French ebhentshini cindezela nge dumbbells: ukusebenza ubuchwepheshe, izici kanye nezincomo

izandla Big - umgomo yimuphi umuntu. Kodwa ukuba bakhulu ngempela, kufanele uzame. Ngokuvamile Wabasaqalayo anake nakunaka kuya biceps futhi triceps mancane kakhulu. Lena indlela engalungile, ngoba triceps eqala engaphezu kwengu-60% of the izandla. Ngaphezu kwalokho, ama-biceps ngisho akhishwa kakhulu ngeke ivelele uma kungenziwanga "ukuphasa" triceps. Ngakho ake ukuthuthukisa ngokuvumelanayo futhi usebenze kuzo zonke izicubu! Namuhla sikhuluma ezivamile futhi ngempumelelo umzimba ngenxa triceps.

izici Jikelele

lo msebenzi onjalo, njengoba French ebhentshini cindezela nge dumbbells, ivumela izinga ukusebenza nawo wonke amakhanda ezintathu we triceps. I motion abathintekayo ngokuhlanganyela eyodwa kuphela (ingcoza) kanye nenani ubuncane imisipha asizayo ngakho ngivivinya umzimba ngokuqombola iphathelene olubamba ukushisa. Kuyasiza futhi ngempumelelo kubagijimi kwanoma iyiphi ezingeni, kodwa ikakhulukazi Wabasaqalayo. Uma usaqala futhi bafuna ukuzwa umsebenzi wezandla extensor, khetha cindezela French nge dumbbells amanga.

Base triceps Ukuzivocavoca emelelwa ezifana ofaka bese ucindezela izinduku amanga isango lincane. Lezi umzimba ehilela amalunga omzimba amaningi futhi inani elikhulu imisipha Imicu yotshani ezahlukene.

Nini French ebhentshini cindezela nge dumbbells

Njengoba umsebenzi kuvikela, kubalulekile ukwenza azifundele noma ekuseni noma ekugcineni. Konke kuncike indlela yakho ukuqeqeshwa. Ngokwesibonelo, uma bekwi-indlela pre-ukukhathala khathesi, yenzani lokhu umsebenzi udinga ukuba basekele. Futhi uma ukuqeqeshwa yakho ebibanjelwe uhlelo evamile, kungcono ukushiya French ebhentshini cindezela nge dumbbells ekupheleni ekilasini, lapho yonke database zizokwenziwa.

Ukwahlukana kusuka barbell analog

Ngokungafani efanayo umzimba barbell ebhentshini cindezela nge dumbbells hhayi travmoopasen. Dumbbells akuvumela ukwandisa amplitude ukunyakazisa izingalo futhi wenze umsebenzi ivikeleke kakhulu ngenxa izindololwane. Ngaphezu kwalokho, ngo-ngezinga elithile emsebenzini yokuxhuma imisipha kwebhande ehlombe nasesifubeni. Kodwa umthwalo oyinhloko uwela ekhanda eside izandla extensor. Enye plus ebhentshini cindezela nge dumbbells - akukho entanyeni, bese, nje musa awe phansi.

Kodwa futhi ngaphandle nemiphumela ethile engathandeki. Njenganoma iyiphi umsebenzi, ukusebenza izinsimbi ngoyisiwula kusinda kunakho isigxobo ka isisindo esifanayo. Iphuzu liwukuthi lapho usebenza nge dumbbells kudingeka sihlale njalo siqaphele ukudlelana amplitude izandla efanele. Uma uphumule kancane, zingabantu uqiniseke ukuhola ohlangothini, futhi kungaba yingozi kakhulu emalungeni. Kulokhu, umsebenzi oyinhloko athlete ngesikhathi umsebenzi - ugcine izindololwane e ngokufana okukhona isikhundla komunye nomunye. Lokhu kunzima ukwenza, ikakhulukazi uma imisipha bakhathele futhi kusebenzela ukuxhumanisa umsebenzi esifubeni ehlombe. Kodwa uma ungenza ngangokunokwenzeka ngaphansi kokulawula ukunyakaza, ngeke sigcine nje ugcine emalungeni, kodwa triceps futhi wasebenza kahle.

French ebhentshini cindezela nge dumbbells: amasu Ukuhola

1. Ngakho, kuqala ukulungiselela dumbbells ezimbili futhi uwafake emhlabeni ebhentshini. Sihlezi Phezu emaphethelweni ebhentshini, thatha dumbbells wazigqokisa kwamadolo akhe. Manje uzobe ukhululekile elele phansi. Amanga ebhentshini evundla siphakamise dumbbells up. Hands kufanele kube ububanzi ehlombe ngaphandle futhi ngezinye engeli ilungelo emzimbeni. Palm ngenkathi ubuka nomunye. Khumbula lokhu isikhundla, njengoba ungumthombo.

2. Ngo ukuhogela kancane ukwehlisa dumbbells ekhanda nje ingxenye yabo phansi ngeke uvele ezingeni elifanayo kanye izindlebe. Lapho wehlise izindololwane namahlombe kufanele zixhunywe. Isebenza kuphela izindololwane futhi ngemilenze.

3. Ukumisa isikhashana nje uqhekeko wesibili ezansi, phezu exhale wenze bushelelezi ephakamisa dumbbells kuya indawo yokuqala. Hands kufanele qondanisa indlela phansi triceps encishisiwe ngangokunokwenzeka.

4. It uhlala kuphela ukwenza umsebenzi izikhathi 8-12. Ukuze afike ekupheleni izandla extensor kahle ukhathele, udinga ukukhetha ngokuhlakanipha isisindo dumbbells. Ungabi lazy ukuchitha ambalwa izindlela.

amanothi

1. Bekusele kancane nje ukuba kwi Champ. Ungafuni ukuthatha amagobolondo esinda kakhulu. Nge inqubo efanele tando suffice futhi isisindo ezincane. A isisindo liphezulu kakhulu kungaholela nemiphumela ebuhlungu - umsipha stretchable futhi umsipha ukulimala.

2. Uma unenkinga joint indololwane, kungcono esikhundleni French ebhentshini cindezela nge dumbbells kwenye umsebenzi, lapho umthwalo endololwaneni akuyona ukuthi enkulu. Lokhu kungaba umsebenzi eziyisisekelo isibonelo, ebhentshini cindezela isango lincane.

3. Uma ukuthola kunzima ukuqapha ngezandla zombili, ungakwazi ukwenza ukunyakaza yanjalo. Enye ukuthi kungasiza ukuba babhekane ngezandla zakhe norovyaschie ukuyeka - ukusetshenziswa dumbbell. Kulokhu, lo dumbbell kufanele kube nzima ngaphandle loyedvwa. Thatha injena ngaleyo ndlela, njengoba kuboniswe esithombeni.

4. Uma ufuna usike triceps ngokuyimpumelelo - kungabaza. Vele ukushintshanisa ibhulashi phezulu ngaphandle ukuze izintende zibheke phambili. Khona-ke ubuyise ibhulashi isikhundla yayo yasekuqaleni futhi uqhubeke.

5. Wawuyini umgomo oyinhloko - control eduze phezu emahlombe futhi izindololwane. isebenza kuphela endololwaneni!

6. Kubalulekile ukuqapha amplitude tenhlangano yokuthi imisipha inqanyulwa kahle phezulu futhi phansi sisalokhu.

7. Ukuze kancane ukwandisa uhla motion futhi ukusiza triceps elula okuhle isikhundla phansi, ungakwazi kancane utshekisa isandla ekhanda.

8. Ukuze bazivikele falling dumbbell angasebenzisa ukuwuthukulula. Lesi isilinganiso uyophinde asize ekudambiseni imisipha ibhodi lemisindo, okuyinto banesibopho ukuqonda amandla , futhi ngemva Amazing omuhle njalo uzikhumbuze, kwakuphazamisa kusukela imisipha target.

ukuqeqeshwa Ikhaya

Uma endlini futhi ungenayo ebhentshini, ungakhathazeki. Lo msebenzi ungenziwa ngazo phansi. Ngaphezu kwalokho, French ebhentshini cindezela nge dumbbells phansi akukho kancane kunokuphakela ebhentshini.

Ngaphezu French ebhentshini cindezela, ungenza njalo ebhentshini cindezela triceps. It ahluke kuphela isikhundla ibhodi lemisindo - ivuliwe perpendicular umzimba. Lokhu kwenziwa ngoba isandla ngalunye ngokuhlukile, futhi ingafinyelela amplitude ezinhle ngisho phansi.

isiphetho

Namuhla, siqonda indlela ukusebenza imisipha triceps ngosizo French ebhentshini cindezela. Musa singayinaki triceps, ngoba zonke izicubu ezibalulekile emzimbeni yethu, ngisho biceps enhle kakhulu ngaphandle triceps kungeke zibukeke zizinhle! French ebhentshini cindezela nge dumbbells Amantombazane efanele njengoba kufana amadoda. Technique kwehlukile. lapha kuphela amantombazane ngokuvamile ungenzi ukumpompa triceps. Futhi nje donsa ezandleni zakhe.

Futhi ekugcineni, kuthiwa waphinda sikhunjuzwe ukuthi ukuphepha kubaluleke, futhi impilo kubaluleke kakhulu ngaphezu kobuhle!