French bhenji wokudhinda pamwe dumbbells: mabasa michina, zvinhu uye vanorumbidza

maoko Big - chinangwa munhu. Asi kuti chakakurisa, unofanira kuedza. Kazhinji beginners vari kuteerera zvikuru kuti biceps uye triceps iduku zvikuru. Ndicho isiri nzira, nokuti triceps achipfeka zvinopfuura 60% maoko. Uyezve, kunyange pumped chaizvo biceps haringamiri kubuda kana isina "Prop" triceps. Saka ngatitangei kuva vanyatsobatanidzwa uye kushanda zvose tsandanyama! Nhasi tinotaura yakajairika uye inobudirira muviri nokuda triceps.

General unhu

Wakadaro muviri, sezvo French pabhenji wokudhinda pamwe dumbbells, anobvumira unhu kushanda misoro zvose vatatu triceps. The inofamba nechokuita vadyi mumwe chete (kugokora) uye shoma uwandu ebetsero tsandanyama saka muviri chokuita insulating. Zvinobatsira uye inobudirira kuti vatambi upi sandara, asi kunyanya beginners. Kana uri mutsva uye uchida kuona basa extensor maoko, sarudza mumwe muchina French pamwe dumbbells nhema.

Base nokuti triceps pachiitwa anomiririrwa dzakadai dips uye muchisviniro tsvimbo nhema rakamanikana rokuona. zviitwa izvi zvinosanganisira akawanda mapfundo vakawanda zvakasiyana tsandanyama fibers.

Kana kuti French bhenji venhau pamwe dumbbells

Sezvo muviri ari insulating, zvinokosha kuita ake kana mangwanani makirasi kana pakupedzisira. Zvose zvinoenderana nzira yako kudzidziswa. Somuenzaniso, kana uri kuroorana nzira pre-kuneta, ipapo ita muviri ichi unofanira kuisa. Uye kana kurovedzwa kwenyu iri rakaitirwa yenguva dzose urongwa, zvakanaka kusiya French pabhenji wokudhinda pamwe dumbbells pakupera mukirasi, kana yose Database vachaitwa.

Kusiyana kubva analoginen barbell

Kusiyana zvakafanana muviri pamwe barbell bhenji wokudhinda pamwe dumbbells kwete travmoopasen. Dumbbells kubvumira kuti kuwedzera amplitude kufamba pamusoro maoko uye kuti basa zvikuru yakachengeteka nokuda emaoko. Uyezve, mune dzimwe dhigirii basa unobva tsandanyama ari fudzi bhanhire uye muchipfuva. Asi chikuru mutoro inowira mumusoro refu extensor maoko. Chimwe ndinoiitawo bhenji wokudhinda pamwe dumbbells - hapana mutsipa, uye ipapo, havana kuwira pasi.

Asi kwete pasina zvainovhiringidzawo. Kungofanana muviri, tichishanda zviyero zvairema kupfuura danda saizvozvo. uremu. Pfungwa yacho ndeyokuti kana tichishanda dumbbells vanofanira kuramba kuongorora Kufambisa uye zvakakodzera amplitude maoko. Kana iwe zorora zvishoma, vane chokwadi kutungamirira divi, uye kunogona kuva nengozi zvikuru nokuda mapfundo. Panyaya iyi, chikuru basa nomutambi panguva yechiitwa - kuchengeta emaoko munzvimbo newokuti mumwe. Izvi zvakaoma kuita, kunyanya kana tsandanyama vaneta uye vanovavarira kubatanidza basa chipfuva papfudzi. Asi kana muchigona kuita napo kutongwa kufamba, kwete chete achaponesa majoini, asi zvakashanda zvakakwana triceps.

French bhenji wokudhinda pamwe dumbbells: Lead unyanzvi

1. Saka, kutanga kugadzira dumbbells maviri uzviise kunhivi pabhenji. Akagara kumucheto pabhenji, tora dumbbells akaaisa pamabvi ake. Zvino uchava wakasununguka akarara pasi. Nhema pamusoro chinjikira pabhenji uye simudza dumbbells kumusoro. Maoko dzinofanira fudzi upamhi voga uye pane dzinoita kuti muviri zvakanaka. Palm apo kutarisa mumwe. Rangarirai chinzvimbo ichi, sezvo tsime.

2. On Kufema zvishoma nezvishoma kudzikisa dumbbells mumusoro chero zvavo pasi chikamu haangavi aonekwa chete chechetere pamwe nenzeve. Kana achideredza emaoko uye mapfudzi zvinofanira wakaiswa. Vanoshanda chete emaoko uye emberi.

3. Kumbomira chete mahwanda wechipiri nechepasi, pamusoro exhale kuita kwakanaka vachisimudza dumbbells kuti pokutangira chinzvimbo. Hands vanofanira ruramisa nzira pasi triceps wakaderedzwa napo.

4. Inoramba chete kuita basa 8-12 nguva. Kutaura kuguma extensor maoko zvakanaka vakaneta, unofanira kusarudza nokuchenjera uremu dumbbells. Musava nousimbe kupedza kuchitsauko mharidzo.

manotsi

1. zvishoma pamusoro Champ. Usatsvaka kutora kumuremera anoshongwa. With yakakodzera unyanzvi kuchaita zvakakwana uye uremu duku. A kukwirira uremu kungaita kuti nemigumisiro - stretchable shwashwa uye mudzira zvinokuvadza.

2. Kana uine dambudziko kugokora vadyi, zviri nani kuti kutsiva French pabhenji wokudhinda pamwe dumbbells neimwe muviri, apo mutoro pamusoro kugokora haasi guru. Izvi zvinogona kuva zvinokosha muviri Somuenzaniso, bhenji wokudhinda rakamanikana rokuona.

3. Kana zvakaoma kuongorora nemaoko maviri, unogona kuita sangano rave. Munogonawo chingabatsira kukurira ake norovyaschie kumbomira - kushandisa dumbbell. Panyaya iyi, iye dumbbell chinofanira kupfuura mumwe chinhu. Chitore rinomira saka, sezvinoratidzwa mufananidzo.

4. Kana uchida kucheka triceps zvakanyanya - hapana mubvunzo. Simply tenderera mumakwenzi ari kumusoro kusvikira kunze kuitira kuti maoko akatarisa mberi. Agodzoka mumakwenzi kuti nzvimbo yaro yepakutanga uye mberi.

5. The huru pakutanga - pedyo achitonetsekawo pamafudzi uye emaoko. Chete anoshanda kugokora!

6. Zvakakosha kuongorora amplitude ari kufamba uye ndechokuti tsandanyama unotemwa kumusoro zvakanaka uye pasi rwakatambanudzwa.

7. Kuti zvishoma kuwedzera kuwanda inofamba uye kubatsira triceps ane tatamuka yakanaka pasi nzvimbo, unogona kuteura ruoko kuti musoro zvishoma.

8. Kuti vazvidzivirire pakugumburwa dumbbell anogona kushandisa anosungira. chiyero ichi ruchatibatsira uderedze tsandanyama ari honokono, izvo basa simba rokudzora , uye mushure Workout akanaka nguva dzose zviyeuchidze, kukuvhiringidza kubva chipfuro tsandanyama.

Home nokudzidziswa

Kana uri mumba uye iwe usina bhenji, usanetseka. Chiitwa ichi kunogona kuitwa pasi. Uyezve, yeFrance pabhenji wokudhinda pamwe dumbbells pasi hapana zvishoma inobudirira pane pamusoro pabhenji.

Kuwedzera kune French pabhenji chewaini, unogona kugadzira dzose bhenji wokudhinda triceps. Zvakasiyana chete nzvimbo honokono - yaenda perpendicular kuti muviri. Chiitwa ichi chakaitwa nerimwe ruoko yoga, uye anogona kuzadzisa munhu amplitude akanaka kunyange pasi.

mhedziso

Nhasi, tinonzwisisa kuti kushanda triceps tsandanyama achibatsirwa rechiFrench pabhenji wokudhinda. Usarerutsa triceps, nekuti zvose zvinokosha tsandanyama mumuviri wedu, uye kunyange biceps yakaisvonaka pasina triceps haazooni zvakanaka! French bhenji wokudhinda pamwe dumbbells vasikana kwakafanana kushanda sezvazvakaita varume. Chidobi zvakasiyana. pano chete vasikana kazhinji regai kuita kupomba triceps. Uye chete kudzura maoko ake.

Uye pakupedzisira, vanoyeuchidzwa kamwe zvakare kuti kuchengeteka hwatakazvarwa, uye noutano zvikuru kupfuura runako!