Indlela yokulwa - Arnold yokulwa amanga, ukuhlala nokuma

U-Arnold Schwarzenegger uyisibonelo sabathile abaningi abahlanganyela ekuthuthukiseni umzimba wabo. Ngenxa yokuhlangenwe nakho kwakhe nolwazi lwesakhiwo se-muscle, umlingisi odumile nomakhi womzimba banikeza umsebenzi oyingqayizivele wokusebenza emahlombe.

U-Arnold wrestling - yiziphi imisipha esebenza?

Ngenxa yokuthi ngesikhathi sokuzivocavoca, izandla zenza ijika, amaqembu e-muscle ahlukene ahilelekile emsebenzini. Iningi lomthwalo uwela ezinxenyeni ezintathu zemisipha ye-deltoid. Kumele kuqashelwe ukuthi umsebenzi we-Arnold wokuzivocavoca uthuthukisa ama-muscle fibre deltious engabandakanyeki emshinini we-classic, ngakho amahlombe azobukeka ekhululekile. Ngaphezu kwalokho, i-triceps, i-trapezium, engxenyeni engenhla yemisipha ye-pectoral, kanye nemisipha enama-jagged and suprains iqhaza emsebenzini. Isikhwama sika-Arnold sisebenzisa imisipha phakathi nokuvivinya umzimba wonke, okuthinta ukusebenza kahle.

Inqubo yokulwa ne-Arnold

U-Schwarzenegger wayehlale ebheka ukunakekelwa okukhethekile emkhatsini wokwenza umzimba, ngaphandle kokungeke kwenzeke ukufeza imiphumela. Kunezinhlobo eziningana ze-nuances okufanele zicatshangelwe uma wenza ucingo luka-Arnold.

1. Ngaphambi kokwenza lo msebenzi, kufanele ulule ngokucophelela amalunga ehlombe, wenze ukujikeleza nokuhlenga.
2. Abaningi benza iphutha lokusebenzisa okokuqala isisindo esikhulu, kodwa kudingeka uhlolisise amakhono akho futhi uqonde indlela efanele yokubulawa, kufanele uqale ngomthwalo omncane.
3. Awukwazi ukubamba umoya wakho, ngakho-ke ukuxhuma kufanele kube ngomzamo, okungukuthi, ekusebenzeni komshini we-bench.
4. Ukukhipha umshini ka-Arnold, indlela okumele ibonwe ngokucacile futhi ingekho izinguquko, khumbula ukuthi awukwazi ukuphakamisa izimbongolo nge-jerks, njengoba lokhu kwandisa umthwalo emgodini.
5. Ngokuphathelene nenombolo yokuphindaphindiwe, kufanele ufike kancane kancane ezingeni elizokwenza izikhathi ezingu-8-12 ngezinqubo ezingu-3-4.
6. Ekugcineni kokuphakama kwalokhu kuhamba, kubalulekile ukwenza umshini ophezulu ngangokunokwenzeka ukuze uzuze ukukhishwa okukhulu kwezingxube ze-deltoid.
7. Ungathinti ama-dumbbells womunye nomunye phezulu kokuhamba. Uma ungayinaki le mithetho, izophazamisa ukuhamba kwe-motion futhi ingabangela ukulimala.
8. Kungcono ukwenza ucwaningo luka-Arnold ekuqaleni kokuqeqesha ibhande lehlombe, ngoba lo msebenzi uvuselela imisipha.

U-Arnold's Bench Press

Lokhu okuhlukile kokusebenza kubhekwa njengokukhetha futhi kungcono ukukwenza ebhentshini ngokuvuselela okuzosekela emuva endaweni ehamba phambili. Lokhu kubaluleke kakhulu kubaqalayo, ngoba ngenxa yokwenza umshini ngamaphutha ungalimaza umgogodla. Isikhwama sika-Arnold esihlezi nama-dumbbells senziwa ngokulandela uhlelo olulandelayo:

1. Hlala ebhentshini bese ucindezela emuva esihlalweni noma ugcine endaweni ehamba phambili. Bamba ama-dumbbell ezingeni lehlombe ngezandla zakho kuwe.
2. Yenza kancane kancane ucindezela, futhi uma ama-dumbbell efinyelela ekhoneni lombono, kumele uqale ukuguqula izintende zezandla. Ungaqali ukwenza iphuzu ngaphambi kwephuzu elicacisiwe.
3. Lapho izintende zikhona ezingeni lomqhele, kufanele ziqondiswe ekhanda. Lapho izandla ziqondiswa ngokugcwele phezu kwekhanda, izintende kufanele zibhekiswe phambili. Ekupheleni kokunyakaza, yenza ume ngokuphefumula.
4. Ukuphindaphinda umzila wokuhamba, kuphela ekuqondeni, faka izandla zakho phansi, uthathe isikhundla sokuqala.

U-Arnold bench press

Abanye abagijimi bakhetha ukwenza lo mkhuba ngenkathi bemile, kodwa kulokhu, umthwalo osemuva usukhuphuka, ongabangela ukulimala, ngakho qinisekisa ukuthi umhlane wakho usesikhundleni esiphambili. Mayelana nendlela yokwenza kahle umshini ka-Arnold's bench press, okuchazwe ngenhla, into esemqoka akufanele ukuguqula emuva. Kumele uqaphele ukuthi le ndlela yokuzivocavoca ibuye ilayishe izigxobo ezihlangothini zemisipha ye-deltoid.

U-Arnold's Bench Press

Abanye abagijimi benza lo msebenzi futhi basuka esimweni esivamile, okukuvumela ukuba ususe umthwalo kusuka emgodleni. Umshini onjalo u-Arnold Schwarzenegger uchaza ukuhambisana nenani lezinombolo eziningana:

1. Kudingekile ukuba uhlale ebhentshini elingenalutho, ubeke unyawo olugcwele phansi.
2. Gcina izingqungquthela eduze kwamahlombe akho, bese uqhuba umshini wokunyathelisa ebhentshini njengoba kuchaziwe ekuqaleni.
3. Kunconywa ukuthi ugcine ucindezelwe ngokumelene nebhentshini futhi ungabuyiseli emuva.

U-Arnold wrestling for girls

Ukuze ube nomzimba othuthukisiwe, ubulili obufanele kufanele buqaphele ukuthuthukiswa kwazo zonke amaqembu omzimba namahlombe, kufaka phakathi. Ngalesi sizathu, ngokuvumelana nomshini ka-Arnold, inqubo yokwenza amantombazane ayifani nezeyindoda yesilisa, kodwa kunezinye izici ezibalulekile okufanele zicatshangelwe:

1. Kubalulekile ukuthi uqale ukuqeqesha ngesisindo esincane ukuze ufunde kahle inqubo. Ukwandisa umthwalo kufanele kube bushelelezi.
2. Ukuze uthuthukise ama-aesthetics we-relief muscular, kubalulekile ukwandisa inani lokuphindaphinda.
3. Ungesabi ukuthi amahlombe azoba mkhulu, ngoba kulokhu udinga ukuzivocavoca ngesisindo esiningi futhi uthathe amaprotheni amaningi .