French osindikizira amapanga mzere wa kulekana ndi kukongola triceps momveka kwambiri

Thupi, kudula mzere bwino kugawa pakati pa triceps ndi kukongola, makamaka pamene kukweza manja mmwamba - ndi atolankhani French. Komanso ali kuwonetseredwa bwino ulusi minofu, bwino otchedwa "banding" triceps. Mutu yaitali triceps ndi adzayang'ana kwambiri ndi pamene inu muyang'ana pa mbali dzanja, chifukwa kutambasuka kwa manja a mutu, kuwonjezera thupi ili, nkhani kuti ntchito nthawi zonse, kwambiri pa mphamvu akatemera ndi kumumenya mpira chifukwa cha mutu volebo , mpira, badminton ndi tenesi. French osindikizira amathandiza wongolani nkhonya masewerawa wamphamvu kwambiri, mukhale ndi luso olimbitsa kusintha zolembedwa mu ndinagonjetsa ndi mzati m'chipinda chotetezeka.

French osindikizira ndi dumbbell mosapumira. kuphedwa ndondomeko.

Kuyambira malo: manja anu anamuukitsa, kuchepetsa dumbbell kumbuyo mutu wako, ndipo kenako pang'onopang'ono ngati n'kotheka, popanda kayendedwe mwadzidzidzi kuukitsa dumbbell udindo kuyambira. Chotero pitirizani kulera ndi kuchepetsa kulemera, ndi mikono mu gawo chapamwamba ayenera kukhala achilungamo. Ngati dumbbells collapsible - chisanadze onani kudalilika maloko otetezeka.

French benchi pansi. ntchito njira.

• Kukhala pa benchi ndi kumbuyo (yopingasa). Kutenga dumbbell manja ake onse nthawi imodzi ndi kuligwira pamwamba pa mutu wake pa kutalika mkono wake. Pamene thupi ndi waukulu kwambiri, muyenera kuthandiza mnzake. Dumbbell uta kuti chimbale anali m'manja ndi, mwayigwira - pa chogwirira, kanjedza ayenera nawo. Umu ndi mmene anayambira kuti kuchita izi.
• Dzanja (mbali ya phewa m'zigongono) adzaikidwe pa mlingo wa mutu, koma perpendicular pansi. Mu semicircular njira inspiratory choviikidwa dumbbell kumbuyo mutu wanu. Amakhulupirira mpaka mkono wokhudza kukongola sikuti ndipo mulibe kumverera kuti triceps ndi anatambasula ngati chingwe. Kwezani mmwamba dumbbell, pazipita Yosefera triceps, popanda chete kwa munthu. Zofunika: kuchita kayendedwe yekha mkono wonse wakumanja, elbows ndi mapewa akhale chete.
• Pa udindo woyamba kubweza dumbbell triceps mavuto, akweze manja awo, ndipo, kutulutsa chiyani yekha kugonjetsa zovuta kwambiri siteshoni Nyamulani kapena pamene manja amafikira kwathunthu.
• Pa nthawi ya kupeza chimbuzi mu dzanja, kuchita yochepa kwambiri kaye ndi mavuto minofu wamphamvu.
• Bwerezani ntchito French osindikizira nthawi zambiri zoyenera.

Malangizo.

• Kuti kumbuyo sakutero chonse, m'pofunika kukonza minofu S woboola pakati, kupindika zachilengedwe a msana, ndi lumbar Yosefera.
• M'pofunika kupita mu mikombelo okha flexion ndi kutambasuka nkhondo kuti elbows ndi, chikubwera elbows wake pa nthawi yonse zochita. Ayeneranso atathana miyendo, mapewa ndi torso.
• Pofuna kukwaniritsa kuchepetsa pazipita mu minofu chigongono ndi mutu yaitali triceps, amene chifukwa cha katundu mu womberani, m'pofunika pamwamba kwathunthu limbitsani manja.
• Sitikudziwa kulengeza ntchito kulemera kwambiri lolemera, ndipo zimenezi zingachititse nazo za mmbuyo ndipo monga Motero, chifukwa choipa.
• elbows atatsamira patsogolo pa masewera olimbitsa thupi zinadzala ndi kusuntha cholinga pa katundu pa msana tricep, umene n'zotheka kuti tisataye.
• Sitikudziwa amalangiza ntchito yonseyi anthu amene paphewa si kusintha zokwanira, pamene manja awo kuchoka chigongono Umodzi anaweramuka vertically Ndipo adadza ndi mphamvu zosaneneka monga zosinthira ndi limbitsani manja.
• Pamene zinthu kuti n'zovuta kuchita atakhala, iwo anachita mu kuimirira. Mpumulo akubwera mu ntchito pamene inu mupita ku ntchito minofu zina - wosasunthika pa torso ndi miyendo, moti kugwira kulemera pa mutu wanu mu muyezo.

Ndi bwino asanayambe kugwira benchi atolankhani ku French mphunzitsi wakhala, choyamba kuchita benchi atolankhani nsinga pafupi, amayikanikiza kunsi kutambasuka mu otsetsereka a manja ndi dumbbells.

Kuwonjezera njira pamwambapa anafotokoza za thupi, pali French osindikizira ndi dumbbells, kuthamanga ndi kulozetsa benchi, ndi ntchito zina tikhoza kuchita oyamba ndi ambuye. Ntchito ku akubwereza 8 mpaka 12 3-4 akonzedwa.

Sitima, kusintha kwa thupi lanu kuti tikwaniritse kaundula masewera atsopano, kuphatikizapo yokha.