Kuswana dumbbells ubwenzi: Impact pa ankadziwana, malangizo ndi zidule

Chinthu choyamba chimene zakusangalatsani pamene mumayesto othamanga wothamanga - ndi m'lifupi mapewa. T-mawonekedwe a thupi - ndi maitanidwe khadi cha wochita mpikisano. Ndipo udindo wofunika anachita izi mapewa mawonekedwe. Pakuti iwo kukongola zofunika kuphunzitsa minofu yoyenera - ndi trapezoid chapamwamba, ndipo ankadziwana pafupifupi. Ngati oimba ng'oma pamodzi amapereka kutalika mapewa, ndi ankadziwana wokongola ndipo anamaliza limatsindika athleticism ndi yodalirika. Pakuti ikukoka otsiriza kuchita zinthu ndi abwino, ngati dilution wa dumbbells ataima. Ntchitoyi zingawonjezere ankadziwana pafupifupi chotero kutsindika mzere phewa.

ubwino zolimbitsa

Kuswana dumbbells ubwenzi - ndi lalikulu akutali masewera olimbitsa thupi kudzakuthandizani kukhala mtengo deltas sing'anga, komanso athe kupewa vuto limeneli, ngati stiffness zimfundo mapewa. Amathandiza mapewa wabwino katundu ndi anamaliza kuumba iwo. Choncho, muyenera kuchita nthawi zonse.

Zochita njira

1. Poyamba, kufunika kutenga dumbbell mmanja mwanu, mapazi awo phewa-m'lifupi padera. Kumbuyo ayenera kukhala mosabisa, ndi kuchimwa mu m'chiuno a. Manja ndi dumbbells kukumana ndi mapazi, ndipo nthawi yomweyo anatembenukira kwa iwo ndi manja ake. Makhwatha akukumana kunja pang'ono zala pang'ono. Elbows pang'ono akunga. The chibwano ayenera kufanana pansi, muyenera ayang'ane m'tsogolo, makamaka pa galasi kuwayang'anira kayendedwe ndi kukonza zolakwika womberani.

2. Atangomva malo koyamba wotanganidwa ndi kumanja, Yosefera minofu ya pakati pa ankadziwana ndi ayenera pang'onopang'ono kulera dumbbells kwa mlingo phewa, ie, kwa manja kufanana pansi. Maburashi sayenera kuposa elbows lapansi. zala pang'ono kuti zinatumizidwa m'mwamba ngati madzi udzathiridwa ku manja. Pa nthawi imeneyi, muyenera kugwira manja, kukwaniritsa katundu pazipita. Kuchedwa sayenera yaitali kuposa kachiwiri. Ndiye amafunikanso pang'onopang'ono kuchepetsa iwo ku malo poyambira.

Mokoma womberani

Mwamsanga pamene manja pansi, muyenera kuchita izo mobwereza. Pamene kutsitsa manja safuna pamapazi awo ndi kumasuka, monga offloads minofu ndi zolimbitsa Mwachangu kugwa. Manja nthawi zonse kusuntha thupi ndege. Mu gawo yogwira ntchito yonseyi, ndiye ndi osonyeza manja, muyenera kupanga mpweya yosalala, ndipo pamene adatchithisira - yosalala kutulutsa. minofu Back ndipo atolankhani inayenera kukhala pa zala zanu. Kuthandiza kumbuyo kwake, kuponyera dumbbell, si koyenera. ukathyali amenewa umagwiritsidwa pamene wothamanga muyenera kukwaniritsa wathunthu minofu kutopa, kuti akugwira ntchito mphamvu. Oyamba kuchitapo yaing'ono dumbbell kulemera kuti kuti atsogolere njira yoyenera ndi chitetezo. Mpumulo pakati waika sayenera upambana mphindi ziwiri. Chiwerengero cha kubwereza - nthawi 10 kuti 15 monga dumbbell yaing'ono kulemera.

njira zina zolimbitsa

Pali zingapo zimene mungachite kuchita Zochita monga dilution wa manja ataima ndi dumbbells. Mwachitsanzo:

1. Kulera manja mbali mu midadada ya. Mu chimake izi, dumbbell m'malo amangomvera ndi zingwe Ufumuyo midadada m'munsi. Chitani imagwiridwa komanso kuswana woyima dumbbell. Kulemera anatsimikiza mu midadada, koma, kachiwiri, ayenera kukhala laling'ono. Asanayambe ntchito zingwe ndi amangomvera ali kubwezedwa, ie, dzanja lamanja kwa dzanja lamanzere, ndipo dzanja lamanzere - kumanja. Zingwe adzakhala udindo crosswise. Izi adzalola nthawi zonse kusunga voteji ambiri ankadziwana, chifukwa pamene akugwira dumbbell kumapeto kwa njira wothamanga involuntarily pansi manja ndi Kuwapatsa yopuma chachiwiri, amene amachepetsa mphamvu zochita.

2. kuswana kwa dumbbells mu dzanja ataima alternately. Mu chimake ichi, pokweza ndi kutsitsa dumbbell anapangidwa choyamba ndi dzanja limodzi ndipo kenako - wina. Ndiko kuti, choyamba muyenera kupanga kuchuluka kwa reps pa dzanja lamanja, ndiyeno nambalayi cha mau, koma kudzanja lamanzere. Njira ndi chimodzimodzi mu ntchito yaikulu. Only pano mukufuna dzanja ufulu kugwirabe mtundu wina wa maganizo, kuti chogwira ntchito mopitirira muyeso ndipo tisalole m'mbuyomu kukoka dumbbell kubwereza chifukwa lamulo la thupi. Mpumulo pakati waika pasakhale mphindi zingapo, choncho malingana ngati ntchito ndi dzanja limodzi, m'manja ena, Choncho, ayenera kupatula zina.

3. kuswana kwa dumbbells ataima ndi cholinga mmbuyo. Mtundu wa thupi luso ntchito akubwereza zonse zofunika za dilutions chakale cha dumbell ataima pa chikhalidwe chimodzi, kuti pamene ikutha misana ndi kutambasula kwa ena thandizo. chimake ili silikuphatikiza kayendedwe chilichonse ndi ukathyali, ndi kuthekera choipa. Ndipo, monga Motero, kulemera ayenera kusankhidwa ang'onoang'ono.

4. kuswana pansi pamodzi dumbbells manja. Izi njira amachotsa zonse ntchito katundu kwa m'chiuno, komanso kumathandiza mapeto akuyandikira, pamene magulu ankhondo ndikachite minofu kumapeto kuthandiza kumbuyo kwake, akuponyera dumbbells. Njira akubwereza njira yakale ya dilutions wa dumbbells mu dzanja ataimirira.

Minofu kuti zina mwa ntchito pamene akuchita Zochita

Pamene dilution wa dumbbells ataima (zithunzi Mwachitsanzo, anapereka m'nkhani) kapena Zochita zina kuti ntchito magulu awa minofu aphatikizidwa:

• deltoids (chikusonyeza wobiriwira);
• supraspinatus minofu (wofiira);
• Trapezoid (chikusonyeza pinki);
• Front serratus (anatsindika ku chikasu).