I sebenza njani
Ukuxhaswa ngamandla kumzi ophezulu, umncedisi wakho kunoma yimuphi umsebenzi: ngaba uphethe isikhwama esitolo, usebenza kwikhompyutheni okanye wenze iidumbbells. Ukongezelela, lo qeqesho luqinisa imisipha, "ekhupha" iiplanga kunye nokuphucula ukuhamba. Kwaye ekugqibeleni, ngenxa yokuzivocavoca kwe-gymnastics yokwelapha ekuqiniseni imisipha yangemuva, baya kwenza ummangaliso enqeni lwakho, oluya kubonakala lincinci kwimvelaphi yempumulo.
Isifundo se-anatomy
I-muscle ekhudlwana emva kwayo isuka kwi-humerus ukuya kwi-vertebrae kunye ne-pelvis. Kanye kunye nomsizi omkhulu weenxa zonke, uhambisa ihlombe. Izithambo ze-rhomboid kunye ne-trapezius zinoxanduva lomsebenzi we-scapula kwaye, ukuzidonsa omnye komnye, ulungele umqolo kunye namahlombe.
Iinkcukacha
Fumana kwindawo yakho yokuzivocavoca ibha yomnqamlezo ye-pull-ups, simulator yebloko enezixhobo zokulandelelana ngokulandelelana, umgca wokulinganisa kunye neSimulator. Izihlandlo ezintathu ngeveki, yenza iisethi ezintathu zokuzivocavoca, uhlala phakathi kwabo imizuzwana engama-60.
Ukukhupha kwakhona
Imisipha emva kunye nomsebenzi we-biceps. Yima phantsi kwe-crossbar ukukhupha, imilenze ebubanzi beeplavis. Jonga kwaye uqondisise iiphambanqa eziphambili zomthi, isundu esinye komnye. Ukuba akukho zikholo, zibambe ngokubanzi, iintendelezo kude nawe. Yiba nzima. Ukulungelelanisa izandla zakho kwiibalo ezine, udibanise kumgangatho. Qinisa kwakhona, phinda amaxesha ama-3-5. Ukuba lo msebenzi unzima kakhulu kuwe, yenzeni kwimimodeli kunye ne-counterweight, ukuqala, ulingane nesilinganiselo somzimba wakho.
Utsalane
Imisipha emva kunye nomsebenzi we-biceps. Faka kwi-simulator yebhloko ephethe isisindo esingu-10-15 kg, malunga neyiteyathelo ngaphambi kokubeka umququ wokulinganisa. Thatha umphathi wesimfano ngakwesokunene, isundu. Emva kokuba wenze i-lunge ngonyawo onyawo lokunene, wehla emadolweni ukuya kumlenze wokulinganisa. Ukuba kuyimfuneko, yincincile kancane ukuze ikhefu ixilwe kakuhle. Beka isandla sakho sobunxele kwi-hip yakho. Gonsa iqhosha elifanelekileyo kwicala, ujika isandla sakho. Buyela kwisimo sokuqala, phinda. Emva kokwenza okuphindaphindiweyo kwe-10-12, landela umsebenzi ukuya kwelinye icala ukugqiba indlela. Qaphela ukuba kule ntshukumo aqhubeki kwisandla, kodwa ukusuka kwiphepha lehlombe: kuphela kule ngxaki umva wakho uya kufumana umthwalo ofanelekileyo.
Uxhomekeke kwiSimulator simulator
Imisipha yemilenze, umsebenzi we-back and biceps. Hlela kwi-Simulator isisindo sesi-2.5-7 kg kwaye unciphise ibha kwindawo ephantsi. Yima ngaphakathi kwimeko yokumamela entanyeni, yenza ukuphefumula ngonyawo lwakho lwesobunxele, ugobe kwaye uthathe intamo ngesandla sakho sokunene. Vula ibha uze uthathe umgca wesokudla kwicala. Buyela kwisimo sokuqala, phinda. Yenza ukuphindaphinda kwama-10-12, ngoko wenze okunye indlela. Zama ukwenza umsebenzi kunye nobukhulu be-crossbar. Ukuba ukwenza okulula ukuphindaphinda ubuchule obuchanekileyo, yongeza umthwalo.
Indlela yokwenza ekhaya
Uya kuyidinga: i-exertube, umcamelo nomdwebi womzimba.
Ukukhupha kwakhona
Namathisela i-externube kwenye into eqinileyo ngaphezu kwebhetri kwaye udibanise ukutsala (unako ukusuka kwisithuba emadolweni akho).
Utsalane
Misela i-exertube ngokukhetha into ende kwaye ihlala njalo, uze uguqe emadolweni kwimilenze ukuze wenze umsebenzi.
Uxhomekeke kwiSimulator simulator
Yenza umsebenzi njengoko uchazwe ngasentla, kodwa, kunye nebhodi yombhoxo eqhelekileyo (yibambe phakathi kwaye ufana nomgangatho).