Indlela nyakazisa amahlombe: Umqeqeshi Amathiphu

Sekuyisikhathi eside emahlombe ezibanzi ziwuphawu isibindi. Yiqiniso, ukubukeka akunqunywa kuphela kokuhlaziywa womuntu, futhi ngokuvamile edukisayo. Noma kunjalo, "ukuhlangabezana izingubo," futhi uma kwenzeka yethu - ngesiqu. I ebanzi emahlombe, okhalweni iyincane, kanye sportier ubukeka womuntu. Ngakho-ke, amadoda uthanda zifezeke imisipha yakho ehlombe, naphezu kweqiniso lokuthi ukuqeqeshwa kwabo lihlotshaniswa eziningana nobunzima.

Ukuqeqesha leli qembu imisipha kunzima ngoba ngokushesha zijwayele umthwalo, kukhona anatomically isakhiwo eziyinkimbinkimbi futhi kakhulu ekuthonyweni ukulimala. Ngakho-ke, ukwenza emahlombe sakho esikhulu ngempela, kudingeka ukuba asondele inqubo ukuqeqeshwa njengento ebaluleke kakhulu. Namuhla siyazi ukuthi izici Ukutadisha emahlombe, futhi sibheke indlela efanele lapho zivuleka emahlombe. Futhi kungasisiza kanjani kule iseluleko bodybuilders abanolwazi.

nokwakheka

Ngaphambi ufunde indlela efanele futhi ngokushesha ekhiphela up emahlombe, kudingeka uqonde isakhiwo amaqembu imisipha futhi kusebenza kanjani.

Ngakho, imisipha ehlombe, okuyilona elisebenzayo futhi uvame ukubizwa ngokuthi i-deltoid, sinetigaba letintsatfu (imishayo): phambi, maphakathi (aka ohlangothini) langemuva. Ngamunye imishayo eyenza umsebenzi ehlukile futhi ehilelekile ngokunyakaza okukodwa. Ngenxa yalokho, i-emnyangweni ngamunye, kukhona umzimba ezithile ukuthi abasebenza kuye kuphela. Anterior ophakamisile phambi kwakhe, isilinganiso - up ngokusebenzisa ohlangothini futhi bakhulise - udonsa ingalo yakhe emuva. Ngakho, imisipha uthola umthwalo okuhlukahlukene kakhulu.

imfundamakhwela Abaningi ukuhlwaya isakhiwo ehlombe, becabanga ukuthi kuyinto eyodwa imisipha ukuma eyindilinga, ukuba akhishwa yi-projectiles esindayo, ephakamisa zayiqeda (cindezela induku ukuma cindezela zisindo t. D.). Lendlelanchubo yakhiwe awusona isehluleki. Ngaphezu kwalokho, akusikho kuphela ingaphumeleli, kodwa futhi travmoopasen.

Imisipha deltoid itholakala kwi zintekenteke kakhulu ngokuhlanganyela ehlombe. Ngakho-ke kubaluleke kakhulu ukuba silondoloze ehlelekile ulinganiswa ukuqeqeshwa, kanye hhayi overload ke. Iqiniso lokuthi yakhiwa izigaba zezizwe ezintathu, ubonisa ukuthi izivivinyo eziyisisekelo sokukhula evamile imisipha ngeke kwanele.

Amazing Izici

Ngokusekelwe yokuthi semifula sehlukaniswe imishayo ezintathu, kunengqondo ukuphetha ngokuthi okudingeka usebenzele ngokusebenzisa ngamunye wabo eceleni. imisipha ubunjalo amanga hhayi iqiniso ukuthi ihlukaniswe yaba izingxenye ezintathu, futhi kuleyo minyango banesibopho ukunyakaza ahlukene ngokuphelele. Ngokwesibonelo, triceps emithathu ugongolo kakhulu (okuyiwona wabizwa ngokuthi "triceps"), kodwa vector umthwalo kubo kancane ezahlukene. Endabeni imisipha ehlombe kunzima kakhulu kangakanani.

Ngakho-ke, ukucindezela esindayo, avamise umlutha zifiki ngaphandle ukuzihlalela umsebenzi ayizwakali. Kufanele kukhunjulwe ukuthi umzimba esindayo eziyisisekelo nge indlela futhi bengafundile kungaletha kungadaleka ingozi embi kakhulu. Lokhu kuyiqiniso ikakhulukazi ngokuphathelene barbell ebhentshini cindezela ngenxa ikhanda, trajectory of okuyinto ezingezona ezemvelo nehlombe ne umbono ukwakheka komzimba womuntu. Ngakho ukuqala kungcono ukukhetha njengoba eziyisisekelo umsebenzi ebhentshini nge barbell esifubeni.

Ukuze umzimba eziyisisekelo wanika yi akangayiletha nemiphumela ebuhlungu, kufanele kahle ukhethe isisindo, landela inqubo ekahle ukunyakaza futhi Isimiso sokuvivinya ukuqeqeshwa. Manje ake ufunde indlela zivuleka kahle emahlombe. Izithombe zisisiza bona siqale ngokushesha lolu daba.

umzimba eyisisekelo

Ngokuthi umzimba eziyisisekelo lapho amalunga omzimba amaningi ukwenza, futhi ukukhomba imisipha abathintekayo kulengqungquthela eziningi imisipha asekelayo. umzimba ezinjalo iyingozi kakhulu kunokuba inyumbazana, kodwa bakwazi ukuthola ngempumelelo isisindo futhi wandise amandla. Ngaphandle kwalezi umzimba, ukuqeqeshwa ehlombe zinokungaqeqesheki futhi akuphelele.

Bench cindezela barbell ukuma noma ihlezi

Lona umsebenzi oyisisekelo ezivame kakhulu kuleli i-delta. Ngakho-ke, kubhekwa sawo esiningi zakudala. Ngenxa mshini we a bar, ungasebenzisa zonke imishayo ehlombe, kodwa kuzogcizelelwa abalale kwesigaba phakathi. Uma kancane ukushintsha isikhundla izindololwane, futhi elibambe ngqo esikhundleni emuva, umthwalo ngeke bayeke lo delts phambi.

Kodwa lokhu is hhayi Kunconywa, njengoba imishayo phambi nokunye bahlanganyele konke ukucindezela umzimba. Njengoba sekuphawuliwe, cindezela ebhentshini, ungakwenza kokubili esifubeni, futhi kusukela emva ikhanda. Indlela yesibili kuyingozi ngaphezu, ngakho-ke asifanele Wabasaqalayo.

Nge ukucindezela Kunconywa ukuqala ukuqeqeshwa suku. Njengoba umzimba polyarticular, zidinga lokuhlushwa okugcwele amandla nesikhathi esiningi. Ngakho-ke, azishiye ekugcineni, ukhathele neminye imicikilisho athlete engozini yokulimala sina.

Ukungawuvivinyi umzimba samuntu benching induku offloads okhalweni has a uhlamvu olubamba ukushisa. Kunconywa ukuzijayeza izivivinyo kokubili ongakhetha.

Bench cindezela barbell Smith Simulator

Lo msebenzi inomsebenzi naleyo wangaphambilini, kodwa kuba ephephile kakhulu. Omunye umehluko - baxoshwe umsebenzi imisipha ukuthi usimamise isikhundla umzimba nezandla. Smith Simulator ikuvumela ukuba agxilise ngokugcwele kwi kwenaba leqembu target kwemisipha. Ukuzivocavoca uphelele Wabasaqalayo abadinga ukuyazi kahle inqubo.

abasubathi Okuningi abanolwazi Kunconywa "dobivku" emahlombe ngoba lesi sivivinyo nangemuva kokwenza lift elula. Iqiniso lokuthi e-classic ebhentshini cindezela kuhilela izinto eziningi imisipha stabilizers ukuthi bakhathele ngokushesha ukukhomba kwemisipha. ukukhathala yabo kuholela yokuthi lo msubathi kuba nzima ukubamba projectile futhi ubeka ngokwaso engozini. Bench e Simulator Smith uvumela esiphezulu umthwalo emahlombe, ngisho noma ngabe stabilizers bakhathele.

dumbbell ebhentshini cindezela

Sesiyazi ukuthi kukhulunywa emahlombe barbell, manje Simulator ethengekayo - dumbbells. Kusukela umbono imishini umsebenzi kufana odlule ezimbili. Nokho, inawo, ubuhle nobubi bayo. Phakathi nemiphumela ethile engathandeki ambalwa gqamisa kuwufanele yokuthi isisindo yokusebenza dumbbells esingaphansi isisindo induku. Kodwa amplitude enkulu ivala isikhala lesi ethile futhi ikuvumela ukusebenza shí imisipha, okuyinto nakanjani plus. Ngaphezu kwalokho, lapho isandla ngalinye igobolondo ahlukene kakhulu abathintekayo imisipha stabilizers. They buza izandla zakhe lemvelo kusukela umbono ukwakheka komzimba womuntu amplitude kuka at kwebhentshi kwebha.

Ngakho-ke, lesi sivivinyo kufanelekile labo ufuna impendulo yombuzo: "Indlela ukulanda emahlombe nge dumbbells ekhaya?" Phela, dumbbell angakwazi ukukhokhela cishe wonke umuntu, ngokungafani kuya induku nzima futhi kuyabiza. Yiqiniso, lesi akusona umsebenzi lokugcina lolu hlobo inkinga, kodwa ingenye isizinda kuphela.

I axoxe ehlombe (induku silingo ukuze kwesilevu)

Omunye umsebenzi ewusizo eziyisisekelo, ngaphandle ezivuma emahlombe enkulu kunzima kakhulu. Njenganoma umzimba langaphambilini, axoxe ehlombe kuhilela konke imishayo Delta. Kulokhu, umthwalo oyinhloko ewela ugongolo ezingemuva, okuyinto ebaluleke kakhulu. Okokuqala, lokhu umnyango njalo abasasilele emuva ekuthuthukisweni ngoba umsebenzi wayo yokwakheka umuntu thukela. Okwesibili, ugongolo ngempela omkhulu, ngakho-ke kunikeza emahlombe kuqeda emehlweni umxhwele.

ngabodwa umzimba

Lapho ixoxa umbuzo kanjani ufake kahle emahlombe akhe, ukuthuthela isigaba umzimba wesibili. Ukuba Wedwa umzimba okuhloswe ngaso imisipha ethize opha izinga esiphezulu. Bona Ungasingenisi effect okuningi ngokuya amandla futhi yemisipha, kodwa ukuqeqeshwa okuyisisekelo ingafinyelela imiphumela emihle kakhulu. Ngaphezu kwalokho, sibonga ngabodwa obonisa kungenzeka zifezeke emnyangweni othile imisipha, ngaphandle kokuphazamisa abanye.

Ngokwenza le umzimba ngemva base kungaba esiphezulu umthwalo emahlombe. izinsimbi ezisindayo kulolu hlobo ukuqeqeshwa ayidingeki. Lapha endaweni yokuqala yisu ekahle. Umsubathi kumele uzizwe imisipha selulayisheke kulo lonke ukunyakaza. Ngakho, ake ufunde indlela zivuleka kahle emahlombe usebenzisa dumbbells nabantu umzimba.

zizalela dumbbells

Mhlawumbe lena umsebenzi ezijwayeleke kakhulu kwenaba isilinganiso (side) deltoid imisipha umqulu. Indlela zivuleka emahlombe nalo? Lo msebenzi, kanye neminye imicikilisho nangokuvikela zidinga emakamu esiphezulu lo msubathi. Zama ukuphakamisa izinsimbi kungenxa isilinganiso ugongolo deltas. Ukuze wenze lokhu, izandla zakho kumelwe kube flat futhi zifana kuya umzimba. Yokwanda kwama, akwamukelekile neze, ngoba kakhulu ona ukusebenza ukuqeqeshwa asuswe umthwalo target kwemisipha. In iphuzu aphansi kanye engenhla amplitude kuyinto efiselekayo ukwenza kokuhlaba ikhefu elincane. Kunconywa ukuba enze ukwanda ngokushesha (kodwa ungasebenzisi inertia), futhi kancane ocwilayo. Phakathi Uzalo une ukuzizwa umuzwa esivuthayo phakathi semifula ugongolo. Ukusebenzisa kungafaniswa nokuthutha izandla ezimbili ngesikhathi esisodwa, noma eceleni, noma yanjalo. Into eyinhloko ukuba ulandele inqubo enhle.

Ukuphakamisa dumbbell phambi

Isebenzisa lesi simiso njengoba ekusebenziseni langaphambilini, manje kuphela imisipha Baqonde i phambi ugongolo deltas. Unika amahlombe akhe ukubukeka ephelele yenziwe ivumelane. Njengoba lesi sivivinyo kuzokuhlupha kakhulu sokuba imisipha, kutuswa ukuthatha dumbbells ezincane ukulondoloza inqubo efanele. Phakamisani izandla zabo can ukubamba iyiphi kodwa ephumelela kunazo hlangothi - lapho izintende zibheke emzimbeni.

Ngokuzalanisa dumbbells e emthambekeni

Ukusebenzisa lwesithathu ezinesisindo esekelwe isimiso esifanayo njengoba odlule ezimbili. Manje, umsebenzi ungena intambo posterior imisipha ehlombe. isikhundla Kusukela ngo Kulokhu uyahluka ngokuthi umzimba kufanele esitshekile kangangokuba cishe zifana kuya phansi. Ukuze uthuthukise engqondo uxhumano intambo ne ehlombe, ungakwazi aphumule ngokumelene ikhanda e ebhentshini mpo. Hands kufanele ukukhulisa kahle, kodwa ngokushesha futhi kwehlisa - the kancane kakhulu. Ukuze uthuthukise umphumela, ungakwazi kancane lizilolongele ngesikhathi izindololwane.

dilution yemuva

Lapha kukhona ukunyakaza efanayo ekusebenziseni langaphambilini, kuphela umzimba igcina isikhundla salo flat ngenxa a Simulator ekhethekile. Lokhu akuniki kuphela delts ezingemuva umthwalo okuqhamile, kodwa futhi iqinisa imisipha elincane cuff rotator, ehlombe ukusiza imisipha eyinhloko cishe zonke izivivinyo. Kunconywa ahoxise ukuzalela ekuqaleni eyinkimbinkimbi emahlombe, nge isisindo kancane.

Indlela ukulanda ukuqeqeshwa uhlelo emahlombe

Ngemva kokubuka izinto izivivinyo eziyisisekelo ezosisiza kule kwenaba ka emahlombe, ukubheka kanjani ukubhala uhlelo oluhle ukuqeqeshwa, ukuze baye banyathelisa umphumela esiphezulu.

Ngakho, qala ehlombe zezitsha yokubukisa zokuvivinya umzimba eziyisisekelo, futhi isiphetho - ekuvikeleni. Emahlombe babe bakhulu banamandla, akudingeki isisindo kakhulu emikhulu futhi rep okusezingeni eliphezulu. Ngakho-ke, umsebenzi eziyisisekelo ezidingekayo ukwenza kufika ezikhathini isethi ngayinye 15, futhi ekuvikeleni - kuze kube izikhathi ezingu-20. umthwalo inchubekelembili futhi icala. Iragelo phambili umongo sawo esiningi - ukwanda njalo umthwalo, okuyinto ukuqinisekisa ukuthi imisipha musa ukujwayela cha, futhi njalo elokhu ivela.

Elinye iphuzu ngokuyinhloko ebalulekile wukuthi emahlombe efana ezihlukahlukene. Njengoba sekushiwo, emahlombe akheke iyinkimbinkimbi kakhulu, futhi izici sasivumela olunzulu yokwakheka. Kulokhu, joint ehlombe akuyona kakhulu amandla. Ngakho-ke, Delta ngokushesha basabela umthwalo isicelo nalokho, futhi ukujwayela indlela izinsimbi njalo, futhi uhlobo olufanayo umzimba. Ngakho, umbuzo ukuthi ufake kahle emahlombe ezilalelini, ingasaphathwa ezihlukahlukene kule plan ukuqeqeshwa. Ngokwesibonelo, omunye session kufanele livulwe zhimom izinduku, okulandelayo - dumbbells zhimom ke Scott zhimom ku Simulator nokunye.

Ukuba Wedwa umzimba akuyona kangaka, ukukhetha kangaka lapha. Kodwa ungakwazi ukushintsha oda yabo. Ngokwesibonelo, uma namuhla kwaba emqansweni lokuqala dumbbells phambi kwakho, ngokuzayo kufanele kuqale yokuzalanisa izandla nge dumbbells, nokunye. Kuvela okukhethwa kukho okulandelayo kuyokwenziwa ukuqeqeshwa, okuyinto umane kungenziwa alternated inikezwe. Qala wokuzilibazisa kuwufanele ambalwa gaphambi osondela nge isisindo ukukhanya.

Indlela zivuleka imisipha ehlombe: umsebenzi eziyinkimbinkimbi

umzimba Basic kwenziwe 4 amasethi nesizungu - ezintathu. On inani ezinikezwa ngoba base kanye umzimba ukuzihlalela eshiwo ngenhla.

inketho Okokuqala:

1. Bench cindezela barbell Smith Simulator.
2. Ngokuzalanisa Buyisa Simulator.
3. Ngokuzalanisa dumbbells.
4. Ukuphakamisa dumbbells phambili.

inketho Okwesibili:

1. emi barbell ebhentshini cindezela.
2. Ukuphakamisa dumbbells phambili.
3. Ngokuzalanisa emi dumbbell.
4. Ngokuzalanisa dumbbells e emthambekeni.

Inketho wesithathu:

1. Cindezela dumbbells ehlezi.
2. Ngokuzalanisa emi dumbbell.
3. Ngokuzalanisa dumbbells e emthambekeni.
4. Ukuphakamisa dumbbells phambili.

Lezi zinhlelo udale isethi. Kunconywa ukuba ekugcineni engeza umsebenzi eziyisisekelo yesibili ukwandisa umthwalo.

Abantu abaningi buza imibuzo efana: "Indlela zivuleka emhlane nasemahlombe," Lo mbuzo ayilungile. Noma kunjalo, njengoba umbuzo "Indlela ujikisa imikhono yenta namahlombe?". Iqiniso lokuthi, okwenza ukuqeqeshwa uhlelo, udinga ukuqinisekisa ukuthi imisipha omelene ezahamba ngayo ngosuku olulodwa.

Ngenxa yalokho, imisipha ukuthi basizane emsebenzini, kufanele ufake ukuzidlulisela ngosuku olulandelayo babenesifiso ukuphumula okuhle, ngenkathi umsebenzi kuyoba abamelene yabo. Ngokuvamile ukusebenza emahlombe akhe kuya esifubeni triceps, njengoba le misipha ezenzweni eziningi ukuthathelwa umshuwalense nomunye, kuyilapho biceps, emuva ABS kule awahlanganyeli. Ngakho-ke, akunakwenzeka ukuba uqeqeshe kokubili ehlombe bicep noma ehlombe emuva, ngoba usuku olulandelayo luyoba khona umzimba wonke ngesikhathi esifubeni triceps Amazing kabi.

supersets

A option enhle nangokuvikela ukuqeqeshwa supersets kukhona - a umzimba ezimbalwa etincenyeni letehlukene imisipha bengaphumuli. Ngakho, superset imisipha ehlombe nge dumbbells angabukeka kanje: yokuzalanisa izandla + liphume isandla ekukhuliseni izandla emthambekeni. Khona-ke lonke iya, futhi konke iyaphindwa futhi. Kulesi sakhiwo esihle ukuthi, naphezu kwenaba lwemishayo ezahlukene, imisipha ungaphakathi ukungezwani lemali enkulu isikhathi, okuholela ekukhuleni kwayo ngokushesha.

isiphetho

Namhlanje uzofunda indlela ujikisa imikhono yenta ekhaya ejimini. Lokhu imisipha likubeka ngokucacile. Ngakolunye uhlangothi, lapho kuba abathandwa amadoda ngoba sibalo enamathiselwe, ukuma wezemidlalo. abasubathi abaningi imfundamakhwela kulokhu baye bacabange kuphela ngezithombe indlela ekhiphela up izingalo namahlombe, ukuthi zonke okungalungile, ngoba udinga ukuthuthukisa eziyinkimbinkimbi.

Ngakolunye uhlangothi, kwehlombe lakhe nzima wasebenza futhi uchayeke kakhulu ukulimala. Ngakho ukuthi isungule, kubalulekile ukuzama futhi ukuqapha nokugcina amasu ephelele. Izincwajana zemininingwane ehlombe futhi okuhle ukuthi uma oyifunayo ke kungaba kwenziwe ekhaya usebenzisa dumbbell elula. Indlela ukulanda dumbbells emahlombe, esikwaziyo kakade. Futhi akukho simulators ekhethekile akudingeki lapha.