Benchi atolankhani barbell wakhala: malangizo ndi malamulo

Sport kokha chithunzi, chochuluka minofu bwino kumatanthauza mpumulo minofu - loto pafupifupi munthu aliyense, kuchokera achinyamata okalamba. Zitsanzo za Arnold ndi Terminator ndi Rambo, Stallone ndi ena "zomenya" -kulturistov wokongola kwa mibadwo yambiri ya anthu. Koma ziribe kanthu momwe mumangire akuoneka wapatali image, palibe chosatheka, ngati inu lembani maphunziro oyenera ndiponso ubwenzi wokhalitsa ndi masewera.

Kugwira ntchito ndi barbell

Ndodo - mmodzi wa chilengedwe zida masewera, mungathe kuphunzitsa bwino minofu ya torso ndi. Kuti tichite zimenezi, pali njira zambiri ndi mitundu zokambirana. Tikambirana mmodzi wa iwo - atolankhani a atakhala bar.

Kukanikiza ndodo angakhale maudindo atatu: AH chiimire ali chikhalire ndi atagona. Aliyense ankaona zovuta ndi phindu ntchito minofu ena - onse akuluakulu ndi aang'ono. Main katundu pa maphunziro apuma pa lamba phewa ndi ankadziwana ake. Komabe, panali pa malo atakhala ndi barbell ntchito kumathandiza purposefully kupirira izi gulu minofu, izo cholinga, kuti ntchito zofooka zake, pamene torso waukulu amadwala wotopa.

Zofunika kwambiri zolimbitsa thupi - benchi atolankhani barbell atakhala chifukwa mutu. Pa dzanja limodzi, pomvera, muyenera kusamala kwambiri. ambiri avulala zimachitika pamene othamanga kuvuta osakwanira kukonza zolimbitsa thupi imeneyi. Komano, samalani ndi woyenera kuphedwa ake limachititsa mwamsanga kumanga mphamvu ndi misa deltoids pakati.

Ngati ntchito kulimbitsa mafupa phewa, ntchito kayendedwe rotational la manja, kukhala pamwamba "pansi" chifuwa ndi delts kutsogolo, abwino ndodo benchi atakhala ndi chifuwa.

Ntchitoyi sayenera chabe weightlifter akatswiri komanso othamanga amene ali ndi manja, mphamvu zawo, ndi chinthu chofunika kwambiri: osewera mpira, osewera volebo, gymnasts, osambira, etc. Ndipo kwa anthu amene akuda nkhawa za zifaniziro zawo boma komanso .. komanso thanzi akukhudzidwira.

Malangizo ndi malamulo

Choncho, pogwiritsa ntchito "barbell benchi atakhala" ndi zochitika deltoid minofu ya kutsogolo ndi pakati, rotational phewa minofu. Njira dongosolo anapanga voliyumu ndi mawonekedwe a paphewa. Pochita zimenezi ayenera kutsatira malamulo:

• kukonza ayenera kutenga malo kumayambiriro kwa maphunziro;
• Iwo akulimbikitsidwa Umodzi kuchita waika 3-4. Aliyense njira amachitidwa pa 6 ndi akubwereza 12;
• kulimbitsa zotsatira za ntchito "barbell benchi atakhala" ayenera kupitiriza zhimom dumbbell mu malo omwewo, komanso kuswana manja ndi dumbbells pamaso panu ndi ingapendame ndi kuswana;
• ntchito ndi ndodo ziyenela kuchitidwa bwino, popanda jerks ndi udzu, mwinamwake mukhoza kuwononga kwambiri msana. Miyendo pa nthawi kuchita kuchita monga absorbers zachilengedwe mantha. Ichi chizathandiza ophunzira pamlingo winawake kutsimikiza pa nthawi imene pali benchi atolankhani barbell atakhala;
• washers pa projectile kufunika chokhwima kwambiri, makamaka maphunziro oyamba. katundu ikuluikulu zimatiyendera opambana, ndipo anamuopseza kugwa chagada. Kuti muyike anali kusunga chothandiza, muyenera tiweramitse khosi, osati ndi dzanja lake, komanso ndi likundikanikizira anu;
• barbell benchi atolankhani zizichitidwa kutalika pazipita zotheka ndi pa nthawi yomweyo limbitsani manja anu zonse: izo kupereka mwayi kuti auze minofu mtsikana anakhumba mlingo katundu ndipo adzaonetsetsa chitukuko.

Mwachibadwa, minofu - mwapang'onopang'ono ndi tcheru. Kuwonjezera ntchito yeniyeni, kukutanthauza zakudya zina ndi khalidwe. kugwilizana kwambiri ndi iwo - imodzi yothetsera zotsatira zabwino.