Njira yabwino pokuza kukongola wanu - kukweza barbell kukongola

Sports - dzanja, pomwe kuwonekera pa izo, inu mukhoza kupanga thupi kwambiri. Masiku ano, achinyamata nthawi zambiri kuiwala za gyms ndi masewera othamanga. Komabe, pali anyamata amene amafuna chinkhoswe mu powerlifting ndi ojambula. Izi ndi mitundu ya weightlifting, amene anabwera kwa ife kuchokera America. Komabe kuti china chirichonse, othamanga nawo masewera zazikulu kwambiri kuwonjezeka minofu misa. Sport akutanthauzanji ntchitoyi zolemera lalikulu. Mwachitsanzo, powerlifting, woseŵera angachite benchi atolankhani ndi projectile kulemera kwa 200 -300 kg. Kodi mumakonda motani? Komabe, zotsatira mkulu Zimapezeka ndi maphunziro nthawi zonse mwakhama pansi pulogalamu yapadera.

Aliyense wothamanga anasankha malangizo amene umagwira ntchito. Pafupifupi onse zokambirana zimafuna othamanga ndi dzanja bicep bwino anakamba. Tsopano pali zambiri zowonjezera zakudya, inu nthawi zonse Intaneti download pulogalamu maphunziro, mu mzinda wonse wa gyms. Komabe, si ambiri a ife akhoza kudzitama voliyumu ya kukongola ndi mu 45 kapena masentimita kwambiri. Chavuta?

Kuweta Zochita kutulutsa gulu minofu ndi kukweza kukongola barbell. Pamene kuika ntchito ya mkono, ndi phewa lamba, minofu trapezius ndipo, ndithudi, iyemwini kukongola. Bwinobwino amawapopa manja, muyenera kokha kapamwamba ndi zikondamoyo ochepa. Monga mukuonera, kuwuka kwa mowa pa bicep chinthu kwambiri zothandiza. Nthawi zambiri othamanga kuchita masewera olimbitsa thupi ndi ataimirira. Pankhaniyi, chipolopolo amatenga nsinga m'munsi. Izi kasinthidwe ambiri kuchita izi.

Pa akonzedwa akhale kumbuyo anu mosabisa, osati kuthandiza nokha torso. Apo ayi, gawo la katundu adzakhala "kudya" mapewa. Kwezani bala m'pofunika mwamsanga ndipo anatsitsanso pang'onopang'ono. Kodi waika 3-4 cha 8-12 reps. Inde, potelani ataimirira - njira yabwino kwambiri pa unyinji wa kukongola kwa. Pakati othamanga ndi zolimbitsa wotchuka kwambiri, koma anthu ochepa mukudziwa kuti pali mitundu ingapo ya ntchito ndi projectile lapansi. Kuganizira mkono wonse wakumanja ndi kupanga chapamwamba zochotsa ndodo nsinga. Njira iyi ndi ofanana ndi maphunziro pa benchi ndi Scott.

njira ina, imene ikukoka kukongola - Ntchito ya mzati alternating nsinga yopapatiza. Pakati makhwatha a - m'lifupi pa theka mapewa. Choncho ntchito gawo labwino kunja kwa kukongola kwa. Lonse nsinga bwino kulemera kumawonjezera mkati mwa kukongola lapansi. Zochita izi analimbikitsa kuti apange othamanga odziwa ngati katundu zina pa manja.

othamanga ambiri amakonda kukweza barbells kukongola ntchito benchi ndi Scott. Wothamanga pansi akutsamira kwa torso chipangizo yapadera, amatenga chipolopolo mu manja ake. Pankhaniyi, elbows wothamanga ayenera ananena momveka bwino pa benchi. flexors yekha manja ntchito ndondomekoyi. An wothamanga sangathe kudzithandiza okha nyumba kapena kumbuyo. Pali zotsatira pazipita ikukoka pansi kukongola kwa.

Yowerengera maphunziro mapulogalamu, wokhulupirira kuti kukongola ndi pachifuwa akukonzekera kuchita tsiku lina. Kuyenera Njira pakati pa waika. Ndiko kuchita benchi atolankhani, ndiye kukweza barbells pa ubwenzi kukongola. Komanso n'zotheka ntchito torso chapamwamba ntchito Kulumikizana kudzera dumbbell. Atakhala kapamwamba ndi ife kutulutsa kukongola pa benchi ndi Scott. Mapeto kukongola, mungagwiritse ntchito dumbbells. Ndi bwino kuchita supination (kupotoza). Maphunziro pazikhalanso osachepera awiri - pazipita anayi - Zochita kwa kukongola kutulutsa. Ngati mukuchita kulemera, reps pa akonzedwa sayenera nthawi zoposa 6-8. Pa kuyanika kuyamba kuchita ndi kulemera kwakukulu ndi kupitiriza bwino mu kasinthidwe mbandakucha, pamene kwambiri kuwonjezera chiwerengero cha kubwereza.

Ntchito pa thupi lanu - thukuta tsiku. Komabe, iwe minofu osati kokha, komanso mkwiyo thupi lanu.