Dumbbell wakhala pansi - njira yolondola yochitira

Kuti ngakhale kukula kwa thupi, nkofunikira kupanga magulu onse a minofu. Dumbbell atakhala pansi akugwira ntchito yolimbitsa thupi, yokhudzana ndi zofunikira, kuti aphunzitse bwino minofu ya mapewa. Pali mitundu yosiyanasiyana ya makina osindikizira omwe ali ndi maonekedwe awo a njira ya kuphedwa.

Dumbbell wakhala pansi - ndi minofu iti yomwe ikugwira ntchito?

Ochita masewera olimbitsa thupi ndi makosi amaona kuti ntchitoyi ndi katundu wolemera kwambiri ku madera onse atatu a deltas. Mapiritsi am'tsogolo amalandira katundu wolemera kwambiri, ndiyeno, zosakaniza zimagwirizanitsidwa, ndipo mbali yotsatira imanyamula pang'ono. Kuonjezera apo, makina opanga mafilimu a dumbbell amachititsa kuti pakhale njira zochepetsera, ma triceps, mawonekedwe a manja, kumbuyo ndi pachifuwa.

Dumbbell bench press okhala njira

Pali zizindikiro zambiri zomwe zikukhudzana ndi ntchito ya machitidwe onse:

1. Makina osokoneza bondo atakhala pa benchi ayenera kuchitidwa popanda kuima, onse pansi ndi pamwamba. Chifukwa cha izi, kudzakhala kotheka kuikapo katundu pa minofu ya deltoid. Musati muthamange, kuonetsetsa kuti kuyenda kuli kosavuta.
2. Pamene mukugwiritsa ntchito, ndi kofunika kulamulira kuti dumbbells isunthire pamtunda wina ndipo musasunthe kumbali.
3. Kupanga makina osokoneza bwalo m'malo okhalamo sikuyenera kuthamangitsa kulemera kochuluka kuposa momwe amachitira atsopano ambiri. Pogwiritsa ntchito katundu wambiri, kusamuka kwake kumapezeka ndipo minofu ya deltoid silingapezeke bwino. Kuphatikizanso, chiopsezo cha kuvulala chikuwonjezeka. Sankhani zopopera kuti mukhoze kupanga 8-12 kachiwiri ndi njira yabwino.
4. Pofuna kutulutsa minofu bwino, bwerezerani masewerowa mu 3-4 omwe mumakhala ndi mapafupi pakati pawo.

Wowonjezera wa Arnold wokhala ndi zopopera

Wolemba zomangamanga wotchuka, wojambula ndi bwanamkubwa Schwarzenegger wapanga zochitika zake zomwe, mwa lingaliro lake, zimagwira ntchito bwino pamapiko a mapewa. Makina a Dumbbell omwe akhala pamapewa akuchita izi:

1. Khalani pa benchi kumbuyo, zomwe ndi zofunika kuchepetsa mtolo kumbuyo. Tengani zipolopolozo, kugwedeza manja anu ndikukankhira zitsulo zanu motsutsana ndi thupi lanu. Manjawa ayenera kuwalankhula okha.
2. Kutulutsa, finyani pamwamba pa mutu wanu, ndipo pa izi muyenera kusintha 180 °. Chifukwa chake, mitengo ya palmu ya mapeto idzawoneka kutali ndi iwo okha.
3. Pamene mukugwedeza, tenga malo oyambirira mwa kubwezeretseratu malo awo oyambirira.

Foni ya French bench ndi makina osokoneza bongo

Zochitikazo zimaphatikizapo kutsekemera, ndipo zimathandiza kupangitsa minofu ya mapewa ndi triceps. Kampani yosindikizira ya French bench ndi manja awiri a sing'onoting'ono pamene mukukhala, tsatirani malangizo awa pansipa:

1. Monga momwe mudaphunzitsira kale, muyenera kuphunzitsa pa benchi kumbuyo. Kwa zochitikazo, kumbali imodzi kumatengedwa ndipo imagwiritsidwa pa mikono yomwe imatambasulidwa pamwamba pa mutu. Momwe mungasunge, onani chithunzicho. Ndikofunika kuti mitengo ya kanjedza iwonongeke.
2. Pochita bench press of dumbbells, nkofunika kusunga mapewa pafupi ndi mutu pamalo oima. Kuwombera, tchepetsani pansi pamutu pamutu, ndikuwutsatira motsatira njira yowombera.
3. Kutsegula, yongolani mikono yanu, potero mubwezeretse buluyo ku malo ake oyambirira.

Bwalo la ankhondo la ankhondo atakhala ndi zitovu

Njira imeneyi imatengedwa ngati yachikale, ndipo chifukwa cha kugwiritsa ntchito mankhwala osokoneza bongo mungathe kukakamiza minofu kuti ikhale yochuluka. Limbikitsani dumbbell pamwamba pa mutu wanu pamene mukuchita izi:

1. Ikani nokha pabedi ndi kumbuyo, mwamphamvu mwamphamvu kumbuyo kwanu kumbuyo. Sungani zitsulozo pamwamba pa mapewa anu, mukugwedeza zingwe zanu. Manjawa ayenera kuyang'ana mwachidwi.
2. Pamene mukugwedeza, chitani makina osindikizira, ndikukweza zitsulo pamwamba pa mutu wanu, pamene mukusunga mapewa anu. Musayang'ane manja anu, kuti musasunthire katundu.
3. Pambuyo pake, chepetsa projectiles ku malo oyambirira. Mukhoza kupanga bench press press dumbbells akhala, ndiye, choyamba, ndiyeno, mbali ina.