A duniya Hanyar aiki daga dukkan tsokoki - bada da barbell

A zamanin yau, matasa ba su biya haraji to da wasanni. Yanzu da mutane suna wasa kwamfuta wasanni, "rummage" kwanaki na Internet. Mene ne kwance mashaya, wanda mashaya? Duk da haka, ba duk da cewa sharri. Akwai quite mai tsanani motsi na matasa wanda ake aniya tsunduma a bodybuilding. Bayan duk, da kyau na jiki - wani muhimmin factor. Akwai da yawa gyms cewa bayar da baƙi a manned tushe ga aiki. Hakika, a biyan daraja da kudi.

Kuma abin da idan akwai wani lokaci? Saya post da kuma aiki a kan kanka. Wannan gaske m harsashi - mafi m da kuma idon basira hanya don kara tsoka taro na jikinka a gida. A gaskiya ma, motsa jiki tare da wani barbell kasu kashi daban-daban. A cikin wannan labarin, zan yi kokarin bayyana abin da fara'a da wannan horo dako.

Ga abin da wani abu mai ban sha'awa da ya faru: tare da kawai sanda guda iya aiki daga kusan dukan tsoka kungiyoyin. Yana cinma wannan sakamako, kuma a cikin dakin motsa jiki, amma a cikin wannan hali, kana mai kirki tambayi biya domin horo. A general, motsa jiki tare da wani barbell ba ya bukatar yawa sarari. Saboda haka, za ka iya tsunduma a ko'ina: a gida, a dakin motsa jiki, da dai sauransu Hade da mashaya kanta ne karfe fayafai na wani nauyi. Har yanzu bukatar wani benci.

Yin darussan da wani barbell kamata a tuna da cewa daidai dabara zai taimaka a cimma da ake so sakamakon. A hadarin rauni ne sosai high. Bayan aiki tare da harsashi, da jiki ne a akai motsi ba tare da yawa goyon baya. Domin ci gaba da bada, kana bukatar ka dumama. Kafin yin aikin kusa, yi kamar wata dumi-up sets. Saboda haka za ku yi kiwon kanka daga rauni.

Kusan dukkan darussan da wani barbell gidaje ne polyarticular. A wasu tsoka kungiyar samun matsakaicin load. Alal misali, yin wani benci manema harsashi maƙaryaciya, shafe kafadu, triceps, kirji da kuma fadi da baya tsokoki. The girmamawa da yake a cikin jiki. Dauke da fitar da deadlift, da dan wasa tana aiki kamar yadda ta yiwu baya da hannu tsokoki. Squat tare da wani barbell taimaka sa flexor da extensor kafafu karfi. The sama darussan suna dauke asali da kuma aiki duk gogaggen powerlifters.

Yanzu bari mu magana game odnosustavnyh horo. Wato, da shirin ya hada da darussan da wani barbell, wanda ake nufin elaboration na musamman tsoka kungiyoyin. Ba tare da irin wannan dan wasa horo mãyen jira a benci latsa ko deadlift. Saboda haka, dirka sanda zuwa Chin inganta gaban Delta da kuma trapeze. A makirci na aikin ne fairly sauki. A narrower riko, da mafi zai samu load trapezoid.

Da farko, akwai buƙatar ka kai da barbell a cikin hannãyenku a hip matakin. Kafa da dan kadan fadi fiye da kafada nisa. A baya ne m, sashe daga dukan jiki da baya. Shakan kuma tãyar da mashaya, amai magincirõri yayin tsananin baya. A saman wuyansa ya kamata a kafada matakin, da kuma hannãyen sama. A karewa mataki post ƙetare sannu a hankali ta zuwa ga asali matsayi. Ya kamata su yi aiki tare da nauyi, ba tare da kaucewa kwaikwayon na da dabara. A wannan yanayin, ba za ka kai matsakaicin sakamako. Kafin fara motsa jiki yi a kalla daya dumi-up m tare da kananan kaya masu nauyi. Next, kana bukatar ka gudanar da wani 3-4 kafa na 10-12 reps. Wannan shi ne idan kana aiki a kan ƙasa.

Akwai wani ban sha'awa da kuma tasiri motsa jiki - benci manema tsaye barbell (soja latsa). Bodybuilders haka daɗa ƙaran da kafadu. A lokacin motsa jiki mafi yi aiki daga gaban da kuma tsakiyar yankin Neja Delta. Bugu da ƙari, latsa sanda tsaye daidai kara habaka da m karfi na tsokoki na jiki. Regular motsa jiki da ta shafi motsa jiki muhimmanci inganta sakamakon da 'yan wasa a nauyi. Sauki ba Dips, mashin da core dawo da kuma jerk sanda.

Kamar yadda ka gani, wannan alama sauki harsashi, da kuma kyau. Tsoma hannun a wasanni, za ka samu ba kawai da ƙarfi, kuma jimiri, amma kuma samar da halaye na punctuality, pedantry, da kuma sadaukar.