Indlela ukulanda emahlombe usebenzisa dumbbells?

Ngoba abantu abaningi, umbuzo kanjani ufake emahlombe, kuyinto efanele kakhulu. Akukhona nje ingxenye yomzimba ngakho ugcizelela amandla abo futhi isibindi, njengoba okuvulekile, omkhulu ibhande ehlombe. It is wafakazela ukuthi uma njalo ushintsha izinhlobo ukushukuma, okungukuthi, ngokushintsha izinhlobo umzimba, imisipha ukukhula iyakhula. The main imisipha ehlombe kukhona deltoids, okuyinto yena, zihlukaniswe phambi, maphakathi kanye labaqaphi elingemuva. Kuyoba nenzuzo ukufunda kwabo ngesikhathi umsebenzi kuphela.

Ngaphambi kokuqhubeka umbuzo kanjani ufake emahlombe, kufanele kube nemfudumalo. Kubaluleke ngokukhethekile ukuba nomusa kwebhande ehlombe. Lokhu ongenza umjikelezo isiyingi, izingalo mahi, ephakamisela izinsimbi ukuxegiselwa nokunye.

zizalela izandla

Behleli ebhentshini, sithathe dumbbell. Ekuqaleni, ne ingalo silinganiso hang alengayo, phansi kanye umzimba. Khona-ke ngokucijile azivuse ngesandla, okwenza umoya ukulibala umzuzwana phezulu futhi aqale kancane wehlise izandla zakho phansi, okwenza exhale. Phinda 4 x 6-8 izikhathi.

Izindololwane ngesikhathi umsebenzi kufanele kancane insaliwe. Uma isisindo akuyona enkulu kakhulu - lokufeza wiring, ephethe dumbbell indiza okufanayo umzimba, ne enkulu isisindo dumbbells, ungaletha kwazo phambili kancane. Kungcono ukuba bafeze lo msebenzi phambi kwesibuko ukuze bakwazi ukulungisa inqubo futhi ubone ukuthi kukhulunywa emahlombe kahle.

Ngokuzalanisa izandla emthambekeni

Lokhu kuyokusiza wandise emahlombe, kodwa uzophinde uqinise imisipha emuva. It wenziwa efanayo kulowo eyedlule, kodwa isikhundla sokuqala ihlukile - kufanele agobe amadolo nomzimba namandla esitshekile phambili. Phakathi ukukhishwa kusakhiwo ngangokunokwenzeka zisetshenziswa deltoids labaqaphi elingemuva.

Njengoba inketho - ungaya ebhentshini ekhethekile ezintweni ezingafanele.

Bobabili izinhlobo wiring kumele kwenziwe ngesikhathi ehlezi. Uma izinga lokuqeqeshwa ivumela, ungazama ukwenza lezi umzimba ngenkathi mile. Kodwa qiniseka ukuthi nizenze nomlingani eseduze inetha ukuphepha.

Cindezela ne ligijima esihlakaleni

Behleli uqonde ebhentshini ukudonsa phezu isandla nge dumbbells, izintende phambili zokuphaka. Yenza wehlise dumbbells nehlombe, ujikeleze emabhulashini isandla sakhe enhlokweni yayo (exhale). Khona-ke ngawakhamela dumbbell kwindawo kokuqala (inspiratory). Phinda okufanayo isandla yesibili. izikhathi 4x6.

Phakathi Uzalo - ijubane esiphansi futhi ngesikhathi cindezela ebhentshini - esiphezulu. Lokhu kuyinto kunalokho xaka, kodwa ikuvumela ukuba ngokushesha ukwakha kwemisipha. Yenza lokhu ebhentshini kungenziwa elincike emuva ngemuva ebhentshini ekhethekile. Kulokhu, anciphe umthwalo ngemuva. Ngaphezu imisipha deltoid kuhileleke triceps namanye imisipha. Ngakho-ke, kwenkululeko kwebhande ehlombe likhula ngokushesha.

Benching le samuntu kungenzeka ezimbili kanyekanye ephakamisa dumbbells ngokushesha. Kungenzeka ukuba asondele umbuzo kanjani ufake emahlombe akhe, kabanzi nakakhulu futhi afeze cindezela lokuqala nje ngesandla sakho sokunene. Ukwenza inani elidingekayo izindlela ukuthuthela esandleni sobunxele. Lokhu kuhle abadlali ngokukhethekile oqeqeshiwe, njengoba kungenzeka ukwandisa isisindo ejenti sisindvo.