Dumbbell benchi atolankhani chifukwa mutu: Ntchitoyi ntchito njira

Dumbbell benchi atolankhani chifukwa mutu - kuchita kudzipatula kuti umalimbana pa elaboration wa mitu itatu ya triceps lapansi. Kudzipatula - choncho inate- olowa chimodzi, mu nkhani iyi chigongono. Ambiri a minofu ya onse amene ntchito mutu yaitali, zomwe zina pamodzi ndi awiri triceps Ufumuyo buku. Monga stabilizers zinthu deltoid (Kutsogolo) thoracic (chapamwamba mutu) minofu.

Ubwino wa masewera olimbitsa thupi

Kuchita dumbbell benchi chifukwa mutu, ndi wothamanga angadalire zotsatira zina:

1. Wakutali ntchito chandamale minofu, popanda alowererepo ena. Ndithudi, izi ndi zotheka pamene woyenera zomangamanga kuphedwa.
2. Kuwonjezeka manja. Monga amadziwika, izo amawapopa triceps angathe kukwaniritsa zimenezi.
3. Chitukuko cha mitu yonse ya minofu triceps.
4. Ikukoka Zotsatira.
5. triceps Phunziro choipa mu chochitika cha mtolo zapambuyo a minofu deltoid.
6. Kucotsa asymmetries mu chitukuko minofu.
7. Kuwonjezeka mtendere wa elbows ndi mapewa.
8. Development wa kusinthasintha, magwiridwe ndi osiyanasiyana kayendedwe ka manja.
9. Wamkulu masiyanidwe, kulola womberani kunyumba.

njira ntchito

Dumbbell benchi atolankhani chifukwa cha mutu zikuoneka kuti kuchita masewera olimbitsa thupi wosalira zambiri koma kwenikweni ali angapo zina zabwino. Choncho, kuganizira sizingatiletse kuphedwa luso lake. Tiyeni tione zosinthika ndi dumbbell kanthawi pansi.

Choyamba muyenera kukhala pa benchi ndi kutenga dumbbell. Ndi zofunika kuti benchi anali okonzeka ndi thandizo kumbuyo. Atamva dumbbell ayenera mosamala ndi manja onse awiri. Tsopano tiyenera kutenga izo mwanjira imeneyo, monga tikuonera chithunzi. Patsalanso okha kuonetsetsa kuti elbows anu (ngati nkotheka) ndi makhwatha akukumana mkati. Izi ndiye poyambira malo.

Pa zachifalansa muyenera pang'onopang'ono m'munsi chigoba cha mutu, bola ngati dzanja si kukhudza kukongola. Kupuma pa mfundo iyi masekondi 1-2, n'zotheka kulera projectile mpweya m'mwamba, kuyesera kugwira ntchito triceps yekha. Bwerezani gululi ndi kuchuluka anakonzeratu nthawi ndi kumasuka pamaso pa njira lotsatira. Tsopano inu mukudziwa momwe kuchita dumbbell benchi chifukwa mutu atakhala. Koma si onse.

Kusiyana

Kuwonjezera pamwambapa anafotokoza chakale Baibulo, dumbbell benchi chifukwa cha mutu uli mitundu ingapo:

1. Benchi manja awiri ndi zipolopolo ziwiri (kufanana kapena serially);
2. Press wina Mkono projectile limodzi;
3. Benchi ataima (njira ziri mosiyana ndi chimake anafotokoza).
4. Dumbbell benchi atolankhani chifukwa mutu kunama.

Njira yamasika pang'ono mwatsatanetsatane tisanthule. Choyamba muyenera pogona pa benchi, mapazi pansi. The projectile (kapena projectiles, malingana ndi yofanana zokambirana) limatuluka pamwamba bere. Ndiye zonse ndi chimodzimodzi mu ntchito yapita - kayendedwe ka manja si wosiyana.

Baibulo likugwiritsa ntchito angapo zazing'ono kupatula triceps minofu: gawo lamkati la minofu pectoral, ndi latissimus dorsi, minofu rhomboid ndi zida.

zina zabwino zofunika

Kokhala zidapatsa zotsatira pazipita, ndi bwino kuganizira mfundo izi:

1. Mu gulu lonse ntchito kokha mkono. Elbows ndi mapewa akhale n'kupuma.
2. Sanatchule chipolopolo / zipolopolo wokhazikika pang'onopang'ono, kuyesera mmene ndingathere kumva minofu ntchito, kwezani M'malo mwake, m'pofunika msanga.
3. Pa mfundo wotsikitsitsa onetsetsani kuti yopuma kulola minofu kutambasula. Komabe, sitiyenera kukhala masekondi oposa 2.
4. Ndi kulemera yaikulu ya projectile (zofunika kwa dumbbells chachikulu), kuponyera mu chiyambi zolimbitsa thupi kungakhale kugwedezeka yaing'ono.