Umzimba Ngempumelelo nge dumbbells adingwa yimisipha esifubeni

Evuthiwe imisipha pectoral ukukhiqiza umphumela emnandi tebuciko, lokhu kusebenza kuzo zombili sibalo owesilisa nowesifazane. Bonisa ukuze awaqinise futhi iwusizo kakhulu zabo bobubili ubulili. Siyabonga kubo, isimo siba made futhi amandla awo ngaphezulu kahle, umzimba esithathwayo ngokuphumelelayo nezifo eziningi, umuntu uthola ithuba elihle ukuvimbela ukuvela emisha. I elula futhi elula kunazo umsebenzi imishini ngalezi zinhloso kungenziwa ithathwa njengendlela dumbbell.

umsebenzi iqembu

Zonke umzimba nge dumbbells adingwa yimisipha esifubeni zihlukaniswe amaqembu 2:

• ecindezela phezulu;
• ukuzalela Belekelelana.

Iqembu ngalinye has embodiments ezahlukene. Bonke athembisa ngezinga eliphezulu ukusebenza kuhambisana nemithetho kanye uhlelo.

Ukuhlola neqembu lokuqala

• Bonisa nge dumbbells ngoba imisipha esifubeni kule sikhundla lisalele uthome isikhundla sokuqala: ngemuva kuvuliwe flat eqinile, izandla livuselwa ezingeni kwesifuba, wawa endololwaneni, entendeni ebhekene phambili, ngamunye aboshezelwa imishini ezemidlalo. Izandla ukuhambisa phezulu, kafushane labetibambile kulesi sikhundla, bese kancane kancane futhi ehliselwa. Lapho ephakamisa awumoya okhishwa ngamakhala, lapho ukwehlisa - uhogela.
• Okufanayo umzimba nge dumbbells adingwa yimisipha esifubeni - lapho entendeni "ukubukeka" kwa each nye, nakho konke okunye kwenziwa ngendlela efanayo. Siyabonga kubo, kwamqinisa futhi izandla.
• Lezinhlobo uhlobo olandelayo kwenziwa yini phansi, futhi ebhentshini ekhethekile, ezingasetshenziswa isethwe engela ezithile - degree angaba ngu-35 noma 40. Uma wenza ke ezinkulu, umthwalo oyinhloko cha fanele esifubeni, kodwa delta, okungukuthi, akayitholanga umphumela edingekayo. Isihlalo ebhentshini siphakeme. Usebenzisa ukuwa kuso nokwenza izivivinyo nge dumbbells adingwa yimisipha esifubeni ku simo kakade athuthukile: izandla, ukwelula izintende zibheke phambili nakomunye nomunye. Noma ibuphi ubunzima lokhu kubangela, futhi banikezwe izinto kalula. Enye okufana - lapho ezemidlalo ebhentshini isihlalo engavuswanga, ehlisela ngumuntu nenombolo ye ohambelana degrees. Abagijimi baye ngokucindezela igobolondo, ngokuba esiphendula esibhekisa phansi. umzimba okunjalo adingwa yimisipha pectoral nge dumbbells ukuqinisa uhlelo kakhudlwana futhi vestibular, ukusiza ukulwa inzululwane. Inkambo umzimba bendzabuko, izinhlobo ezimbili.

Ukuhlola neqembu lesibili

• Su isigaba sokuqala: umsubathi uthola isikhundla ezithandwa - ebhentshini noma ezinye surface flat. Hands nge amagobolondo out izinhlangothi (njenge ukuma nge T incwadi), abambalwa izindololwane insaliwe. Ngokulandelayo, athlete ingabe bangana a motion isiyingi, like into phambi inkulu kakhulu - iphethe nesikhwama esigcwele, pole, isihlahla giant. Kulesi isikhundla ezandleni aphethwe kokuhlaba ikhefu elincane ke ngokushelela ubuyele isikhundla sazo sokuqala. Okubalulekile: Zonke izandla kancane ibheke! Ifanele izivivinyo ezifana nge dumbbells ngoba emahlombe nasesifubeni. Breathing isigqi ihlale ifana futhi akuxhomekile ngohlobo lomsebenzi.
• Sebenza ebhentshini. Lolu hlobo umsebenzi kuyafana e isimo odlule, inqubo ayiguquki.
• "Pullover". Kuyinto ukuhluka nasesikhathini esedlule futhi wenziwa nge igobolondo ezahlukene - a dumbbell, kodwa isisindo esingeqile kabili lezo lidlule wonke amakilasi. isikhundla Ukuqala: elele emhlane wakhe, izandla nge dumbbells ngemuva ikhanda lakho isilonda. Ukuze ugweme ukulimala, izindololwane bent, dumbbell iziphakamisile upwardly i-engela 90 degrees mayelana phansi futhi ehliselwa phansi.

izincomo Jikelele

Uhlanganyela ejimini noma ekhaya, ngamunye uphishekela imigomo yayo kanye nezithakazelo. Omunye obaluleke nje ukumpompa imisipha, waqina, kuyilapho abanye bazifunela ukwakha kwemisipha. Kuye lokhu, kuyakhethwa kanye nenani umsebenzi. Zivame lwenziwa 3-4 amasethi, ngamunye kusukela ngo-6 kuya ku-12 nezikhathi Ukukhetha kwabo kungabuye washintsha at intando bese ngokubona.