Werohia dumbbell ki tetahi ringa i roto i te pinakitanga. Whakamārama me te mahi technique

e kore te mea werohia dumbbell ki tetahi ringa i roto i te pinakitanga i roto i te noa whakaaro ki te waiho i te whai hua mahi whare tinana mō te whakawhanake i te whanui uaua hoki. Kua riro te reira faufaa i roto i te hōtaka whakangungu o maha bodybuilders rongonui.

mahi āhei te reira ki te hoatu uaua flat matotoru tika o te raro, ai riro miro kaipara te silhouette V-āhua āhuatanga. I tua atu ki te whānui i roto i te mahi ngā he taimana me te teres uaua nui, me te upoko muri o te tengi me uarua.

āhuatanga mahi

whakaaro te whīwhiwhi o tona whakatinanatanga te ki kia tiketike no o te hangarau, te whanaketanga o e pai kia roa nui ki te mahi, a me ahau mea ai ki rave i te reira e kore e kia ngāwari.

I roto i te bodybuilding, i reira e ngā mahi mo te hoki. Werohia dumbbell ki tetahi ringa i roto i te pinakitanga he maha ngā painga:

• He tikanga o te nui whānui nui o nekehanga atu i tuku iho tokotoko aki i roto i te pinakitanga.

• Mzhno whiriwhiri i te tikanga i roto i nei e kore te te uarua tata mahi ngā, kia hoki taka te wahi tino o te pikaunga i runga i te aano.

• e kore e taea ki te faaohipa rite "break" tenei rōpū uaua, rite te dumbbell ki tetahi e tutetute i ringa i roto i te pinakitanga kore tetahi.

• Ko te kawenga i runga i te tuaiwi he iti iho i te ka te raveraa i mahi tāuhu.

• He he he faingamālie ki te arotahi katoa i runga i te fakamatala o te uaua ūnga.

Ki te kōrero tatou e pā ana ki te mau hapehape, wahia te dumbbell ki te whitiki ki tetahi ringa i roto i te pinakitanga kore he pera nui i roto i rite ki te mahi tāuhu matarohia. Tuatahi, e hiahiatia ana te wa mo te ako i runga i ngā taha e rua o te hoki rua. Tuarua, he mea e tika ana ki te mahi ki te taimaha nui raro.

mahi technique

Whiwhi ki tenei mahi, kia rite ki te dumbbell ki tetahi aki ringa i roto i te pinakitanga, he mea nui ki te piri tino ki te tikanga, ki te karo hoki whara me ki te whakanui i te painga.

mahi ratou i te reira i roto i ngā huarahi rerekē: e tu ana i runga i te papa ki waewae e rua, me te takoto tona ringa i runga i te tu turi ranei; maka ana te waewae piko me tetahi ringa i runga i te pae. I roto i tenei pae taea e whakapae, me matahao. I roto i te mahi kia whakarara ki te patunga witi tītaha i te koki feunga nui ranei te hoki.

I roto i te take tuatahi, he wahi nui o te kawenga, ka hinga ki runga ki uarua, e ko, he i roto i te tūranga taua, ka waiho te kaipara taea ki te whakaara i te whatīanga ko te nuinga e tika ana ki te kaha ringa.

Ki te puritia te casing te i te koki ki te pae, ka te tino nui haere ki te kaha tīwera o te nekehanga o te whatīanga, a e ka wawahia e ia te dumbbell. Ka rite ki matau koutou, kāhakitanga o te whatīanga ko te mahi matua o te uaua latissimus, reira, i roto i te tūranga e taea te tiki e ratou te kawenga mōrahi, me te uarua ki te mahi i roto i te kaha tonu.

dumbbells peia i roto i te pinakitanga o te kotahi ringa ki te tautoko naskamyu whai:

1. E mau ki te dumbbell ki tou ringa matau kia e anga te nikau ki te huha. Tu tītaha ki te pae maui.

2. Bend mua a kikokore i runga i tona turi maui, me te ringa maui i runga i te pae, turi paku piko waewae matau, pokohiwi matau paku raro, matau-ringa tangata ki te dumbbell kia whakairi noa, kia mau ki to koutou hoki tika, titiro mua.

3. E mau ki te manawa hohonu, me i te wa ano hutia te dumbbell ake, ruwha manatū me delts muri. Whakamātauria ki te tangohia ake tetahi anga rite taea.

4. Ko te wāhi tino teitei rawa - te dumbbell i te hope - ki noho, te mōrahi ruwha manatū.

5. Exhale āta ka kawe i te ringa ki te tūranga tīmata kahore tēpilé.

6. Hanga te maha e hiahiatia ana o aua, te huri i ringa.

he torutoru ngaro

• Te hiki i tona ringa ki te dumbbell, e kore e taea e koe te tango i te tuke ki te taha. kia ia kia anga ake, ka tūtohu te wāhi teitei kei te ara tika ki te whai i te reira mo te whatu, e ka whakaiti i te uaua mahi ki te mōrahi.

• Hoki te nuinga o te kaha tīwera, me te hua pai kia waiho ki te hanga i te kaupapa o te ringa e kore e anake, engari ano hoki te scapula. Kua whakakorea te pokohiwi ki raro, kia tamata koe ki te totoro i te uaua o te hoki, te whakatairanga i tona ringa ki runga, kia rite ki te nui e taea ki te whakaiti ratou, e ngana ana ki te kawe tahi nga matatahi pokohiwi.

• Hoki te pai totoro o uaua o te hoki e taea e i te raro o te kaupapa ki te tohatoha ringa hoki ki te dumbbell hāngai ki te pae hihiri.

• A, no te whakamahi i anga taimaha, he reira e minaminatia ki te tono i te here motuhake, e ka hoatu ha faingamālie kore ki te arotahi tonu ki runga i nui, a ka tango i te kawenga i te kikowhiti.

raupapa mahi

whakamana dumbbell werohia ki tetahi ringa i roto i te pinakitanga te i te timatanga o te whakangungu o te uaua hoki.

E tūtohutia Women ki te mahi 10-15 wa ki ia ringa i roto i te toru huarahi. taimaha tītere - i 5 ki te 10 kg. No te tangata, te maha o aua, me huarahi rite, te dumbbell taimaha - i te 10 ki te 15 kg.

tuatahi me tauhou rangatira te tikanga ki pauna marama, me te āta whakanui i te reira. Me whiriwhiri te anga kia rite ki te e taea ki te mahi i 6-8 haeretia i waho whawhati te taputapu.