Wide isango silingo-up - ekusebenziseni kangcono emuva yakho

Lo msebenzi, efana edonsa elibambe ububanzi ingenye best ejimini zifezeke imisipha emuva. Ochwepheshe kulo mkhakha kokufaneleka kanye imithi ezemidlalo bagomela ngokuthi ngesikhathi ngokufeza ukusebenza zonke imisipha esifubeni - kusukela ezindaweni eziphansi yabezindaba okhalweni ukuze imishayo engenhla imisipha trapezius futhi imisipha entanyeni. Naphezu lula ngoba kubonakala sengathi kunokuthula kulesi umsebenzi, kumele ube namakhono athile kanye nolwazi ukuze kuqaliswe ukusebenza kahle ke. Kungenjalo, esikhundleni izinzuzo elikhulu ungakwazi uzolimala ngisho avuse ukulimala ethola uhlelo zemisipha.

Imibuzo mayelana nendlela efanele enze wonke isango wokudonsa ups, abanye imisipha abasebenza kuwo kwasekuqaleni, kumele kuphakama engqondweni zonke umsubathi luthela ngaphambi kokuba uqale abakuyo. It is ukuthi kunokwehluka eziningana lesi sivivinyo ezaziwayo. Komunye wayo umzimba womuntu ihamba ukuze phezulu oluvundlile amplitude iphuzu wathinta entanyeni, kanye nezinye - kwesilevu. Kuzo zombili izinguqulo ukuzilolonga ukusebenza lo dorsi latissimus, futhi zonke izingxenye yalesi sifunda, okuyinto banesibopho ukuthuthukiswa ububanzi. Wide isango silingo esifubeni, ngaphezu imisipha esifundeni lizwakalise ngenhla, zihlanganisa ukuqeqeshwa pectoral ndawo.

Technique lokhu umsebenzi kufanele lube sezingeni elingenza iphuzu phezulu trajectory of the ibhodi lemisindo ku parallel nomunye Amasimu. It is kulesi sikhundla, bazoyithola engcono ukucindezeleka ngokomzimba, kusukela amplitude omkhulu. Wide isango kokuqina kufanele kwenziwe ngendlela yokuthi ngesikhathi ukunyakaza ikhaba kanyekanye ahlakazekile ukuba ezinhlangothini bese basondela ukuze yomgogodla. Elbow emalungeni ngesikhathi ukunyakaza aphoqelelwe ngaso sonke isikhathi ukuhlala isikhundla ezingemuva Akuvumelekile buyisela them ikude kakhulu phambili. Hands kubha ngaso sonke isikhathi kufanele ibekwe kuphela isikhundla ziqondile, futhi kuheleza - valiwe.

Ngokuvamile, injongo yale ukuzivocavoca ukwandisa yemisipha. Ngakho-ke, ngokuhamba nokuqaliswa kwalo kuyadingeka ukulandela izidingo ezimbalwa ezilula. Okokuqala, edonsa ukubamba wonke ngempumelelo ukwandisa imisipha kuphela uma sithwele isikhathi inani ezinikezwa oluhambisana hypertrophy. Umngcele kumelwe ahlale esezingeni imizuzwana kusuka 25 kuya 40, kanti owesibili - kusukela ngomhlaka 8 kuya 12.

Isibalo amasethi ukusebenza futhi misa isikhashana phakathi kwawo kufanele futhi athobele injongo eyodwa ukuqeqeshwa. Kufanele kuqashelwe ukuthi iningi labantu abathintekayo iqoqo yemisipha emhlane, ububanzi isango silingo-up awahlanganisa namanye umsebenzi kungekho ayisasebenzi. Ngokwesibonelo, e ukuqeqeshwa futhi enze mpo futhi ovundlile block izifiso ukwelula induku noma dumbbells e esitshekile. Kunoma ikuphi, inani umsebenzi ngokomzimba kumele singeqi kwezinkambiso esungulwe, kungenjalo ungakwazi kalula ngokweqile emzimbeni. Akunconyelwe ezingaphezu kweyodwa Amazing prodelyvat amasethi 10-12 ukusebenza ngayinye imisipha iqembu.