Darussan for baya tsokoki

Ba asiri da cewa yau da kullum motsa jiki da ake bukata by jiki don kula da kyau form. Wani wanda likes iyo, jogging da safe ko fitness, wani janyo hankalin zuwa wasan tennis, amma akwai wadanda suke da sha'awar bodybuilding - ma'adanin na jiki kyakkyawa. Bi bodybuilding, hadaddun darussan da suke sosai bambancin, ka zama ma'abũcin wani m da karfi adadi.

A tarihin bodybuilding abu da suka gabata da kuma Dates a mayar da zamanin tsohuwar Girka. A duk lokacin da, mutumin da ya nemi samun cikakken adadi, don haka motsa jiki da kuma jiki aiki ne wani muhimmin ɓangare na wani m mutum. Modern bodybuilding fara ta ci gaba a karni na sha tara marigayi, a lõkacin da farko tsiwirwirinsu shahararsa shi ne daya daga cikin sahun gaba na wasanni Evgeniy Sandov, kuma shi yana tare da shi ya fara da tarihin bodybuilding kamar wani wasa da kuma a matsayin m show.

Daga cikin bambancin da wannan hadaddun motsa jiki, irin wannan motsa jiki ga mayar da tsokoki a matsayin dirka da kuma ja-rubucen ne fraught tare da babban m, kuma za a iya dauke daya daga cikin manyan. Ja-rubucen unsa da yawa tsoka kungiyoyin, amma shi ne ba nauyi motsa jiki. Don kawo su fita, za ka bukatar kawai crossbar ko a kwance mashaya.

Yin darussan ga tsokoki na baya, "ja".

Rataya a kan crossbar. Da makamai ya zama annashuwa da cikakken mika. Wannan matsayi ne mafi ƙasƙanci batu na motsa jiki, shi wajibi ne don cim daga matsayin babban matsayin da zai yiwu, idan dai wuyansa, ko Chin ku shãfe crossbar. Wannan zai zama mafi batu na wannan darasi.

A kan matsayin da hannuwanku dogara a kan shi, a kan abin da tsokoki kai cikin mafi girma da nauyi. A fadi, ba za ka samu hannun, da girma da kaya da yake a kan latissimus dorsi, idan riko ne kunkuntar - babban nauyi zai samu biceps. Motsa jiki ga tsokoki na baya, yi tare da touch crossbar occiput gubar zuwa mikewa da tsokoki a cikin widest nisa, a lokacin da taba da muƙamuƙi - a kauri. Idan ka yi Pull-rubucen hannuwa zuwa kanka tare da kunkuntar riko, da ƙananan ɓangare na m, dake a cikin kugu yankin, zai sami wani ƙarin nauyi.

A sa na bada for tsokoki na baya ne sosai bambancin, daya daga cikin iri na Pull-rubucen, ya "kane", shi ne wani jiki kira gogayya tsaye block. Wannan shi ne kasa wuya motsa jiki, amma mafi accentuated, shi ne kamar haka. Haka ma wajibi ne don daidaita kafafuwa a kan wurin zama da wuya da kuma na sama block aka located kai tsaye a gaban kirji. An fara matsayin - hannuwansu da jiki gaba daya mike, kafadu dan kadan ya tashe, kwatangwalo sandararru tsakanin rollers da wurin zama, da ƙafãfunsu sauran a kan bene. Motsa jiki yana farawa da bayanai ruwan wukake ci gaba-kori-kura motsi magincirõri gangaren saukar a fili a layi daya tare da bangarorin na jiki da kuma directed ga bangarorin da baya. A kafada matakin, ɗan hutu, kuma wuyansa m koma zuwa ga asali matsayi.

A babban kari ne a cikin gogayya tsaye block da kuma ja-rubucen zama irin darussan domin baya tsokoki a matsayin dumbbell lankwasa hagu ko dama hannunka. Domin ta aiwatar, kai da hannun dama dumbbell, tsaya zuwa hagu na benci, kafafu sa tare. Sa'an nan kuma sanya hagu gwiwa a benci, tanƙwara dama kafar da kuma jingina gaba, huta hagu gefen benci. A wannan aikin, da bayan ya kamata a dan kadan caved a a kugu da kuma jiki ne layi daya zuwa bene. Shan mai zurfi numfashi, SIP dumbbell mike da kuma rike for 'yan seconds a saman. Sa'an nan exhale kuma a hankali runtse da dumbbell. A wannan yanayin, idan kun ji m yin wannan aikin tare da mayar da hankali a kan gwiwarsa benci, kokarin kashe shi a cikin wani wuri inda Dukan ƙafafunsa ne a kan bene. By yin wadannan darussan domin tsokoki na baya, ka mai da hankali ba to overextend da biceps da kuma ja da dumbbell kawai ta hanyar da kokarin kafada tsokoki da kuma mayar.