Ukuba kwiziko elifanelekileyo elidlulileyo lempilo elinobuchule lalingumfashini , ngoku ngoku ishishini lifumana isivinana esikhulu kakhulu - abasetyhini baphuthuma kwiinqwelo ezinzima ", kwaye ii-barbells zithengwa. Ibha yinkalo ebaluleke kakhulu kwi-arsenal ye-bodybuilders. Nangona kunjalo, ukuba ezicwangcweni zakho akukho ukujika ukujika, oku akuthethi ukuba awuyi kuyidinga ibha. Ngokuncedwa le "zashchalochki ngesisindo" unokukwazi ukufezekisa oko kuyifunayo ngexesha elifutshane: isondo, iintambo zomeleleyo, isisu esiswini kunye nemilenze emilenze. Okona kubaluleke kakhulu - ngaphandle kobuqili! Ukuzivocavoca okuqhelekileyo kunye ne-barbell kuya kwenza umzimba wakho uphelele, kwaye ngaphezu kwemisebenzi eqhelekileyo ... wena uyazi ukuba kwenzekani kubo.
Imiba
Nangona kunjalo, kukho ubuqhetseba obuninzi bokusebenzisa umzimba kunye ne-barbell for girls. Okokuqala, amandla asebenzayo aya kuhambelana ngokufanelekileyo kunye nokusebenzisa i-aerobic okanye ye-cardio. Ngosizo lwe-cardio exhalations utshisa amaninzi amaninzi, kwaye ukuqeqeshwa kwamandla kunceda ukuphakamisa ithoni ye-muscle, ngenxa yoko - ulahlekelwa isisindo, kwaye imisipha iqiniswe. Ukongeza, ukuba awufuni ukuba nemilinganiselo yomzimba, kunye nokubonelelwa kokuncedisa akufakiwe kwiiplani zakho, ungafumani ngokubambisa kwiintengiso ngezemidlalo. Ukutya kwakho kufuneka kuhlale kukulinganisela, ungangena kwi-carbohydrate kunye neprotheni yokutya. Ngaphandle koko, ukutya okunjalo kunye nokuzivocavoca kunye nebar, kuya kuba ngumsebenzi wokuvuselela imisipha.
Enye into engafanelekanga malunga nebar: ukusuka kwizinto eziqhelekileyo, ukuzibandakanya ezisisiseko kunye ne-barbell, awunamatheli kwizinga le testosterone , kwaye ungabonakali izityalo ebusweni nasesifuba. Ndikholelwe, ukuze usebenze kwinkqubo ye-endocrine kwaye utshintshe inkqubo yokuvelisa i-hormone, kufuneka wenze umgudu ongakumbi kunokuba uqeqesho kunye nebar. Abanye abafazi bomzimba basebenzisa amayeza kunye ne testosterone kule njongo, awuyi kwenza oko, akunjalo?
Ukuze kungabikho ukufunwa kwemisipha engafunekiyo okwenzekayo kwaye iindawo ezifunekayo zomzimba "zithatyathwa," landela isisombululo sethu esisisiseko se-barbell.
Inkomfa yokuzivocavoca
- Masiqale ngokuzilolonga okulula kunye ne-barbell yabaqalayo- izikwere . Eyona nto ibaluleke kakhulu kukuphakama kwamanyathelo okuhamba, oko kukuthi-siyaziqhekeza ngezantsi kunokwenzeka. Siphakamisa ibha (ngaphandle kwesisindo esongezelelweyo) ukusuka phantsi uze usibeke kumahlombe ethu ngentloko. Kwi-inhalation sibaleka ngokukhawuleza kangangoko kunokwenzeka, ngelixa umzimba ugxotha phambili, kunye namacangca emqolo emva. Sisebenzela iplavis phambili kwaye silungise imilenze. Senza ukuphindaphinda oku-8 kunye neendlela ezi-3. Lo ngumsebenzi ogqibeleleyo kunye ne-barbell for the tarts, quadriceps kunye ne-biceps.
- Qhubeka nomnye wemigangatho yeklasi kunye ne-bar - deadlift . Ukusetyenziswa kulungelelaniswe kancinci kubafazi, ukwenzela ukupompa i-muscle ye-dorsal, kodwa kuqala kwimilenze. Ngoko, i-barbell isezantsi, imilenze iyahlukana, iinzwane zikhangele kwicala. Ukuze uthabathe ibha, qhaqha kwaye wenze izandla zokudibanisa. U-Hvat kufuneka alingane nobubanzi bamagxa. Ukujonge phambili, siyawukhulula amahlombe, siwagosa umqolo wethu. Siphakamisa ibha ukuya kwinqanaba lamadolo, ngoko siqedela umgaqo-nkqubo ngokusondeza i-pelvis phambili kwaye silungisa imilenze yethu, sithintela amacu ngokubanzi, kunciphisa ibha endaweni. Ngaba ukuphindaphinda ama-5, iindlela ezi-2.
- Emva koko, senza umthambo osebenza kakuhle kunye ne-bar - i- push from the chest . Ngombulelo kulo msebenzi kunye nebar, ininzi yamandla isetyenziswe (oko kuthetha ukuba amafutha ahlukana), akusiyo nje kuphela amahlombe akho, kodwa nakwinkcenkcesha, nangenxa yemva kunye nemilenze. Kulo mfuneko kuyimfuneko ukuphakamisa ibha ukusuka kumahlombe ukuya kwindawo engentla ngentloko. Kule nto: simi kwinqanaba lezikwere emva kwebhar, sibeka kwindawo yezihlunu ze-deltoid, senza i-classic grip. Ubude beembumba ububanzi bodwa, amadolo aguqa. Ukuphakamisa, intloko ithathwa kwakhona ukuze ungathinti i-barbell. Ukukhuphuka kwenzeka ngenxa ye-jerk, amandla okwandiswa kwemilenze. Ngoko ke, ukulungiswa kwezandla kudibene nokulungiswa kwamadolo. Silungiselela ibha ngaphezu kweentloko zethu. Ukuphindaphinda: 5, sondela: 1.