Kulimbana ndi barbell ndi: Patsogolo njira

Kulimbana ndi barbell ndi - ogwira thupi kumanga minofu khosi ndi kumbuyo chapamwamba. Katundu imagwera makamaka pa matabwa chapamwamba cha trapezoids lapansi. Komanso, minofu rhomboid ntchito. Mothandizidwa zokambirana ndi kupanga mzere momveka kulekanitsa ankadziwana ndi oimba ng'oma pamodzi. Shrugs kupanga otukukira kunja chapamwamba mmbuyo ndi khosi wamphamvu.

Akamanena za masewera olimbitsa thupi ndi kukweza manja pa mowa, ili mu manja mwachindunji adatchithisira. Izo zikhoza kuchitika pamene akugwira chipolopolo kutsogolo kapena kumbuyo kwa.

Classic barbell shrugs. zida

1. Imani pamapazi anu anali phewa-m'lifupi padera. Tengani kapamwamba nsinga, mtunda wa pakati manja anu ayenera kukhala pang'ono onse kuposa m'lifupi phewa.

2. Khalani nsana wanu molunjika, squaring mapewa ake pachifuwa. Pang'ono unakhota pa m'chiuno, msana ayenera kukhala mu malo achilengedwe. Elbows chiyani kupinda. Tiziganizira, chibwano likufanana ndi pansi.

3. Kupuma, mpweya kugwira, kutambasula trapezius minofu. Mapewa kukweza makutu, monga shrugging iwo modabwa kapena kuthedwa nzeru. The torso si linapendekeka, elbows ndi mawondo sanagwadirepo. Tanthauzo la masewera olimbitsa thupi ndi kuukitsa mapewa molunjikitsa ngati mkulu ngati n'kotheka, kusiya ena thupi lanu ima.

4. Kulera manja ake kutalika pazipita, kutulutsa ndi kugwira udindo uwu masekondi awiri kapena atatu.

5. mikono pang'onopang'ono m'munsi.
   

Kulimbana ndi barbell kumbuyo kwake

1. Imirirani, angaubweze wanu molunjika, mawondo pang'ono anawerama ndi phewa-m'lifupi padera. Tengani bala naye, makhwatha anabwerera m'mbuyo pa nthawi yomweyo, mtunda wa pakati pawo ndi pang'ono kuposa m'lifupi phewa.

2. Pachifuwa mutuluka ndi pang'ono anakweza, mapewawo, m'mimba mwa, mikono amafikira kwathunthu, kuyang'ana patsogolo. Ndodo ndi pang'ono m'munsimu mlingo wa matako a.

3. Pokoka mpweya, gwirani mpweya, kukweza mapewa mkulu ngati n'kotheka. Manja pitirizani anaweramuka lonse womberani. Sunthani mapewa a munthu, ndi zina za thupi (kumbuyo, pachifuwa, miyendo) kukhalabe n'kupuma.

4. Pamwamba pa gululi pazipita kupsyinjika trapezoid kukhala malo masekondi awiri kapena atatu. Pambuyo kutulutsa kuti, pang'onopang'ono kutenga poyambira malo.
   

Zinthu kuganizira kuchita shrugs ndi barbell ndi

1. Pofuna kukwaniritsa akadakwanitsira katundu oimba ng'oma pamodzi ndi, m'pofunika lonse womberani kusunga molunjika lako, chifuwa kukwezedwa ndi kuika patsogolo, mapewa retract.

2. Kusankha bwino kulemera ndodo. chipolopolo kwambiri lolemera kuchepetsa osiyanasiyana zoyenda, umene uli kale otsika, ndi kuyambitsa musanaganizire ndingaliro ya mapewa patsogolo pa mbadwa zawo yomwe ingathe choipa.

3. Mapewa ayenera adzaukitsidwa kwa malire, kwa trapezoidal voteji ndi maximized.

4. Kulera mapewa ake, kupuma ayenera pilirani, kukhala kosavuta kukonza msana mu malo olondola.

5. mapewa inayenera kusuntha yekha mmwamba ndi pansi. Kupewa choipa, iwo sangakhoze zimayenda.

6. Muyenera yekha kuyang'ana patsogolo. Tilting mutu patsogolo zidzapangitsa kuti nazo za mmbuyo, ndipo pamene linapendekeka mmbali n'zotheka kupindika msana pa khosi ndi akanagwiritsa chitukuko cha trapezoids lapansi. Komanso, pamalo otsetsereka a mutu mu nkhani iyi ndi zinadzala ndi kuvulala mmbuyo ndi khosi.

Amene Margolis Wheel cholinga? Shrugs analimbikitsa monga kuphunzitsa othamanga sing'anga ndi mkulu mlingo wa maphunziro. Pakuti oyamba izo sizingakhoze ntchito.

Pamene ndi kangati kuchita? Shrugs ntchito ndi ndodo mu gawo loyamba la masewera olimbitsa thupi, chifukwa chakale (patsogolo), kenako akupitiriza chimake, pamene projectile ndi ili kumbuyo. Bwerezani nthawi 10 pa njira 2-4.