Afgembi dumbbells taagan: saamaynta on Delta, Talooyin iyo tabaha

wax ugu horeysay in dhaco ishaada marka la qiimeynayo ciyaaraha orodada - waa width ee garbaha. T-qaab ee jirka - waa kaar yeedhistiinnii Orodyahanka ah. Iyo doorka muhiimka ah ka ciyaaray qaab garbaha this. iyaga, waayo, quruxda baahan yahay in la tababaro muruqyada ku habboon - trapezoid sare, iyo Delta celceliska. Haddii Trapeze siinayaa height ee garbaha, Delta qurux badan iyo fekrado ku nuuxnuuxsaday athleticism iyo karaamo. Waayo, ku listo jimicsiga ee la soo dhaafay sida fiican, sida Barxo ee dumbbells taagan. Layligani wuxuu u kordhin doonaa Delta celceliska iyo sidaas xoogga saaraan line garabka.

faa'idooyinka jimicsiga

Afgembi dumbbells taagan - waa jimicsi fiican go'doon ka caawin doona si ay u horumariyaan DeLTAS dogob dhexdhexaad ah, iyo sidoo kale in ay awoodaan si looga hortago in dhibaato noocan oo kale ah, sida qallafsanaan ee kala goysyada garabka. Jimicsiga ogolaanaya garbaha load wanaagsan iyo iyaga qaabaynta soo koobay. Sidaa darteed, waa in loo sameeyo si joogto ah.

layliyo farsamo

1. Marka hore, baahida loo qabo in la qaato dumbbell ah in aad gacmaha, cagaha ayay garbaha-width gooni. dib waa in uu ahaadaa guri, iyadoo darbo ee ku xidhnaa. Hands la dumbbells xiriir yar la cagaha iyo waqti isku mid ah iyaga soo iilnay oo gacmihiisa. Timir jeeda aragba wax yar faraha yar. Suxullada wax yar ka qaloocsan. garka waa in ay ahaataa isku midka dhulka, waxaad u baahan tahay in aad eegto si toos ah ka hor, la doorbidayo muraayad si ay ula socdaan dhaqdhaqaaqa iyo in la saxo khaladaadka ku jira layliga.

2. Sida ugu dhakhsaha badan booska hore degan xaq, dhaawacaysa muruqyada dhexe ee Delta, u baahan tahay inaad si tartiib ah kor u dumbbells ilaa heerka garabka, ie, in gacmaha isku midka dhulka. Burush waa in aanay noqon ka badan suxullada ah. faraha Little in la sii weynaydba geeyay sida haddii biyo lagu shubay ka gacmaha. Halkaa marka ay marayso, waxaad u baahan tahay in ay gacmaha qabtaan, si ay u gaaraan load ugu badan. dib u dhac waa in aysan noqon mid ka badan hal labaad. Markaas ayaa sidoo kale u baahan tahay in si tartiib tartiib ah iyaga hoos ka soo billowday ugu.

The Gudigga layliga

Sida ugu dhakhsaha badan gacmaha hoos u, waa in aad u mar kale sameeyo. Marka hoos hubka ee uma baahna in ay cagahooda ka taabto iyo nasasho, sida offloads muruqyada iyo hufnaan jimicsi dhaco. Hands waqtiga oo dhan u leeyihiin in ay jirka ka guurto diyaarada. Wejiga firfircoon ee layliga, in uu yahay, oo leh Gacmo taagid, waxaad u baahan tahay inaad neef siman dhigi, iyo marka hoos u dhaca - neefta siidaysid siman. muruqyada Back iyo saxaafadda waa in had iyo jeer on faraha. Si aad u caawiso inuu dib, tuuraya dumbbell ah, muhiim ma aha. qish noocan oo kale ah waxaa laga codsadaa markii Orodyahanka u baahan yihiin si ay u gaaraan dhamaystiran muruqa, in ka shaqaynayso in ay awoodda. Bilowga ah waxay u baahan yihiin in ay qaataan miisaanka yar dumbbell in loo fududeeyo lahaa farsamo habboon iyo ammaanka. Naso u dhexeeya nooc waa in aanay ka badan laba daqiiqo. Tirada aaminin - 10 ilaa 15 jeer miisaan dumbbell yar.

Beddelka jimicsiga

Waxaa jira fursado dhowr ah si ay u qabtaan jimicsiyada sida Barxo gacmihiinna kula dumbbells taagan. Tusaale ahaan:

1. Kor u qaadidda gacmaha dhinac ee blocks ah. In muuqashadii this, dumbbell ka bedelay gacanta by fiilooyinka ku lifaaqan ee blocks hoose. Jimicsiga waxaa la sameeyaa iyo sidoo kale dhaqmaadka ah ee taagan dumbbell. Miisaanka la go'aamiyo in blocks, laakiin, mar kale, waa in yar. Ka hor inta aadan bilaabin jimicsiga xadhko leh gacanta waxaa lagu beddeli, ie, gacanta midig inay gacanta bidix iyo gacanta bidix - Midig. Fiilooyinka noqon doontaa in meel crosswise. Doorashadan waxa uu oggolaan in waqtiga oo dhan si ay u sii danab celceliska ah ee Delta, maxaa yeelay, markaan la dumbbell a shaqeeya dhamaadka Orodyahanka hab qasab waxay dejineysaa gacmaha iyo iyaga siinayaa fasax of labaad ah, taas oo yaraynaysa waxtarka layligan.

2. Taranka dumbbells in gacanta kale u taagan. In this muuqashadii, ururinta iyo hoos dumbbell ugu horeysay ee la sameeyo hal gacan, ka dibna - kale. In uu yahay, marka hore waxaad u baahan tahay in la sameeyo xaddiga saxda ah ee kamay helin dhanka midigta, ka dibna tiro la mid ah Ilaah aaminin yeelaan, laakiin dhanka bidixda. Farsamadan waa isku mid sida in jimicsiga ugu weyn. halkan oo keliya aad u baahan tahay gacan free inay ceshato nooc ka mid ah stress, si aanay u shaqo oo uma oggolaanin ee la soo dhaafay si ay u soo jiid aaminin dumbbell ah ay sabab u tahay dhaqdhaqaaq jidhka. Naso u dhexeeya nooc halkaas waa in aanay noqon in ka badan hal daqiiqo, sidaas darteed ilaa inta uu ka mid ah gacanta ku shaqeeya, ku Eeboo kale, sidaas daraaddeed, waxay u baahan yihiin nasasho yar.

3. Taranka dumbbells iyada oo diiradda la dhabarka ka taagan yihiin. Noocan ah jimicsi oo uu farsamo waxqabadka Celin oo dhan oo ka mid ah shuruudaha dilutions classical of dumbell taagan on hal xaalad, in inta la ordaya dhabarka u leeyihiin in ay fidin taageero qaar ka mid ah. muuqashadii Tani waxay meesha ka saaraysaa wax kasta oo dhaqdhaqaaq aan loo baahnayn oo qish, iyo suurtagalnimada of dhaawac. Iyo, sida natiijo ah, miisaanka waa in la doortay yar.

4. Taranka gacmo dumbbells fadhiya. Doorashadan waxa ka saaraysaa oo dhan load layliga si ay dhexda, iyo sidoo kale ka hortagtaa habab dhamaadka, marka ciidamada macalin muruqyada dhamaadka inay caawiyaan dib, tuuraya dumbbells. Farsamada soo celin farsamada classic of dilutions of dumbbells in gacanta halka taagan.

Muruqyada ku jira shaqada marka performing layliyada

Marka Barxo ah dumbbells taagan (photos tusaale ahaan, waxaa lagu soo bandhigay maqaal) ama jimicsiyo kale in ay ka shaqeeyaan kooxaha muruqa kuwan waxaa ka mid ahaa:

• deltoids (iftiimiyay in green);
• muruqa supraspinatus (cas);
• Trapezoid (iftiimiyay in pink);
• Front serratus (iftiimiyay in huruud).