Waphakamisa amahlombe nge dumbbells - elula nephumelelayo

Njalo ngonyaka enesifiso esikhulayo ukuze abe namandla. Ngaphezu kwalokho, lesi sifiso asivelanga kuphela indlela intsha eziphatha kodwa futhi phakathi kwabantu aphethwe. Lokhu kuyaqondakala, phela abantu abaningi bafuna ukumelela owesifazane abawuthandayo uma ingozi. Futhi umzimba emide emincane njalo ayimkhangi, okungakwazi kodwa jabulani!

Omunye umsebenzi ephumelela kunazo sifinyelele bobunjwa oyifunayo kukhona shrugs nge dumbbells. Uma ukubhekana nazo ngqo, ukukhula imisipha trapezius kungabonwa cishe ngokushesha. Ngisho naphezu kweqiniso lokuthi ekuqaleni ukuqeqeshwa bambalwa abantu unake leli qembu imisipha, ne kufika isikhathi ukuqonda kokuthi ngumuphi kubo akufanele ilibaleke. Trapezoid baphakathi kwalabo imisipha ukuthi bahlanganyela ezithile umthwalo kunoma iyiphi umsebenzi, kodwa Indlela ephumelela kunazo zonke ukudonsa kukhona uprozhneniya nge dumbbells. Ngisho noma thina ucabangele iqiniso lokuthi usuku ethenga izikhwama, abadliwa yezitolo, inika umthwalo trapezoid, ngaphandle dumbbells asakwazi akunakwenzeka ukuba iphumelele, ikakhulu uma kukhona isifiso ukufeza into ethile ebalulekile.

Waphakamisa amahlombe Uyi bayaphikisana elula, eyenziwa nge isisindo ezandleni zakho. Ngisho noma unganakile kubonakala elula kakhulu nokuyize, kufanele wazi ukuthi shrugs ayithinti kuphela ukukhula kwe-trapezoids, kodwa futhi phezu imisipha emuva, ikakhulukazi engxenyeni engenhla. Namuhla, kunezinhlobonhlobo zalezi umzimba, kodwa baningi shrugs anegunya lesabelo elikhulu nge dumbbells nokuma.

Uma wenza Schrage kulesi sikhundla baqale ukusebenza nje kuphela ukuthi trapezoid, kodwa futhi ibhodi lemisindo, engenhla imisipha emuva imisipha deltoid. Dumbbells ezandleni uvumele ukunikeza amplitude esiphezulu ukunyakaza. Uma sithatha njengesibonelo bar, ezingasetshenziswa esikhundleni dumbbell ke amplitude ngesikhathi ukuvivinya umzimba akuyona into kakhulu. It shrugs amplitude nge dumbbells nokuheha inqwaba abakhi umzimba, ngoba kunomthelela wasinikeza voltage esiphezulu lapho uzotshala trapezoids phezulu.

Futhi okudume kakhulu isikhundla umsebenzi ebhentshini, okuyinto engela kulokhu kufanele kube cishe 45 degrees. Kulokhu, ukusebenza ngenkuthalo elandelayo amaqembu: esishwibweni, pectoral futhi deltoid imisipha ye ibhodi lemisindo. Buciko shrugs nge dumbbells kulesi sikhundla, ungaqiniseka ukuthi ngeke zisongele ngithukulule kokuma yakho.

Uma wenza umzimba nge dumbbells kufanele aqondiswe izimiso ezilandelayo:

1. Kuyadingeka ukuthatha isikhundla ukuma bese uyaqondisa emuva yakho. Izandla, okuyinto kufanele kudluliselwe nakulabo kanye umzimba, kufanele athathe reverse isango dumbbells.
2. Phakamisa emahlombe kuya ukuphakama esiphezulu, kuyilapho okwenza okhishwa ngamakhala. Sibambe emahlombe akhe kulesi sikhundla imizuzwana embalwa, kufanele uqale kubo eyehlisiwe. Kulesi sigaba, kubalulekile ukusebenzisa amandla kuphela emahlombe. Akubalulekile ukuxhuma umsebenzi we biceps.
3. Ukwehlisa izandla zakhe nge dumbbells kwindawo ukuqala futhi eyigcina esimweni imizuzwana embalwa, ekusebenziseni kufanele liphindwe. izikhathi Futhi ngakho ambalwa.