwamathanga;
• siphefumla - uwela phantsi.

Ukwenza leeseti-4 ukuya kwezi-5, ukuba baphumle imizuzwana 20. intonga Ubunzima, inani kophindo kwiseti elinye kumiselwa ngokusekelwe ukulungela yangoku ngokwasemzimbeni. Ngexesha lo msebenzi, landela ukuma umzimba: Gcina umva wakho ngqo, iingalo kunye amadolo musa aguqe. Nge off umgangatho ngokuvusa umzimba phezulu, kungekhona amandla izihlunu izandla. Intlungu zama ukugcina ngokusondeleyo emadolweni. Imisebenzi ezintsonkothileyo ngenxa izo-, amathanga kunye umva njengoko intonga imilenze tye, ukunika ingcaciso kakuhle izihlunu phantse umzimba wonke.

zomfana ukoma ne dumbbells emi

Uqeqesho nge Nge lincedisane ezahlukeneyo olulandelenayo for izo- kunye dumbbells. Ekhaya, ukuphunyezwa ngempumelelo izinto ezifana kangangoko kunokwenzeka, esebenzisa amaqokobhe kunye enekuku asuswayo. Ngenxa dumbbells unalo ithuba lokuba bafunde ezo iinkalo izo- ukuba zingasebenzi ngexesha Amazing kunye Nge.

Technique:

• Yima - thatha dumbbells, yimani nkqo, ngasemva ithe tye, iinyawo zamagxa ububanzi ngaphandle, ugobe amadolo kancinane, iingalo ngapha umzimba, ezandla ngaphandle;
• umoya - Kancinane phakamisa kweqokobhe ukuya emagxeni ngokugoba ingalo iingalo;
• output - Kancinane ukwehlisa dumbbells ukuya kwindawo yokuqala.

Siyaleza lo msebenzi iiseti-3 ukuya kwezi-5, abanye phakathi iiseti akukho ngaphezu kwemizuzwana engama-30. Gcina iso indawo umzimba: umva ithe tye, ezinqeni ziingubo akuthethi kugoba, Ingqiniba kufutshane umzimba. Ebudeni ukuzilolonga, umzimba igcinwe ngqo, hayi liyanyikima. Ukuphucula ukusetyenziswa ngobuchule kuyacetyiswa ukuba kokususa dumbbells ukwenza linegunya kancinane izandla ukuze Ucikicane ingaphezulu ubhontsi.

Ukuphakamisa dumbbells for zomfana ehleli

umthambo Ezilungileyo izo- kunye dumbbells ekhaya - kanzulu nokuphakamisa iqokobhe kwindawo ekuhlaleni. Ekubeni lo phawu zokwambathisa, kucetyiswa ukwenza uqeqesho phakathi, ngentonga emva kokusebenza. Xa umthwalo omkhulu lo msebenzi ngobunzulu ocoliweyo kwandisa isixa ubunzima izihlunu zomfana, amnike imilo mhle incopho.

ndlela yokusebenza:

• indawo yokuqala - thatha dumbbell esandleni sakho sokunene, ahlale elunxwemeni kwibhentshi, ukuxhuma, nxamnye ngengqiniba esandleni yokusebenza ngaphakathi womlenze ekunene, ngesandla draw sakhe free emadolweni lasekhohlo;
• uphefumle - ngokucotha ukunyusa lomzimba ukusebenza egxalabeni, eguqa ingqiniba yakhe;
• uwukhuphe - kancinci ukubuyela ingalo kwindawo yayo yoqobo, hayi nokolula ngengqiniba kuse ekupheleni.

Inani iindlela, lo gama abanye, ubunzima olusebenza esikhethwe ngokusekelwe kwi ifomu yakho, ngokuthe ngcembe ukwanda ngamandla. Hlala ujongile ukujonga kwisikhundla emzimbeni ngexesha ukuzilolonga: emva ngqo, hayi kunyikima, phakamisa ubunzima kuphela ngenxa kweelana le zomfana. Kuba uphuhliso amandla ngokwasemzimbeni kunye nokuzuza isiqabu Kucetyiswa ukuba wenze lo msebenzi, lwenza inani elikhulu kophindo benemizimba ezincinane.

Uqeqesho zomfana kunye dumbbells kwi uyithobele kwisitulo

Imisebenzi enjalo okulungileyo izo-, njenge mpathombi kunye dumbbells kwi uyithobele kwisitulo (i-engile degrees 45-60), izihlunu aphuhliswe kakuhle ukunceda isandla. Kuquka le element Kucetyiswa ukuba iimbaleki ukonzakala umnqonqo, njengoko Ozahlulayo ngokupheleleyo umthwalo evela izihlunu umntla eliphezulu.

Technique:

• indawo yokuqala - thatha dumbbells, hlala esitulweni, emva kwakhe icinezelwe ngokuqinileyo nxamnye umphezulu kophahla, iingalo emacaleni enu;
• umoya - phakamisa kweqokobhe ukuya amagxa, ngokugoba ingalo uyibhekise;
• uwukhuphe - ngokucotha bawe.

Sisenza iindlela 5, ixesha lokuphumla akukho ngaphezu kwemizuzwana 45. Weight dumbbell, inani kophindo lwe iseti enye ekhethiwe ngamnye. Gcina iso indawo umzimba kunye nezandla: ngqo emva ngokuqinileyo ukucinezwelwa rhoqo phezu kwesitulo, emva kuphambuka esezantsi ntoni, ukugcina iingalo zakho kufutshane umzimba. Ukwandisa ukusebenza umthambo, sebenzisa ubuchule ezahlukeneyo uphakamisa dumbbells: phambili, ngasemva, kunye ukujiwuza, ngehamile. Oku kuzakuvumela ukuba ukusebenza ngaphandle umgangatho kuphela izo-, kodwa ezinye izihlunu ezingalweni.

Study zomfana kwi bar oxwesileyo

Uqheliso for zomfana kwi bar - njengento olusebenzayo uqeqesho lokukhulisa amandla, nto leyo evumela ezikumgangatho ophezulu pump ezinamathele kwezihlunu mass. Ngokwenza izinto zemidlalo kwi bar, unako ukuba ungafumana isiqabu omhle ezinamathele izihlunu, ukuphuhlisa amandla, unyamezelo bhetyebhetye.

Technique:

• yokuqala - akuxhome bar, ugobe amadolo, imilenze bawela;
• uwukhuphe - kuncothulwa ukwenzela ukuba kwesilevu ungaphezu bar;
• umoya - skrola phantsi.

Yenza umthambo ngamnye iiseti 4-5, uphumle akukho imizuzwana ngaphezulu kwama-30. Kumanqanaba okuqala wonke umsebenzi wenziwa usebenzisa izihlunu ubunzima bomzimba wakho, kwixesha elizayo, sebenzisa weighting umlenze ukwandisa umthwalo. Le zomfana ukufunda zimandundu kufezekiswe ngenxa tsala-ups ukubambelela ngqo okanye uguqulo elimxinwa. Ezinye iinketho ukusebenzisa umthwalo ukuya kakhulu izihlunu emqolo, esifubeni kunye namagxa. Uqeqesho kwi bar yenza amkhulisa ukusebenza izihlunu umntla, iphuhlisa ulungelelaniso, amandla, unyamezelo.

isiphelo

Ekwenzeni le elungileyo imithambo kuba izo- ekhaya okanye ejimini, musa ukulibala ukwenza kancinane ukuzilolonga pre-ukuzilolonga kuwo onke amaqela kwezihlunu. Oku kuzakuvumela ukuba ulungiselele izihlunu zakho kwizithuthi obukhulu, ukuze kuphetshwe ukulimala kunokwenzeka neenyembezi kwezihlunu. Emva eklasini, qiniseka ukuba uchitha ibhanile encinane kuya kwandisa nezimo we namalungu nemisipha.

Uqeqesho zomfana, qiniseka ukuba banikele ingqalelo ubuchule uphumezo isiqalelo ngasinye. Zama ukuba aphakamise ubunzima obukhulu kwaye wenze umthambo ngokuchanekileyo. intshukumo Yonke kwenza isingqisho kade, kanye ukulawula ukusebenza izo- kunye nezinye izihlunu. Le ndlela iza kunceda ngamaxesha amaninzi ukwandisa impumelelo yoqeqesho, umsebenzi osemgangathweni ngaphandle imisipha kuzuzwe nemiphumo emihle.