Phunzitsani deltas: benchi atolankhani barbell kuti chifuwa ataimirira, benchi atolankhani barbell kuchokera kumbuyo mutu, anapambutsa benchi atolankhani barbell

Wokongola thupi mu dziko lero si chizindikiro cha matenda, komanso kuti munthuyo ali bwino chuma chambiri. Samalani oimira gulu la malonda la mayiko a kumadzulo kwa Ulaya ndi America. Ambiri a iwo, ngati mpweya, ndi zakhala zikuzunza m'miyoyo ndithu anthu masewera. Zotsatira zachokera kuganiza kuti ngati munthu mwachilungamo wolemera, ankatha ataye nthawi zonse pa ntchito, ndipo angakwanitse kupita ku chipinda ndi kuchita. Ndi zosangalatsa kulankhula ndi munthu amene ali wanzeru, ochirimika ndi maonekedwe abwino.

Ndodo - poyambira

Izi zida masewera ndi bwino kuti aliyense Ndodo ndi otchuka kwambiri masewera olimbitsa zipangizo mu dziko maphunziro zolemera. Udindo wa bala maphunziro mphamvu ojambula ndi mkulu, chifukwa ndi zida masewera ndi patsinde pa masewera basi. Zikomo maphunziro ndi iwo mungathe kukwaniritsa zosiyanasiyana zotsatira, kuonjezera mphamvu, kupirira, kuchotsa kulemera owonjezera. Ntchito mowa kwambiri ambiri, osati kwa chiwerengero chachikulu zokambirana zosiyanasiyana, onse zikuluzikulu ndi chimateteza, komanso masewero osiyanasiyana maphunziro a masewera basi.

Makina asilikali

Press ndodo ndi chifuwa ataimirira - ndi zolimbitsa zofunika kuti wothamanga kumaphatikizapo kuchita mfundo zosiyanasiyana, ndicho chigongono ndi paphewa. Ntchitoyi umalimbana chitukuko cha kutsogolo ndi pakati ankadziwana, koma ichi ali kutsegula kumbuyo deltoid milimo.

Pakati othamanga novice pali nthano za harmfulness zolimbitsa thupi ili, koma sangachitenso misa mantha. Ngati inu Chitani molondola, ndiye sizingawononge sadzatero.

Kuchita masewera olimbitsa thupi bwinobwino, muyenera kukumbukira malamulo otsatirawa:

1. Press ndodo ndi chifuwa ataimirira, ndi zofunika kuchita pa pachithandara, chifukwa pa kulemera kukweza kuchokera pansi, inu mukhoza mungavulale. Low kulemera lomasula kuchokera pansi, koma ndi kuwonjezeka katundu Mwina ukuwonjezeka choipa.
2. Pamaso akuchita Zochita muyenera kusankha kusankha olondola, amene anatsimikiza ndi ulamuliro wa zikutanthauza golide. Musamalandire kapamwamba kwambiri lonse, chifukwa matalikidwe kuyenda ndi chosakwanira, amene kwambiri kuchepetsa mphamvu ya maseŵerowo.
3. Press ndodo ku chifuwa ataimirira - kuchita zofuna kuikirapo pazipita.

Choncho, timayamba. Mapazi pansi ayenera kufanana ndi mzake ndi kukhala phewa-m'lifupi padera, zimenezi kuonetsetsa kuti msana ndi moyenera. Pambuyo pake, kutenga mtanda udindo poyambira, ndiko kuti, pa kumtunda kwa pachifuwa. Pambuyo pake, m'mwamba, elbows si unbend kwathunthu, maso imatsogoleredwa oposa. Kupuma mpweya kubwerera chipolopolo mu malo poyambira. Press ndodo ku chifuwa ataimirira ndi zolimbitsa zodabwitsa. Iwo zimathandiza kuti ntchito minofu bwino.

Benchi atolankhani barbell kuchokera kumbuyo mutu

Chitani umalimbana chitukuko cha minofu deltoid, kupatula iwo zosungidwazo zimagwiritsidwa ntchito subscapularis ndi latissimus dorsal minofu. Palibe kukayika kuti yekha njira yolondola adzachita ntchito yonseyi qualitatively, kuti zotsatira pazipita ndi kudziteteza ku choipa.

Pali embodiments angapo a barbell benchi Zochita atolankhani kwa mutu, izo zikhoza kuchitidwa ataima kapena pansi, kusankha ndi katswiri. Yoyenera kuphedwa zolimbitsa thupi izi motere:

1. Mapazi ayenera kuika phewa-m'lifupi padera, nsana wanu lipinde pang'ono pa m'chiuno, mapewa kuwongoka.
2. Choyamba, muyenera kutenga mpweya kwambiri zokwanira, ndiye muzikhala mpweya wanu. Mwamsanga pambuyo pake pa projectile, mu nkhani iyi ndodo, wakwezedwa upwardly. Nkofunika pa mfundo iyi kutsatira elbows, pamene mwachita bwino, iwo ayenera kuyang'ana mu madera osiyana.
3. Pa nsonga ya matalikidwe zofunika kuwongola manja m'khosi anaonekera pamwamba pa mutu wake.
4. Mu voteji chapamwamba anakhalabe pa chete pang'ono.
5. Pambuyo pake chipolopolo kutulutsa mokoma ayanjane poyambira malo mutu. Chisoni nthawi yomweyo ayenera asakhudze kumbuyo.

Ngati mumachita benchi atolankhani barbell, nsinga siziyenera waukulu. Muyenera kukumbukira ulamuliro wa zikutanthauza golide.

Okonda benchi atolankhani barbell

chida ichi chikuthandizani kulimbitsa minofu angapo pa thupi takuphazi. Katundu waukulu imagwera pa gawo la kumtunda kwa minofu pachifuwa, triceps, kenako ntchito ankadziwana ndi. minofu zina zikugwira, malingana ndi malo benchi.

The apamwamba kumbuyo benchi kwambiri, katundu ndi pa deltoids lapansi.

Zochita pa masewera olimbitsa thupi ndi wosavuta. Muyenera kusankha kutalika kumbuyo kwa benchi, kutenga poyambira malo ndi kuyamba ntchito yonseyi. Musaiwale kutsatira matalikidwe a kayendedwe ka manja ndi mpweya.

Zolakwa zambiri

Asalakwitse mu ndondomeko zochita, m'pofunika kuganizira wachina chilichonse pansipa:

• kutsatira kupuma nthanzi;
• musati kusintha njira yodutsamo wa projectile ya;
• kuchita uthunthu wonse wa kutengeka;
• Tengani kulemera bwino.

Ngati inu kukwaniritsa zofunika zonse, simungakhale mantha kuvulala, ndipo zotsatira zake zidzakhala zabwino.