Ọzụzụ azụ a na-amụ: nkpa-n'aka nzube na belt

Strong nwoke e ji sara n'ubu, ike aka na a siri ike azụ. Ọ bụrụ na aka ọtụtụ mgbe eleghara anya na ọzụzụ usoro, na azụ mgbe ụfọdụ na-anọgide "nke ukwuu." Ma ọ bu azụ mọzụlụ ịhazigharị gị postcho na-enye echiche nke massiveness eme egwuregwu ọnụ ọgụgụ. Gịnị omume nwere ike rụrụ ke mgbatị maka a mgbatị azụ?

deadlift

Nke a mmega na-e si set of powerlifting. Power nzube - otu n'ime ndị isi ọzụzụ nke triathlon, nke na-enye ohere na-arụ ọrụ 70 percent muscle. N'ihi mmetụta nke ihe omume a na-achọrọ na mmanya na ihe ibu. Ma na n'otu oge izere azụ unan, mkpa nditịm rube na ya, mmejuputa iwu Usoro. Na n'ihi na mbụ i kwesịrị ịrụ ọrụ na naanị obere arọ na nanị n'okpuru akara nke na-enye ọzụzụ.

Ihe kachasi mkpa na deadlift dị mfe - mkpa ka ị bulie a udele guzo n'elu ikpo okwu, guzo na ya. O nwere ike iyi na mmetụta abụghị nke ọzụzụ dị otú ahụ. Ma, nke a dị mfe ije na-arụ ọrụ ọzọ muscle karịa ihe ọ bụla ọzọ mmega.

Ekwu okwu nke na nkà na ụzụ, ọ bụ uru na-arịba ama na isi akụkụ na mkpa ka ị na-echeta, na-eme deadlifts - ogologo azụ. N'ihi ya support na nche nke ala vertebrae kasị eme egwuregwu na-eji ibu belt. Na idebe a ọtụtụ ibu n'aka ya n'oge dum set nwere ike ji mee gymnastic straps.

Setịpụ mkpanaka na belt na mkpọda

Nke a mmega nwekwara ike ikwu na udi nke isi site na nke na-arụ ọrụ a dị ịrịba ama nke dị iche iche nke azụ uru. Setịpụ mkpanaka na belt na mkpọda ga-enyere beginners na ahụmahụ na-eme egwuregwu na-amụba ego nke muscle uka na mma gị postcho.

Ọ na-amalite na-esonụ iche iche nke azụ mọzụlụ: latissimus, nnukwu, gburugburu, biceps, n'azụ nke deltoid, rhomboid uru na "trapeze".

Setịpụ mkpanaka eguzo rụrụ n'ụbọchị ọzụzụ azụ mgbe a ike nzube. Ụfọdụ na-eme egwuregwu na-eji ihe omume a na-enye udi azụ uru na-arụ ọrụ ndị nta dị iche iche na-enye ha ihe enyemaka.

The kasị mma nhọrọ maka ihe omume a ga-ozi ịrụ 3-4 tent nke 10-13 repetitions. N'ime otu obibia dị mkpa ịnọgide na-enwe otu n'akuku nke nchepụta nke toso.

Olee otú ime ọchịchọ?

Tụlee otú n'ụzọ ziri ezi na-arụ na mkpanaka Tinyenụ ná mkpọda. Usoro a kpụrụ si akwụkwọ ọnọdụ na-aghọ yiri nzube. Ọ dị mkpa na-elu n'elu nke n'olu adịgide na ubu n'obosara, azụ ogologo, ahu tilt-atụ na n'akuku nke banyere 30 degrees. The ụkwụ ga-kpudo n'ụkwụ, na pupụtara - gbara alụkwaghịm na aka. Aka na-amalite ọnọdụ kwesịrị kpọmkwem perpendicular ka ikpo okwu. Na-elo, na-amalite imezu ọchịchọ. Elbows ga-rụrụ ihe yiri ka ọ bụla ọzọ, na-atụba ha. Mgbe n'olu bụ na belt tuo agụba dị ka nso dị ka o kwere na mgbe ahụ belata mmanya mbụ ọnọdụ.

Gịnị bụ ihe dị mkpa na-echeta?

Nzube mkpara ka a belt-enye gị ohere ịgbanwe na-emesi ike nke ibu dabere na ihe muscle otu kwesịrị ụfọdụ ọrụ. Nke a nwere ike na-enweta site na-agbanwe agbanwe obosara nke adịgide ma tilt toso.

Ọ bụrụ na ị na-elu n'olu wider karịa ubu n'obosara, njupụta nke ije ga-erughị, na nke kacha nke ibu n'otu oge ga-esi na latissimus dorsi muscle. Ọ bụrụ na mkpara sere belt-agba a warara adịgide, mgbe ọzọ na-amalite na-arụ ọrụ gị biceps, njupụta nke ngagharị na-abawanye.

Ọ dịkwa mkpa ka anyị cheta na ọ dị ihe ọzọ na nzuzo, nke bụ fraught na nzube mkpara ná mkpọda - adịgide nwere ike ịbụ na-atụ ma laa azu. Plus kpọmkwem adịgide bụ iji elu nke latissimus dorsi, na mwepu - ewere akụkụ na ihe omumu nke trapezius muscle.

Reverse adịgide na-enye ohere a mma "nkọ" na ala nke latissimus uru, ma ụfọdụ nke ibu-ewe biceps.

ARO NDỊ traction

Sere mkpanaka na belt me ezi mmetụta, ọ dị mkpa na-eso ndị a nwere ikwu nwere na-eme egwuregwu:

- Iji mepụta mmega were were, na-enweghị jerks.

- Jiri a gymnastic straps jide n'olu ofụri set. Ọtụtụ na-arụ ụka nke na enweghị straps na-enye ohere ka ike na aka uru. Nke a bụ bụchaghị eziokwu. Ma ọbọ a, ndị na-eme egwuregwu chezọrọ isi ihe mgbaru ọsọ - ịzụlite azụ uru. Mma iji straps na aka traction ma zụọ iche iche.

- Nọgidenụ na-azụ ọtọ. N'ihi nke a "àgwà" ị ga-enwe ike ịnọgide na-emebibeghị ya niile hey ma zere ogologo "ọpụpụ" si ọzụzụ usoro n'ihi otu ihe.

- Run nzube kwesịrị ịbụ ya na ájị ya, na ọ bụghị ka ya obi. Ma ọ bụghị ya, nke a mmega ga-abụ isi nsogbu na-adịgide na deltoids na latissimus na ndị ọzọ na nnukwu muscle iche iche-anọgide na sidelines.

Ọtụtụ na-eme egwuregwu dị iche iche àgwà na nzube mkpara ná mkpọda nke obodo belt. Onye weere ya na-enweghị isi mmega ahụ n'otu mgbagwoju na deadlifts, na onye chọtara ya a bara uru ngwọta maka mmepe nke azụ uru. Ke adianade do, na-eme egwuregwu mgbe ụfọdụ pushes mgbagwoju anya Usoro nke traction na belt, na elu na-oriri nke ike mgbe ọ na-gburu. Ma, mgbe ọ mụtara ihe a, ị ga-enwe ike iji nweta ọbụna mma arụpụta ike ọzụzụ.