Vakafugama Zottmana: Lead unyanzvi zviitwa

Izvi boka tsandanyama akadai honokono, nokuwanda vatambi idambudziko nzvimbo. Chokwadi chokuti mureza kurovedza mumaoko dzinenge vasakanganise nzvimbo iyi. Bole Uyezve, honokono zvakananga edza kwete vapinze. Izvi imhaka yokuti, kuva hwakanyatsorwisa simba tsandanyama boka, honokono matai nokukurumidza, uye nemharu tsandanyama havasi kuwana zvakakodzera mutoro. Asi kukudziridza zvakakodzera, uye pane zvikonzero zvinenge zviviri. Chekutanga, muviri inofanira kukudziridzwa proportionally. Uye chechipiri, akasimba ari honokono, akasimba chatakagara. Asi ndisina simba simba mumitambo varume vane hapana kuita.

Vakawanda vakaona kuti vanhuwo loaders honokono anotarira akasimba zvikuru kupfuura vatambi vari nyanzvi. Chokwadi kuti chaiye kudzidziswa mutambi kunechekuita tsandanyama ichi boka chete kuburikidza flexion uye kuwedzera ruoko uye muchanza compression. Zvisinei, kuti honokono ndeimwe mashandiro zvakadai kutenderera, uye yakawanda chikamu matanda aro kuti chinangwa ichi uyewo rinotarisirwa. Zvakaratidza kuti munhu anoita zvakasiyana-siyana basa simba, pumps honokono nani kupfuura frequenter pamusoro yokurovedza muviri. Zvaive munguva vachishandisa kutenderera bhurasho ndiyo yose pfungwa yechiitwa, pamusoro tozotaura nhasi.

Vakafugama Zottmana - old muviri kuti ikozvino vanhu vashoma chaizvo kushanda kwavo kudzidzisa, asi pasina. Kunoitawo kuti kushanda vose biceps uye honokono. Ngationei kuti pachiitwa ichi zvinogona kukubatsira mukusimbisa muviri ano.

General unhu

ichi, sezvo kare ambotaurwa, anorovedza tsandanyama pamusoro pamafudzi nezvakarurama honokono. Izvi zvinoitwa kuburikidza supination uye pronation yacho chiningoningo. Kuekisesaiza zvichatevera matambudziko zvikuru chaizvo, saka rinoshandiswa mukurovedza yavo, kwete vatambi vose. Kunze kudzidza tsandanyama, zvinobatsira kuti kuwedzera kubata uye kuvandudza Neural kubatana. Nzira iri nyore kunzwisisa, asi zvakaoma kuti tsandanyama. Saka, pakutanga inokurudzirwa kwete kumhanya kuwedzera kurema dumbbells. Zviya, George Zottman kurovedza pamwe dumbbells yairema makirogiramu 50. Asi tisati kusvika nhamba dzakadaro, zvinokosha kuti vadzidze magadzirirwo.

Vakafugama Zottamana Kazhinji anoshanda ari kuvakwa chokudzidzisa biceps kana shure, uyewo inodziya-up nokudzidza biceps. Ikodzere vatambi chero pamwero. For beginners muchibayiro anonakidza kurovedzwa Neural kubatana uye ayo pakawanda. A unyanzvi weightlifters sarudza kuti kuvandudza dzichipfekeka ehupfumi kwemaoko, iyo anowedzera simba prices ari deadlift uye pabhenji wokudhinda.

Izvo tsandanyama vari kushanda

Pakutanga zvinoita seboka nyore muviri curl they nokuda biceps. Zvisinei, kana iwe kunyatsotarisa, zvine vamwe kusiyana, nokuda izvo zvinoitika vapinze zvakawanda tsandanyama. Somugumisiro, kana zvakanaka vaurayiwa, Zottmana akabvumira vachikotama basa kubva tsandanyama idzi:

1. brachioradialis tsandanyama (brachioradialis).

2. flexor carpi radialis tsandanyama.

3. flexor digitorum.

4. pronator teres tsandanyama.

5. Biceps (refu uye musoro pfupi).

Padanho rimwe nerimwe sangano mutoro anogamuchira imwe tsandanyama. Sezvineiwo, akangwara brachioradialis tsandanyama kana kuitwa nemazvo, muviri chichange akanzwa inopisa manzwiro ari pamapfudzi nzvimbo. Kana, zvinoreva kuti zvose zvinoitwa zvakanaka.

waivako chidobi

Saka, usati watanga kupomba maoko, unofanira kutora pokutangira nzvimbo: kuti atore dumbbell, kuva yakatwasuka, ruramisa maoko enyu, emaoko aimanikidzwa mumuviri uye nezvanza kutarisana mumwe. Ndiyo nguva kutanga flexing. With inofemwa maoko akapeta. In padariro wokutanga sangano emichindwe vanofanira dhipuroya kumusoro. Pamusoro unofanira kumbomira kuti biceps kunonyanyisa mutoro.

Zvino tinogona mberi unotevera Danho - richikwidibira dumbbell. First unofanira kutendeuka chiningoningo rako kuitira kuti maoko akatarisa pasi. Nyatsoongorora, nomweya, maoko shure pokutangira chinzvimbo. Pano, pfungwa, uye zvose.

zvakafanana zvikanganiso

Kazhinji, achiita flexion Zottmana, vatambi kubvuma zvikanganiso izvi: vachifungawo inodziya-kumusoro, kutadza kufema, rinorema uremu dumbbells.

Zvakakosha kuyeuka kuti mweya uri pamusoro amplitude. Regai kuita izvozvo nechepasi kana kutungamirirwa kufamba. Inogona gogodzai nokufema uye kuti omesa chiitwa.

Kana inodziya-kumusoro, ipapo usati watanga flexing Zottmana, unofanira kugadzira nyore marongedzero up tsandanyama ari maoko. Zvinogona kuva senguva dzose kutenderera, uye kushanda pamwe chiedza dumbbells (pachaunga kutenderera, achitambanudza).

anobatsira zvahungava hwakaita zvakavimbika

gokora flexor Achashanda nani zvikuru, kana iri pamusoro apo dumbbells vari muchipfuva pamwero, zvishoma dzinofamba kugokora pasi. Kana uchinzwa kuneta zvikuru, zvinokwanisika kumbosendeka dumbbells uye kuti masekondi mashoma nesimba kukwazisana. Izvi kuchinja nyore anobvisa mutoro kubva munwe, uye iwe unogona kuramba vachikotama Zottmana.

Tenderera mumakwenzi panguva nokumutswa richikwidibira vanofanira kungwarira chaizvo. Tsandanyama vane basa honokono kutenderera, zvakanaka dzikamisa masangano aya. Zvisinei, kana iwe kuti munogodorerei, vanogona kutambura. Zvinokurudzirwa kuita muviri ichi panopera kurovedzwa, nokuti zvikuru unorema iri pamapfudzi rwakashodoka. Zvakakosha kusarudza zvakarurama uremu dumbbells. Apo 12 repetitions vanopiwa iwe pasina matambudziko, uremu hapandiringani. Zvakafanira kuti ari rechi8 kudzokororwa haana simba.

Chinhu chinonyanya kukosha chero kudzidzisa - michina. Saka kana iwe usingagoni kuita zvinhu zvakarurama nemaoko maviri chete, edza maoko humwewo, kungotarira nomumwe wavo.

chengetedzo

Chiitwa ichi anonzi ngozi zvachose, asi kana ukasateerera mabikirwo, pangava nematambudziko. Chinhu chokutanga kuyeuka - flexion aita zvakanaka, achibatsirwa tsandanyama simba. Chokwadi jerk isingagamuchiriki. Zvikasadaro mutoro pasingadiwi kuwana bandauko vadyi, vatambi vazhinji akanaka simba.

Kuwedzera, hwokuchengetedza vadyi, zvinokosha kushanda pamwe hwomutambarakede uremu. Chokwadi, zvinogona kuva zvakasiyana nomumwe mumhanyi. Asi kutanga, Zvinokurudzirwa kutora 3 makirogiramu dumbbells. Regai murege nezveimwe diki uremu. Aifanira nenzira isingaoneki achitovabatsira kunatsiridza magadzirirwo uye kunzwa tsandanyama basa.

The shure yose racho anofanira wakaiswa. Musaedza kubvisa dumbbells shure nechisimba. Bapiro mune shanduro iyi kwete. Uyezve, vaya vane simba shure, unogona kuva nengozi.

anatomi

Ruoko Tsandanyama vari boka duku, izvo vangava Mabasa maviri: flexion kana kuwedzera ruoko. Kuwedzera zvinokosha kushanda, ruoko tsandanyama uye kunogonawo pronated supinate bhurasho. Sezvo pachiitwa ichi chinosanganisira Implementation ose pamusoro mashandiro (kunze kuwedzerwa kosi), zvinoita misoro maoko.

mhedziso

Kazhinji, kurovedza ruoko, vatambi vazhinji vanoregeredza honokono, achida chete kutanga pamafudzi tsandanyama. Kurovedza nokuda biceps uye triceps Chokwadi, anobatsira, asi chete kana vachiita, rimwe zuva uchaona kusava kubata simba uye maoko disproportionate. Naizvozvo zvakafanira kuti titaure kurovedzwa yakaoma uye kunyange dzimwe nguva vapinze honokono. Usakanganwa pamusoro kuchengeteka, uye pakarepo kutora guru uremu. Tora ichitsvaka inflections Zottmana dumbbells 3 makirogiramu, uye nokukurumidza uchadzidza zvakakodzera unyanzvi.