Bench Svend: imishini, Umbuso indawo kanye nokubuyekeza

umsubathi ngamunye has isimiso sakhe siqu, hlelo, izindlela namasu sokuthuthukisa izicubu esifubeni. Bench Svend - umdala ngokwanele, kodwa undeservedly ukhohliwe indlela ukuqeqesha wahosha amabele.

UMdali indlela

Karlsen Svend, bodybuilder Norwegian, ungumdali we "rarity" indlela uzotshala imisipha esifubeni. Umsubathi wathi - owawina imincintiswano eminingi - emahlombe abo has ezintathu European futhi irekhodi elilodwa emhlabeni. Ngesinye isikhathi wayaziwa kahle, abaningi uzokhumbula indoda omkhulu ibinzana "Amandla Viking!", Futhi okungamazwi awagcina njalo amemeza ngesikhathi mncintiswano.

Ukuze indlela yakhe uzotshala esifubeni kudinga ezimbili Pancake - ekusebenziseni ephelele Amazing.

Njengoba lesi sivivinyo Sekuyisikhathi eside ukhohliwe, akunakwenzeka ku umuntu ejimini ozoyisebenzisa. Uma ufuna kusimangaze osebenza nabo, uqale lesi sivivinyo, okuyinto siyasebenza ngempela.

Classical ukusebenza amasu

Sidinga ukuthatha pancake ezimbili kusukela isiqu, enesisindo mayelana 5 kg. Uma kudingekile, isisindo zingancishiswa futhi kancane kancane ukwandisa ke.

• Ukuqala isikhundla. Pancake nomthelela izandla zakhe esifubeni, izingalo kufanele ibheke ngesikhathi izindololwane futhi izindololwane zakho ekhombe bacondze etindzaweni letehlukene.
• On the exhale, kufanele zithole pancake phambi kwakho ngaso esifubeni ezingeni noma kancane ukhulisa usezintendeni zezandla zabo kanye khama ngamagama ashubile ukuthi pancake asewile hhayi phansi.
• Thina ubuyele indawo yokuqala, ngaleyo ndlela ukuphinda umsebenzi njengoba izikhathi eziningi njengoba kufana ngamunye.

Uma uthi nhlá kubonakala silula, kodwa empeleni kungaphezu kuyinkimbinkimbi Svend ebhentshini. Okokuqala, kuyoba nzima uma ungakwazi zifezeke nge isisindo ukuxegiselwa. Ukuqeqesha abantu, okuyinto lokhu ebhentshini kulula, ungakwazi ukuthatha Pancake lwesithathu, kulesi simo, ukukhishwa kuyoba nzima kakhulu.

Ukuzivocavoca nge dumbbells

Uma wenza lokhu umsebenzi ekhaya ungenayo in isitokwe pancake, ungakhathazeki - lesi sivivinyo kungenziwa nge dumbbells. Isisindo kuyakhethwa ngamunye ukuze ivumelane izinga lakho kokufaneleka. Ukuze uqale, zama ukuthatha amabili dumbbells 5 kg, bese ungakwazi ukwandisa isisindo. Dumbbell ngazo omunye komunye bese kuholela esifubeni, izindololwane isehlukaniso. Inhale bese ucindezela dumbbells phambi kwakho, exhale emuva isikhundla okuphambene.

Svend ebhentshini cindezela nge dumbbells ayiyona inkimbinkimbi ngu inqubo ngokubulawa, kodwa ezisindayo ngokwanele ngokwenyama. Le ndlela akuyona inqubo ngempumelelo for bodybuilders, kunalokho, kuyasiza ekuthuthukiseni jikelele ngokomzimba.

Ukuzivocavoca amanga

Le nqubo kuba kancane like the classic dumbbell ebhentshini cindezela, kodwa kufanele igcinwe parallel ocindezelwe ndawonye. Lokhu kudala eziningi ukucindezeleka phezu Pecs. Yeka izandla, izindololwane ngenkathi kabanzi ezifuywa e-iphuzu aphansi of the imisipha esifubeni ziyancipha lapho ukunyakaza kuqala dumbbells kuya indawo yokuqala. Bench Svend amanga kuyinto ekahle ekutadisheni imisipha esifubeni isisindo ukukhanya, ngaphandle uma umsebenzi eziyisisekelo.

Izinzuzo zokuvivinya umzimba

Kubantu abafuna kakhulu kufuthwe emisipheni yazo esifubeni, ebhentshini ephelele Svend. Technique lokhu umsebenzi silula futhi ayidingi amakhono okuningi. Nokho, uma bodybuilder professional, lo ebhentshini kancane isikhathi futhi ngeke ukukulethela okuningi okuhle njengoba uchwepheshe. Namanje ngokwenyama enze ebhentshini Svend nzima ngenxa yokuthi akubona bonke bazokwazi ukuthatha pancake amabili ngesikhathi 10 amakhilogramu. Ngakho-ke, nquma wena ekufanele kuyinto umsebenzi njengoba main noma njengoba i extra.

Lokhu nakanjani umzamo ku imisipha pectoral, Wabasaqalayo ngokuvamile bakhala ngokuthi ukuthuthukisa amajaqamba esifubeni. Kulokhu-ke kuyadingeka ukwenza ikhefu ngoba ngakho umzimba wakho elikushoyo ekhathele.

lapho iphutha

Abasubathi owaqala ngacula cindezela ebhentshini, ekhala ngokuthi ke akukuniki imiphumela. Eqinisweni, umphumela uba, emva indlela yokuqala, futhi uma umuntu angenakho ukuphawule ke akwenzayo ebhentshini Svend okungalungile. amaphutha ezivamile:

• alo emuva, ukuba lula;
• Ifaka iminwe emigodini ngoba pancake - ke wenza nokuba kube lula;
• izindololwane kakhulu ohlukanisile kakhulu;
• uma wenza lesi sivivinyo akuyona Pancake, futhi dumbbells, basuke kungavunyelwe ukuzalela ngaphandle.

Okwakushiwo lesi sivivinyo ukuthi izandla abangu uvalwe agxishiwe kuya pancake / dumbbell.

Noma yimuphi umsebenzi sawo esiningi kungabangela ukulimala kakhulu ukuba nomsubathi akwenzekanga lokho kulokhu kubalulekile ukwazi lokhu okulandelayo:

• Sebenzisa kuphela isisindo ngawo kahle, musa nje uthathe pancake kuya 10 amakhilogramu, uma ungaqiniseki of ngokwabo;
• ke akudingekile ukuze uqondise izindololwane ngokugcwele, ukuze ukwazi ukudonsa emisipheni;
• ukulandela ukuphefumula efanele;
• Lawula yesandla sakho uma athambise kubo, pancake Ungabeka khona izinyawo, kanjalo ziholele kube ukulimala eside.

Amazwana mayelana umsebenzi

On ezikhethekile izinkundla abasubathi abazi le ndlela ka uzotshala imisipha esifubeni, kokushiya mayelana Svend cindezela ukubuyekezwa. Abesilisa ukhulume imisipha ezinhle ukucindezeleka ngemva kokubulawa kwakhe. Abaningi ngempela ukwenza 3-4 amasethi izikhathi 10 ukuze uthole umphumela oyifunayo, okwenza ebhentshini Svend, ngenzuzo umsebenzi cwe. Kanti futhi, abantu bathi ekhaya kuyinto ekusebenziseni engcono ukuthi ungacabanga, ngaphandle imishini yobuchwepheshe. Kuyaphawuleka ukuthi lapho ebhentshini cindezela nge dumbbells umphumela muhle ngokwanele, hhayi kunalokho pancake.

Abesifazane abaqhuba ebhentshini Svend laphawula imiphumela emihle. Emantombazaneni kubalulekile ufake ABS wakho nezingalo, lesi sivivinyo kuzisiza ukuba zenze kanjalo. Ingxenye engaphakathi izingalo kanye cindezela ukwamukela umthwalo wabo, kanjalo ekufezeni elamukelekile.

Ngokuvamile, amasayithi ezikhethekile atholakala iningi wokubuyekezwa okuvumelekile esusela nabezindaba mayelana abesifazane futhi amadoda.

okutholakele

Ngakho Svend ebhentshini ungenza:

• pancake kusuka emugqeni (version classical);
• ngenxa yokungabi lokhu imishini, kungenzeka ukusebenzisa dumbbells ezivamile (Zulu komunye nomunye base);
• Ukulala kwakhe emuva yakho nge dumbbells.

Uma bodybuilder professional ke lesi sivivinyo kufanelekile kuphela ekupheleni umsebenzi, esimweni nomsubathi noma Amazing saqala ekhaya kungaba nendlela eziyisisekelo.

Sebenzisa ebhentshini may kwabesifazane nabesilisa. umthwalo Good ku imisipha pectoral kuyadingeka kubo bonke.

Ukuze ulimala ngesikhathi Amazing yakho, landela imithetho yokuphepha: ungathathi ezisinda kakhulu futhi ungazami qondanisa ngokugcwele izindololwane, ukuze singathwesi uthole enyelisa.

Bench Svend nzima ukwenza indiza ngokomzimba, kuthatha Amazing eside ukuthatha isisindo amakhilogremu angaphezu kwayisihlanu. Khumbula ukuthi inqubo imisipha uzotshala sasivumela eside futhi kudinga ukubekezela makhulu futhi phinda lokhu umsebenzi ngokuhamba kwesikhathi kuzoletha elamukelekile.