Makina osindikizira a dumbbell ndichinthu chochita zolimbitsa thupi chophatikizira kulimba kwa minofu ya lamba ndi miyendo. Kusunthaku kuli konsekonse, chifukwa chake imagwiritsidwa ntchito pamasewera ambiri: kuyambira othamanga mpaka kukweza magetsi. Makina osindikizira amawerengedwa kuti ndi masewera olimbitsa thupi ovuta kwambiri, mosiyana ndi makina osindikizira, chifukwa zimafunika khama kwambiri kuti mugwiritse ndikukhazikika pazomwe zili mmanja.
Kuchita masewera olimbitsa thupi ndi ma dumbbells kumathandizira kuti minofu yanu ikonzekeretse zolimbitsa thupi zovuta komanso zovuta - dumbbell jump (thrusters).
Ubwino wochita masewera olimbitsa thupi
Chofunika cha masewera olimbitsa thupi ndikuwongolera kukula kwa thupi. Miyendo mu gululi imagwira ntchito yothandizira minofu, ndipo katundu wamkulu amagwera paminyewa yamikono. Chifukwa cha ntchito ya miyendo, mutha kukweza zida zambiri kuposa makina osindikizira achikale, potero mumasinthira manja anu zolemera zolemera.
Makina osindikizira a benchi ya dumbbell cholinga chake ndi kukulitsa mphamvu, changu komanso kulumikizana kwa othamanga.
Kuchita masewera olimbitsa thupi kumakupatsani mwayi wolunjika m'magulu osiyanasiyana amtundu umodzi.
Ubwino wa makinawa ndikuti, mosiyana ndi makina osindikizira, kulemera kwa ma dumbbells kumatha kusiyanasiyana kutengera momwe othamanga alili olimba. Ngati mukufuna, mutha kutenga ma dumbbells ndi kulemera pang'ono (2-5 kg) kapena kugwira ntchito ndi dzanja limodzi. Kuphatikiza apo, sikuti wothamanga aliyense amakhala ndi kusinthasintha kwa mkono komwe kumalola kuti barbell iyike pamapewa ndi pachifuwa, ndipo vutoli silimabuka ndi ma dumbbells.
Ndi minofu iti yomwe imagwira ntchito?
Pakati pa masewera olimbitsa thupi, magulu otsatirawa akukhudzidwa:
- minofu ya pectoral (mtolo wapamwamba wa minofu ya pectoral);
- mitolo yamkati ndi yapakati ya minofu ya deltoid;
- triceps.
Mu thupi ntchito m'munsi:
- katemera;
- minofu ya pakati;
- minofu yaying'ono ya gluteal.
Minofu yam'mimba (rectus abdominis ndi oblique m'mimba minofu), lumbar kumbuyo minofu, trapezius minofu, ng'ombe yamphongo ndi tibial anterior minofu imakhala yolimbitsa minofu.
Njira zolimbitsa thupi
Makina osindikizira a benchi ndi masewera olimbitsa thupi osiyanasiyana, chifukwa chake, kapangidwe ka maluso ake ayenera kuchitidwa moyenera.
Choyamba, muyenera kuphunzira momwe mungagwiritsire ntchito makina osindikizira a dumbbell mutayimirira kuti mukhale olimba molimba mtima mgawo loyambirira la mayendedwe omwe ziphuphu zili pamapewa. Ndipo pokhapokha mutapitiliza kuchita makina osindikizira. Mgwirizano wamapewa ndi wolumikizana kwambiri m'thupi la munthu ndipo nthawi yomweyo umavulala mosavuta, chifukwa chake, sankhani mokwanira ma dumbbells ndikuyang'anitsitsa kulondola kwa zolimbitsa thupi. Zitha kukhala zokopa kukweza kwambiri kuposa kuthekera kwakuthupi kwa wothamanga, zomwe mosakayikira zingapangitse, kupotoza njira, ndipo poyipitsitsa, kuvulaza.
Njira mwatsatanetsatane popanga makina osindikizira benchi ndi ma dumbbells ndi awa:
- Tengani malo oyambira: tengani zopumira m'manja mwanu ndikuzikweza pamapewa, ndikuziyika mofanana. Ikani miyendo yanu wokulirapo pang'ono kuposa mapewa anu. Yang'anitsani maso anu patsogolo.
- Kupuma pang'ono, khalani pansi (koma osati mozama kwambiri - mwa 5-10 cm), ndipo, mutakweza miyendo yanu, kanikizani ma dumbbells ndikutuluka kwakuthwa, kutulutsa mpweya. Ma dumbbells amayenera kukwezedwa ndikusuntha kozungulira. Ndipo manja akuyenera kunyamula mayendedwe awa ndikupitiliza mpaka chigongono chikakhala chowongoka.
- Mutatha kupuma kwambiri, tsitsani ma dumbbells ndikubwerera pamalo oyambira.
Mfundo yofunika: kuti muchepetse zovuta pamalumikizidwe amanja, miyendo ndi msana, muyenera kugwada pang'ono kuti mugwire mukamatsitsa zopumira m'mapewa anu.
Zolakwitsa zina
Ochita masewera othamanga ambiri, osamvetsetsa bwino maluso ndi mawonekedwe a zochitikazi, amapanga zolakwitsa zingapo zomwe sizingakhudze thanzi lawo, koma tanthauzo la zolimbitsa thupi lingasokonezedwe, chifukwa chake zomwe maphunziro sangakwaniritse. Zolakwitsa zoterezi zimapangidwa pomwe wothamanga amaiwala kugwiritsa ntchito miyendo yake ndikuyamba kuchita atolankhani oyimilira oyimilira. Zotsatira zake, mikono imadzazidwa, ndipo miyendo imakhalabe yosachita nawo kayendedwe.
Kulakwitsa kwina kofananako ndikubisalira pansi pa projekiti panthawi yokwanira manja ndi zida zopumira. Kuyenda kumeneku kumachepetsa pang'ono katunduyo m'manja ndikuupititsa ku miyendo, zomwe ndizosiyana zolimbitsa thupi - kugwedeza.
- Kukhazikika kolakwika (malo) a dumbbells mgawo loyambirira lantchitoyo. Vutoli limabweretsa chakuti minofu ya deltoid ili pamavuto nthawi zonse, ndipo cholumikizira paphewa chitha kuvulazidwa, chifukwa panthawi yomwe ikukankha, chidwi chamiyendo chidzagwera.
- Cholakwitsa chofala kwa oyamba kumene ndikuwongolera mikono ndi zomveka kumapeto komaliza kwa gululi. Palibe chiopsezo chilichonse chovulala, komabe, mayendedwe otere sawerengedwa pamipikisano.
- Wokwera kwambiri akamagwira shvung. Kulakwitsa kumeneku kumabweretsa kusokonekera kwa minofu ya mwendo, chifukwa chake zolimbitsa thupi zimasokonekera.
- Kusintha kwadala m'chigawo cha lumbar kuti chithandizire kuyenda. Zikakhala kuti kulemera kwa ma dumbbells kumakhala kolemetsa kwambiri, ndipo mikono singathe kuthana ndi zolemetsazo, wothamanga akhoza kuyamba kugwada kuti aphatikize magulu olimba kwambiri a minofu (pectoralis minofu yayikulu), yomwe ndi gulu lowopsa kwambiri msana.
Musanachite makina osindikizira a benchi, monga musanachite masewera olimbitsa thupi ena onse, kumbukirani kuti muzimva kutentha kuti musavulazidwe Mukamachita masewera olimbitsa thupi, musangotsatira njira yosunthira, komanso kupuma koyenera.
