Bench Arnold. swing izingalo

Izwe lonke uyazi ukuthi le Arnold Schwarzenegger. Futhi, eziningi bayasazi ukuthi eziphakeme wawufinyelela ngesikhathi sakhe: yesikhathi eziyisikhombisa uMnu Olympia, Hollywood inkanyezi sezombusazwe. Kodwa bambalwa abantu banolwazi okwamanje ukuthi phakathi nenkathi yokudlondlobala kwawo Arnold yabasubathi isungule eziningana umzimba ayo esekelwe ekhona (ngakho ukukusho, Ushintshe futhi ephelele yengxoxo). Lamuhla sitawubuka omunye wabo. Bench Arnold - ngempumelelo umsebenzi ngoba emahlombe.

Ilungiselela ukuthatha isinyathelo

Ngaphambi kokuqala umsebenzi, udinga ukudala izimo ezidingekile lokhu. Bench Arnolda Shvartseneggera kuhilela emi noma ukuhlala nokuma komzimba. Kulesi sihloko sizohlola ukhetho lwesibili (ngowokuqala kuyoba ngokuphelele ezifanayo). Ukuze enze lokhu ebhentshini umsebenzi ofanele ukuba ifike cishe ngo-90 degrees (kancane kancane). Dumbbells udinga ukuthatha kangcono nalabo bathathwa evamile emahlombe benching. Hlala phezu kwebhentshi futhi siphakamise amagobolondo emahlombe, kanjalo kokuqeda i isikhundla sokuqala afana ejwayelekile ebhentshini cindezela. Rest izinyawo zakho ngokuqinile emhlabathini, pre-ukuhlela kwabo kabanzi. Emabhulashini kudingeka uphendukisa ukuze izintende baqondiswa ekufezeni ebusweni. I izindololwane kufanele akha engela kwesokudla. Khona ungaqala ukwenza ebhentshini Arnold.

ukusebenza inqubo

Bobabili kudingeka ngawakhamela dumbbells ngesikhathi esifanayo, futhi inqubo ukuvula izintende owangaphakathi ukunyakaza. Ngakho, uma ukwenza Arnold cindezela, zisonta kwenzeka. Phezulu entendeni uyobheka kolunye uhlangothi, ie phambili. Futhi okwamanje akufanele qondanisa ngokuphelele izingalo ngesikhathi izindololwane, uwagcine kancane insaliwe. Ngemva kokuhlaba ikhefu isikhathi emfushane, kancane futhi kancane ubuyisele dumbbells kwindawo kokuqala, ungakhohlwa mayelana curling. Ngesikhathi phuzu ezijulileyo indololwane kufanele akha engela kwesokudla, ngezandla zakhe - ulunguza ngaphakathi ufica ukuthi ebusweni ngokuqondile. Ngemva kokuhlaba ikhefu isikhathi emfushane, uqhubeke umsebenzi, okwenza mayelana 10-12 rep isethi ngayinye. Isiphetho siwukuthi, kufanele siguquke 4-5 amasethi.

Amathiphu ambalwa

Ekuqaleni, kudingeka sigcine izindololwane yakho nganoma ukuphakama emahlombe. It is hhayi Kunconywa ukuba wehlise ngezansi ezingeni kusengaphambili. Ukusebenzisa ithekhniki le voltage deltas kuyoba njalo, ngisho noma isikhundla sokuqala. Musa ngiphishekele okusezingeni eliphezulu yokusebenza izinsimbi. Odinga ukukwenza - iwukuba kahle nangempumelelo ukumpompa emahlombe, futhi kungenziwa ngosizo izinsimbi ezincane. Kunconywa iphendukele ushintsho ngezikhathi trajectory of dumbbells. Ngokwesibonelo, e indlela ngowokuqala ngawakhamela nje indlela eqondile, kanti eyesibili - ukunciphisa ukuba iphuzu elilodwa ngaphezu kwekhanda. Buciko ebhentshini Arnold ke (amasu angase kancane washintsha), kuyofezwa ukukhuthaza ngempumelelo futhi ifike ngesikhathi ukukhula deltoids. Lokhu kuhluke ejwayelekile, le ndlela - lapha imisipha ehlombe uthole umthwalo owengeziwe futhi ucindezelekile njalo. Ngenxa yalokhu, zingabantu isheshe futhi ngokuyimpumelelo akhishwa ivimbekile.