Bench wokudhinda barbell nokugara: mazano uye mitemo

Sport Trim nechipi, hombe tsandanyama, yakajeka tsandanyama rokuyamura - hope kusvika nomumwe, kubva kuyaruka kusvika vakwegura. Mienzaniso Arnold ari Terminator uye Rambo, Stallone nevamwe "vanodheerera" -kulturistov rikwezve zhinji kumarudzi avanhu. Asi pasinei haungambofari sevasinganzwisisi zvinokosheswa mufananidzo, hapana hazvibviri, kana iwe kutaipa mukurovedza rakakodzera uye ushamwari hunogara pamwe mutambo.

Kushanda barbell

Rod - mumwe yezvisikwa michina mitambo, iyo unogona kudzidzisa zvakanaka tsandanyama ari mutumbi. Kuti aite izvi, pane nzira uye mhando kurovedza zhinji. Tichakurukura mumwe wavo - venhau mubhawa nokugara.

Kupfuurira tsvimbo rinogona zvitatu zvinokosha zvinzvimbo: akamira, agere uye avete pasi. Mumwe aiona kuoma uye kubatsira kwazvinoita, shandisa mimwe tsandanyama - zvikuru nezviduku. Main mutoro patinenge hunogara pamusoro pamafudzi bhanhire wayo Delta. Zvisinei, zvakanga ari akagara chinzvimbo ine barbell basa kunobatsira zvinechinangwa kubata boka iri tsandanyama, ugozvipa kukosha, rokuita utera ayo, apo huru mutumbi inowana mamwe zororo.

Chinonyanya kukosha muviri - bhenji wokudhinda barbell agere nokuda musoro. Kudivi rimwe, voitakura, munofanira kungwarira zvikuru. Kukuvara zhinji dzinoitika apo vatambi unyanzvi kukwana kushanda kunze ino chaiyo muviri. Ukuwo, chenjerera uye hwakakwana kuurayiwa ayo zvinoita kuti ukurumidze kuivaka uye guru pakati deltoids.

Kana basa kusimbisa pamafudzi mapfundo, kushanda rotational fambisa maoko, kutanga pamusoro "uriri" chipfuva uye pamberi delts, akanaka tsvimbo bhenji agere pamwe pachipfuva.

Chiitwa ichi haafaniri chete nyanzvi weightlifter, asi vatambi vane maoko, simba ravo, vari chinokosha: Basketball vatambi, nevolleyball vatambi, gymnasts, vanoshambira, etc. Uye kune vanhu vaya zvakakomba hanya nenhamba dzavo ezvinhu zvakanaka .. uyewo kunopindirana utano.

Tips uye mitemo

Saka, muna pachiitwa "barbell bhenji agere" vari kushingaira zvaisanganisira deltoid tsandanyama nechemberi uye pakati, rotational pamafudzi tsandanyama. The hurongwa kusvika akaumba vhoriyamu uye chimiro pamafudzi. Mukuita kudaro vanofanira kuita maererano nemimwe mirayiro:

• kushanda kunze vanofanira kutora nzvimbo pakutanga yokurovedza;
• It pachii imwe kuita 3-4 pazvinhu. Mumwe kusvika rinoitwa kubva 6 kusvika 12 rinodzokorora;
• kusimbisa migumisiro yechiitwa "barbell bhenji agere" vanofanira kuramba zhimom dumbbell zvakafanana chinzvimbo, uyewo maberekero maoko dumbbells pamberi penyu uye kuteura pamwe maberekero;
• kushanda neshamhu inofanira kuitwa zvakanaka, pasina jerks uye nenhokwe, zvimwe unogona kukuvadza kuti nomuzongoza. Makumbo panguva yechiitwa chiito sezvo dzinongoitika kuvhunduka absorbers. Izvi zvinoita mudzidzi kuti pamwero inishuwarenzi panguva pane bhenji wokudhinda barbell agere;
• the washers pamusoro projectile hakufaniri kuva kwakanyanyisa, kunyanya mukurovedza yokutanga. nhumbi Large anogona kupfuura mumhanyi, uye vaityisidzira kuwa namanhede. Kuposita kwaiva kuramba batsira kwete chete noruoko rwake, asiwo zvigunwe zvenyu, unofanira kugwadama mutsipa;
• barbell bhenji wokudhinda zvinofanira kuitwa panguva vaifanira zvichibvira pakakwirira uye panguva imwecheteyo ruramisa maoko enyu azere: nayo achapa mukana vaudze zvaisanganisira tsandanyama vaida mutoro pamwero uye achava nechokwadi kukura kwavo.

Sezvinotarisirwa, Muscle - zvishoma nezvishoma uye chakabatikana. Kuwedzera nguva basa, izvozvo achipfeka mumwe kudya uye maitiro. Strict pawakaperera navo - mumwe makiyi zvakanaka mugumisiro.