Dumbbell ebhentshini cindezela ngenxa ikhanda: umsebenzi ukusebenza amasu

Dumbbell ebhentshini cindezela ngenxa ikhanda - ekusebenziseni ngabodwa ukuthi kuhloswe le kwenaba zezinhloko ezintathu we triceps. Ukuba Wedwa - kungakho msebenzi wawuhilela ngokuhlanganyela eyodwa nje, kulesi simo endololwaneni. Ngaphezu kwakho konke imisipha asesetshenzwa ikhanda eside, yibaphi abanye triceps kanye emibili exhunywe ivolumu. Njengoba stabilizers isinyathelo deltoid (ngaphambili), thoracic (ikhanda engenhla) imisipha.

Izinzuzo zokuvivinya umzimba

Buciko ebhentshini dumbbell ngenxa ikhanda, lo msubathi bangathembela imiphumela ethile:

1. umsebenzi gqwa imisipha target, ngaphandle kokungenela yabanye. Yiqiniso, lokhu kungenzeka kuphela uma abanekhono ubunjiniyela kuqalisa.
2. Ukwanda izandla. Njengoba yaziwa, it is akhishwa triceps ungakwazi ukufeza lokhu.
3. Ukwakheka kwazo zonke izinhloko imisipha triceps.
4. Uzotshala Effect.
5. Isifundo triceps ukulimala kwenzeka lenqwaba anterior imisipha deltoid.
6. Ukuqedwa asymmetries ekuthuthukisweni kwemisipha.
7. Ukwandisa ukuzinza izindololwane namahlombe.
8. Ukuthuthukiswa nezimo, ukusebenza kanye ububanzi ukunyakazisa izingalo.
9. kokuhlukana Greater, okuvumela umsebenzi ekhaya.

ukusebenza inqubo

Dumbbell ebhentshini cindezela ngenxa ikhanda Kubonakala sengathi umsebenzi elula, kodwa eqinisweni it has eziningi umehluko wemisindo nemiqondo yamagama. Ngakho-ke, ngokucophelela naka hhayi ukuvimbela ukubulawa kwakhe amasu. Ake sicabangele okuhlukile nge dumbbell ngesikhathi ehlezi.

Okokuqala okudingeka ahlale ebhentshini futhi ukuthatha dumbbell. Kuyinto efiselekayo ukuthi ebhentshini kwaba ifakwe ukwesekwa emuva. Phakamisa dumbbell kufanele ngokucophelela ngazo zombili izandla. Manje kudingeka sisithathe ngaleyondlela, njengoba kuboniswe esithombeni. It uhlala kuphela ukuqinisekisa ukuthi izindololwane zakho (uma kungenzeka) futhi izintende zibheke ngaphakathi. Lona yokuqala.

On the donsa kudingeka igobolondo kancane engezansi inhloko, njengoba nje ingalo asisho uthinte biceps wena. Ukumisa isikhashana okwamanje ngoba 1-2 imizuzwana, kungenzeka ukukhulisa projectile umoya phezulu, bezama ukulungisa triceps kuphela. Phinda le ukunyakaza ne inani elinqunyiwe isikhathi futhi uphumule phambi indlela olandelayo. Manje ngoba sewuyazi ukuthi ungakwenza kanjani dumbbell ebhentshini ngenxa ikhanda ngesikhathi ehlezi. Kodwa akugcini lapho.

ukuhlukahluka

Ngaphezu version ngenhla echazwe classical, ebhentshini dumbbell ngenxa ikhanda has izinhlobo eziningana:

1. Bench ezimbili izandla nge amagobolondo ezimbili (parallel noma serially);
2. Cindezela omunye ingalo nomunye projectile;
3. Bench emi (inqubo lihlukile samuntu okuchazwe).
4. Dumbbell ebhentshini cindezela ngenxa amanga ekhanda.

Inketho wesibili kancane olunemininingwane ethe xaxa sihlaziye. Okokuqala udinga ukuze ulale ebhentshini, izinyawo phansi. I projectile (noma projectiles, kuncike ukwahlukahlukana umzimba) kunqoba ebeleni. Khona-ke konke kuyafana ekusebenziseni odlule - ukunyakaza yezandla alihlukile.

Le nguqulo isebenzisa eziningi ezincane ngaphandle triceps imisipha: engxenyeni engaphakathi imisipha pectoral, le dorsi latissimus, imisipha rhomboid futhi igiya.

ezicashile ezibaluleke

Ukuze umsebenzi ayithelanga umphumela esiphezulu, kuhle ukucabangela la maphuzu:

1. Kuyo yonke ukunyakaza kufanele sisebenze kuphela ibhodi lemisindo. Izindololwane namahlombe kufanele ahlale umile.
2. Yeka igobolondo / amagobolondo umi kancane, ukuzama ngangokunokwenzeka ukuze uzizwe imisipha ukuba isebenze kodwa, ukukhulisa, kunalokho, kubalulekile ngokushesha.
3. Ngesikhathi iphuzu aphansi qiniseka ukuthatha ikhefu ukuvumela imisipha yokwelula. Nokho, akufanele bube ngaphezu kuka-2 imizuzwana.
4. Nge isisindo enkulu projectile (kubalulekile dumbbells esikhulu), uyiphonse e-ekuqaleni umsebenzi kungaba jika encane.