Chest expander - ithuluzi eliphumelelayo ukuqeqeshwa kwemisipha esifubeni

Chest expander - ithuluzi elihle hhayi kuphela sokuthuthukisa izicubu esifubeni, kodwa nezalo ukuqeqeshwa ibhande ehlombe, ukudala ukungezwani emuva yakho, biceps futhi triceps. ukusetshenziswa njalo amathuluzi ikuvumela ukwenza sibalo ikhange nakakhulu futhi kube iqine.

Chest olwandisa entwasahlobo kufanelekile kokubili amadoda nabesifazane. Simulator uba indlela ephumelelayo ukugcina umzimba isesimeni esihle ngasiphi yobudala.

Kanjani ukuhlela wesikhathi ne Wegazi?

Yini edingekayo ukuze ukulungiselela kahle ukuqeqeshwa ukusebenzisa i-treadmill yokuzenzela? Ukuze ufunde indlela ukusebenzisa olwandisa esifubeni, ngokwanele ukuba isicelo usizo ngomfundisi abanolwazi. Lo chwepheshe kuzosiza balolonge iqoqo umzimba ukuthi ngeke nezidingo ezithile ngabanye. Ngesikhathi esifanayo kungenzeka ukuthuthukisa isakhiwo umsebenzi bebodwa. Kungakhathaliseki ukuthi laliyini, kukhona ezinye imithetho ukuthi kufanele unamathele usebenzisa esifubeni olwandisa.

1. Ngaphambi kokuba uqale ukuzivocavoca, udinga ukwenza gaphambi obuphelele imisipha nengxenye engaphezulu kuphela yomzimba. Ngemva umthwalo abukhali okukhulu phezu izicubu "abandayo" ngokuvamile kuholela ekulimaleni ezingalindelekile.
2. Sebenzisa olwandisa esifubeni kumele, kancane kancane zandise izinto umthwalo, ayesuka kakhulu elula umzimba eziyinkimbinkimbi.
3. Phakathi nokuqeqeshwa kubalulekile ukuqapha nokugcinwa ibhalansi amanzi emzimbeni futhi unake izinga ukuphefumula. Musa uthole umzimba peretruzhdaetsya kakhulu, ngoba umsebenzi kungaletha hhayi inzuzo kuphela.

Chest olwandisa: umsebenzi

Njengoba sekushiwo, ngokuvivinya umzimba njalo ngosizo lo mshini hhayi kuphela ngcono ukuma bese uvumele ukulondoloza imisipha ithoni, kodwa futhi kuzuzisa wonke umzimba. Ukubuka futhi usebenzisa ithuluzi kungaba ngasiphi isikhathi mahhala. Ake sihlole kabanzi indlela ukusebenzisa olwandisa esifubeni. Bonisa kwabesifazane labesilisa, ngezansi, kuzosiza ukuqeqesha ngaphandle ingozi yokulimala.

curls

Imilenze ahlelwe ngesikhathi ububanzi ehlombe. Expander is ukubeké ngaphansi kwezinyawo zakho, nemicengezi yalo babambeke izandla. Bend sokugcina izindololwane. Isibhakela ukuvala esifubeni. Khona-ke ukusebenzisa isandiso izingalo. Isigqi kanye nenani ezinikezwa akhethiwe ngesisekelo azidingayo futhi lula.

Yiziphi izinzuzo zokuvivinya umzimba ukubonisa? Okokuqala, ukuvumela lokho kuqeqeshwa ukulondoloza isesimeni esihle wonke nengxenye engaphezulu kuphela yomzimba futhi ikakhulukazi nesandla ekuthuthukiseni kakhulu biceps imisipha ehlombe.

zizalela izandla

Kusolwa ukuqala ukuma okufana nalokho okuchazwe umsebenzi odlule. Nokho, uma entendeni eguqa ziye atshalwa ngaphambili isiqondiso, nanka "bheka" ngesikhathi hip.

Kancane izingalo izimisele ezifuywa esandleni, bese ngithatha isikhundla sokuqala. Phakathi umsebenzi imisipha besisu kuthiwa some, ukucindezeleka.

Umsebenzi kuhloswe ngazo ukuqinisa imishayo deltoids. Ngempumelelo ukuqeda imiphumela lordosis lumbar. Kulo mBhalo, ekusebenziseni Kwenziwa ukuthambekela kancane umzimba phambili, okwenza kube lula ekunciphiseni ukucindezeleka kusukela emuva.

izandla ngemuva isandiso yakhe emuva

Ukuzivocavoca Luhle sokuthuthukisa izicubu ehlombe triceps. Phakathi abulawe yayo, stop lufakwa ngoba umnikazi we-olwandisa, futhi isandla ubambe komunye umkhawulo idivayisi, efakwa ngemva kwakhe phezu kwekhanda lakhe. Ngenxa yalokho, ingxenye nokunwebeka we Simulator kuyinto ngemuva.

Umsebenzi iyona Ehlala futhi eguqa ingalo endololwaneni. Ekuqaleni enze okushiwoyo eyanele mayelana 6-8 kwelinye indlela, kancane kancane zandise izinto inombolo yabo njengoba zikhula amakhono abo siqu.

izingalo ukuxuba

Nokunwebeka band olwandisa ibekwe ngemva kwakhe. Welulekela kudivayisi, izandla ewela phambi esifubeni, bese kabanzi ezifuywa emhlabeni. Ukuvivinya umzimba njalo kwenza kuba ngokushesha enze esifubeni amahle iqine.

Ukukhulisa izandla phezulu

Tape olwandisa ibekwe phansi kwezinyawo zakho. Ngokuqina abanjwe abanikazi Simulator, ngemva kwalokho kukhona ukwandiswa izingalo i isiqondiso phezulu futhi reverse yabo eguqa ngesikhathi izindololwane.

Ukuzivocavoca hhayi kuphela kutfutfukisa kukhula lokuhlanganisa asebenzayo kwemisipha pectoral, kodwa futhi kuqinisa kahle lonke ibhande ehlombe.

Emihle nemibi webele expander

Hand umsebenzi imishini kwalesi sigaba kukhona yasakazwa ziphoqa phakathi abavamile ezemidlalo abathanda kanye abadlali professional. Basiza silondoloze imisipha ithoni futhi ngokushesha balahle ukucindezeleka emva ukuqeqeshwa kanzima.

Phakathi kweminye izinzuzo olwandisa thoracic ukunikeza lokhu okulandelayo:

• isisindo ongaphakeme kanye nosayizi, okuyinto enomthelela amadivayisi zokuthutha ukhululekile kuzo zonke izimo;
• malula futsi kalula ukusetshenziswa;
• ikhono ukwenza umzimba ngempumelelo ekhaya;
• zokufinyelela kubasebenzisi yimuphi yobudala nobulili;
• ekahle uma udinga ilulame emanxebeni.

Thoracic thola nebubi Wegazi ngokungagwegwesi nzima. Kungase kuphakame izinkinga ezithile njengoba nomsebenzi we ephansi ekupheleni models, ezithinta abanikazi plastic aluthembekile. Ngakho-ke, ekuqaleni kuwufanele ukunaka abaqeqeshi wenza kusukela ephezulu amandla steel iraba.

Eminye imikhiqizo ungavumeli ukulungiswa nezimo we ukumelana, okuyinto kudalela ezithile ngoba abadlali professional.

Ekugcineni, kuya olwandisa esifubeni kwaba neze kusidumaze, kubonelelwa kakhulu ama-imikhiqizo abakhiqizi elinedumela elihle imishini ezemidlalo.