Chinyanja cha French bench for girls - zosiyanasiyana ndi njira yochita

Atsikana ambiri amangodandaula za manja opusa komanso nthawi zambiri, vuto lonse limakhala lopweteka komanso lofooka. Pomwe ntchito zapakhomo zapakhomo zimachitika, gawo ili la thupi silikuphatikizidwa, choncho zochitika zapadera zidzakhala zothandiza kwambiri.

Kodi filimuyi ya French ndi chiyani?

Zochita zolimbitsa thupi zomwe zimagwiritsidwa ntchito popanga triceps ndi makina osindikiza a ku France. Izi zimaphatikizapo kuphunzitsidwa ndi wogwirira ntchito. Pofuna kudziwa zomwe nyuzipepala ya ku France imanena, ziyenera kuyankhulidwa kuti ntchitoyi ndi yokhazikika, ndiko kuti, gulu lokhalo limagwira nawo ntchito, pogwira ntchito. Ngakhale katundu waukulu ndi akaunti ya triceps, atenge nawo ntchito ndikuthandizira minofu: chifuwa, mapewa ndi mapewa.

Makina osindikizira a ku France - ndikutsutsana

Pali lingaliro lakuti machitidwe oterowo akhoza kuvulaza ndipo izi zatsimikiziridwa. Madokotala ambiri amakhulupirira kuti nyuzipepala ya ku French ndi yoopsa chifukwa chakuti mtundu uwu wa katundu sungapezekanso m'moyo wa tsiku ndi tsiku ndipo panthawi yomwe gululi limagwiritsidwa ntchito, zimakhala zoopsa kwambiri. Mavuto angabwere ngati zochitikazo sizinachitike molondola ndi kugwiritsa ntchito kulemera kwakukulu, choncho njirayo ndi yofunika.

Pali zothandiza zina ku nyuzipepala ya ku France, yomwe imapangitsa kuti ntchitoyi ikhale yotchuka:

1. Amathandizira kulimbitsa minofu ndi khungu, zomwe ndi zofunika kwambiri kwa amayi.
2. Amalimbikitsa kukula kwa minofu.
3. Kulimbitsa kukhazikika kwa mapewa.
4. Kukulitsa kusintha ndi kusinthasintha kwa minofu ya manja.
5. Kuwonjezereka zokolola m'maseŵera a masewera, kumene mukusowa mphamvu za manja, mwachitsanzo, kusambira, volleyball ndi tenisi.

Kodi mungapange bwanji nyuzipepala ya ku France?

Kuti maphunziro akhale ogwiritsidwa ntchito okha, ndipo pangozi yovulaza inali yochepa, ndikofunika kuchita masewera olimbitsa thupi, kuyang'ana njirayo mosakayikira. Pali maulendo angapo ofunikira a momwe mungapangire nyuzipepala ya ku France:

1. Muzochita izi, ntchitoyi imangotengedwa pokhapokha.
2. Mbali ya mkono wochokera kumbali ya chingwecho iyenera kukhazikitsidwa.
3. Zitsulo sizikhoza kuikidwa pambali, iwo ndi mapewa ayenera kusuntha.
4. Kuchita makina osindikizira a ku France ndi mabulosi, ndikulimbikitsidwa kuti mutambasule manja anu kuchokera kumzere, zomwe zingakuthandizeni kuwonjezera katundu pa triceps.
5. Mukaika mapazi anu pa benchi, mukhoza kupatulira triceps zambiri. Izi ziyenera kuchitidwa ndi othamanga odziwa bwino, popeza pali ngozi yolephera.
6. Ndikofunika kuti chiuno chikhale chopondereredwa pansi.
7. Tulutsani makina osindikizira a ku France pang'onopang'ono kuti muzimva minofu.
8. Musayese kuchepetsa mabulosi kapena zibulu, monga momwe zingakhalire kumbuyo kwa mutu, pakuti izi zidzatsogolera kuoneka kwa khola kumunsi kumbuyo.
9. Pa malo ovuta a kukula kwa kuyenda, muyenera kuyimitsa kwa mphindi zingapo, zomwe zingasunge katunduyo.
10. Sikoyenera kutengapo nthawi zambiri, chifukwa minofu imafuna mpumulo. Chitani kasachepera katatu kawiri pa nthawi imodzi.
11. Ndikofunika kusankha kulemera koyenera kuti mukhoze kupanga nambala yofunikira ya kubwereza.

French bench press

Chodziwika kwambiri pa zochitikazi, zomwe zimagwiritsidwa ntchito ndi onse amene akufuna kuti manja awo akhale ochepa komanso oyenera. Makina osindikizira a ku France amachitika kawirikawiri, koma mukhoza kugwiritsa ntchito dumbbells. Othamanga ena amakonda kugwiritsa ntchito EZ-bar. Mungathe kuchita masewera olimbitsa thupi pa benchi.

1. Ikani pa benchi, kuti mutu uli pamapeto, ndipo mapazi aponyedwa pansi.
2. Tengani maulendo omwe amawagwiritsa ntchito kuti manja a mtunda pakati pa manja akhale ofanana ndi kukula kwa mapewa. Ngati zolemba zofalitsa zofalitsa za ku France zikuchitidwa ndi EZ-bar, pitirizani kulowerera mkati mwake.
3. Kwezani kapamwamba pamwamba pa chifuwa, kusunga manja anu pansi.
4. Kutsegula, tchepetsani bokosi pansi, kugwedeza trays. Pitirizani kuyenda mpaka khosi lisakhudze korona.
5. Chotsani malo kwa masekondi angapo, ndikutulutsa, bwererani ku FE. Kupuma pang'ono kumalimbikitsidwa pambuyo pa manja.

French bench press

Mukamachita masewera olimbitsa thupi kuchokera ku malo oimirira, nthawi zonse muyenera kukhalabe oyenera, zomwe zidzafuna mphamvu zina. Mukhoza kupanga machesi a ku France, koma ndi bwino kugwiritsa ntchito dumbbell, makamaka ngati maphunzirowa ali okha.

1. Imirirani molunjika, kuika mapazi anu patali, ngati kukula kwa mapewa anu. Gwirani chithunzithunzi ndi manja onse awiri pamutu panu. Kuti muzitsatira bwino projectile, yotsogoleredwa ndi kujambula.
2. Kuchita makina osindikizira a ku France ndikofunikira kuti ukhale ndi kudzoza, kutaya chifuwa pamutu, kumamatira pamatenda.
3. Khalani pamalo ovuta kwambiri, kupuma, kutambasula manja anu, kutenga malo oyambirira.

French bench press

Pochita masewerowa, mutha kukhala pa benchi nthawi zonse kapena mugwiritse ntchito njira yotsetsereka, koma kumbuyo kumakhala kofunika kukhazikitsa pansi pang'onopang'ono kuti musabwerere kumbuyo. Mukhoza kupanga nyuzipepala ya ku France yamagetsi ndi mabulosi.

1. Gwirani chithunzithunzi cha manja anu onse pamutu panu, mutambasula manja a diski, ndipo musunge manja anu pazitsulo. Manjawa ayenera kukhala akunena pamwamba.
2. Sungani chidutswa cha mkono kuchokera pamapewa mpaka kumalowera pafupi ndi mutu ndi kumbali yoyenera kuchokera pansi.
3. Kutenga mpweya, kuchepetsa dumbbell ndi mutu, kuyang'ana njira yeniyeni yamaganizo. Pamene chingwechi chikukhudza bicep, gululo liyenera kuyima.
4. Powonjezera mavuto a triceps, kutulutsa thupi, tukutsani dumbbell ku malo ake oyambirira.

Chisindikizo cha French ku Smith

Simulators adapangidwa kuti apangitse zotsatirapo pakuchita zosiyana. Kuti awononge makinawa, Smith ndi makina abwino. Beteli la French mu simulator pa njira silimasiyana ndi zosankha zomwe anachita ndi bar mu kukhala pansi ndi kunama. Kusiyana kokha ndiko kuti pamene gombe likuyenda motsatira njira imodzi, m'pofunika kudyetsa iwo kanthawi pang'ono akugwedezeka. Akufunikiranso kuyendetsa nthawi zonse. Simulator wa nyuzipepala ya ku France ili ndi ubwino wambiri:

1. Kulemera kumayenda pamtunda, kotero minofu ya stabilizers sizimachita nawo masewerawo ndipo katundu wonse amapezedwa ndi triceps.
2. Chifukwa cha kukwanitsa kukhazikitsa chitetezo pamsinkhu wofunikira, chiopsezo chakuti barolo idzagwa pamutu ndi kuvulaza ndi ofanana ndi zero.

Chisindikizo cha French mu crossover

Kuti muphunzitse triceps, mungagwiritse ntchito chingwe simulator. Poyambira, yikani kulemera koyenera ndikukhala pa benchi, kuyamba kupanga nyuzipepala ya ku France kwa atsikana:

1. Tengani mikono ya chapamwamba kuti mahatchi ayang'ane wina ndi mzake, ndiko kuti, kulowerera ndale.
2. Matayala amawerama pamakona abwino ndipo sungani manja anu kuti gawo kuchokera pamapewa mpaka kumphepete likhale lozungulira thupi.
3. Kutulutsa, yongolani mikono yanu ndikukhala kumapeto kwa mphindi zingapo.
4. Kubwerera ku PI n'kofunikira pa kudzoza.