French benchi atolankhani ndi dumbbells: luso ntchito, mbali ndi ayamikira

Big manja - cholinga cha munthu aliyense. Koma kukhala kwenikweni chachikulu, inu ayesetse. Kawirikawiri oyamba amve zambiri kukongola ndi triceps ndi laling'ono kwambiri. Izi ndi njira yolakwika, chifukwa triceps adzatenge oposa 60% manja. Komanso, ngakhale amawapopa kwambiri kukongola sadzakhala kuoneka ngati si "limbikitse" triceps. Choncho tiyeni kukhala mogwirizana ndi ntchito minofu yonse! Today ife kulankhula za ambiri komanso zothandiza Zochita kwa triceps lapansi.

makhalidwe General

zolimbitsa thupi zimenezi, monga French benchi atolankhani ndi dumbbells, amalola khalidwe ntchito mitu itatu triceps lapansi. Chisonyezo nawo olowa chimodzi chokha (chigongono) ndi mlingo wa minofu wothandiza choncho zolimbitsa chikukhudza zokutira zitsulo. Imathandiza ndi zothandiza othamanga mlingo uliwonse, koma makamaka oyamba kumene. Ngati ndinu woyambitsa ndi mufuna kuona ntchito ya manja extensor, sankhani atolankhani French ndi dumbbells kunama.

Base kwa triceps amachita umaimiridwa ndi monga posambira ndi ndodo atolankhani atagona nsinga yopapatiza. Zochita Mbalizi mfundo angapo ndipo ambiri ulusi osiyana minofu.

Pamene French benchi atolankhani ndi dumbbells

Popeza zolimbitsa thupi ndi chimateteza, m'pofunika kuchita makalasi wake kapena oyambirira kapena kumapeto. Izi zidalira pa njira yanu ya maphunziro. Mwachitsanzo, ngati zikugwira mwa njira chisanadze kutopa, ndiye Chitani muyenera kuyikapo. Ndipo ngati kukuphunzitsani umachitika pa dongosolo mwachizolowezi, ndi bwino kusiya French benchi atolankhani ndi dumbbells kumapeto kwa kalasi, pamene Nawonso achichepere lonse lidzakhala.

Kusiyana kwa barbell analogi

Mosiyana ndi ofanana Zochita ndi barbell benchi atolankhani ndi dumbbells osati travmoopasen. Dumbbells amakulolani kuonjezera matalikidwe a kayendedwe ka manja ndi kupanga ntchito otetezeka chifukwa elbows lapansi. Komanso, ena digiri ku ntchito polumikiza minofu ya lamba phewa ndi chifuwa. Koma katundu waukulu imagwera pa mutu lalitali la manja extensor. Wina kuphatikiza benchi atolankhani ndi dumbbells - palibe khosi, ndipo basi kugwa.

Komanso opanda zovuta. Monga ndi masewera olimbitsa aliyense, ntchito zolemera yolemera kuposa mzati wa kulemera ofanana. Mfundo ndi yakuti pamene akugwira dumbbells ayenera nthawi zonse kuyan'ana kugwirizana ndi choyenera matalikidwe manja. Ngati inu kumasuka pang'ono, iwo tatsimikiza kuti atsogolere m'nthiti, n'koopsa kwambiri malo. Pankhaniyi, ntchito yaikulu ya wothamanga pa masewera olimbitsa thupi - kusunga elbows mu malo kufanana kwa wina ndi mzake. Izi ndi zovuta kuchita, makamaka pamene minofu amatopa ndipo amayesetsa kulumikiza ntchito ya chifuwa ndi phewa. Koma ngati mukhoza kuchita ngati kuli kotheka m'manja mwa gulu, osati adzapulumutsa zimfundo, koma triceps komanso mwangwiro ntchito.

French benchi atolankhani ndi dumbbells: Patsogolo njira

1. Choncho, choyamba kukonzekera dumbbells awiri ndi kuziika padziko benchi. Atakhala pa nsonga ya benchi, kutenga dumbbells ndi kuziika pa mawondo ake. Tsopano inu kukhala omasuka atagona. Bodza pa yopingasa benchi atamva dumbbells mmwamba. Manja akhale phewa m'lifupi padera ndi pa kumathandiza kupeza ngodya zabwino bwino kwa thupi. Palm pamene akuyang'ana pa mzake. Kumbukirani udindo uwu, chifukwa ndi gwero.

2. Pa wina akapuma pang'onopang'ono kuchepetsa dumbbells kumutu bola ngati gawo lawo pansi siziwoneka pa mlingo ofanana ndi makutu. Pamene kutsitsa elbows ndi mapewa ayenera atathana. Amagwira ntchito elbows yekha ndi mkono wonse wakumanja.

3. Kupuma chabe kugawanika yachiwiri pansi pa kutulutsa kupanga yosalala zochotsa dumbbells udindo poyambira. Manja ayenera limbitsani njira pansi kwa triceps yafupika ngati kuli kotheka.

4. amakhalabe kokha kuchita masewera olimbitsa thupi nthawi 8-12. Kufikako kumapeto kwa manja extensor bwino wotopa, muyenera kusankha mwanzeru kulemera dumbbells. Musakhale aulesi amathera angapo likuyandikira.

zolemba

1. A pang'ono pa champ lapansi. Safuna kutenga zipolopolo kuchisenza. Ndi njira yoyenera zitikwanira ndi kulemera ang'onoang'ono. A kulemera kwambiri kungayambitse zotsatira zoipa - stretchable mitsempha ndi kuvulala tendon.

2. Ngati muli ndi vuto ndi chigongono limodzi ndi bwino m'malo French benchi atolankhani ndi dumbbells pa masewera olimbitsa thupi lina kumene katundu pa chigongono si chachikulu. Iyi ndi zolimbitsa zofunika Mwachitsanzo, benchi atolankhani yopapatiza nsinga.

3. Ngati zimakuvutani kuwayang'anira ndi manja onse awiri, mukhoza kuchita gululi alternately. Njira ina amene angakuthandizeni kupirira manja ake norovyaschie Patuka - kugwiritsa ntchito dumbbell a. Mu nkhani iyi, dumbbell ayenera kukhala zovuta kuposa wina chimanjamanja. Tengani yaima motero, monga tikuonera chithunzi.

4. Ngati mukufuna kudula triceps efficiently - palibe funso. atembenuza chabe burashi pamwamba kunja kuti zikhatho akukumana patsogolo. Mudzabwerera burashi pa malo m'chimake ndi kupitiriza.

5. patsogolo chachikulu - pafupi ulamuliro pa mapewa ndi elbows. amangogwira ntchito chigongono!

6. Nkofunika kuti aziona matalikidwe kuyenda ndi chakuti minofu bwino kudula pamwamba ndi pansi anatambasula.

7. Kuti pang'ono kuonjezera osiyanasiyana poyenda ndi kuthandiza triceps ndi Tambasula wabwino pamalo pansi, inu mukhoza pang'ono ingapendame dzanja kumutu.

8. kudziteteza ku kugwa dumbbell akhoza kugwiritsa ntchito zomangira. muyeso Zimenezi kuthetsa minofu ya mkono, amene ali ndi udindo chotheratu mphamvu , ndipo patapita kulimbitsa thupi zabwino zonse kumbukirani, kukusokonezani ku chandamale minofu kuti.

maphunziro Home

Ngati muli nyumba ndi mulibe benchi, osadandaula. Ntchitoyi angathe kuchitidwa pansi. Komanso, French benchi atolankhani ndi dumbbells pansi palibe sakhala ogwira kuposa pa benchi.

Kuwonjezera pa French benchi atolankhani, mukhoza kupanga zonse triceps benchi atolankhani. Kumasiyana kokha mu malo a mkono wa - yoyendetsedwa perpendicular kwa thupi. Njira iyi mwachita aliyense dzanja payokha, ndipo akhoza kukwaniritsa kumveka bwino ngakhale pansi.

Pomaliza

Lero, ife kumvetsetsa mmene ntchito minofu triceps ndi thandizo la French benchi atolankhani. Musanyalanyaze triceps, chifukwa minofu zonse zofunika m'thupi mwathu, ndipo ngakhale kukongola wokongola kwambiri popanda triceps sadzayang'ana wabwino! French benchi atolankhani ndi dumbbells atsikana ndi othandizanso monga ziri ndi amuna. Njira ndi osiyana. Only pano atsikana samasankha kupanga izo kutulutsa triceps. Ndipo basi kukoka manja ake.

Ndipo potsiriza, ndi kamodzinso anakumbutsidwa kuti chitetezo ndiyofunikila ndi thanzi chofunika kwambiri kuposa kukongola!