Benchi Svend: makina, zofunikira ndi ndemanga

Aliyense wothamanga ali dongosolo lake, pulogalamu, njira ndi luso pa chitukuko minofu pachifuwa. Benchi Svend - msinkhu, koma undeservedly aiwala njira kuphunzitsa kwa anatenga pachifuwa.

Mlengi wa njira

Karlsen Svend, Norway bodybuilder, ndiye mlengi wa "m'chipani" njira ikukoka minofu pachifuwa. Anati wothamanga - wopambana wa mpikisano ambiri - pa mapewa awo atatu European ndi chimodzi mbiri dziko. Pa nthawi ina iye anali ndithu amadziwika ambiri adzakumbukira munthu yaikulu akuti "Mphamvu ya Viking!" Zomwe iye nthawi zonse anafuula pa mpikisano.

Kunjira zake za ikukoka chifuwa amafuna awiri pancake - kuchita wangwiro kulimbitsa thupi ndi.

Popeza ntchito yonseyi wachita kale aiwala, ndi chodziwikiratu munthu wa masewero olimbitsa ntchito izo. Ngati mukufuna kudabwa Abwenzi anu, kuyamba kuchita masewera olimbitsa thupi, chifukwa imathandiza.

Chakale njira ntchito

Tiyenera kutenga zikondamoyo awiri ku tsinde la, wolemera pafupi 5 kg. Ngati ndi kotheka, kulemera angathe kuchepetsedwa ndi pang'onopang'ono kuwonjezera izo.

• Kuyambira malo. Zikondamoyo pofikira manja ake pachifuwa, mikono ayenera ndichotse pa elbows ndi elbows wako kulozera ku madera osiyana.
• Pa kutulutsa, ayenera amakolola zikondamoyo kutsogolo kwa inu pa mlingo chifuwa kapena pang'ono kuukitsa m'manja mwawo ndi Finyani mwamphamvu kwambiri kuti zikondamoyo kuti agwa pansi.
• Ife kubwerera ku malo poyambira, motero Bwerezani kukambiranako atasinthana maudindowo nthawi zambiri monga ndi munthu aliyense.

Koyamba zikuoneka lophweka, koma zoona ndi zambiri zovuta Svend benchi. Choyamba, kudzakhala kovuta ngati mungathe ntchito ndi kulemera kwa mbandakucha. Kuphunzitsa anthu, limene benchi n'zosavuta, mukhoza kutenga pancake lachitatu, mu nkhani iyi, aphedwe kungakhale kovuta kwambiri.

Chitani ndi dumbbells

Ngati inu Chitani kunyumba ndipo mulibe mu zikondamoyo katundu, osadandaula - zolimbitsa izi zikhoza kutheka ndi dumbbells. Kulemera amusankha payekha kuti zigwirizane mukumumvetsera olimba. Kuyamba, amayesa kutenga dumbbells awiri makilogalamu 5, ndiyeno inu mukhoza kuwonjezera kulemera. Dumbbell amayikanikiza kwa wina ndi mzake ndipo kumayambitsa chifuwa, elbows chilekano. Pokoka mpweya ndi akanikizire dumbbells kutsogolo kwa inu, kutulutsa kumbuyo mu malo zosiyana.

Svend benchi atolankhani ndi dumbbells ndi kumva ndi njira kuphedwa, koma katundu wokwanira thupi. njira iyi si njira zothandiza bodybuilders, kani, izo lipindulitsa pa chitukuko ambiri thupi.

Chitani kunama

Njira imeneyi ndi pang'ono ngati tingachipeze powerenga dumbbell benchi atolankhani, koma iwo ayenera kusungidwa mu kufanana mbamuikha pamodzi. Izi amalenga kwambiri maganizo pa pecs lapansi. Sanatchule manja, elbows pamene ambiri zimaŵetedwa ku mfundo kunsi kwa minofu pachifuwa yafupika pamene gululi akuyamba dumbbells udindo poyambira. Benchi Svend kunama ndi abwino kwambiri phunziro minofu pachifuwa ndi kulemera kuwala, kuposa momwe kuchita zinthu zolimbitsa mfundo.

Ubwino zolimbitsa

Kwa anthu amene akufuna kwambiri zingakweze matupi awo pachifuwa, wangwiro benchi Svend. Njira ya ntchito yonseyi ndi lophweka ndi sikutanthauza luso kwambiri. Komabe, ngati ndinu akatswiri bodybuilder, benchi izi pang'ono ndi lothandiza Sindizakubweretsanso zabwino kwambiri monga katswiri. Adakali kuchita benchi Svend kovuta chifukwa aliyense adzatha kutenga zikondamoyo awiri pa makilogalamu 10. Choncho, muone bwino amachita ndi monga waukulu kapena zapadera.

Ntchitoyi ndithudi khama pa minofu pectoral, oyamba Kawirikawiri umene amakhala omangana mu chifuwa. Pankhaniyi m'pofunika kuti yopuma chifukwa chakuti thupi lanu ikunena kukhala otopa.

pamene cholakwa

Othamanga amene poyamba anachita benchi atolankhani, akudandaula kuti si zotsatira. Ndipotu, zotsatira zake zimakhala, pambuyo njira poyamba, ndipo ngati munthu muzindikire izo, ndiye iye akuchita benchi Svend cholakwika. zolakwa Common:

• lopinda kumbuyo, kuti magawowa;
• Kulowetsa zala ku maenje kwa zikondamoyo - komanso mosavuta;
• kwambiri linatha elbows;
• ngati muli pochita zimenezi si pancake, ndi dumbbells, iwo akuletsedwa kawetedwe padera.

Tanthauzo la ntchito yonseyi ndi manja anali mwamphamvu mbamuikha kwa zikondamoyo / dumbbell.

zolimbitsa aliyense mu ojambula zingachititse kuvulala kwambiri kwa wothamanga kuti sizinachitike mu nkhani iyi m'pofunika kudziwa zotsatirazi:

• Gwiritsani yekha kulemera amene bwinobwino, musati mungotenga zikondamoyo kuti makilogalamu 10, ngati simuli wotsimikiza za iwo okha;
• si koyenera kuwongola elbows kwathunthu, choncho mungathe kukoka Mitsemphayi;
• kutsatira kupuma nthanzi;
• Kupsa kanjedza anu ngati inu kumasula iwo, zikondamoyo akhoza kusiya iwe mpaka kumapazi, aione kwa choipa yaitali.

Comments za masewera olimbitsa thupi

Pa maonekedwe apadera othamanga amene amadziwa njira imeneyi ya ikukoka minofu pachifuwa, kusiya za ndemanga Svend atolankhani. Amuna kulankhula za minofu maganizo abwino ataphedwa. Ambiri ndithu kuchita waika 3-4 nthawi 10 kuti zotsatira anakhumba, kupanga benchi Svend, phindu la masewera olimbitsa thupi m'patali. Komanso, anthu amanena kuti kunyumba ndi kuchita zabwino kuti mungathe kuganiza za, popanda zida akatswiri. Iwo ananena kuti pamene benchi atolankhani ndi dumbbells tingati ndi zabwino mokwanira, zawonjezeka kwambiri kuposa zikondamoyo.

Akazi ochita benchi Svend ananenanso zotsatira zabwino. Kwa atsikana ndikofunika kupeta ABS wanu ndi manja komanso thupi zimenezi zimawathandiza kutero. The gawo lamkati la manja ndipo atolankhani kulandira katundu wawo, potero kukwaniritsa zotsatira ankafuna.

Ambiri, malo apadera zimapezeka ambiri ndemanga zabwino kuchokera atolankhani za akazi ndi amuna.

anapezazo

Choncho Svend benchi mungachite:

• zikondamoyo ku kapamwamba (cha Agiriki Baibulo);
• popeza zida izi, n'zotheka ntchito dumbbells ochiritsira (ayenera anakakamizidwa mzake);
• Kugonera nsana wanu ndi dumbbells.

Ngati ndinu akatswiri bodybuilder, ndiye ntchito yonseyi ndi yabwino kokha chifukwa mapeto pake womberani, mu nkhani ya wothamanga kapena woyamba kulimbitsa thupi kunyumba zingakhale ndi nkadziwa.

Ikani benchi mulole amuna ndi akazi. Good katundu minofu pectoral ndi zofunika zonse.

Pofuna kuvulaza nokha pa kulimbitsa thupi lanu, kutsatira malamulo chitetezo: musatenge mekeza kwambiri ndipo musawaletse kwathunthu agwirizane ndi elbows, kuti tipeze sprain.

Benchi Svend kovuta kuchita mu ndege thupi, zimatengera kulimbitsa thupi yaitali kutenga thupi la makilogalamu oposa asanu. Kumbukirani kuti ndondomeko ya minofu ikukoka mwachilungamo yaitali timafunika kuleza mtima kwambiri, ndipo mobwerezabwereza zolimbitsa thupi ili pa nthawi adzabweretsa mukufuna.