Umthambo inkqubo Ukuqeqesha esifubeni, iziphumo kunye nohlolo

Bonke abadlali professional musa ukukufihla into yokuba ekuqaleni yoqeqesho lomsebenzi, baqala kunye nophuhliso izihlunu esifubeni. Sele wasungula, bayiwelayo umbundu iholo ezemidlalo, ungumsebenzi nangoko iwela kwisitulo oxwesileyo aze aqalise buthi Nge ukusuka esifubeni. Ngenxa yoko, kweli nqaku siza kuhamba nje malunga izihlunu pectoral.

Umfundi uya kufunda into eyenza Amazing esifubeni. inkqubo yokuzilolonga, iziphumo kunye nohlaziyo iingcali ukunceda wabaqalayo ukuphuhlisa izihlunu eziyimfuneko ngokufanelekileyo yaye ngokukhawuleza.

Iimpawu umsipha enkulu

Ewe, isifuba ngasemva kunye neentungo, libhekisela izihlunu ezinkulu emzimbeni womntu. Ngako oko, indlela ngokwemigaqo yophuhliso apho uya kuba ngumntu. Kubalulekile ukuphawula ukuba izihlunu esifubeni zintsonkothile kwaye ziqulathe components eziliqela enqila. Phakathi iimbaleki zahlulwe le isihlunu ibe amacandelo amathathu: ephezulu, asezantsi kunye izabelo ephakathi. Noko ke, isifuba ukuzilolonga kwi holo nayo ibonelela uphuhliso kwiindawo zangaphakathi nezangaphandle kweli sebe izihlunu thoracic.

Ukusuka ngaphandle kufana umyili. Uthile wabasukela ububanzi kwaye ubhatala ingqalelo inxalenye ephezulu engaphandle yomzimba, yaye umntu onomdla ezinamathele enamandla kunye eveleleyo amabele phambili - apha womdlali kufuneka ingqalelo umthwalo inxalenye phakathi komzimba. Kwelinye icala, ukwakhiwa loo umdla kuba yonke imbaleki Ungadala ngokuzimeleyo umzobo yamaphupha abo.

Ukulungiselela uqeqesho

Iprogram yoqeqesho kwi-esifubeni usoloko iqala eshushu-up. Zombini makhwelo kunye nomqeqeshi midlalo bacetyiswa ukuba ukubamba ngcaciso-5 ashushu-up ukuzifudumeza enze ukukhanya ethile, kodwa umthambo olukhulu. Kwaye ke ndafumanisa ukuba zonke matyendyana ukuba shushu enye indlela elula iqhutywa nje ubunzima eliphantsi. Kwaye ke kukho imibuzo emininzi kwi ingcali eyenza le program yoqeqesho malunga nokungabikho ukukhula.

Yinto elula - zonke zhimah kusebenze kuphela izihlunu esifubeni, kodwa ekuthiwa-izihlunu-ekwenzeni. Ezi ziquka, isihlunu esineendidi neefayibha deltoid yengalo. Ngoko ke, lo esibophelelayo efudumeleyo phambi uqeqesho kwaye ziquka idiphu, ngempumelelo ucingo ekwenzeni kwezihlunu. Leyo ehloniphekile ashushu-up phambi uqeqesho. A izandla Mahi esandleni ukwenza ngcono ngexesha msebenzi kusasa, kodwa phambi kokuba ukuzilolonga izihlunu esifubeni.

Umsebenzi ekhaya

wabaqalayo abaninzi bakholelwa ukuba uqeqesho ndlu ibele ayikho ngaphantsi kwe uqeqesho kwi ejimini olusebenzayo. Ewe, ekuqaleni, kodwa ke umzimba womntu ngokukhawuleza kusetyenziswa inqamla ukulayisha kwaye ukukhula okuqhubekayo kufuna okungakumbi. Noko ke, asingabo bonke kubi njengoko kubonakala. Kukho inala simulators ofanelekileyo kunye izincedisi ukuba okungenani ngokuyinxenye, kodwa mafikizolo uya kukwazi ukubuyisela lokuzilolonga.

• Push-ups kwindawo lisalele. Enyanisweni, lo complex lonke, nto leyo ekuvumela ukuba usebenze ngokupheleleyo izihlunu esifubeni. Ngapha koko, ungenza push-ups hayi kuphela ethile eyahlukileyo izandla (emxinwa okanye ububanzi), kodwa kwakhona kwi engile ezahlukeneyo - ukusuka emgangathweni, esitulweni okanye ikhanda phantsi, ubeka iinyawo zakhe phezu kwendawo ephakamileyo.
• A olwandisa enkulu. Ewe, isixhobo kakhulu ukuba ubenetloni kodwa ingcingo khaya ngaphezu namnye. Hi ndlela leyi, engcono ukuthenga olwandisa okuhombisa kunye nemithombo. Ngoko ke, ubuncinane uyakwazi ukulawula uze utshintshe umthwalo.
• NeeBhari. Apha yonke into ngokucacileyo, Push-ups kule kuyi ithatha ngokupheleleyo cinezela Nge yeNZ ukusuka esifubeni kwindawo uvaleke. Kuphela ezincinane - ingozi yokwenzakala.

zikwenza

Iimbaleki ababandakanyekayo kwiiholo zemidlalo, mhlawumbi sele uyazi ukuba imizimba yazo ngokukhawuleza ukukuqhela ntshikilelo, kwaye kufuneka stress ezingapheliyo ukuba isifundo kakuhle izihlunu. Nawuphi oluxandileyo, iquka umsebenzi esifubeni, ngokuyimfuneko kubandakanya umsebenzi replacement. Ngokusisiseko, akukho na engile ukuthambekela, kunye nezixhobo zemidlalo. Iimbaleki utshintsha nje le bar ukuya dumbbell. Kwaye ngempumelelo - izihlunu ukufumana stress, kwaye kukho nokukhula.

Kucetyiswa ukuba umane (kanye qho emva kweenyanga 2-3) yokutshintshana imithambo. Ewe, asinguye wonk 'umntu othanda ekuqaleni zoqeqesho lokuvuna idyokhwe esifubeni uyijongise ezantsi, kodwa kusafuneka ukuba izihlunu ubunokwazi ukuphendula umthwalo.

uqeqesho zihlangene

Iimbaleki ezininzi bakhetha ukuya kwi gym ka-3 ngeveki. Apha kukho enye ingxaki - enyanisweni, iintsuku ezintathu akukho kusengqiqweni ukumpompa zonke izihlunu zomzimba womntu. Solutions le ngxaki ayikho kakhulu;

• olule lonke elukhuni iintsuku 5-6, egxininisa iqela ngalinye izihlunu Amazing nganye;
• ndwendwela le holo kaninzi;
• sidibanisa amaqela ezininzi kwezihlunu Amazing mnye.

Iimbaleki ezininzi ezifana nje wesithathu ukhetho, ngoko noqeqesho "esifubeni-isandla" ithandwa kangaka phakathi kwabo bonke abadlali. Lula apha kukuba la maqela mabini izihlunu azikhethe kuphela. Wopha isifuba mbaleki olusebenzayo akuyi kufuneka ukuba utyalo eninzi iinzame kunye namandla noqeqesho ezandleni - izihlunu ezincinane kudala kucocwe, nabo ukuba basebenze kuphela ingqalelo ngokwaneleyo. Umphathi wesekethe isebenza ngendlela eyahlukileyo - emva izo- kunye esineendidi kunye nezihlunu pectoral ukukhubaza lula ukuba "ukuxoxa".

ezidibeneyo

Kodwa uqeqesho "umlenze-esifubeni" sele contraindicated ngokupheleleyo kwabasaqalayo. Into yokuba umzimba olungalungiselelwanga ukuze banyamezele umthwalo onzima izihlunu ezimbini ezingundoqo. Ukuba mafikizolo kusekho bakhetha ukuhlala kwindibaniselwano enjalo, kuya kufuneka ukuba iimeko ezithile, ngaphandle nje oko akuyi kubangela.

Leg ukuzilolonga ifuna womdlali amandla amaninzi, ngoko uqale ngokudibanisa ezantsi ngcono. Neenyawo zabo akukho imisebenzi emininzi ngaphezu ezintathu kufuneka inikwe. Oku kungabandakanya squats, ukutsibela, cinezela esitulweni, okanye ungamniki isiRomania. Emva koko kufuna ikhefu lemizuzu eli-10 ezincinane sokubuyiselwa glycogen esibindini nokunciphisa izinga intliziyo. Ke ukulungele ukulayisha imisipha pectoral. Kwakhona, kuyimfuneko ukwenza akukho imisebenzi ngaphezulu kwe-3 (oomatshini yeNZ kwi engile ezahlukeneyo kunye nokufakelwa).

shot control

sele abasanda waqaphela amabele indlela zokuzicingela emva umthambo. Iingcali bathi oku nje kuphela "pampas". Bakholelwa ukuba oku nemiphumo emihle emva Amazing elungileyo, nto leyo ebangela ukuba izihlunu ukuze zikhule. Apha kweli nqanaba nayiphi yembaleki, kukho iindlela ezimbini yophuhliso, leyo ungakhetha.

Ukuba saqala ukukhula ebalulekileyo, aya kufika "pampas" yayo, kufuneka ugcwalise esifubeni ukuzilolonga uze utshintshele kwamanye amaqela kwezihlunu. Kakade ke, emva kokuba uqeqesho kufuneka kulungiswe kukufakwa ukutya eziphakamileyo protein carbohydrate.

Kodwa abadlali abafuna ukunciphisa umzimba ngokukhawuleza, "pampas" libonisa ukuba kufuneka achithe ixesha kakuhle ngamanqatha. Iingcali bacebisa "baphele" pecs push-ups obukhulu, iintambo zombane okanye ukusebenza dumbbells. Kubalulekile nje kuphela amanqaku isihlunu, nokunyusa izinga intliziyo, ebangela igazi ukuhamba ngokukhawuleza iimpahla.

A indlela sokwakha uqeqesho

Amabele umthambo akuyona elula njengoko kubonakala xa efika kuqala. Ngaphandle ukuzilolonga, kukho iqela ubuchule ngawo kufuneka sihlolisise. Okokuqala, sithetha ngobunzulu yoqeqesho. Phumla phakathi iiseti kufuneka ibe ncinci - umsipha akuthethi ukhululeke. Ukuba ikhefu yesibini-40, kukho ukwehla kakhulu amandla, kuba ingxaki kumzimba, kwaye mfundi kufuneka acinge kuphuhliso unyamezelo, kunokuba ukwanda lokuzonwabisa.

Umba yesibini ukubekwa loqeqesho kakhulu yonke entsonkothileyo. uqeqesho esifubeni kungcono kwenziwa emva Amazing ukukhanya. Ngokubanzi, iingcali bacebisa yonke ezintsonkothileyo yahlulwe uqeqesho ezilula kunye nezintsonkothileyo, ukuwabeka ngokomfuziselo azizikweri. Ngoko kuya kuba lula ukufumana kwakhona umzimba.

Asimele silibale malunga imithambo eyiyo. Bamele ezahlukeneyo ihlenga - akunakwenzeka ukuba cofa bar ukuzilolonga nganye ukususela esifubeni kwi bar tye. Ewe, lo ubunzima uya kukwazi ukuba ndimaphule deadlock, kodwa le mpumelelo iya kuba lixesha enye, emva koko kuza womdlali kungekho kukhula ixesha elide. Ngoko ke, izihlunu kufuneka rhoqo ukulayisha ngeendlela ezahlukeneyo.

Ekuphetheni

Njengoko yokwenza ubonisa, isifuba ukuzilolonga na ephumelela, kodwa uqheliso zinzima kwezemidlalo ezinkulu. Ngoko ke, akukho mfuneko kwi utyelelo kwi gym lokuqala ngoko nangoko walala phezu kwesitulo uze Nge ukwenza cinezela kwibhentshi. Oku kufuna indlela eyahlukileyo kancinane. Iingcali Siyaleza ukuqalisa amanyathelo ezincinane - push-ups kunye dumbbell kweentambo. Pecs score ngcono kancinci, imini ngokwandisa umthwalo ngosuku. Indlela kuphela sinako ukuza ethile umphumo.