Kulimbitsa thupi kukongola. Kukweza dumbbells kwa kukongola

Dzanja minofu kwambiri kukopa tcheru ndipo kuwulula kopambana. N'chifukwa chake onse oyamba ndi akatswiri yake kupereka ulemu wapadera kwa ntchito mawonekedwe awo. Kuphunzitsa kukongola amafuna njira yapadera. Pofuna kukwaniritsa bwino, muyenera kupeza Zochita yoyenera kukula kwa minofu. Ndi bwino ntchito pa thupi lake motsogoleledwa ndi kochi amene adzatha kutsimikizira kulondola zokambirana ndi.

Akatswiri kupereka zosiyanasiyana zokambirana kuti bodybuilders kukwaniritsa cholinga ankafuna. Aliyense wothamanga ayenera kudziwa kwambiri ndi wamba msewu kulimbitsa thupi zimene zingamuthandize kukwaniritsa zotsatira zabwino. Pali Zochita ambiri manja. Zikuphatikizapo taphunzira zochotsa dumbbells kwa kukongola, chigongono flexion ndi barbell kulimbitsa thupi pa benchi ndi Scott. gulu ili mulinso mitundu yonse makina pa masewero olimbitsa atilakwira.

Timagwira ntchito ndi barbell ndi

Kuti asonyeze ndi kukongola kulemera anapereka zotsatira zabwino, mabogi kulengeza ntchito zofunika msewu kulimbitsa thupi, lomwe kale kukhala tingachipeze powerenga ojambula. Pakati pawo - mapulogalamu maphunziro onse oyamba ndi akatswiri odziwa. Zochita izi ndiye kukweza barbells. Ndi masewera zingakhale chida kukwaniritsa katundu pazipita pa minofu ya manja ndi kupeza osiyanasiyana apaulendo. Keyword Kugonjera a kumaliseche imeneyi imagwiridwa mosavuta.

Tengani chipolopolo nsinga pansi. Manja nthawi yomweyo ayenera spaced pa mlingo phewa. Grif ndodo poyamba popenyana ndi ntchafu. Mwamphamvu tigwiritsitse izo, kupuma kwambiri, akugwira mphepo pachifuwa, ndiye maondo elbows wanu, kukweza katundu kuti mapewa.

Ife kuchita izo pakali

Pamene dzanja adzakhala pa mlingo wokwanira, amaundana ndi minofu yomangika. Pambuyo pake, pang'onopang'ono, popanda mwachangu kuchepetsa omwera udindo poyambira. Muyenera kugwiritsa ntchito kwambiri kulemera, koma si kofunika pa achangu. Inde, mu nkhani iyi, inu ingawononge minofu ya.

Izo kutiletsa kutaya projectile pansi. Kutsitsa liwiro amagwira ntchito yofunika kwambiri. Komanso kulabadira chomaliza gululi. mungakwanitse kuyatsa "kuonera" mu iteration atsopano Anatipatsa.

Kuukitsa dumbbell panthawi

The dongosolo lophunzitsira pa kukongola si zotheka popanda kuchita izi. Kuchita izo molondola, muyenera kugwiritsa supination. chipangizo Izi zimapangitsa kukongola adamulowetsa pa buku lake lonse. Bodybuilders amati zimenezi ndi ntchito yabwino kwambiri minofu udindo flexion wa chigongono olowa.

Zikhoza kuchitidwa ataimirira, ndi kukhala m'mphepete mwa benchi, ayipanga horizontally. Koma bwino njira mabogi kupeza projectile kukwera kwa backrest amene linapendekeka pa makona a madigiri 60 (30 zosakwana muyezo). Pankhaniyi, kukongola ndi lidakali pa pansi, ndipo mutu wake elongated afika katundu chachikulu. Pamene kumbuyo kwa benchi waima pa njira yoyenera, ntchito yonseyi amakhala kwambiri amakonda kugwiritsa ntchito kulemera mu kuimirira.

Njira ziwiri ntchito

Kukweza dumbbells kukongola akulimbikitsidwa kuchita zonse mu taphunzira ndi maloboti modes. Aliyense wogwira mtima njira zawo. Muyenera kusankha amene ali kumanja kwa thupi lanu. Mwa njira iyi mudzatha kubweretsa manja awo mu mawonekedwe woyenera.

Njira yoyamba - ndi wamphamvu maphunziro kukongola. Sizipanga ntchito ndi miyala iyi maphunziro mphamvu. Chinthu chachikulu chimene inu mukuyenera kuti muchite - osati kulera dumbbell zina kangapo, ndiponso ku aliyense benchi kuti molondola kuchita supination. Elbows akhale mosamalitsa mbali ya thupi. Pamene iwo chitsogolo, womberani mosavuta, koma wotaya nchito zake.

Ife ntchito Scott benchi

Maphunziro pulogalamu "kukongola, triceps" mulinso ntchito pa benchi ndi Scott. Ndi bwino ntchito barbell mtundu Ezekieli. Ndiyamika fingerboard ake manja mwachindunji otetezeka ku eversion zobwera chifukwa cha muli kupweteka kwambiri. Komanso, mkono ndi dzanja kwambiri mofulumira amatopa ndi kuyamba basi decompress. Ndi chipolopolo, mukhoza kuchita Zochita zodabwitsa zimene amapanga kukongola maphunziro.

Kusonyeza akufuna kuti manja ndi zochokera makamaka ku dera m'munsi mwa kukongola lapansi. Nkofunika kwambiri pamene akuthamanga elbows Taphunzira lachitatu chapamwamba mabenchi, osati kutera pa bere. Mwa njira iyi inu kukwaniritsa linafalitsidwa kwambiri matalikidwe ntchitoyo.

Kuphunzitsa chifuwa ndi kukongola pa projectile ndi Scott angathe kuchitidwa ndi dumbbells. Pansi udindo manja anu muyenera limbitsani ndi 100 peresenti. Ndiye muyenera kunyamula iwo pa mlingo kuchigama ndipo akuyesetsa kuchepetsa kukongola. katundu uyu zina zomwe zingafunike aliyense kubwereza. Palibe kugwiritsa ntchito mekeza kwambiri. Dzanja ndi osatetezeka kwambiri ndipo n'zosavuta kuwawa, chifukwa "kuonera" mu ntchito yonseyi - ndi taboo.

"The Hammer"

The dongosolo lophunzitsira kwa kukongola amapereka njira ina yothandiza ntchito ndi dumbbells. Pa mtima wa ntchito yonseyi ndi kuwuka kwa zipolopolo taphunzira, wakupatsani kuukira pa akatumba onse amadzibisa phewa. Pamene akuchita ntchito yonseyi sayenera burashi mu supination. Mukuyenera kusunga yachibadwa nsinga (kanjedza kudzipatula) kuyambira pa chiyambi mpaka mapeto. Pa nthawi yomweyo kwambiri katundu amatenga kukongola maphunziro ndi minofu phewa. mukhoza kuchita njira ndi malo ubwenzi ndi udindo mosapumira.

Kumayambiriro kwa dzanja pamene akuwazenga dumbbells pansi, adani si amphamvu, zida sadzachitanso wokhudza ntchafu. Mmalo awa, pamene inu muli ndi udindo pa zochita zawo osati supiniruete burashi, inu azitengako katundu pa mlingo mapewa. Ndiye kumangitsa kukongola ndi adzatsika bwino mu malo poyambira. Kusunga tchire la sabwerera. Ndikumverera mphamvu ndi mabala ndi sprains minofu pakati pa mkono ndi mapewa. Bwerezani njira zomwezi ndi linzake.

"Chinyengo" mu ntchito ya ntchito ndi koletsedwa. Pangani kwambiri kutsimikizira pa molondola ndi njira ya ntchito yawo. Ntchitoyi n'zothekanso ntchito chingwe ndi gulu m'munsi dzanja. Ngati mwachita bwino, izi ndi zopambana kulimbitsa thupi kukongola ndi kumbuyo.

triceps kukwatira

Makina ndodo ndi adani yopapatiza kugawira mphamvu katundu mwa triceps, minofu chifuwa ndi malo pachifuwa. Popewa izi, muyenera kuphunzira simuvutika kupanikizika pa dzanja.

Kodi kuchita masewera olimbitsa thupi ili bwino? Gwiritsani ntchito barbell ndi kulemera pafupifupi. Mumpanda sing'anga zake osati pang'ono. Kumbuyo ziyenera kukhala bwinobwino pa benchi ndi mapazi anu - adzatsekeredwa mpumulo ndi pansi kuti kukhala ndi mgwirizano khola. Limbitsani manja anu ndi projectile a. Samalani kuti khosi anali pa mlingo phewa. Tsopano maondo elbows anu mpaka nthawi monga mowa wokhudza pamwamba m'chifuwa.

Perekani mwapadera kuti: ndi elbows ayenera kuthamanga kufanana kwa wina ndi mzake. Iwo ayenera kuchepetsedwa kwa thupi kupangidwa ndi ngodya ya 45 madigiri. Mogwirizana ndi nsinga lonse, amatha kuganizira yeniyeni triceps mphamvu katundu.

Yesani kuyesa kugwira lonse ndi elbows. Yesani kupeza malo abwino. Mukhoza kupeza kuti mudzakhala wovuta ntchito pa bala yopingasa. Pankhaniyi, muyenera kusiya m'mphepete ake, amene ndi mutu. Mu udindo uwu, inu mukhoza kwambiri kutsegula kwa triceps. Tisaiwale kuti aliyense wothamanga pa mbali ya malamulo thupi, ndi pansi m'pofunika kusintha womberani. Pokhapokha ngati inu kusintha mudzatha kukwaniritsa mlingo wokweretsa chitonthozo ndi mphamvu ya maphunziro.

ife ntchito matabwa

Pa zida izi angachichite Zochita zofunika kutulutsa mmwamba triceps, chifuwa ndi kutsogolo delts. Koyamba malo - manja ake akathyole zitsulo ndi limbitsani manja anu.

Kupuma kwambiri ndipo pang'onopang'ono anayamba maondo elbows wanu, pang'onopang'ono kugwa. Pankhaniyi, mapewa olowa ayenera amtengo anatambasula. Pamene tikugwira ntchito ndi triceps sangakhoze adatchithisira kuti munthu pazipita "kuya". Kamodzi pa poyambira, anayamba mbakwira pa elbows kuwongola. Njira imeneyi akhoza zosiyanasiyana nthawi chimakankhira motsindika triceps pa chifuwa ndi ku msana.

French osindikizira

Zolimbitsa thupi ili, muyenera ndi kulozetsa benchi. Ndi wapadera mtundu wake ndi bwino akutsogolera wakewo pamtima triceps lapansi. Chifuwa ndi ankadziwana Pankhaniyi kukhala mu chikhalidwe pristine.

Muzilankhula kumbuyo pa benchi ndi kukonza kusankha kumene mmanja a Ezekieli-muimba. Muyenera kumva Tambasula mu malo apansi triceps lapansi. Gwirani dzanja pa kumathandiza kupeza ngodya zabwino bwino, ndiyeno pang'onopang'ono akwezeni iwo pamodzi ndi kulemera chomwecho ndi anayeza kubwerera ku malo oyambirira.

Ngati inu samaona katundu m'dera la minofu kulondola, zikusonyeza kuti elbows si lokhazikika. Musaphwanye kuwasuntha amenewo! Kotero inu kupanga masewera olimbitsa thupi wosavuta mu kuphedwa, koma kuchepetsa nchito zake kuti ziro. thupi motero wotaya phuma wotetezedwa, ndipo kungakhale kovuta kwambiri kuika projectile njingayo.

Features benching

Maphunziro kukongola ndi triceps anamaliza ntchito chomaliza - French benchi atolankhani. Iwo amaukira minofu kuchokera ziŵiri: inu anaweramuka mudzikonzere, ndiyeno izo kwa thupi. Chitani muyenera chipika mkulu. nsinga akhale pa m'lifupi phewa kapena pang'ono yaitali ngati elbows ndi kuliika wachibale nyumba ya.

Yambani pamene masewera olimbitsa thupi ndi kofunikira chifukwa kufika kumtunda. Choncho elbows ayenera limbitsani ndi kutchinga chogwirira pansi Finyani kutali. Manja ayenera kukhala pafupi ndi thupi. Pambuyo kupuma pang'ono bwino kulamulira zonse millimeter kuyenda, kubwerera elbows pa mfundo imene kuyamba.