Benchi Arnold. kugwedezeka mikono

Dziko lonse amadziwa ichi Arnold Schwarzenegger. Komanso, ambiri akudziwa zimene pamwamba atafika mu nthawi yake: isanu nthawi Bambo Olympia, Hollywood nyenyezi ndi ndale. Koma anthu ochepa zomwe komabe pa pachimake othamanga Arnold zachitika angapo zokambirana zake zochokera zosatha (kotero kuti, kusinthidwa ndi idealized). Lero tiona mmodzi wa iwo. Benchi Arnold - ogwira thupi mapewa.

Kukonzekera kuchitapo kanthu

Asanayambe zolimbitsa thupi, muyenera kulenga zinthu zofunika zimenezi. Benchi Arnolda Shvartseneggera kumafuna ataima kapena atakhala kaimidwe. M'nkhaniyi tiona pa Yachiwiri (woyamba adzakhala ofanana mwamtheradi). Kuchita masewera olimbitsa thupi ili benchi ziri zoyenera kuuka kwa pafupifupi 90 madigiri (a pang'ono pokha). Dumbbells kuchitapo bwino amene atengedwa kwa alipidwa mapewa benching. Kukhala kumbuyo pa benchi ndi kutukula zipolopolo kuti mapewa, potero liza udindo koyamba ofanana ndi muyezo benchi atolankhani. Mpumulo mapazi kwanu pansi chisanafike kuzilongosola ambiri. Maburashi ayenera Zikadatero ndiye kuti makhwatha a akuuzidwa kumaso. The elbows ayenera kupanga mlingo woyenerera. Ndiye inu mukhoza kuyamba kuchita benchi Arnold.

njira ntchito

Onse ayenera Finyani dumbbells pa nthawi yomweyo, ndipo pochita kutembenuza m'manja mkati kuyenda. Choncho, pamene inu kuchita Arnold atolankhani, kupotoza amapezeka. Pamwamba pa pachikhatho cha adzayang'ana zosiyana, mwachitsanzo patsogolo. Komanso panthawi ino sayenera kwathunthu limbitsani manja pa elbows ndi kuwasunga pang'ono wopindidwa. Atakhala chete mwachidule, pang'onopang'ono ndipo pang'onopang'ono kubweza dumbbells udindo yoyambira, musaiwale za kupiringa. Pa mfundo wotsikitsitsa chigongono ayenera kupanga mlingo woyenerera, ndi manja ake - kuyang'ana mkati, kuti mwachindunji pa nkhope. Atakhala chete mwachidule, kupitiriza ndi zolimbitsa thupi, akupanga pafupi 10-12 reps pa akonzedwa. Mu ndalama, tiyenera kutembenuka 4-5 waika.

A ochepa nsonga

Poyamba, muyenera kukhala elbows anu pa msinkhu phewa. Iwo ali osavomerezeka kwa iwo kuchepetsa m'munsimu mlingo anakonzeratu. Kugwiritsa ntchito njira voteji deltas adzakhala nthawi zonse, ngakhale malo koyamba. Musati titsatire zolemera mkulu opaleshoni. Zonse muyenera kuchita - ndi moyenera kutulutsa mapewa, ndipo izo zikhoza kuchitidwa mothandizidwa ndi zolemera yaing'ono. Ndi bwino kuti amachita kusintha nthawi mu ndi njira yodutsamo wa dumbbells. Mwachitsanzo, mu njira yoyamba Finyani iwo basi njira yowongoka, ndipo chachiwiri - kuchepetsa iwo ku mfundo umodzi pamwamba pamutu. Kuchita benchi Arnold Choncho (njira akhoza pang'ono anasintha), chikwaniritsidwa kulimbikitsa ogwira yake kukula deltoids. Izi isiyana ndi muyezo, njira imeneyi - apa minofu phewa kupeza katundu chinawonjezeka ndi pansi nkhawa. Chifukwa cha ichi, iwo ali mofulumira kwambiri ndi efficiently amawapopa yatsekera.