Kupinda Zottmana: Patsogolo njira Zochita

Gulu minofu monga mkono wa khamu la othamanga ndi malo vuto. chakuti muyezo kokoka manja a pafupifupi sikungawononge malowa. Bole Komanso, forearm makamaka musayese kutsegula. Ichi ndi chifukwa chakuti, pokhala ndi ofooka minofu gulu, matayala mkono msanga, ndi akatumba chandamale sali kutenga katundu yoyenera. Koma kuti m'pofunika, ndipo pali zifukwa ziwiri. Choyamba, thupi ziyenera kukulitsa mofanana. Lachiwiri, mphamvu za forearm, mphamvu za nsinga. Koma popanda itafika poipa kwambiri masewera a anthu alibe chochita.

Ambiri anazindikira kuti loaders wamba mkono zikuwoneka wamphamvu kwambiri kuposa Akatswiri. Mfundo yakuti mu yachibadwa makhalidwe maphunziro wothamanga minofu gulu kokha kupyolera flexion ndi kutambasuka kwa dzanja ndi m'dzanja la psinjika. Komabe, mkono ndi ntchito ina monga onsewo, ndipo mbali ina ya matabwa ake Mwaichi komanso cholinga. Iwo likukhalira kuti amene akuchita zosiyanasiyana kugwira ntchito bwino mapampu mkono kuposa frequenter wa ochitira masewera a. Mu kasinthasintha wa burashi ndi cholinga zochita, zimene tidzakambirana lero.

Kupinda Zottmana - zolimbitsa thupi lakale kuti tsopano anthu ochepa kwambiri kutsatira malangizo awo, koma pachabe. Iwo zimathandiza kuti ntchito kukongola komanso mkono. Tiyeni tipeze chimene zolimbitsa thupi zimenezi zingakhale zothandiza ojambula ano.

makhalidwe General

Ntchitoyi, monga tanenera kale, imaphunzitsa minofu ya phewa ndi mkono bwino. Izi zimatheka kupyolera supination ndi pronation wa polumikizira. Chitani akuthamangitsa mavuto enieni ndithu, choncho ntchito maphunziro awo, osati othamanga onse. Kuwonjezera kuphunzira minofu, zimathandiza kupititsa patsogolo nsinga ndi bwino kugwirizana ubongo. The njira ya losavuta kumvetsa, koma zovuta minofu. Choncho, poyamba Ndi bwino osati kuthamangira kuwonjezera kulemera kwa dumbbells lapansi. Mwa njira, George Zottman maphunziro ndi dumbbells yolemera makilogalamu 50. Koma Tisanafike kanjedza amenewa, m'pofunika kuti adziwe njira ya.

Kupinda Zottamana zambiri ntchito mu akamaliza maphunziro a kukongola kapena kumbuyo, komanso kuphunzira zochangamutsa wa kukongola kwa. Iwo woyenera othamanga pa mlingo uliwonse. Pakuti oyamba kusonyeza chidwi kugwirizana maphunziro ubongo ndi amagwiritsidwa ntchito mwanjira zosiyanasiyana. A weightlifters aluso kusankha kuti kusintha katundu zinchito manja, amene kumawonjezera mitengo mphamvu mu deadlift ndi benchi atolankhani.

Amene minofu akugwira ntchito

Koyamba izo zikuwoneka ngati yosavuta zolimbitsa potelani kwa kukongola. Komabe, ngati inu kuyang'anitsitsa, ilo kusiyana, chifukwa chimene likukhalira kutsegula minofu kwambiri. Chifukwa, pamene anaphedwa bwino, Zottmana kulola kupinda ntchito kunja minofu awa:

1. brachioradialis minofu (brachioradialis).

2. flexor carpi radialis minofu.

3. flexor digitorum.

4. pronator teres minofu.

5. kukongola (yaitali ndi waufupi mutu).

Pa lililonse gawo la gululo katundu amalandira minofu makamaka. Zodabwitsa ndizakuti, wanzeru brachioradialis minofu pamene mwachita bwino thupi udzamvedwa woyaka kutengeka m'dera mapewa. Ngati icho chiri, izo zikutanthauza kuti zonse zichitike bwino.

njira ntchito

Choncho, musanayambe ikukoka manja, muyenera kutenga poyambira malo: kukatenga dumbbell, zolungama, limbitsani manja anu, elbows anakakamizidwa thupi ndi makhwatha akukumana mzake. Ndi nthawi kuyamba kufewetsa mafupa. Ndi manja mpweya apangidwe. Mu gawo loyambirira la kayendedwe ka m'manja muyenera atumiza mmwamba. Pamwamba muyenera kaye kuti kukongola katundu pazipita.

Tsopano ife tikhoza chitani yotsatira gawo - kutsitsa dumbbell. Choyamba muyenera kutembenukira dzanja lanu kotero kuti palmu akukumana pansi. Mosamala, mpweya, manja kumbuyo kwa malo poyambira. Apa, mfundo, ndi onse.

zolakwika zina zodziwikiratu

Monga ulamuliro, kuchita flexion Zottmana, othamanga kuvomereza zolakwa awa: kunyalanyaza zochangamutsa, osasamba kupuma, kulemera dumbbells lolemera.

Nkofunika kukumbukira kuti mpweya ndi pamwamba pa matalikidwe ndi. Sizikupanga izo pansi kapena malangizo a kuyenda. Zimakhala kugogoda mpweya ndi kusokoneza ntchito yonseyi.

Koma zochangamutsa, ndiye musanayambe kufewetsa mafupa Zottmana, muyenera kupanga dongosolo wosavuta alikuwotha moto mpaka minofu manja. Zimakhala monga mwachizolowezi kasinthasintha, ndi ntchito ndi dumbbells kuwala (atolankhani, kasinthasintha motsatizana).

Malangizo

chigongono flexor ntchito bwino, ngati pamwamba pamene dumbbells ali pa mlingo pachifuwa, pang'ono kuloza chigongono pansi. Pamene mwatopa kwambiri, n'zotheka kaye dumbbells ndi masekondi angapo mwamphamvu chanza. Izi mpheto yosavuta amachotsa katundu ku chala, ndipo mukhoza kupitiriza kupinda Zottmana.

Tembenuzani ndi burashi pa pokweza ndi kutsitsa muyenera kukhala osamala kwambiri. Minofu ndi udindo mkono kasinthasintha, chabwino ziziyenda magulu awa. Komabe, ngati inu kupanga adzatumpha, iwo amavutika. Ndi bwino kuchita masewera olimbitsa thupi ili kumapeto kwa maphunziro, chifukwa lolemera kwambiri olowa phewa. Nkofunika kusankha kulemera dumbbells bwino. Pamene kubwereza 12 anakupatsani popanda vuto, kulemera ndi chochepa kwambiri. M'pofunika kuti pa kubwerezabwereza 8 analibe mphamvu.

Chinthu chofunika kwambiri kuphunzira nawo - zida. Kotero ngati simungathe kuchita zinthu ndi manja onse awiri mwakamodzi, kuyesera manja taphunzira, kuika pa aliyense wa iwo.

chitetezo

Ntchitoyi akuti ndi otetezeka kotheratu, koma ngati inu kunyalanyaza sayansi, pangakhale mavuto. Chinthu choyamba kumbukirani - flexion mwachita bwino, mothandizidwa ndi mphamvu minofu. Kodi ndi kugwedezeka zosavomerezeka. Apo ayi katundu osafunika mungawapange phewa limodzi lomwe othamanga ambiri wokongola ofooka.

Komanso, kukapempha olowa, m'pofunika ntchito ndi kulemera omasuka. Kumene, zingakhale zosiyana kwa wina wothamanga. Koma poyamba, Ndi bwino kutenga 3 kg dumbbells. Tiyeni inu simusamala yaing'ono kulemera. Akhafuna kuti mukhale njira ndi kumva minofu ntchito.

Kumbuyo mu gululo ayenera atathana. Musayesere kuchotsa dumbbells kumbuyo mwa mphamvu. Mapiko mu Baibulo ili sadzatero. Komanso, anthu amene ali kumbuyo ofooka, izo zikhoza kukhala zoopsa.

thunthu

Dzanja minofu ndi gulu laling'ono, kumene kungakhale ntchito ziwiri: flexion kapena kutambasuka kwa dzanja. Kuwonjezera ntchito zazikulu, minofu dzanja ndi Mukhozanso pronated supinate burashi. Popeza ntchito yonseyi kumafuna kugwiritsa ntchito onse pamwamba (kupatula kutambasuka kumene), akufotokozera manja mabuku.

Pomaliza

Kawirikawiri, maphunziro dzanja, othamanga ambiri amanyalanyaza forearm, kufuna yekha kukhala minofu phewa. Zochita pa kukongola ndi triceps, ndithudi, zothandiza, koma pokhapokha ngati iwo atero, tsiku lina inu mudzazindikira kupanda mphamvu nsinga ndi manja akanagwiritsa. Choncho ndikofunikira kuti tiyandikire maphunziro komanso ngakhale nthawi zina kutsegula pa mkono. Musaiwale za chitetezo, ndipo nthawi yomweyo kutenga kulemera kwakukulu. Tengani akuyendayenda inflections Zottmana dumbbells 3 kg, ndipo posakhalitsa muphunzira njira yoyenera.