Zolimbitsa Wabwino kukongola ndi barbell, pa bala ndi dumbbells

Wokongola akulu mikono - kunyada kwa aliyense wothamanga. anthu ambiri amawononga nthawi yambiri ndiponso khama kuti tikhale ndi minofu, kupeza mtunda wokongola, kuonjezera mphamvu kukongola ndi triceps. Mphamvu ndi bwino maphunziro ndi imawunikidwa pa kukula ndi mawonekedwe a minofu kuti anapindula wothamanga chifukwa cha masewerawa.

Anayesetsa, ena othamanga kumanga minofu ya manja amakhala vuto lenileni. Pa kufufuza mapulogalamu ogwira maphunziro amene angathandize qualitatively ntchito kukongola wanu molumikizana ndi minofu zina, kukwaniritsa pazipita kuchuluka kwa mtunda zokongola, kumafunika nthawi ndi khama, ndipo zotsatira masamba kwambiri wolakalakika. Kodi pali Zochita zabwino kukongola, zimene zingakuthandizeni ndi osachepera khama kukwaniritsa zotsatira zabwino? Kodi kutulutsa mmwamba manja anu?

zolimbitsa Wabwino kukongola

Kukongola - mmodzi wa minofu osemedwa m'manja anthu akutumikira flexion ndi kutambasuka kwa malekezero chapamwamba. Amakhala ndi yaitali ndi yochepa minofu mutu. Kukongola zonse m'maganizo zikutsimikizira pa mphamvu wothamanga. Mu mawonekedwe omasuka wa bwino anayamba minofu wothamanga wokongola waima pa dzanja, ndi zolimba akutembenukira ku zolimba mpumulo mpira. N'chifukwa chake onse oyamba ndi akatswiri odziwa amakhala nthawi yaitali akuyendayenda mpumulo ndi kukula voliyumu ya minofu kuti.

Ambiri wabwino Zochita kwa kukongola kuthandiza kumanga minofu, kugwiritsa ntchito magwiridwe zachilengedwe - flexion kapena ukugwirizana chigongono. Zolimbitsa thupi ntchito weighting osiyana pang'onopang'ono ndi kukula mphamvu takuphazi thupi, kuwonjezeka thupi katundu. Zochita cholinga chake ndi kulimbikitsa minofu misa buku, zimagwiridwa ndi pazipita matalikidwe a flexion kapena mkono magetsi. Chosakwanira flexing kumathandiza pambali contours yeniyeni ndi minofu mpumulo ntchito.

Kutulutsa manja, muyenera kuwonjezera masewera olimbitsa thupi kwa kukongola ndi triceps mu pulogalamu waukulu workouts wanu. Kuimba nyimbo zovuta, umalimbana chitukuko cha gulu la minofu, kangapo pa mlungu, inu kukwaniritsa mwa mawu phindu yochepa minofu misa ndi mtunda wokongola. Mungachitenso Zochita kwa kukongola kunyumba kapena masewero olimbitsa lapansi. Pakuti workouts, muyenera kukhala yopingasa mipiringidzo barbells ndi dumbbells ndi zikondamoyo zochotseka kuti pang'onopang'ono kuonjezera mphamvu ya katundu pa minofu. Taganizirani Zochita yabwino kwambiri kuti ntchito ntchito kukongola kutsogolera othamanga mu dziko.

Kulera ndodo mu kuimirira

zolimbitsa Wabwino kukongola - kukweza ndodo mu kuimirira. mchitidwe uwu ndi tingachipeze powerenga phunziro la minofu manja, ndi akonzedwa zoyamba za maphunziro mphamvu masewera. Kulera ndodo katundu mwangwiro bicep, amapereka phindu zabwino minofu misa.

ntchito njira:

• Imani - kusunga mtanda wa khosi ndi manja onse pa mlingo wa m'chiuno, mapazi phewa m'lifupi padera, kumbuyo molunjika ndi maondo pang'ono wopindidwa, elbows unkagunda thupi, mapewa chinatsika;
• kupuma - pang'onopang'ono kulera chipolopolo m'chifuwa lake, mikono wopindidwa pa elbows ya;
• kutulutsa - kumbuyo pang'onopang'ono kwa maganizo kuyambira.

Chitani imagwiridwa mu waika 4-5, ndi yopuma mpumulo zosaposa masekondi 45. Kulemera katundu ndi chiwerengero cha nthawi akonzedwa umakhala maziko a mudzayenerere mlingo panopa. Ntchito zosiyanasiyana njira udzakhala wokwanira kudzapeza mphamvu ya maphunziro: lonse katundu waukulu imagwera pa mutu yaitali minofu, pamene yopapatiza - yochepa. Kugwira zolimbitsa zabwino mu kukongola fixedly kugwira thupi, vertically. Akugwedeza, inu kunyamula katundu thupi minofu ya manja pa chifuwa ndi ku msana minofu, potero kuchepetsa mphamvu ya kulimbitsa thupi ndi.

Kukweza ndodo ndi Scott benchi

Benchi Larri Skotta, ndi bodybuilder wotchuka, zimathandiza kuwonjezera mphamvu ya thupi kukongola ndi barbell. Izi adzalola kuti kulimbitsa thupi makamaka ntchito pa mmunsi ndi pakati minofu ndi kusakonda katundu kuchokera zina minofu. Pamaso womberani muyenera kusintha kutalika kwa ena kanjedza ndi msinkhu wanu.

ntchito njira:

• kuyambira malo - kukhala pa mpando, kumbuyo molunjika, manja ndi bala kuika pa choyikapo, yomwe ili pa m'lifupi elbows phewa;
• kupuma - pang'onopang'ono kuukitsa projectile kwa mapewa ndi kupinda elbows anu;
• kutulutsa - pang'onopang'ono kubwerera ku malo kuyambira popanda kwathunthu kuwongola mkono wake.

Kuchita waika 4-5 kupuma zosaposa masekondi 45. Chotero Zochita zabwino kukongola akulimbikitsidwa kugwiritsa ntchito yokhota kumapeto khosi Ezekieli barbell. Izi kuchepetsa katundu pa dzanja ndi dzanja, kupewa choipa zotheka. Projectile kulemera, chiwerengero Yokwerera pa nthawi imodzi, ndi kuchita masamu zochokera maphunziro kwanu. Pang'onopang'ono kuwonjezera mphamvu ya katundu ndi chiwerengero cha njira kuti imathandizira ya minofu misa. Pa ntchito yonseyi, kusunga malo thupi: angaubweze wanu molunjika, sapita bere pa choyikapo, osati agwedezeka. Izi adzalola kuti azipeza mphamvu zochita.

Tambasulani ndodo mu otsetsereka a kukongola ndi

Chotero Zochita zabwino kukongola ngati ndodo adaponya otsetsereka a, kulola pawiri katundu pa minofu poyerekeza chimakweza ochiritsira projectile. Izi imayenera kulimbitsa thupi membala zina imangolongeza minofu ya kumbuyo ndi chifuwa. Pogwira ntchito yonseyi nthawi zonse, inu KUKULA khalidwe osati kukongola, komanso minofu pakati chapamwamba torso.

njira;

• kuyambira malo - chinang'ambika pa bala kuchokera pansi, unakhota patsogolo, kukhala kufanana thupi pansi, kumbuyo molunjika, kuchepetsa kumbuyo Kodi kupinda;
• mpweya - othandiza wozungulira kuti chifuwa;
• kutulutsa - zasiyidwa, palibe ataweramuka mpaka kumapeto manja.

Ndi bwino kuyamba ndi njira zitatu ndi pang'ono wamfupi zina. Bwino maphunziro pogwiritsa ntchito njira zosiyanasiyana kumvetsetsa: Lonse / yopapatiza, patsogolo / chigamulocho. Izi adzalola kuti ntchito nambala pazipita mnofu ndi masewera basi mmodzi. Bar kulemera, chiwerengero kukukhala anatsimikiza payekha. Samalani kuti thupi pa zolimbitsa thupi: angaubweze wanu molunjika, kuchepetsa kumbuyo Tambasula osati ndipo alibe sag.

Romania kupisa ndi kukongola

Mmodzi wa Zochita zabwino kumanga misa ndi mphamvu akufunitsitsa miyendo molunjika. mchitidwe amagwiritsa ntchito 3/4 a minofu ya thupi. Powonjezera pulogalamu zokambirana izi kukongola, ntchafu ndi kumbuyo, inu amakakamizidwa ntchito pa malire a minofu misa, potero yotithandiza kukula kwa minofu.

ntchito njira:

• kuyambira malo - kufika pafupi mowa, mapendekeredwe thupi, ntchito manja onse kumbuyo khosi, miyendo pang'ono ndichotse pa maondo, kumbuyo molunjika;
• mpweya - kulera mlingo wa projectile pa ntchafu;
• kutulutsa - limagwa pansi.

Kupanga kukukhala 4 5, kupuma masekondi 20. ndodo kulemera, chiwerengero cha kubwereza mu chimodzi anatsimikiza zochokera olimba panopa thupi. Pa ntchito yonseyi, kutsatira malo a thupi: Khalani nsana wanu molunjika, elbows ndi maondo chiyani kupinda. Barbell pansi kuti mwa kuukitsa thupi, osati mwa mphamvu ya minofu ya manja. Chisoni ndiyesera kukhala pafupi ndi mawondo. Chotero Zochita zovuta kukongola, ntchafu ndi kumbuyo ngati ndodo ndi miyendo molunjika, kupereka elaboration zabwino minofu pafupifupi thupi lonse.

kukongola potelani ndi dumbbells ubwenzi

Maphunziro ndi barbell yothandizana zosiyanasiyana zokambirana kuti kukongola ndi dumbbells. Kunyumba, kukhazikitsa bwino zinthu monga momwe mungathere, ntchito zipolopolo ndi zikondamoyo zochotseka. Ndi dumbbells muli mwayi wokaphunzira m'madera a kukongola omwe si adamulowetsa pa kulimbitsa thupi ndi barbell a.

njira;

• Imani - kutenga dumbbells, kudzongoka, kumbuyo ndi molunjika, mapazi phewa m'lifupi padera, mawondo pang'ono wopindidwa, mikono pamodzi thupi, woimbayo outwards;
• mpweya - pang'onopang'ono kuchotsa zipolopolo kuti mapewa ndi kupinda manja pa elbows ya;
• linanena bungwe - pang'onopang'ono kuchepetsa dumbbells udindo poyambira.

Mpofunika ntchito yonseyi waika 3 mpaka 5, mpumulo pakati waika zosaposa masekondi 30. Khalani diso pa malo a thupi: kumbuyo yoongoka, m'chiuno Kodi kupinda, elbows pafupi thupi. Pa kulimbitsa thupi, thupi anapitiriza molunjika, osati agwedezeka. Kusintha Mwachangu zolimbitsa akulimbikitsidwa kukweza dumbbells kuchita kupotoza pang'ono manja kuti chala chaching'ono ndi apamwamba kuposa chala.

Kukweza dumbbells kwa kukongola atakhala

zolimbitsa Wabwino kukongola ndi dumbbells kunyumba - loyesayesa kutukula chipolopolo mu malo mosapumira. Popeza amafotokozera izi chimateteza, Ndi bwino kuchita maphunziro pakati, ndi ndodo pambuyo ntchito. Pa katundu mkulu Margolis Wheel mwamphamvu chabwino kumaonjezera kuchuluka kwa minofu misa kukongola, kuwapatsa iwo mawonekedwe wokongola ngati nsonga ina.

ntchito njira:

• malo koyamba - kutenga dumbbell ku dzanja lanu lamanja, akhale pa nsonga ya benchi, straddle, kukamenyana chigongono dzanja ntchito mkati mwa ntchafu lamanja, ndi dzanja lake ufulu okhudza bondo lake lamanzere;
• kupuma - pang'onopang'ono kuukitsa nthambi ntchito kwa phewa, kupinda pa chigongono;
• kutulutsa - pang'onopang'ono kubwerera dzanja ndi malo ake apachiyambi, osati kuwongola chigongono mapeto.

chiwerengero cha chikuyandikira pamene pa mpumulo, kulemera zikugwira ntchito amasankhidwa potengera mawonekedwe thupi lanu, pang'onopang'ono kuwonjezeka kwambiri. Khalani diso kunja kwa malo a thupi pamene kulimbitsa thupi ndi: kumbuyo molunjika, osati kugwedezeka, kukweza kulemera kokha chifukwa kulimbikira kwa kukongola kwa. Pa chitukuko cha mphamvu ndi zina zomwe a mpumulo tikulimbikitsidwa kuchita masewera olimbitsa thupi ili, nachita ambiri kubwereza zolemera yaing'ono.

Kuphunzitsa kukongola ndi dumbbells pa kulozetsa benchi

Chotero Zochita zabwino kukongola, monga zinthu kuti ndi dumbbells pa kulozetsa benchi (ngodya madigiri 45-60), bwino anayamba minofu kuthandiza dzanja. Kuphatikizapo mchitidwe uwu tikulimbikitsidwa kuti othamanga ndi kuvulala msana, monga kwathunthu cholekanitsa katundu kwa minofu ya torso chapamwamba.

njira;

• malo koyamba - kutenga dumbbells, kukhala pa benchi, nsana wake mbamuikha mwamphamvu ndi pamwamba mumbali, mikono pa mbali yanu;
• mpweya - kukweza zipolopolo kuti mapewa, kupinda mkono pa chigongono;
• kutulutsa - pang'onopang'ono kugwa.

Tikuchita likuyandikira 5, ndi nthawi yopuma zosaposa masekondi 45. Kulemera dumbbell, chiwerengero cha kubwereza kwa chimodzi amasankhidwa payekha. Khalani diso pa malo thupi ndi manja: molunjika mwamphamvu mbamuikha pamwamba pa benchi, m'munsi kumbuyo si maondo, kusunga elbows wanu pafupi ndi thupi. Kuonjezera mphamvu ya thupi, kugwiritsa ntchito njira zosiyana kukweza dumbbells: mtsogolo, chammbuyo, ndi kupotoza nyundo. Izi adzalola kuti ntchito khalidwe osati kukongola, koma minofu ina ya manja.

kukongola Phunziro pa bala yopingasa

Zochita pa kukongola pa bala - mchitidwe bwino maphunziro mphamvu, amene amalola apamwamba mpope torso minofu misa. Ndi kuchita zinthu masewera pa bala, mukhoza kupeza mpumulo wabwino minofu torso, kukhala mphamvu, kupirira mosavuta.

njira;

• kuyambira malo - popachika pa mowa, mawondo wopindidwa, miyendo anawoloka;
• kutulutsa - okwera kotero kuti chibwano ndi pamwamba mowa;
• mpweya - Mpukutu pansi.

Kuchita chilichonse thupi waika 4-5, kupumula palibe masekondi oposa 30. Mu masiteji koyamba kwa ntchito zonse ikuchitika ntchito minofu ya thupi lanu, m'tsogolo, ntchito mwendo weighting kuonjezera katundu. The aakulu kwambiri kuphunzira kukongola zimatheka chifukwa cha chikoka zokwera ndi mwachindunji kapena osiyanitsidwa yopapatiza nsinga. Zosankha zina zolimbitsa thupi katundu mokulirapo minofu ya kumbuyo, pachifuwa ndi mapewa. Maphunziro pa bala amayesetsa kwambiri kuti ntchito minofu ya torso ndi, akufotokozera mugwirizano, mphamvu kupirira.

Pomaliza

Pogwira zabwino Zochita kwa kukongola kunyumba kapena masewero olimbitsa thupi, musati muyiwale kuchita pang'ono chisanadze kulimbitsa thupi kulimbitsa thupi kwa magulu onse minofu. Izi adzalola kuti kukonzekera minofu yanu kwa magalimoto kwambiri, kupewa kuvulala zotheka ndi misozi minofu. Ataweruka, onetsetsani kuti amathera mbendera yaing'ono zomwe zingawonjezere kusinthasintha zimfundo ndi tendons.

Kuphunzitsa kukongola, onetsetsani kulabadira njira ya kuphedwa kwa aliyense amafotokozera. Yesetsani kukweza kulemera pazipita ndi kuchita masewera olimbitsa thupi molondola. Lililonse gulu akupanga mungoli pang'onopang'ono, ndendende kulamulira ntchito a kukongola ndi minofu ena. Njira imeneyi kudzakuthandizani mu kangapo kuonjezera mphamvu ya maphunziro, ntchito khalidwe kunja minofu ndi kukwaniritsa zotsatira zabwino.