Uqeqesho emva umthambo: ezingundoqo intonga ukuya bhanti

igorha luphawulwa emagxeni ububanzi, izandla ezinamandla kunye back olomeleleyo. Ukuba izandla rhoqo ngoyaba kwinkqubo yoqeqesho, amaxesha uhlala "ngaphandle leqashiso." Ke kaloku izihlunu umva ulungise ukuma yakho uze unike uluvo zomzimba mbaleki massiveness ngayo. Ziziphi ifaka kwenziwe yokwenza umthambo ukuze Amazing umva?

deadlift

Lo msebenzi buyasuswa isethi powerlifting. Power wakwakhe - esinye sezifundo eziphambili netrayethloni, into leyo eyenza ukuba basebenze ngaphandle-70 ekhulwini kwezihlunu. Kaloku isiphumo kwalo msebenzi kufuneka bar kunye ubunzima ngakumbi. Kodwa ngaxeshanye ukuze emva ukwenzakala, kufuneka alandele ngqo nakubuchule bayo ukuphunyezwa. Ke ukuba kuqala kufuneka basebenze ubunzima encinane kuphela kuphela phantsi kolawulo umqeqeshi.

Umongo lo deadlift ilula - kufuneka makathathe njengexhalanga bemi eqongeni, waza wema kunye naye. Kusenokubonakala ngathi isiphumo ayikho koqeqesho olulolu hlobo. Kodwa le intshukumo elula iyasebenza izihlunu ngaphezu nawuphi na umsebenzi.

Ethetha yobuchwepheshe, kubalulekile ukukhumbula ukuba inkalo ephambili ukuba kufuneka ukuba ukhumbule, ukwenza deadlifts - ngqo umva. Xa ufuna inkxaso nokhuseleko amathambo asezantsi yakhe Iimbaleki ezininzi ukusebenzisa ibhanti ubunzima. Kwaye ukuba ugcine bubunzima obuninzi esandleni sakhe ngexesha lonke iseti ingasetyenziswa iirholithi zemithambo.

Yolula intonga le bhanti ithambeka

Lo msebenzi nako ingabalelwa kudidi isiseko apho benza yinxalenye ebalulekileyo ye amaqela izihlunu umva. Yolula intonga le bhanti ithambeka kuya kunceda abaqalayo kunye neembaleki abanamava ukunyusa ubungakanani kwemisipha mass nokuphucula somzimba wakho.

Yandisa amaqela zilandelayo izihlunu umva: latissimus, ezinkulu, ngeenxa zonke, izo-, inxalenye elingasemva deltoid, izihlunu rhomboid kunye "neemvumi".

Yolula intonga emi kuculwa ngosuku yoqeqesho emva ahlabe amandla. Ezinye iimbaleki usebenzisa lo msebenzi ukunika imilo kwizihlunu umva kwaye basebenze ngaphandle amaqela amancinane ukuba abanike isiqabu.

Eyona ndlela ilungileyo le nkqubo iya kuba umsebenzi ukwenza 3-4 iiseti 10-13 kophindo. Ngaphezu indlela enye kuyimfuneko ukugcina-engile efanayo ukutyekela umntla.

Indlela ukwenza ungamniki?

Cinga ukuba ukwenza njani kakuhle eyona intonga kwi ithambeka. Technique kwakheka ukusuka reference ukuma uba ezifana saliphosa. Kuyimfuneko ukuba phezulu phezulu entanyeni ukubambelela negxalaba ububanzi, emva ngqo, umzimba ukuthambeka phambili kwi-engile degrees 30. Imilenze kufuneka maxa emadolweni, yabe - umtshato ngesandla. Izandla kwindawo yokuqala kufuneka kube kanye aa Incopho ipulpiti. Kwi siphefumla, baqale ukwenza iminqweno. Ingqiniba kufuneka kwenziwe ngaxeshanye omnye komnye, hayi uzilahle kude. Xa intamo kwi ibhanti uwathandabuze blade kufutshane kangangoko kunokwenzeka emva koko ukwehlisa bar ukuya kwindawo yokuqala.

Kubalulekile Yintoni ukuba ukukhumbula?

iintonga Lifake ku ibhanti likuvumela ukuba utshintshe Ugxininiso umthwalo kuxhomekeke iqela kwezihlunu kufuneka umsebenzi ethile. Oku kuyakuphunyezwa ngokutshintsha ububanzi ukubambelela kwaye itshintshe umntla.

Ukuba uthabatha entanyeni ngokubanzi kwe ububanzi, le awo lo mbutho uya kuba ngaphantsi, kwaye uninzi wonke umthwalo ngexesha elifanayo ukufumana umsipha latissimus dorsi. Ukuba kweentonga ukutsala ibhanti ubaleka ukubambelela emxinwa, ngoko ukuqala ngakumbi ukusebenza ukufuna, lo awo ukunyuka motion.

Kubalulekile ukuba sikhumbule ukuba kukho omnye mfihlelo, leyo igcwele ngentonga ukuwutyhalela kulo ithambeka - ukubambelela kunokuba phambili reverse. Plus ukubambelela ngqo kukuba ukusebenzisa inxalenye engentla dorsi latissimus, kwaye thabatha - ngokuthatha inxaxheba ekusebenziseni kwemisipha trapezius.

ukubambelela Reverse kuvumela "balole 'eso sabelo silungileyo asezantsi izihlunu latissimus, kodwa omnye wolayisho uthatha zomfana.

TIPS FOR ibambelele

Ukutsala intonga le bhanti yawangenisa ziphumo zinqwenelekayo, kubalulekile ukulandela ezi zincomo abadlali nakho:

- Ukuze ukwenza umthambo kakuhle, ngaphandle uphakamisa.

- Sebenzisa iirholithi zemithambo ukubamba entanyeni kulo elimisiweyo. Abantu abaninzi bathi ukuba ukunqongophala iirholithi kuvumela ukomeleza izihlunu yengalo. Oku kuyinyaniso. Kodwa ekufezekiseni oku, womdlali ayilibale injongo engundoqo - ukuphuhlisa izihlunu umva. Kulungile ukusebenzisa ezizibeni kule ibambelele ziyenza njani yaye baqeqeshe ngokwahlukeneyo.

- Gcina ngqo wakho. Ngenxa le "mkhwa" uya kukwazi ukugcina luhleli zonke iintsimbi zalo kwaye uphephe elide "imfuduko" kwinkqubo yoqeqesho ngenxa yokwenzakala.

- Run wakwakhe kufuneka ibe ibhanti yakhe, hayi esifubeni sakhe. Kungenjalo, le nkqubo iya kuba umthwalo ephambili luanduva deltoids kunye latissimus kunye namanye amaqela kwezihlunu elikhulu kuhlala sibukela.

Iimbaleki ezininzi zengqondo ezahlukeneyo intonga ukuwutyhalela kulo kwithambeka ibhanti. Umntu ibona umthambo okungeyomfuneko entsonkothileyo efanayo deadlifts, yaye umntu ayifumane indlela yokucombulula ukwenzela uphuhliso izihlunu umva. Ukongezelela, maxa wambi abadlali utyhala ubuchule elinzima imoto ukuya bhanti, kunye nokusetyenziswa kakhulu amandla xa uyabulawa. Kodwa, akuba kakuhle lo msebenzi, uya kuba nako ukuphumeza iziphumo ezingcono kuqeqesho lokukhulisa amandla.