Tunkuɗa su dumbbell da daya hannun a cikin gangara. Description kuma yi dabara

Tunkuɗa su dumbbell da daya hannun a cikin gangara ba a banza dauke su da wani tasiri jiki gini darussan domin raya faffadan baya tsokoki. Tana da muhimman hakkokin a cikin horo da shirye-shirye da dama shahara Bodybuilders.

motsa jiki Yana da damar zuwa ba lebur tsokoki zama dole kauri daga cikin kasa, inda juya dan wasa yakan mallaki halayyar V-dimbin yawa silhouette. Bugu da kari ga widest a cikin aikin hada wani lu'u-lu'u da kuma teres babbar tsoka, da kuma raya shugaban na triceps da biceps.

Features darussan

Haduwar da aiwatar da aka dauke su high saboda fasaha, ci gaban da zai zama dogon isa aiki, kuma dole ne in ce cewa ya yi haka ba zai zama da sauki.

A bodybuilding, akwai daban-daban darussan domin mayar. Tunkuɗa su dumbbell da daya hannun a cikin gangara yana da abũbuwan amfãni:

• An domin na girma mafi girma kewayon motsi fiye da na gargajiya dirka sanda a gangara.

• Mzhno zabi wani dabara a cikin abin da biceps kusan aikin da aka ba a hada, don haka ga mafi part of nauyin da dama a kan za'a fadada.

• Babu daya ne ba su iya motsa jiki a matsayin "hutu" wannan tsoka kungiyar, kamar dumbbell da daya hannun dirka a cikin gangara.

• Load a kan kashin baya ne kasa da lokacin yin barbell bada.

• Akwai wata damar mayar da hankali gaba ɗaya a kan elaboration da manufa tsoka.

Idan muka magana game da shortcomings, ja dumbbell da bel da daya hannun a cikin gangara ba sosai a kwatanta da classic barbell bada. Da fari dai, lokacin binciken da ake bukata a garesu na baya sau biyu. Abu na biyu, wajibi ne a yi aiki da yawa m nauyi.

yi m

Samun wannan aikin, a matsayin dumbbell da daya hannun dirka a gangare, yana da muhimmanci a bi tsananin zuwa dabaru don kauce wa baya raunin da ya kara amfanin.

Sun yi shi a cikin hanyoyi daban-daban: tsaye a kasa da hanzari da kuma Allaha hannunsa a kan wani tsayawar ko gwiwa. sa lankwasa kafa da hannu daya a kan benci. A wannan benci iya zama a kwance, kuma QFontDatabase. A lokacin motsa jiki da baya iya zama a layi daya zuwa bene ko tilted a isasshe manyan kwana.

A cikin farko case, wani gagarumin ɓangare na kaya zai fada a kan biceps, wato, kasancewa a cikin irin wannan matsayi, da dan wasa zai yiwu tada gwiwar hannu ne yafi saboda hannu da ƙarfi.

Idan casing da aka gudanar a wani kwana to benci, sa'an nan da mawadãta daga motsi na gwiwar hannu ne ƙwarai ya karu, da kuma cewa zai ja da dumbbell. Kamar yadda ka sani, sata da gwiwar hannu ne babban aiki na latissimus tsokoki, sabili da haka, a cikin wani wuri su iya samun matsakaicin kaya, da kuma biceps aiki a cike iya aiki.

Tunkuɗa su dumbbells a gangaren daya hannu tare da goyon bayan naskamyu haka:

1. Dauki wani dumbbell da dãmanka haka cewa dabino fuskantar zuwa cinya. Tsaya a kaikaice to hagu benci.

2. Bend gaba da ramammu a kan hagu gwiwa da hagu a benci, da Guiwoyi dan kadan lankwasa dama kafa, dama kafada dan kadan m, dama-hannun mutumin da dumbbell kamata rataya kyauta, ci gaba da mayar mike, duba gaba.

3. Numfasa kuma a lokaci guda ja dumbbell up, ƙagauta lats da kuma raya delts. Ka yi kokarin karba wani harsashi kamar yadda zai yiwu.

4. Tsororuwar - wani dumbbell a kugu - to tsaya, matsakaicin ƙagauta lats.

5. Exhale sannu a hankali da kuma kawo hannu da fara matsayi ba tare da jerks.

6. Make lambar da ake so na maimaitawar, canza hannayensu.

'yan asirin

• Kiwon hannunsa tare da wani dumbbell, ba za ka iya daukar wani gwiwar hannu zuwa gefen. Ya kamata a kallon sama, da kuma tsororuwar bada shawarar ma kawai a yi shi don a juya, wanda zai rage aiki tsokoki da matsakaicin.

• Domin mafi yawan mawadãta, kuma mafi kyau sakamakon ya zama ya yi motsi da ba kawai da hannu, amma kuma da scapula. Cire kafada saukar, ya kamata ka yi kokarin budewa da tsokoki na baya, kiwon masa hannu up, kamar yadda zai yiwu don rage su, kokarin kawo kafada ruwan wukake tare.

• Domin mafi kyau mikewa da tsokoki na baya iya zama a kasa na motsi da ya tura hannunka baya ga dumbbell perpendicular zuwa benci.

• Lokacin amfani nauyi bawo, shi ne kyawawa don amfani mai musamman madauri, wadda za ta ba da dama ba su mayar da hankali kullum a kan isa, da kuma cire kaya daga hannu da dantse.

kisa domin

Tunkuɗa su dumbbell da daya hannun a cikin gangara aka yi a farkon horo na baya tsokoki.

Mata suna shawarar yin 10-15 sau da kowane hannu a uku fuskanci. Dako nauyi - daga 5 zuwa 10 kg. Ga mutane, da yawan maimaitawar, da kuma irin wannan yanki, da dumbbell nauyi - daga 10 zuwa 15 kg.

Sababbin dole ne farko Master da dabara da haske kaya masu nauyi da kuma sannu a hankali kara da shi. A harsashi ne a zaba don su iya yi 6-8 reps ba tare da keta kayan aiki.