Kukweza dumbbells pamaso panu: Zochita njira ntchito

Kwa gulu lirilonse minofu waika yake zokambirana zimene zimalimbikitsa kuwonjezeka mofulumira ntchito yawo voliyumu ndi mphamvu. M'nkhaniyi, ife ndikuuzani inu za womberani pa minofu deltoid, makamaka kutsogolo ndi matabwa pakati, - kukweza dumbbells kutsogolo kwa inu. Njira, malangizo ndi zolakwa kawirikawiri - onse lino.

Mwachidule Zochita kufotokoza

Kukweza pamaso pa dumbbell akutanthauza chimateteza masewera olimbitsa thupi omwe akugwira ntchito mtengo deltas mwangwiro kutsogolo, ndi zokhudza pafupifupi. Pamodzi ndi kayendedwe zikuluzikulu monga atolankhani asilikali thupi ili Payenera kukhala mu ndondomeko anaphunzira wothamanga mlingo uliwonse wa chokuchitikirani.

njira ntchito

Yoyenera njira ya - chinsinsi kupambana kwa kulimbitsa thupi kwabwino. Kuti agwire ntchito yonseyi monga efficiently ngati n'kotheka, malo loyambirira bodybuilder ayenera kukhazikitsa zotsatirazi:

• ataweramuka wa torso ndi;
• mapazi phewa m'lifupi okha;
• manja ayenera limbitsani ndi logwirana ndi elbows mpaka sudzakhala anamaliza kuphedwa akonzedwa;
• dumbbells kusunga pamaso pa ntchafu, koma musakhudze iwo;
• nsinga akhoza kukhala mwina chapamwamba kapena ndale.

Pambuyo gawo kukonzekera ayenera chitani kukhazikitsa zochita. Kotero, kuti agwire bwino kukweza dumbbells kutsogolo kwa inu, kutsatira ndondomeko izi zochita:

• Pokoka mpweya, ndi bated mpweya nthawi, kuwukitsa manja ake pamaso pake. Palibe musalole kayendedwe zonama za chigongono. Kuti lanu zonse manja pa elbows sayenera kuwaletsa kupinda kapena kuwongola. Pomaliza, sititenga deltas jerky, chifukwa dzuwa zochita kwambiri amachepetsa. Kukweza dumbbells ataimirira ayenera kwathunthu lolunjika pa mapewa awo.
• Pamene inu mumachita zinthu kuti, si koyenera kuchepetsa kapena kwezani manja anu. Mtunda pakati dumbbell bwino kusunga zonse.
• Pa ntchito yonseyi, ndi dumbbell awukitsa mlingo wa mapewa kapena apamwamba pang'ono. Akafike mapeto mfundo ndi kutulutsa pang'onopang'ono kuchepetsa dumbbell udindo poyambira.
• Patapita nthawi pang'ono 2 wachiwiri Imani, kupitiriza kukhazikitsa Anatipatsa.

Monga mukuonera, ichi si zolimbitsa thupi zovuta. Kukweza dumbbells kutsogolo kwa inu sakhala azipereka mavuto alionse, mbwenye asatowera njira yoyenera amalola kuti wachotsa phindu pazipita ku gulu limeneli.

Nsonga othamanga

Pofuna kulakwitsa pamene kuchita masewera olimbitsa thupi ili, muyenera kutsatira malangizo awa:

• Musagwiritse ntchito mphamvu ya inertia. Zimenezi ndi zoona makamaka kuchimwa m'chiuno. Kudzapeza katundu ankadziwana ndi kulimbikitsa kukula, ndi bwino kuti kayendedwe wodekha ndi anayeza amene amalamulidwa kwathunthu ndi mapewa anu.
• Sikuti kusonkhanitsa chifuwa kapena slouch. Kuti tipindule gululi, m'pofunika kusunga chifuwa ndi mapewa molunjika. Koma masamba, iwo ayenera adatchithisira ndi kupereka pang'ono patsogolo.
• Pa chiyambi cha gululi, kupuma. Ndipo izi ndi zofunika kwambiri, chifukwa mpweya - yofunika kwambiri ojambula.
• Chitani bwino kuchita pa mapeto a magulu zovuta pa mapewa. Poyamba, bwino kumvetsera kwambiri Zochita zikuluzikulu: atolankhani asilikali, barbell anawerama kuti chibwano ake, kukweza dumbbells mu otsetsereka, ndipo ena.

Pa izi, mwinamwake, chirichonse. Ngati mutsatira malangizo pamwamba, mphamvu zochita adzakhala yayikulu.

Ayamikira pankhani zovuta zokambirana za

Kutsegula ankadziwana kuti malire, kuwalimbikitsa kukula ndi bwino mphamvu ntchito, muyenera kugwiritsa ntchito dumbbells ndi kulemera mwachilungamo lolemera (limene ingathandize kulamulira), kuwasamalira mlingo phewa kapena pang'ono apamwamba, monga zinanenedwa kale. Ngati akufuna kuti ndiyambe deltoid minofu, ndiye muzikhala dumbbells nsinga ndale, ndiye wakweza manja ake pamwamba pa mzere yopingasa pa madigiri 40-45.

Kukachitika kuti dzanja akuyamba kusiya malo ofukula ndi madigiri 45, kutsogolo ndi mitolo pakati deltas minofu mukuvutika maganizo pazipita, lomwe limathandiza kuti chitukuko. Pamene kukweza manja apamwamba katundu cholinga ankatembenukira kutsogolo imodzi minofu ndi trapezium. Komanso thupi si katundu wolemera pa kumtunda kwa chifuwa, koma kwa nthawi mpaka dumbbells saukitsidwa pamwamba mlingo wa mapewa anu.

Pakuti pazipita katundu KHADZIKIKANI kutsogolo kwa Delta ayenera kusunga nsinga dumbbell pamwamba. Kuchita zoyenda pang'onopang'ono, ndinu wotsimikiza kuti kumverera kwa chigawo chilichonse cha minofu deltoid. Koma yofanana, mukhoza kuchita masewera olimbitsa thupi ili njira zotsatirazi: kukweza dumbbells atakhala pamaso pake, munthawi yomweyo kuwuka kwa ziwiri dzanja dumbbell kapena barbell zochotsa.

zolakwa Common pamene tikugwira

Nthawi zambiri othamanga Musaone mphamvu zawo, ntchito ndi onenepa. Chifukwa, pamene akuchita Zochita iwo athandize kulimbisa thupi lokha pachiyambi penipeni pa gululo, kusuntha kuchokera pa malo dumbbell. Pa nthawi yomweyo iwo amakana mapewa mmbuyo ndi kupanga lakuthwa amakankhira mafupa a chiuno patsogolo. Imeneyi, pali chiopsezo kuvulazidwa, ndi dzuwa ndi amachepetsa kwambiri. Kuganiza kuti akuvutika ndi mapewa yekha, ndi othamanga ntchito monga minofu ya kumbuyo, miyendo ndi manja. Ambiri, ndi bwino kutenga dumbbell ndi kulemera m'munsi.

Simukhala anapachika ambiri kubwereza. Pa maphunziro wina gawo adzakhala zokwanira ndi akanema 3 10-12 kubwereza. Nthawi zina, inu basi pachabe "zowona" pa gulu minofu.

Kusintha kukweza dumbbells kwa kukongola

Phewa kulimbitsa thupi bwino ndi tsiku miyendo kapena kukongola. Pa nthawi imeneyi aliyense wothamanga kudzisankhira lokha zimene amapereka phindu kwambiri. M'chigawo chino tikambirana za maphunziro a kukongola, ndipo makamaka, mmodzi wa Zochita pa kukongola kwa - kukweza dumbbells kwa kukongola. Zimatanthauza Zochita yakuti, kuyamba kukongola lalikulu ndi minofu brachioradialis.

Nkosafuna zolimbitsa dumbbell akuimira akuluakulu anatsatira mwa onsewo maburashi. Ichi chimapereka kuchepetsa pazipita kukongola, chimene chimapangitsa izo wina zokambirana zabwino maphunziro. Ambiri bodybuilders odziwa zonse ntchito kukweza dumbbells kwa kukongola kwa manja osiyana kafukufuku, amene yekha chinatsimikizira Mwachangu opanda cholakwa kuyenda. Ambiri, kupinda aliyense wa chigongono pamene manja ake "kuyang'ana" mbali mmbuyo, zimathandiza kwambiri pa chitukuko zina za gulu la minofu.

Pamene zochotsa ndodo ya kukongola molunjika bala penapake zimasokoneza kasinthasintha burashi, imene ndi katundu osakwanira kukongola minofu. Ndi mu nkhani iyi kuthandiza zokambirana ndi dumbbells.

pomaliza

Amphamvu mapewa - ndi chizindikiro cha amuna, amene nthawi zonse kwambiri waife kugonana ofooka. Development deltoid minofu si yaitali kwambiri, chifukwa matabwa a yaing'ono kwambiri. Today pali zambiri simulators osiyana kumene mukhoza kusintha mawonekedwe a deltas awo. Kukweza dumbbells pamaso panu kumawonjezera kwambiri mitengo mphamvu ndi mabuku a magulu awa minofu. Inu bwino maphunziro!