Ciyar da iyakacin duniya a tsaye: abin da tsokoki aiki?

Novice 'yan wasa na kokarin kara yawan halin yanzu a cikin kafadu, ramammu a kan "soja latsa", gaba daya kyalewa asali motsa jiki na duk ba tare da togiya weightlifters - broach. Dalilai da dama, da wannan. babu wani sakamakon, motsa jiki ne ma wuya da kuma m sabõda zãluncin da dabaru. Kuma duk da haka akwai wani hasashe cewa broaching take kaiwa zuwa raunin da cewa zai iya kawo karshen aiki na da wani matashi dan wasa. Saboda haka, ko da shi ne a gaskiya, da za a magance wannan labarin. Focus - broaching tare da wani barbell tsaye, kazalika da yi na kayan aiki, aiki na tsokoki a lokacin motsa jiki, gwani shawara, da kuma madadin bada.

M sunan ga wani m tsokoki

A cikin wani hali, "broach tare da barbell tsaye" sauti nicer fiye da "ja sanda zuwa Chin." Motsa jiki ne quite sanannun ba kawai daga Bodybuilders. Yana da wani asali da kuma weightlifters. Amma saboda jahilcin da art yi ko da tare da kwarewa na 'yan wasa na kokarin samun zagaye broach. Da farko ta karyata babba hannu daga jiki goyi kuma har lodi Delta - ko kuma wajen, da talakawan shugaban na triceps tsokoki. Har ila yau, ke taka rawa a cikin aikin na trapezoid. Lokacin da dagawa da kafada bel da ruwa ne hõre wani kaya ba kawai trapezius tsoka, amma kuma dagawa da ruwa. Bugu da kari, musharaka a cikin jiki da kuma qananan tsokoki da cewa dauki wani karamin sashi na load. Deep tsoka babba da baya yake aiki a farkon na motsa jiki. Sauran hanya a kiwon da sanda ga Chin taimaka wajen yi biceps, gaban shugaban na yankin Neja Delta, da na sama kirji da agara serratus tsoka.

Dagawa kayan aiki ba tare da matattu

Akwai da yawa game da art na ra'ayi a tsakanin masu sana'a da 'yan wasa cikin sharuddan da aiwatar. Duk da haka, duk sun yarda da cewa asali nauyi ne tasiri, don haka wajibi ne a fara da shi. Kuma daga baya, to Hone da dabara, ba za ka iya nemo nasu bambancin da motsa jiki. Ciyar da iyakacin duniya kunkuntar riko tsaye yana da yawan musamman bukatun. Take hakkin a kalla daya daga cikinsu za a kai ga tsanani rauni daga cikin kafada hadin gwiwa.

1. Shan post saman riko (nesa tsakanin yatsu na domin na 20 cm), wajibi ne a tashi smoothly. Kafadu mike, kirji dan kadan ingiza, baya ne dan kadan caved a baya, da wuya na bar zo da kwatangwalo.
2. Yin numfashi da kuma rike da shi, shi ne zama dole a cire ga magincirõri, amai da su a hannun, wuyansa ga Chin. A lokacin da motsi na da sanda wuyansa kamata a karya kusa yadda ya kamata zuwa ga jiki.
3. Bayan kai da babba batu, shi wajibi ne don exhale, don yin wani bata lokaci a cikin wannan wuri domin 1-2 seconds, kuma ka runtse ga mashaya da farko matsayin smoothly.
4. A saman magincirõri tashe sama kafada matakin na kimanin 30 digiri. Magincirõri ya kamata duba kamar yadda zai yiwu a hannu, idan sun zo da fore, da kaya zai matsawa zuwa gaban katako deltas.

Shawarwari ga dukan sababbin

Ma'aikata bayar da shawarar yin Hone m (dama tara lebur baya da kuma yin gogayya gwiwar hannu hadin gwiwa da kuma ba biceps yin amfani da dukan jiki convulsions) via mai lankwasa wuyansa. Godiya ta zuwa ga unevenness ne zai yiwu in yi karin dadi riko da cewa ba za ta kawo cikas ga yunkurin da gwiwar hannu up da kuma warware kulle yatsunsu. Bugu da kari, da motsa jiki ya kamata a yi tsakanin biyu perpendicularly zubar madubai ganin kansu a matsayin gaba da kuma gefe. Irin wannan kula da bada shawarar ga honing ma'adanin na duk darussan a cikin dakin motsa jiki. Manufa zaɓi lokacin yin darussan kamar broaching da iyakacin duniya a tsaye - a photo ko video. Neman a kaina daga waje, yana da sauki ga yin aiki a kan kwari. Don gyara ayyukansu, tare da m rike da wani sabon.

Baƙuncin a laɓe ga mafari dan wasa a block

Yana da yaushe ya faru da mutanen da suka suna neman sauki mafita, bisa ƙirƙira kansa dabara bada. Shi shafi na farko na dukkan ja a cikin block. Eh, broaching tare da wani barbell tsaye ne ba ko da yaushe samuwa a cikin taro dakin motsa jiki saboda rashin da free fingerboard. Motsa jiki za a iya maye gurbinsu a block kisa na'urar kwaikwayo. Duk da haka, mafi 'yan wasa da ji cewa da dabara da ake bukata don wani mabanbanta naúrar. Wasu janye gindi baya, kwance a wani kwana haka cewa load ya layi daya zuwa ga jiki, game da shi, simulating a broach. Wani layi daya kaya tare da jiki ba ya kula a duk. Duk wannan shi ne kawai vata lokaci, o ari, da makamashi. Idan naúrar yana da wani elongated kasa fitarwa na USB, wanda damar da dan wasa da za a located haka cewa load ya perpendicular zuwa bene, sa'an nan za ka iya manta game da yin broaching tsaye a cikin block.

Universal inji Smith

Wannan shi ne mai yiwuwa ne kawai ba da horo a wani dakin motsa jiki, wanda damar da dan wasa ya tsotso wani tsoka a jikinka. Smith ta nasiha yana yin amfani da dukkan 'yan wasa, ba tare da togiya, wanda, aiki tare da nauyi ba tare da wani abokin tarayya, kuma kocin, na farko tunani game da naka lafiya. Mutane da yawa 'yan wasa suna shawarar yin broach da mota Smith. Dalilin shi ne quite ban sha'awa. Duk wani dan wasa honing yi dabara, lura daya oddity. A fadi da riko da mashaya, da girma da kaya a kan deltoid tsoka, kuma daidai da, mafi binciken. Amma saboda fadi da riko karaya ne da kafada hadin gwiwa tare da scapula, cewa an broaching da iyakacin duniya tsaye m riko ne mafi tasiri, amma kuma mafi hatsari. A irin haka ne, so kawai Smith na'ura. Duk da haka, da motsa jiki da za su kawo tare da daya hannun. Ka kãma wuyansa da daya hannun, simulating mai fadi da riko, da wani dan wasa zai kula ba kawai babu hutu a kafada hadin gwiwa, da kuma a kan bukatar nauyi riba. Ciyar da mota Smith a yau ne mafi sauki, aminci da tasiri motsa jiki ga ci gaban da tsakiyar deltoid tsoka cuta. Da sauƙi, batun duk da dokokin art.

Kuma magana ta trapezes

Mu fitar da siffa abin broach da iyakacin duniya a tsaye da tsokoki aiki da kuma yadda ya kamata a yi amfani da kayan aiki, amma gaba daya watsi da trapezius tsoka. Kuma aka yi a kan manufar. Matsalar ita ce, da broach ba za a iya dangana ga darussan kan trapeze daya sauki dalilin: shi ne tushe ga sauran tsoka kungiyoyin. A wani hali ba zai iya "kashe" yankin Neja Delta, sa'an nan kuma zuwa ga load a kan trapeze. Wannan zai kai ga rauni. Idan akwai wani muradi a trapeze, don Allah, za ka iya yin su a karshen wannan horo, bayan da deltoid tsoka. Shrug tare da wani barbell da dumbbells zai zama mai girma Bugu da kari, amma da jawo "doke" ba zai iya zama a kan trapeze. Trapezius tsoka da load da deadlift, wanda yake shi ne asali motsa jiki ba kawai a cikin nauyi da kuma bodybuilding da kuma. Amma sai a sake - baya ga tushe, da kuma trapeze yi aiki a matsayin qananan tsoka.

a ƙarshe

A hadaddun na wani dan wasa broach da iyakacin duniya a tsaye dole ne na farko fifiko a rana lokacin da horo ne da nufin a deltoid tsoka. Dalilan da wannan dama. Da fari dai, ainihin jiki ba kawai heats, amma kuma nauyi sosai da hankali tsoka. Na biyu, da asali motsa jiki kaya raunana qananan tsokoki, wanda ba zai iya baya tsoma baki da ya zama ruwan dare. Kuma a karshen horo a kan asali ji ba zai motsa jiki saboda tsoka kawai gaji-tsara a baya, kuma za su yi aiki ba.