I-pectoral muscle expander yiyona simulator enhle kakhulu kubo bonke abazama ukuqinisa nokuqinisa iintloko zesifuba neengalo. Kule nqaku, siza kuthetha ngendlela yokusebenzisa i-expander yesifuba, zeziphi iintlobo zezi simulator ezikhoyo kunye nendlela yokupompa izihlunu ze-pectoral nge-expander.
Ukuxelwa kwebele kwabesetyhini: iintlobo ezisisiseko
I-expander yesifuba isakhiwo esilula kakuhle - izibini ezimbini ezixhunyaniswe yi-band elastic, intwasahlobo, i-band elastic okanye umgca wezinye izinto zokudonsa.
Ewe, kukho iinguqu ezahlukeneyo zezixhobo zemidlalo. Ziyakwazi ukuhlukana phakathi kwazo njengento ebenziwe kuyo, kunye nobukhulu, ubungakanani, iimpawu zokuyila.
Iintlobo ezithandwayo kakhulu zokuphucula isifuba: i-latex, i-gel, i-rubber kunye ne-spring models. Ukongeza kwinto elula yokuyila (kunye nokuthembeka nokuzinza), iinzuzo ze-expander ziquka ukulula okusetyenziswa, ukudibanisa kunye nokungafani (emva koko, ngoncedo lwakho unokuqeqesha iintlobo ezahlukeneyo zama-muscle).
I-expander ye-Breast: ukuzilolonga
Ngoxa uncedwa yi-expander, unokwenza iimvavanyo ezininzi zeengxube zepectoral, imisipha yomlenze, isisu nesisu. Into eyona nto kukukwazi ukuba yiyiphi imisipha ofuna ukuyiqeqesha kwaye yiyiphi indlela efanelekileyo yokukwenza oku.
Ngokuncedwa kwe-expander ye-chester, unokwenza umzenzelo othethekileyo wabasetyhini abanceda ukuqinisa isifuba, ukunciphisa iipompo ezinamafutha emva, kumacala, isisu kunye neengalo, kunye nokuqinisa imisipha kunye nolusu lwezandla. Ukongezelela, le simulator iya kunceda ukulungisa i-posture kunye nokulahla ubuhlungu obubuhlungu obubangelwa bubuthakathaka be-muscle kunye ne-hypodynamia.
Ingundoqo yento eyenziwa ngayo i-expander iyilula - ngokuyilula, unqobe ukuxhatshazwa kwezinto ezixutywe kuyo. Okukhulu ukuxhatshazwa, ukuphakamisa umthwalo. Ngaloo ndlela, wonk 'ubani unokulungelelanisa ubukhulu beeklasi ngokwengqiqo.
Sinikeza imizekelo emininzi yokuzivocavoca nge-expander. Zingadibaniswa zibe yinkimbinkimbi enye, zidibaniswe nokuzibandakanya kwamanye amaqela omzimba okanye zenziwe ngokwahlukileyo:
- Isiqalo sokuqala: silele ngasemva. Itheyipu ye-expander ngasemva kwakho, i-handles ye simulator isezandleni zakho. Izandla zichanileyo, inqanaba lesigxina. Ukuphakamisa ngokukhawuleza iingalo ezichanekileyo (ukunyakaza kufana ne-bench press of the dumbbells). Ukuzivocavoca kwenziwa ngokukhawuleza ukuze ukwazi ukuva umsebenzi womzimba wakho. Into ephambili kulo msebenzi ukunyanzelisa, ukungabikho kokuhlaselwa okubukhali kunye neenjere, kodwa ngaphandle "kokungabi nantoni". Kuya kuthatha iiseti ezi-3-8 zee-2-10 zokuphindaphinda.
- Isikhundla sokuqala: ukuma, ububanzi beenyawo ububanzi ngaphandle. Lungisa phakathi kwe-expander ngeenyawo zakho, zithathe ezandleni zakho. Nciphisa kancane, ukulwa noxhatshazo lwe simulator ekunyuseni. Kufuneka kwenziwe 2-10 imijikelezo ye-5-15 i-sit-ups.
- Isikhundla sokuqala: ukuma, ububanzi beenyawo ububanzi ngaphandle. Umda we-expander ujonge ngemilenze. Ukuphatha i simulator ezandleni, ziqonde zakho iintende. Phakamisa isandla sakho sokunene kumacala (kufana nomgangatho). 2-10 iindlela zokuphindaphinda ezi-6-20.
- Isikhundla sokuqala: ukuma, unyawo lwesokunxele inyathelo elingaphambi kwelungelo. Izandla zichanekileyo, zandiswe phambili zihambelana nomgangatho. Izikhokelo zokugxotha ezandleni, ukuqonda iintendelezo ngaphandle. Phakamisa izandla zakho emacaleni, ulawule ukuba ahlala efana nomgangatho. Ukuzivocavoca kufuneka kwenziwe kwandiswe ngokukhawuleza ukuphakama, kwaye utshintshe umlenze wakho uphinde uphinde usebenzise. 4-10 imijikelezo ye-5-15 ukuphindaphinda ngeenyawo.
- Isiqalo sokuqala: imilenze iyalulahlukana (25-35 cm), isandla sokunxele sinesibambo sokugxotha emzimbeni, ingalo yangokunene ifakwe kwi-elbow (i-elbow ibheke phezulu) kwaye inxeba ngasemva ukuze isundu nesiphathi sesibini se-expander sisemva kwentamo . Ngaloo ndlela, intsimbi ye-expander kwindawo yokuqala ifumaneka phantse. Emva koko isandla sokunene sinyakanyiswa kunye naso kwicala (de kube i-elbow isondele ngokupheleleyo). Xa umsebenzi uyenziwa ngokuchanekileyo, kuphela i-forearm ihamba, kwaye ihlombe kunye ne-back and back remain. Emva kokulungiswa okupheleleyo, isandla siphindela kwisimo sayo sokuqala. Emva kokuphindaphinda kwama-5-15, usebenziso luyenziwa ngendlela yeklasi (ngakwelinye icala).
