Makina osindikizira a benchi yaku France: maluso, omwe minofu imagwira ntchito ndi zomwe m'malo mwake * Crossfit

Mwa zonse zomwe timachita kuti tikwaniritse ma triceps, makina osindikizira a ku France ndi ofunika kwambiri kwa ife. Ntchitoyi, pamodzi ndi kukankhira pazitsulo zosagwirizana ndi benchi yosindikizira, ndi mtundu wa maziko, popanda zomwe sizingatheke kupanga ma triceps olimba kwambiri.

Pali kusiyanasiyana kwakukulu kwa izi: kugona pansi, kuyimirira, kukhala, ndi barbell, ndi ma dumbbells, pakhoma ... Lero tikambirana njira ziwiri zomwe zimakonda kwambiri: Chifalansa chogona ndi bala pamiyala yopingasa ndi yopendekera, popeza njira zina zonse zilibe kusiyana kwenikweni kuchokera pakuwona kwaukadaulo, ndipo ngati mwakwanitsa kusankha zomwe zanenedwa m'nkhaniyi, sipayenera kukhala zovuta ndi mitundu yonse ya zochitikazi. Tiyeni tiwone momwe tingagwiritsire ntchito makina osindikizira a ku France molondola, ndi minofu iti yomwe imagwira ntchitoyi, zolakwitsa zomwe anthu ambiri amachita komanso njira zina m'malo mwake.

Komanso m'nkhani yathu lero tikonza mfundo izi:

Njira zolimbitsa thupi;
Zolakwitsa zoyambira za oyamba kumene;
Chomwe chingalowe m'malo mwa ntchitoyi.

Kodi makina osindikizira achifalansa achi French amanyamula minofu yanji?

Makina osindikizira a ku France ndi masewera olimbitsa thupi omwe amaika nkhawa kwambiri pamtolo wautali wa ma triceps athu, omwe, kwa othamanga ambiri, ndi ovuta kwambiri kuyankha ku maphunziro olimba. Zonse ndizoyenda moyenera: apa titha kutambasula ndikufupikitsa mutu wautali wa triceps momwe tingathere. Pogwiritsa ntchito ma triceps olakwika kwambiri, othamanga ena amachita izi ndi barbell kapena ndi dumbbell pa benchi yopendekera pamtunda wa madigiri 30-45. Mitundu yofananira komanso yamankhwala yama triceps imalandiranso gawo lokwanira, chifukwa pamakhala kulumpha kwakukulu pakukula kwa minofu yamanja.

Kuphatikiza pa ma triceps, mitolo yakutsogolo ya minofu ya deltoid ndi minofu yakutsogolo imagwira nawo ntchito. Minofu yamkati ndiyofunika kuti thupi lathu likhale lolimba, motero amanyamula katundu wochepa.

Njira yolondola yochitira atolankhani aku France

Osati kokha kukula ndi mphamvu ya minofu yanu kutengera momwe mumatsata molondola njira yolondola yosindikizira benchi yaku France, komanso momwe mafupa ndi mitsempha imagwirira ntchito poyenda. Makina osindikizira aku France ndiimodzi mwazochita zokha pomwe pali chinthu chimodzi chokha, powasamalira, mudzachita bwino - luso.

Tsopano tcheru: ambiri ochita masewera olimbitsa thupi sadziwa momwe angapangire chosindikizira cha benchi yaku France ndi barbell molondola. Pali zolakwitsa zambiri: kuyambira pomwe panali zigongono mpaka pamiyendo.

Makina osindikizira a ku France ndi masewera olimbitsa thupi omwe amaika nkhawa kwambiri pamutu wautali wa triceps, womwe umakhala wovuta kwambiri kuphunzitsa.

Zonse ndizoyenda moyenera: apa titha kutambasula ndikufupikitsa mutu wautali wa triceps momwe tingathere. Pofuna kutambasula kwambiri, othamanga ena amachita izi pabenchi yopendekera pamtunda wa madigiri 30-45. Mitundu yofananira komanso yamankhwala yama triceps imalandiranso gawo lokwanira, chifukwa pamakhala kulumpha kwakukulu pakukula kwa minofu yamanja.

Udindo woyambirira

Choyamba, ikani barbell kumutu kwa benchi pamlingo wabwino kwa inu kapena funsani omwe mumaphunzira nawo kuti asunthe.
Pindani zigongono, pang'onopang'ono gwirani bar ndi zikhatho zanu patali kwambiri kuchokera pakatikati ndikuzikweza, ndikuwongoletsa bwino. Awa ndiwo malo athu oyambira. Kukula kwake kumadalira kuti mumagwira ntchito yanji, kotero kuti muthe kusiyanitsa katunduyo, ndikupangira kuti musinthe bala kuchokera kulimbitsa thupi kupita kulimbitsa thupi: owongoka, a EZ- kapena W-mawonekedwe, onse ndiabwino kwa atolankhani aku France.

Barbell benchi atolankhani

Bwinobwino yambani kutsitsa bala pansi, kwinaku mukupuma pang'ono. Pali malingaliro awiri onena za komwe projectile iyenera kutsitsidwa: kumbuyo kwa mutu kapena pamphumi. Ndikukhulupirira kuti ndikofunikira kutsitsa bala kumbuyo kwa mutu, ngati kuti tikufuna kuyibwezeretsanso pa benchi, pomwe tikuchulukitsa mayendedwe ndikutsindika katunduyo pamutu wautali wa ma triceps. Komabe, ziyenera kumveka kuti iyi si njira yabwino kwambiri yochitira masewera olimbitsa thupi, ndipo mmenemo munthu sayenera kuyeserera zolemera zazikulu zogwirira ntchito ndikunyalanyaza kutentha, kutenga mawu anga, kuvulaza zolumikizana ndi zotchinga pa benchi yaku France ndichinthu chovuta kwambiri.
© lawcain - stock.adobe.com
Mukatsitsa barbell mokwanira ndikutambasula bwino mutu wautali, yambani kufinya bala mpaka pamalo ake oyamba, ndikupanga mpweya wamphamvu. Poterepa, zigongono ziyenera kukhala zofananira pomwe zikutsika, ndizosavomerezeka kuzifalitsa mbali kapena kuzilowetsa mkati, ndipo matako, kumbuyo kumbuyo ndi nape akuyenera kukanikizidwa mwamphamvu pabenchi. Mukabwerera kumalo oyamba, bweretsani kayendedwe.

Ngati mukufuna kuti ntchitoyi ikhale yovuta kwambiri, yesani French Incline Barbell Press. Funsani bwenzi lanu kumalo ochitira masewera olimbitsa thupi kuti akupatseni barbell, sizabwino kwambiri kuti mudziponye nokha.

Ma biomechanics atolankhani aku France pa benchi yopingasa komanso yopendekera ndi ofanana, koma kupendekera pang'ono kumatipatsa mpata wotambasula ma triceps kwambiri (ndikuchulukitsanso zolumikizana ndi zingwe, kumbukirani izi nazonso).

Pachifukwa ichi, simuyenera kuyandikira atolankhani aku France mwachangu kwambiri komanso mopitilira muyeso, zolemera zizikhala zochepa, ndipo malingalirowo asasinthidwe. Mukamapanga makina osindikizira aku France ndi bala pamabenchi osunthika, mutha kukweza kumbuyo kwanu mutu wanu kuchokera pabenchi ndikubweretsa barbell kumbuyo kwa mutu wanu - izi ziziwonjezera masentimita angapo amtengo wapatali kumatalikidwe atolankhani ndikutambasula mutu wautali wautali kwambiri.

Zolakwitsa zoyambira wamba

Izi ndizopanda chilungamo, koma nthawi zambiri zolimbitsa thupi zimakhala zowopsa kwambiri. Atolankhani aku France pankhaniyi ndichonso. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino zolakwika zomwe zili pansipa ndikuyesera kuti musazibwereze.

Zigongono ziyenera kukhala zofananira nthawi yonseyi. Yesetsani kuwasunga, kuyenda kulikonse kumbali (makamaka mkati) kumawonjezera chiopsezo chovulala. Pofuna kupewa izi, yambani kupanga atolankhani aku France opanda zolemera zochepa, osakhazikika m'maganizo momwe mungathere osati kungotambasula ndi kutenga ma triceps, komanso malo am'magazi.

Osabwezeretsanso gudumu. Ndawonapo mobwerezabwereza mu masewera olimbitsa thupi chithunzi chotsatirachi - wothamanga amaika miyendo yake pabenchi pomwe atolankhani aku France akuyandikira, palibe tanthauzo lililonse pankhaniyi, katundu wa minofu sasintha konse, ndipo kumakhala kovuta kwambiri kukhalabe okhazikika pa benchi.

Osataya mutu wako mmbuyo. Nthawi zambiri, othamanga ambiri achichepere amaponya mitu yawo pansi (pansi pa benchi yopingasa) munthawi ya atolankhani aku France, makamaka kuti athe kutambasula ma triceps. M'malo mwake, palibe kusiyana kulikonse komwe mutu wanu upezeke, chifukwa matalikidwe adzakhala ofanana nthawi zonse. Koma ngati mutsitsa mutu wanu, kukakamizidwa kwanu kukukwera, zomwe sitifunikira konse pophunzitsa mphamvu.

Samalani chifukwa cha kutentha kwanu. Simuyenera kuyamba kuchita izi osatambasula bwino mikono yanu, mapewa ndi manja. Kunyalanyaza kutentha, posachedwa kapena mtsogolo mudzavulazidwa, ndipo simungathe kukonza bwino ma triceps - ndizovuta kwambiri "kumva" mayendedwe azilonda zoziziritsa ndi minofu.

Kodi njira zina ndi ziti atolankhani aku French barbell?

Mwinanso palibe masewera olimbitsa thupi omwe amalimbikitsa kwambiri kukula monga momwe benchi yaku France imagwirira ntchito. Komabe, kwa othamanga ena ntchitoyi idzawoneka yovuta kwambiri malinga ndi luso - zowonadi, ndizovuta pano kuyang'ana kwambiri ntchito yamagulu aminyewa omwe tikufunikira ndikuwunika momwe zigongono zilili. Itha kutsutsana ndi wina pazifukwa zina: kusintha kwaminyewa yolumikizana ndi chigongono, kuwonongeka kwa mitsempha, kuchira kuvulala, ndi zina zambiri.

Mutha kuyesa kuthana ndi vutoli pochepetsa zolemetsa mu atolankhani aku France kapena kusintha barbell kukhala dumbbells kapena block block. Mulimonse mwazomwe mungasankhe, magolovolo ndiosiyana pang'ono, ndipo mwina ena mwa iwo simumva kupweteka komanso kusowa mtendere, mwachitsanzo, mu benchi yaku France yosindikiza kuchokera kumunsi komwe kuli chiimire - ngodya ya chigongono mu mtundu uwu wa zochitikazo ndi yabwino kwambiri.

Ngati izi sizikuthandizani, muyenera kuyikapo chidwi pakuchita masewera ena akutali. Chifukwa chake, kwa onse omwe atolankhani aku France sakuyenera, ndikukulangizani kuti musankhe mayendedwe angapo pamndandanda pansipa.

Bench atolankhani mwamphamvu

Makina osindikizira a benchi omata pang'ono ndizofunikira zolimbitsa thupi, kutsitsa makamaka mutu wotsatira wa ma triceps, ma deltas akutsogolo ndi gawo lamkati laminyewa ya pectoral amalandilanso molunjika. Ubwino wake umakhala poti kuchuluka kwa zolumikizira zolumikizana ndi zigongono sikokwanira pano, chifukwa chake kuyambitsa kwake (kumene, ndi zolemera zolimbitsa) sikungavulaze thanzi. Kuphatikiza apo, othandizira ambiri amalangiza kuti azigwiritsa ntchito benchi mopapatiza mosagwiritsa ntchito zolemera zochepa komanso kubwereza mobwerezabwereza ngati gawo la malo azithandizo zolimbitsa thupi, chifukwa ndi koyenera kwambiri kupopera malo ovulalawo ndi magazi ndikufulumizitsa kuchira kwa chovulalacho.

Amadziponya pazitsulo zosagwirizana

Pakukankhira pazitsulo zosagwirizana, mutha kutsindika bwino pamiyeso ndi mitu yoyandikira ya triceps, ngati mukuyenda simumafalitsa zigongono zanu m'mbali, koma muziwasunga pafupi ndi thupi momwe mungathere. Kuti ndiwonjezere kuthamanga kwa magazi kupita ku ma triceps, ndikulimbikitsani kuti muzikakamiza pazitsulo zosagwirizana pamatalikidwe ofupikitsa pang'ono, kuyesera kuti musawongole bwino malo olumikizirana ndi chigongono. Chosankha cha othamanga kwambiri ndikupanga kukankhira pazitsulo zosagwirizana ndi zolemera zina.

Kutambasula kwa mikono kuchokera kumtunda wapamwamba

Kuchita masewerawa kumalimbikira kwambiri kugwira ntchito komanso kupumula kwa ma triceps kuposa kukhala ndi minofu yolimba. Ngati mungatsatire njira yolondola ndipo osayesa kuchita zowonjezera ndi zolemera zazitali zogwirira ntchito, olumikizana ndi zigongono ndi mitsempha, izi zitha kungopindulitsa. Kuchita masewera olimbitsa thupi kumatha kuchitidwa ndi chogwirira chilichonse choyenera, ndi dzanja limodzi kapena manja onse nthawi imodzi, ndikulimbikitsa kusinthitsa kusiyanasiyana komwe kungachitike kuchokera kuntchito mpaka kulimbitsa thupi.

Makonda a Medball okhala ndi mikono yopapatiza

Biomechanically, ntchitoyi ndi yofanana ndi benchi yosindikiza, koma apa ntchitoyi ndi yovuta chifukwa chakuti timagwira ntchito ndi kulemera kwathu ndikusintha kayendetsedwe kake. Mitundu yonse ya triceps, m'munsi ndi mkatikati mwa chifuwa komanso kuchuluka kwa minofu yolimbitsa thupi kumagwira ntchito, kuwonjezera, chifukwa cha kupitirira kwamphamvu kosasunthika, mphamvu ya mitsempha ndi minyewa imakula. Njira yosavuta kwambiri ndikupanga ma push-up ndikukhazikika kwa manja pansi.

Zokankhira kumbuyo

Chifukwa cha ntchitoyi, dzanja limayamba kukulira komanso kukhala lamphamvu. Ndikofunika kupumula manja anu pabenchi, kuyimirira kumbuyo pang'ono, kutambasula miyendo yanu kutsogolo, mutha kuwasiya pansi kapena kuwaika pa benchi yoyandikana - zimatengera mulingo wophunzitsira wothamanga. Apa muyenera kugwira ntchito mu matalikidwe ataliatali kwambiri, kuyesera kutsitsa matako pansi kwambiri, katundu amagwera makamaka pamtolo wamkati wa ma triceps. Kuphatikiza pa ma triceps, ma deltas akutsogolo ndi minofu ya m'mimba imanyamulanso katundu wosakanika pakukankhira ndikutsindika kumbuyo.

Kutambasula kwa dzanja limodzi kumbuyo kwa mutu ndikumveka

Ntchitoyi ndi yofananira ndi ma biomechanics ndi makina osindikizira a benchi aku France okhala ndi zida ziwiri zopumira - katundu wambiri umagwera pamtolo wautali wa triceps. Kusiyanitsa ndikuti mayendedwe ake samatsika kwenikweni, koma chammbali, mbali ya phewa lina, kotero kuti olumikizana ndi chigongono amakhala ndi zovuta zochepa kwambiri.

Kutambasula kwa dzanja limodzi kutchera kuchokera kumunsi

Chida chabwino kwambiri chopopera magazi ndi "kumaliza" ma triceps atatopa kale. Ngozi zovulaza za masewerawa ndizochepa, ndipo ndizoyenera pafupifupi othamanga onse. Komabe, izi sizikutanthauza kuti mutha kuthamanga kuti muchite masewerawa mwachangu, osaganizira za njira yolondola ndikudziwitsira - ndikofunikira kumvetsetsa kuti pazochita zokhazokha zotsogola minofu, sipakhala zolankhula zolemera zolemera.

Tiyenera kukumbukira kuti machitidwe omwe atchulidwa pamwambapa sangakhale njira ina yotsatsira atolankhani aku France yokhala ndi barbell, komanso chowonjezera chabwino pamaphunziro apamwamba a triceps. Kwa othamanga ambiri, masewera olimbitsa thupi osapitilira atatu ndioyenera, chifukwa chake mumapereka mphamvu komanso kulimba, koma simudzapitirira minofu yanu, popeza momwe thupi limakhalira sizingakhale zabwino kwambiri. Ndipo ngati mungathe kuchita bwino atolankhani aku France osamva kuwawa kapena kumva kupweteka, khalani omasuka kuyika nawo masewera olimbitsa thupi angapo pamwambapa, kuti katunduyo akhale wokwanira.

Kuphatikizidwa mu pulogalamu yamaphunziro

Makina osindikizira aku France nthawi zambiri amaphatikizidwa m'maofesiwo patsiku la maphunziro a triceps. Nthawi zambiri amaphunzitsidwa ndi chifuwa:

Chifuwa ndi Triceps kulimbitsa thupi
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani	4x12,10,8,6
Onetsani makina osindikizira	4x10
Amadziponya pazitsulo zosagwirizana	3x12
Dumbbell amakhala pa benchi yopendekera	3x12
Makina osindikizira a ku France	4x12,12,10,10
Kukulitsa ndi dzanja limodzi lokhala ndi cholumikizira kumbuyo kwa mutu	3x10

Njira ina ndi tsiku lamanja lokhalo, lomwe limaphatikizapo kugwira ntchito pama triceps ndi ma biceps:

Maphunziro amanja
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani mwamphamvu	4x12,10,8,6
Makina osindikizira a ku France	3x12,10,8
Bwererani ndikumveka	3x10
Kukulitsa kumtunda kumtunda ndi chingwe	3x15
Kukweza bala la ma biceps ataimirira	4x15,12,10,8
Kukweza bala la ma biceps pa benchi yaku Scott	3x10
Kusinthanitsa ma dumbbells atakhala pa benchi yoyenda	3x10
Bweretsani Kugwira Barbell Curl	4x10