U-Arnold wokulwa-ubugcisa bokulala, ukuhlala nokuma

UArnold Schwarzenegger uyimpawu kubadlali abaninzi ababandakanyeka ekuphuhlisweni komzimba wabo. Ndiyabulela kumava akhe kunye nolwazi lwesakhiwo se-muscle, umdlali odumile kunye nomzimba womzimba unikeze umsebenzi oyingqayizivele wokusebenzela amahlombe.

UArnold wrestling - iziphi izihlunu ezisebenzayo?

Ngenxa yokuba ngexesha lokusebenzisa, izandla zenza umjikelo, amaqela ahlukeneyo omzimba abandakanyeka emsebenzini. Uninzi lomthwalo luwela ezintlangeni ezintathu zemisipha ye-deltoid. Kufuneka kuqatshelwe ukuba umshishini we-press u-Arnold uhlakulela imfucu ye-muscle engabandakanyeki kwi-pressic ye-classics, ngoko amanxeba aya kujonga. Ukongezelela, i-triceps, i-trapezium, inxalenye ephezulu yemisipha ye-pectoral, kunye nezihlunu ezixhambileyo kunye nezisigxina ezithatha inxaxheba kumsebenzi. Isalathisi sikaArnold sisebenzisa imisipha ngexesha lolo hlobo, oluchaphazela ukusebenza kakuhle.

I-Arnold yindlela yokulwa

U-Schwarzenegger wayehlala ehlawula ingqalelo ngokukhethekileyo kwindlela yokusebenzisa umzimba, ngaphandle kokuba akuyi kukwazi ukuphumeza iziphumo. Kukho imibala embalwa ebalulekileyo ekufuneka iqwalaselwe xa yenza u-Arnold.

1. Ngaphambi kokuba wenze umthambo, kufuneka ulwe ngononophelo amaxilongwane emagxeni, wenze ukujikeleza kunye nokuhlenga.
2. Abaninzi benza impazamo yokusebenzisa ubunzima bokuqala, kodwa kufuneka uhlolisise ubuchule bakho kwaye ujonge ubuchule obufanelekileyo bokusebenza, kufuneka uqale ngomthwalo omncinci.
3. Awukwazi ukubamba ukuphefumla kwakho, ngoko u-exhale kufuneka ube ngumgudu, oko kukuthi, ekusebenzeni komshini we-bench.
4. Ukunyathelisa i-press ye-Arnold, indlela ekufuneka ibonwe ngokucacileyo kwaye ingenazo utshintsho, khumbula ukuba awukwazi ukuphakamisa i-dumbbells nge-jerks, njengoko oku kwandisa umthwalo emgodini.
5. Ngokubhekiselele kwinani lokuphindaphinda, kufuneka ufikelele kwinqanaba ukwenza amaxesha angama-8 ukuya kwezi-3-4 kwiindlela ezi-3-4.
6. Kwinqanaba lokugqibela le-intlitude ye-ntshukumo, kuyimfuneko yokwenza umshicileli ngokuphakamileyo kunokwenzeka ukufezekisa ukugqitywa kobunzima beentlobo ze-deltoid.
7. Musa ukuthintela izilwanyana zomnye ngaphantsi kwentshukumo. Ukuba awuyihoyi le mithetho, iya kuphazamisa ukulinganiswa kwesindululo kwaye ingabangela ukulimala.
8. Kungcono ukwenza u-Arnold ucaciso ekuqaleni kokuqeqeshwa kwebhande legxina, ekubeni ukusetyenziswa ngokugqithisileyo kutshabalalisa izihlunu.

Press Press yeArnold

Olu hlobo lusetyenziso lubhetele kwaye lulungele ukwenza loo nto kwibhenki kunye nokuphakanyiswa okuza kuxhaswa emva kwesikhundla esiphambili. Oku kubaluleke kakhulu kubaqalayo, kuba ngenxa yendlela yokwenza ucinelo ngeemposiso unokulimaza umgudu. Isikhongo sika-Arnold esihleli kunye nesigqabi senziwa ngokuya kwesi sikimu esilandelayo:

1. Hlala ebhentshini uze ucindezele umva wakho esihlalweni okanye ugcine kwindawo ehamba phambili. Bamba iidumbs kwizinga lephepha kunye nezandla zakho.
2. Kancinci ukwenza umshicileli, kwaye xa i-dumbbell ifinyelela kwi-eye line, kufuneka uqale ukuguqula iintende. Musa ukuqala ukujika phambi kwendawo echaziweyo.
3. Xa iintendelezo zikwinqanaba lesithsaba, kufuneka zijoliswe entloko. Xa izandla ziqondiswe ngokupheleleyo phezu kwentloko, iintendelezo kufuneka zibhekiswe phambili. Ekupheleni kwentshukumo, yima ngokunyusa.
4. Ukuphindaphinda umzila wokuhamba, kuphela kwindlela eyahlukileyo, faka izandla zakho phantsi, uthathe isikhundla sokuqala.

Inkcazelo yeArchold ibhentshi

Abanye abagijimi bakhetha ukwenza lo msebenzi ngelixa bemi, kodwa kulo mzekelo, umthwalo osemva umva, ongakhokelela ekulimaleni, ngoko qiniseka ukuba umva wakho uphambili. Ngendlela oyenzayo yokwenza u-Arnold's bench press, echazwe ngasentla, into eyona nto ayiyi kuluhlaza. Kubalulekile ukuba uqaphele ukuba le ndlela yokukhetha iyongezelela ukuba ilayishe iiplanga zecala.

Press Press yeArnold

Abanye abagijimi benza umsebenzi kunye nesikhundla esifanelekileyo, esikuvumela ukuba ususe umthwalo ukusuka emthonjeni. Utsho u-Arnold Schwarzenegger uthetha ukuthotyelwa kwamanani amaninzi:

1. Kufuneka ukuba uhlale kwibhentshi elingenanto, ubeke unyawo olupheleleyo phantsi.
2. Gcina iidumbs eduze kwamahlombe akho, kwaye uqhube umgcini we-bench njengoko kuchaziwe ngaphambili.
3. Kunconywa ukuba uqhubeke uqhubekile ucinezele kwibhentshini kwaye ungayi kubuyisa umva wakho.

U-Arnold ulwa nemantombazana

Ukuze kube nomzimba ophuculweyo ngokufanelekileyo, ubulili obufanelekileyo kufuneka buqwalasele ukuphuhliswa kwazo zonke amaqela ezinamahlunu namahlombe, kubandakanywa. Ngenxa yale njongo, ukulungelelanisa i-press ye-Arnold, inqubo yokwenza amantombazana ayifani neyindoda yesibini, kodwa kukho impawu ebalulekileyo ekuqwalaseleni:

1. Kubalulekile ukuqala uqeqesho kunye nesisindo esincinci ukuqonda ubuchule. Ukwandisa umthwalo kufuneka kube lula.
2. Ukuphucula i-aesthetics ye-relief muscular, kuyimfuneko ukwandisa inani lokuphindaphinda.
3. Ungesabi ukuba amahlombe aya kuba mkhulu, kuba oku kufuneka usebenzise ubunzima obuninzi kwaye uthathe iiprotheyini ezininzi .