I-Dumbbell ihlezi ihleli-ubuchule obuchanekileyo bokusebenza

Ukuze uphuculo lomzimba, kubalulekile ukusebenzela onke amaqela omzimba. I-Dumbbell ihleli i-dumbbell iyimisebenzi efikelelekayo, enxulumene nesiseko, ukuqeqeshwa ngokufanelekileyo kwezihlunu zamagxa. Kukho iintlobo ezahlukeneyo zokushicilela kunye neempawu zabo zobuchule bokusebenza.

I-Dumbbell ihleli cindezela -iyiphi imisipha isebenza?

Abadlali bezemidlalo kunye nabaqeqeshi bacinga ukuba lo msebenzi oyingundoqo ngumthwalo obalaseleyo kuwo onke amathalo amathathu e-deltas. Iimitha zangaphambili zifumana umthwalo omkhulu, kwaye ke, eziphakathi zixhunyiwe, kwaye inxalenye yangasemva ilayishwa kancane. Ukongezelela, umshini wokushicilela umgcini we-dumbbell uhlakulela i-trapezoid, i-triceps, i-flex flexers, i-back and chest.

Inkqubo yokuhlala ye-Dumbbell bench

Kukho iinkalo ezininzi ezichaphazela ukusebenza kwazo zonke iintlobo zokuzilolonga:

1. Inkomfa ye-dumbbell ehleli kwibhentshi iya kwenziwa ngaphandle kokuyeka, zombini phantsi kunye phezulu. Ngenxa yoko, kuya kubakho ukugxininisa umthwalo kwimisipha ye-deltoid. Musa ukugubha, uqinisekise ukuba ukuhamba kuhamba kakuhle.
2. Ngexesha lokusebenzisa, kubalulekile ukulawula ukuba i-dumbbells ihamba kunye ne-trajectory enikeziweyo kwaye musa ukufudukela kumacala.
3. Ukwenza umshicileli wee-dumbbells kwindawo ehleliyo akufuneki ukugxotha ubunzima obuninzi kunokuba i-newbies eninzi yenza. Xa usebenzisa umthwalo ogqithiseleyo, ukufuduka kwawo kwenzeka kwaye iintlobo ze-deltoid azifumani ngqalelo. Ukongeza, umngcipheko wokulimala ukwanda. Khetha iidumbs ukuze ukwazi ukwenza i-8-12 reps kunye nobuchule obugqibeleleyo.
4. Ukuze usebenze kakuhle izihlunu, phinda usebenze ngo-3-4 usethe ngekhefu elincinane phakathi kwabo.

Isalathisi sikaArnold esihleli kunye nezidumbulu

Ummeli womzimba owaziwayo, umlingisi kunye nekarhuluneli uSchwarzenegger uye waqulunqa umsebenzi wakhe, owamjonga ngayo, usebenza ngokusemgangathweni kwimisipha yamagxa. Inkomfa ye-Dumbbell ehleli kumahlombe ekwenza kwezi zigaba:

1. Hlala kwibhentshi emva, okubalulekile ukunciphisa umthwalo emva. Thatha iigobolk, uguqa iingalo zakho kwaye ucinezele iingqamlezo zakho emzimbeni wakho. Iintendelezo kufuneka zibhekiswe kubo.
2. Ukukhupha, fakela i-dumbbells ngaphezulu kwentloko yakho, kwaye ngeli xesha kufuneka ujikeleze 180 °. Ngenxa yoko, intendelezo yesiphelo ekupheleni iya kubheka kude nabo.
3. Ngethuba ulungelelanisa, thabatha isikhundla sokuqala ngokubuyisela izikhalazo kwisimo sabo sokuqala.

Inkcazo yebhendi yaseFransi kunye nama-dumbbells

Ukubonisa okubhekiselele kubhekisela ekuqheleni, kwaye kunceda ukuhlakulela izihlunu zamagxa kunye ne-triceps. Inkcazo yamabhentshi aseFransi ngezandla zombini zesigxina xa uhleli, landela imiyalelo engezantsi:

1. Njengoko kusebenze kwangaphambili, kufuneka uqeqeshwe kwibhentshi emva. Ukuze usebenze, omnye udilesi uyathathwa kwaye ubanjwe kwiingalo ezikhankanywe ngentla kwentloko. Indlela yokuyigcina, bona umfanekiso. Kubalulekile ukuba iintende zibheke phezulu.
2. Ukwenza umgca we-bench press of dumbbells, kubalulekile ukugcina igxala elikufutshane nentloko kwindawo esesigxina. Ukunxilonga, ukuthoba i-dumbbell ngentloko, ukuyilandela kunye ne-trajectory ye-semicircular to the touch of forearm.
3. Ukukhupha, gweba iingalo zakho, ngoko ubuyise isikhalazo kwisimo sawo sokuqala.

Ibhendi yeenqwelo zamabutho ehleli kunye nezidumbulu

Olu khetho lucatshulwa njengeklasi, kwaye ngenxa yokusetyenziswa kwee-dumbbells unako ukunyanzelisa izihlunu ukuba zinciphise. Cinezela i-dumbbell ngaphezulu kwekhanda lakho ngelixa wenza ezi zilandelayo:

1. Zibeke wena kwibhentshi emva, uvale ngokukhawuleza umva wakho osezantsi. Gcina iingqungquthela zincinci ngaphezu kwamagxa akho, ukuguqa izibonda zakho. Izindebe kufuneka zikhangele phambili.
2. Ngethuba ukhala, yenza umshicileli, uphakamise i-dumbbells ngaphezu kwentloko yakho, ngelixa ugcina amahlombe akho ahleliyo. Musa ukulungisa ngokupheleleyo izandla zakho, ukuze ungatshintshi umthwalo.
3. Emva koko, nciphise ama-projectiles kwindawo yokuqala. Unokwenza enye i-press bench press i-dumbbells ehleli, okokuqala, enye, emva koko, kwesinye isandla.