Tubular mphira expander ndi amangomvera. Zochita ndi zochulukitsira chubu

A expander tubular kukhazikitsidwa mu mawonekedwe a gulu mphira ndi amangomvera, ndi ogwira Mipikisano ntchito chipangizo cha olimba ndi maphunziro kulemera mabungwe kunyumba. Zikugwira ntchito chipangizo kumatha ntchito barbells ndi dumbbells, bulky zida thupi, limachititsa kumapangitsanso katundu mu njira zolimbitsa thupi labwinobwino.

kusankhidwa

Pofuna ntchito iliyonse mphira chubu expander ndi amangomvera? Mwa machitachita a zipangizo adasonkhananso:

1. Boxers, wrestlers akatswiri ndi mafani zina za masewera a karati, zimene zikupangitsa kuti mwapang'onopang'ono chitukuko cha mphamvu luso la thupi lake.
2. Anthu amene ali onenepa kwambiri ndipo alibe mwayi ankakonda kukacheza ndi masewero olimbitsa thupi.
3. Anthu amene amakonda masewero olimbitsa kunyumba ndipo mukufuna kupeza yolemetsa zina mu Zochita pa Chikoka akuluakulu, kukankha akuluakulu, minofu m'mimba maphunziro
4. Othamanga amene zikugwira powerlifting. Mu nkhani iyi, expander tubular limachititsa kuwonjezera mlingo wa kukana ponyamula kunja yosiyanasiyana Nyamulani.
5. Weightlifters ofuna kusintha zotsatira deadlift lapansi.
6. Othamanga amene ayenera kulimbitsa minofu mmbuyo ndi oongoka kuchita anatambasula.

Mfundo ntchito

Pamene wothamanga kuthamanga zolemera pa mlingo katundu mosazengereza umakhudza mphamvu yokoka. Choncho, pamene kulemera kukweza kwa minofu ndi mphamvu kuposa pamene projectile ndi adatchithisira. Pa ntchito expander labala, katundu zimadalira zotanuka pulogalamu yoyeseza gawo lapansi kukana, mlingo umene ndi zofanana onse psinjika ndi zotanuka pamene anatambasula chingwe chabwazi. Choncho, minofu zimasungidwa mu mavuto nthawi zonse.

Pa kuphunzitsa ndi zochulukitsira zotanuka tingati zimakhala layamba, akatumba aang'ono, amene ali ndi udindo kukhalabe khola thupi udindo mu mlengalenga. Choncho, kugwira kulimbitsa thupi ndi matayala ichi, woseŵera konse amadziwa bwanji mphamvu umagwiritsidwa ntchito limodzi ndi mzake.

khalidwe

Kutola chubu expander, muyenera khutu ku nkhani kupanga. Mulingo woyenera zosinthika mawu a khalidwe - ndi pulogalamu yoyeseza ndi wapadera hexanoic kuluka. Last kwambiri akuwatsimikizira moyo wa Zipangizo zoyendera magetsi, makamaka titchinjirize mphira ya kupuma mokwanira ndiponso chomaliza.

Ngati kapangidwe sasamalira ndi kuluka kuganizira kwambiri pa milandu ndi chidwi mphira wandiweyani. Makamaka maulendo angapo kuti kutambasula expander chubu musanagule. Ngati pamwamba pa nkhaniyo ndi milozo woyera kapena zilema, ndi bwino kupereka mmalo zina zimene mungachite.

amangomvera

Kusankha ofunika expander mphira chubu ndi amangomvera zopangidwa yolimba, kugonjetsedwa ndi kuwononga makina ndi chuma sanali kolemba. Monga mmene kumapeto, ndi yabwino ntchito ndi zipangizo, amene amangomvera muli textured, pamwamba akhakula. Mbali imeneyi amapereka bwino guluu wolimba m'manja takuphazi ndi Zochita za yogwira. amangomvera wangwiro chitetezo mwangozi amalowetsa kuchokera pulogalamu yoyeseza ndi kuvulala.

mlingo katundu

Chodabwitsa n'chakuti, posankha chilengedwe gripper chubu, muyenera khutu ku mtundu wa mankhwala. Azioneka n'chofunikira a anasonyeza, zomwe zikusonyeza kulimbikira kwa pulogalamu yoyeseza lapansi.

Ndi zovuta kuti athane ndi ntchito mphira chubu expander chikasu. chimake limapereka osachepera katundu mlingo ndipo ndi oyenera oyamba kuti mpikisanowo, othamanga amene atachira kuvulala, ndi kugonana fairer, kutali masewero olimbitsa thupi nthawi zonse.

Ponena za zipangizo wobiriwira, yotsirizira musati zosiyana kwambiri kukana chizindikiro malinga chimake yapita, kuwonjezera katundu kwangochepetsako pang'ono chabe. Choncho, othamanga zapamwamba ayenera kuganizira mphira zochulukitsira wofiira. Monga momwe nkhani buluu kulocha, zipangizo amenewa anapangidwa kuti othamanga weniweni.

Anthu ena opanga kuthana zizindikiro kusonyeza chikhalidwe cha pulogalamu yoyeseza kukana pa chogwirira. Ofooka katundu mlingo ikusonyezedwa ndi nambala "1" sing'anga - "2" ndipo mogwirizana ali amphamvu "atatu" mtengo.

kutalika

Posankha mphira expander amagwira ntchito yofunika kwambiri osati kukana ake, komanso kutalika. Kuyenda apa payima pa magawo a thupi lanu. Ngati elasticity chipangizo ndi aatali kwambiri, akhoza kufupikitsa ndi zingwe ndi mfundo zochepa.

mwayi wosewera

Mukhoza kuchita Zochita zotsatirazi ndi zochulukitsira chubu:

• ofukula samatha;
• yopingasa adaponya mu ubwenzi kapena kukhala pansi udindo;
• zinthu motsindika kukongola ndi triceps;
• Zochita kwa minofu m'mimba;
• jerks, okhoza kukhala m'malo kumanga.

Zonse za mwayi pamwamba pa mphira expander ndi zogwirizana osati kwa othamanga odziwa. Kugwiritsa ntchito zipangizo ndi mlingo wapakatikati kukaniza ndi oyenera anthu amene amafuna kukhalabe thupi mawonekedwe abwino. Ambiri, pulogalamu yoyeseza ndi zabwino kwa onse amene akufuna kumlingo kuonjezera voliyumu ya minofu misa.

Chubu expander ndi mphira amangomvera - Zochita

Ntchito pulogalamu yoyeseza zotanuka angapereke katundu pafupifupi onse magulu minofu: m'dera m'mimba, mikono, miyendo, mapewa ndi kumbuyo. Mungasankhe ntchito chipangizo zimatengera yekha m'maganizo malangizo. Komabe, m'pofunika kupereka ena Zochita zikuluzikulu ntchito zipangizo.

Kuonetsera chifuwa, mikono ndi akatumba phewa kutambasula oyima okwanira mu gawo pakati pa chubu zotanuka, ikani mapazi anu phewa-m'lifupi popanda ndiponso kumvetsa amangomvera. Otsatidwa ndi dilution kuchita manja pang'ono wopindidwa m'mbali.

Njira ina zokhudzana ndi kulimbikitsa torso, zikusonyeza kukhazikitsidwa kwa ndichisangalalo ofanana. Kusiyana kokha mu mtima kukoka manja wopindidwa pa elbows kuti chifuwa. Movement angathe kuchitidwa alternately.

Kuonetsera pa ntchafu minofu ndikofunikira kugwira mahandulo nsinga kwa phazi. mwendo lotsatira linatha mu dzanja n'kubwerera ku malo apachiyambi. Monga momwe zinalili m'mbuyomu, gululi angathe kuchitidwa alternately lililonse mwendo.

Kuonetsetsa kuti katundu minofu m'mimba, zokwanira kukhala pansi ndi anawerama pang'ono pang'ono. Expander amangomvera ikuchitikira ku manja, ndi machubu zikugwira kwa mapazi, ndichotse pa mawondo. muyezo Komanso anachita flexion ndi kutambasuka kwa nyumba ya.

Chifukwa,

Mphira expander ndi amangomvera - imodzi mwa njira yabwino maphunziro chilengedwe zoweta. ntchito zake ndi kusunga sikutanthauza kupingasa wapadera wa malo m'nyumba, ndi makalasi akhoza bungwe mu miniti iliyonse ufulu. Mu maphunziro zosungidwazo zimagwiritsidwa ntchito pafupifupi onse magulu minofu, amene adatayidwira mu njira ya olimba yachibadwa.