Benci manema barbell Sitting: dubaru da dokoki

Sport datsa adadi, girma tsokoki, da kyau-tsare tsoka sauƙi - mafarkin kusan kowane mutum, daga matasa zuwa ga tsofaffi. Misalai na Arnold da Terminator da Rambo, Stallone da sauran "bullies" -kulturistov m to da yawa daga maza. Amma komai unattainable ba ze cinkin image, kome ba shi yiwuwa, idan ka rubuta a cikin dace horo da kuma wani m abota da wasanni.

Aiki tare da barbell

Rod - daya daga cikin duniya wasanni kayan aiki, tare da abin da za ka iya horar da tsokoki na jiki. Don yin wannan, akwai da dama hanyoyin da iri bada. Za mu tattauna da daya daga cikinsu - da latsa na mashaya Sitting.

Danna maɓalli sanda na iya zama na uku na asali matsayi: a tsaye da zaune da kuma kwance. Kowane kyan gani, mawuyatan da kuma amfanin, yin amfani da wasu tsokoki - duka biyu manyan da qananan. Main kaya lokacin horo da yake a kan kafada abin ɗamara da kuma ta yankin Neja Delta. Duk da haka, shi yana cikin wata zaune matsayi da wani barbell aikin taimaka wajen purposefully rike wannan tsoka kungiyar, ba shi da mayar da hankali, ya yi aiki ta fitar da kasawan, yayin da babban jiki samun wasu jinkiri.

A mafi muhimmanci motsa jiki - benci manema barbell zaune saboda kai. A daya hannun, dauke da shi, ya kamata ka kasance musamman da hankali. Mutane da yawa sun ji rauni a lokacin da 'yan wasa faruwa technicality kasa aiki daga wannan musamman motsa jiki. A daya hannun, hankali da kuma m ta kisa sa ya yiwu da sauri gina up ƙarfi da taro na tsakiya deltoids.

Idan aiki don ƙarfafa kafada gidajen abinci, aiki rotational ƙungiyoyi na makamai, wajen samar da saman "kasa" da kuma kirji gaban delts, manufa sanda benci zaune tare da kirji.

Wannan darasi bukata ba kawai sana'a weightlifter, amma kuma wadanda 'yan wasa da suke da hannayensu, da ƙarfi, suna da wani muhimmanci factor: kwando' yan wasa, wasan kwallon raga 'yan wasa, gymnasts, swimmers, da dai sauransu Kuma kawai ga mutanen da suka matukar damuwa game da jikunansu a jihar kazalika .. kazalika da] aukacin kiwon lafiya.

Tukwici da dokoki

Saboda haka, a cikin jiki "barbell benci zaune" ne rayayye da hannu deltoid tsoka na gaba da kuma tsakiyar, rotational kafada tsokoki. A tsarin m kafa girma da kuma siffar da kafada. A yin haka dole ne bi da wasu sharudda:

• aiki daga kamata faru a farkon horo;
• Yana bada shawarar ga daya zaman yi 3-4 sets. Kowane m aka yi daga 6 zuwa 12 maimata da ita.
• don inganta sakamakon da motsa jiki "barbell benci zaune" dole ne ci gaba da zhimom dumbbell a wannan wuri, kazalika da kiwo hannuwa da dumbbells a gaban ku, kuma karkatar da kiwo.
• aiki tare da sanda dole ne a yi daidai, ba tare da jerks kuma rushes, in ba haka ba za ka iya haifar da tsanani lalacewar da kashin baya. Kafafunsa a lokacin da motsa jiki yi a matsayin halitta buga absorbers. Wannan damar da mai aikin faratis zuwa wasu har inshora a lokacin da akwai wani benci manema barbell zaune.
• washers a kan dako bai ma kamata ma mai tsanani, musamman ma a farkon horo. Manyan kaya iya outweigh da dan wasa, da kuma barazanar fall baya. Don post don su tsare m, dole ne ka rukũ'i wuyansa, ba kawai da hannunsa, amma kuma tare da yatsu.
• barbell benci manema ya kamata a yi a kalla yiwu tsawo da kuma a lokaci guda daidaita hannuwanku cike: shi zai ba da damar sanar da shiga tsokoki so kaya matakin da zai tabbatar da ci gaba.

Babu shakka, da Muscle - karɓa mai tsari da kuma mayar da hankali. Bugu da kari na yau da kullum da aikin yi, shi ya wallafasu wani abinci da kuma hali. M yarda da su - daya daga cikin mabudi zuwa wani sakamakon tabbatacce.