Dumbbell bhenji wokudhinda pamusoro deva pabhenji: Lead unyanzvi

Vakawanda zvinosanganisira bhenji wokudhinda pamwe dumbbells pamusoro Rerekerai pabhenji kuti inonyatsobudirira chinoumba kurovedza. It nokungwarira kudzidza pectoral tsandanyama, uye kunobatanidza vakawanda majoini. basa iri chinomiririra namahwindo dunhu zvakafanana inofamba wandei makumi ezviuru repetitions. Sezvo weighting uchishandisa dumbbells. Basa iri rakakodzera nokuti vanhu vanenge kare kuita zvemitambo kana zvikasadaro kuzviita nenyanzvi.

Kusiyana barbell bhenji wokudhinda

Kusiyana chokupika pabhenji wokudhinda barbell bhenji wokudhinda pamwe dumbbells anogona kuwedzera kuwanda inofamba richava rinokosha nokuda tsandanyama. Uyezve, ichi chakaisvonaka pakudzikamisa tsandanyama vanobatanidzwa, sezvo zvakafanira kudzora nzvimbo maoko zvose dumbbells. Kunyange chitarisiko zvinoita sokuti pabhenji wokudhinda pamwe dumbbells uye barbells tiri zvakafanana zhinji, vachiri akasiyana chaizvo migumisiro pamusoro netsandanyama. Somugumisiro, chipfuva ari kushanda zvakanyanya riri dumbbell bhenji wokudhinda pamusoro deva pabhenji.

Hand vanobwembura mu kugokora vadyi, dumbbells anosvika chipfuva mutsetse, kumbomira kwekanguva, uye ipapo kudzokera kutanga chinzvimbo, maoko zvakazara anombotwasanudza.

kushanda tsandanyama

Panguva chikwidzo iri kusashanda chipande, zvinoti serratus Anterior, diki zamu tsandanyama. Uyewo kumhanya bandauko vadyi, iyo rwuripowo biceps uye muviri (mudumbu magaro, rhomboid tsandanyama trapezius uye latissimus dorsi).

Kana uchifunga kuti muviri nyore, uye usingaiti kwenyu kushanda nesimba kuti kuuraya izvozvo, unogona kuomesa nayo. Somuenzaniso, unogona kuedza kumhanya pamusoro slant, uye pamusoro chinjikira pamatanda.

Preparation kwenzvimbo nokuda chiitwa

1. Tine dumbbell iiswe pedyo pabhenji.
2. Tora dumbbell mu pokutangira nzvimbo nokuda deadlift, uye ipapo nzira.
3. Uyezve yakanyatsoti dumbbell pamberi pazvidya uye zvinyoronyoro pachigaro pabhenji. Pashure paizvozvo, mumwe dumbbell chichange iri muhudyu.
4. Tora kutanga chinzvimbo pedyo unopinza achapesana, kutora mweya. Munguva kutanga, achangogara iwe achaita iteration wokutanga, zvingaoma, saka zvinokwanisika ungafanira munhu kuti akubatsire. Kazhinji vanoda mumwe munhu inishuwarenzi kana iwe kuita dumbbell pabhenji wokudhinda.

midziyo

1. Chokutanga, unofanira yokugadza pabhenji zvokunamata. Kumhanya bhenji dumbbell avete pa necheparutivi pamusoro 15-35 madhigirii (madhigirii 30). Hazvina chinzvimbo ichi ndiyo zvakakodzera chipfuva netsandanyama. Mukuwedzera, munzvimbo ino, vachava kubatanidzwa napo, sezvo basa deltas uye triceps kuderedzwa kushoma.
2. Kunakisa dumbbells ndechokuti kusiyana benching ari kubhawa hapana mutsipa, izvo kunotadzisa kufamba. Izvi zvinopa kuwedzera amplitude, iyo inobatsira chaizvo kuti tsandanyama.
3. Kutanga chiitwa, unofanira kutora kutanga nzvimbo panguva aida akachinjikana yakatarwa bhenji: pasi, ruramisa musana wako uye makumbo kuisa kuenderera pamusoro pabhenji kana pasi, vanosundira shure pechiso pabhenji. Panguva chikwidzo zvakakosha kuongorora nzvimbo maoko: vanofanira kusimuka zvakasimba kufanana nomumwe.
4. Kana kare akaita ichi muviri ane barbell, ipapo dumbbells uchava kunzwa itsva: apo maoko anosvika yakadereresa pfungwa, muchabva sokuti tatamuka bhokisi tsandanyama. Uyewo pano abatane pakudzikamisa tsandanyama, ane basa hauna kuitwa pamberi nokuda mutsipa.
5. Asi zvakakosha kutora nguva panguva yechiitwa. Kana maoko panguva yakaderera nguva, imbomira kuti masekondi mashoma, achipa chipfuva tsandanyama napo kutambanudza.
6. Kuparadzira mutoro zvakaenzana mhiri mubhokisi, chengeta emaoko enyu muAtlantic uye rinotungamirirwa akananga nzeve.

Tips & mazano

• Ona kuti zvigaro panguva yokurovedza muviri hazviwanzoitika yakaiswa panguva yakakodzera akachinjikana kwamuri, saka usati rakatanga, iva nechokwadi kuti midziyo iri yakaiswa nemazvo.
• Usamhanye kuwedzera mutoro. Chokutanga, dzidza kuita dumbbell bhenji wokudhinda riri Rerekerai pabhenji, nekuti chete yakarurama aurayiwe runovimbisa kubudirira.
• Iva nechokwadi chokuti yose mutoro kwaingova pamusoro netsandanyama. Regai kuita muviri nokuda oscillating fambisa maoko.
• Chipfuva zvinofanira anombotwasanudza uye pamapendekete shure.
• Panguva yakakwirira dumbbell ngaarege kubata mumwe. Daro zvinofanira kuchengetedzwa panguva anenge 15 cm. Hands vasiri zvakazara ruramisa kuti triceps haufaniri kutora imwe mutoro kubva pachipfuva netsandanyama.
• Sezvo munyika yose simba muchiitwa, navanofemereka panguva nesimba. Kureva, muna pachiitwa ichi, apo nokusimudza munhu dumbbell.
• Munguva akakodzera emaoko vanofanira kuomerera wehunyambiri nzira riri papfudzi pamwero. Kana, zvisinei, iwe uchapinza pedyo panhivi muviri, ipapo iwe vanotambudzwa pangozi yokukuvadzwa.
• Kana Zvaringana uremu, ipapo zvakawanda vachabatana mubasa iri Delta, makumbo uye mutumbi, izvo kuchaderedza basa chipfuva tsandanyama, uye iyo akatarisa muviri. Uyewo, kana iwe kuita bhenji wokudhinda pamwe dumbbells, uremu vanofanira dzinoenderana padanho gadziriro yenyu.
• Pamapfudzi uye musoro ngarurege kubva pabhenji. Zvakakosha kuongorora kuti extensor tsandanyama vari kugara makakatanwa. Unofanirawo kuchengeta kwomuzvarirwo curvature yacho nomuzongoza.
• Zvakanakisisa prodelyvat dumbbell bhenji wokudhinda pamusoro deva pabhenji panotanga kurovedza pamusoro tsandanyama pechipfuva, sezvo ndiro hwaro. Pashure zviri zvakanakisisa chete runonditsikirira munhu pasi materu uye wiring dumbbells.
• The Zvakanyanya Kunaka Panguva Yepamuviri Kuwanda reps: 3-4 anoita 8-10 nguva.

The mashoko akaipa

Kuwedzera huru iyi nhamba zvakanaka, asi muviri uyu kune mumwe, asi rakakomba drawback. nayo iri yokuti vane dumbbells zvakaoma mberi mutoro. Chokwadi chokuti yokurovedza muviri kakawanda kumiririrwa, somuenzaniso dumbbells muna 30, 35, 40 makirogiramu uye zvichingodaro. Ndizvo musiyano pakati pavo 5 kg, inova munhu rakakura. Saka, kana uri pamwe huripo uremu achaita unotoita nyore basa, uye nguva yasvika kutora mutoro, izvi 5 kg pakutanga zvichava nyore tenzi. Asi kana kubata mumwe barbell nematambudziko akadaro regai simuka, nekuti pane nguva dzose duku Pancakes ichakubatsira munoremedza nyore mberi. Uye pfungwa iyi inokosha, sezvo kufambira mberi chinokonzera kushushikana mune tsandanyama, uye anovabatsira kukura.

Dumbbell bhenji wokudhinda neruoko rumwe

ichi anenge kufanana pabhenji nemaoko maviri. Zvisinei, kukosha kuongorora kwakarurama achiurayiwa unyanzvi. The marapirwo ndechokuti maoko enyu haashandi panguva imwe chete, uye ivowo, zvichikonzera kuneta anouya nokukurumidza.

Pfungwa, zvose zvinoitwa saizvozvo sezvawaizoita nemaoko maviri. Munhu chete kuyeuka imwe pfungwa shoma:

• Rigone kufamba nguva rinovapo kaviri bedzi kumusoro.
• Musabata pakarepo yakawandisa uremu kudzivisa kukuvara.