Inkcazo yamabhendi aseFransi kumantombazana - iintlobo ezahlukeneyo kunye nobuchule bokusebenza

Amantombazana amaninzi akhalaza ngezandla ezimbi kwaye kwiimeko ezininzi, zonke iphoso likhupha isikhumba kunye nezihlunu ezibuthakathaka ze-triceps. Ngethuba lokuqhutywa kwemisebenzi eqhelekileyo yasendlini le ngxenye yomzimba ayibandakanyekanga, ngoko kuya kusebenza kakhulu.

Yintoni le nkcazo yamabhentshi aseFransi?

Umzimba oqhelekileyo wokuzihlukanisa osetyenziselwa ukuphuhlisa i-triceps ngumthombo weFransi. Kufuneka ukuba ufikelele ekuqeqesheni umakhi womzimba. Ukufumanisa ukuba yintoni umshicileli waseFransi, kuthethwa ukuba lo msebenzi udibene kunye, okokuthi, umxube we-elbow kuphela uthatha inxaxheba emsebenzini, esebenza ngekhenketho / ukongezwa. Nangona umthwalo oyintloko kunye ne-akhawunti ye-triceps, bathatha inxaxheba kumsebenzi kwaye bancedise imisipha: isifuba, amahlombe kunye neengaphambili.

Umshicileli waseFransi - kunye nokuchasene

Kukho uluvo lokuba ukuqhuba okunjalo kungabangela ingozi kwaye oku kuqinisekiswa. Oogqirha abaninzi bakholelwa ukuba umthombo weFransi unobungozi kuba lo mthwalo umthwalo awunakuze ufumaneke kwimpilo yemihla ngemihla kwaye ngexesha lokusebenzisa umxube we-elbow ufumana umthwalo onzima, kwaye oku kukhulisa kakhulu umngcipheko wokulimala. Iingxaki zinokuvela ukuba umsebenzi awukwenzi ngokuchanekileyo kwaye usebenzise ubunzima obukhulu, ngoko kubalulekile ukuba le nkqubo ibaluleke.

Kukho iingenelo kumshicileli waseFransi, okwenza oku kuvelele:

1. Unceda ukuqinisa ulusu kunye nezihlunu, okubaluleke kakhulu kubasetyhini.
2. Ukukhuthaza ukukhula kwemisipha.
3. Uphucula ukuzinza kweqela elihlangeneyo.
4. Ukuhlakulela ukuguquguquka nokusebenza kwemisipha yezandla.
5. Ukwandisa umveliso kwimigaqo yezemidlalo, apho ufuna khona amandla ezandla, umzekelo, ekubhukubheni, kwi-volleyball kunye ne-tennis.

Indlela yokwenza umshicileli waseFransi?

Ukuze uqeqesho lube luncedo kuphela, kwaye umngcipheko wokulimala wawuncinci, kuyimfuneko ukwenza umsebenzi, ukujonga ubungqina ngendlela engacacile. Kukho imibala embalwa ebalulekileyo yokwenza umshicileli waseFransi:

1. Kulo msebenzi, umsebenzi uqhutyelwa kuphela ngokubambisana.
2. Inxalenye yengalo evela kwi-elbow kuya kwi-forearm kufuneka imiswe.
3. Izibhambathiso azikwazi ukufakwa kumacala, zona kunye namahlombe kufuneka zingashenxiswa.
4. Ukwenza umshicileli waseFransi nge-barbell, kucetyiswa ukuba ugobe izandla zakho kwi-vertical, eya kukunceda ukwandisa umthwalo kwi-triceps.
5. Ukuba ubeka iinyawo zakho kwibhentshi, unokuzihlukanisa ngaphezulu. Oku kufuneka kwenziwe kuphela ngabadlali abanomdla, kuba kukho umngcipheko wokulahlekelwa ibhalansi.
6. Kubalulekile ukugcina ulolo luxinzelele phantsi.
7. Yenza umshicileli waseFransi ngokukhawuleza uvale iintlungu.
8. Ungazami ukunciphisa i-barbell okanye i-bumbbells, njengento ephantsi kunokwenzeka emva kwentloko, njengoko oku kuya kubakho ukubonakala kwenkomo kumqolo osezantsi.
9. Kwiingongoma ezigqithiseleyo zokuphakama kwenkqubela, kufuneka umise okwimizuzwana emibini, eya kubamba umthwalo.
10. Akukhuthazwa ukubandakanya rhoqo, kuba imisipha idinga ukuphumla. Yenza ubuncinane iisethi ezintathu zamaxesha angama-15-20 ngexesha.
11. Kubalulekile ukukhetha ubunzima obuchanekileyo ukuze wenze kakuhle inombolo efunekayo yokuphindaphinda.

Inkcazo yeBhenchi

Inguqu evelele kakhulu yomsebenzi, osetyenziswa ngabo bonke abafisa ukwenza izandla zabo zincinci kwaye zifanele. Umshicileli waseFransi udlalwa rhoqo nge-barbell, kodwa ungasebenzisa i-dumbbells. Abanye abagijimi bakhetha ukusebenzisa i-EZ-bar. Unokwenza umsebenzo kwi-bench incline.

1. Beka kwibhentshi, ukwenzela ukuba intloko iphephe, kwaye iinyawo zixinzelelwe phantsi.
2. Thatha i-barbell evamile ukwenzela ukuba iingalo zomda phakathi kweengalo zifana nobubanzi bamagxa. Ukuba umqhubi weFransi uqhutyelwa yi-EZ-bar, ke unamathele kwicandelo langaphakathi.
3. Phakamisa ibha phezu kwesifuba, ugcine izandla zakho ngependicular floor.
4. Ukunxiliswa, ukuhlahlisa ibha engezantsi, ukugoba iitrayi. Qhubekisa intshukumo kude intamo ithinte kancane isithsaba.
5. Vala indawo yesibini imizuzwana kwaye, uphumelele, buyela kwi-FE. Kunconywa ikhefu elifutshane emva kokuba izandla zilungiswe.

Inkcazo yeBhenchi

Xa wenza umsebenzi ovela kwindawo emileyo, uya kuhlala ufanele ugcine ukulinganisela, okuya kufuna imithombo engaphezulu. Unokwenza i-barbell yeFransi ye-press, kodwa kungcono ukusebenzisa i-dumbbell, ingakumbi ukuba izifundo ziqhutywa yodwa.

1. Sukuma uqonde, ubeke iinyawo zakho kude, njengobubanzi bamagxa akho. Yibambe isilumkiso ngezandla zombini phezu kwentloko yakho. Ukuze ujikeleze ngokufanelekileyo iprojekectile, khokelwa ngumzobo.
2. Ukwenza umshicileli waseFransi ukusuka kwindawo yokuma kuyimfuneko yokuphefumlelwa, ukulahla i-dumbbell ngentloko, ukunamathela kwi-trajectory ye-semicircular.
3. Ukumisela isikhundla kwindawo ephezulu, ukuphefumla, ukulungisa izandla zakho, ukuthatha indawo yokuqala.

Inkcazo yeBhenchi

Ukwenza lo msebenzi, unako ukuhlala kwibhentshi rhoqo okanye usebenzise inketho nge-slope, kodwa kuphela umva kubalulekile ukusekela i-perpendicular ukuya kumgangatho ukugcina umva wakho kwindawo ehamba phambili. Unokwenza umshicileli waseFransi we-dumbbells kunye ne-barbell.

1. Yibambe isilumkiso ngezandla zombini phezu kwentloko yakho, ukufaka iintendelezo ze-disc, kwaye ugcine izithupha zakho kwi-handle. Iintendelezo kufuneka zibhekise phambili.
2. Gcina ingqungqelo yengalo ukusuka ehlombe ukuya elukhosini eduze kwentloko kunye nekona elifanelekileyo ukusuka kumgangatho.
3. Ukuthatha umoya, unciphise i-dumbbell ngentloko, ukhangele i-trajectory ye-semicircular. Xa i-forearm ichukumisa i-biceps, intshukumo mayiyeke.
4. Ngeendleko zoxinzelelo lwe-triceps, ukukhupha, ukuphakamisa isikhalazo kwisimo sayo sokuqala.

Umshicileli waseFransi eSmith

Iimifanekiso zenzelwe ukuphucula iziphumo ekusebenziseni iindlela ezahlukeneyo. Ukuphumeza i-triceps, umshini kaSmith ufanelekile. Ibhentshi yaseFransi kwi simulator kwindlela yokuziphatha ayifani neendlela ezikhethiweyo kunye nebhasi kwindawo yokuhlala kunye nokulala. Ukwahlukana kuphela kukuba njengoko ibha ihamba ngomzila omnye, kuyimfuneko ukuyondla isikhatyana isikhonkwane. Kusadingeka ukuba ulandelelanise i-hull rhoqo. I-Simulator kwi-press yeFransi inezinzuzo ezimbalwa:

1. Ubunzima buhamba kunye nomzila owenziwe ngawo, ngoko ke izihlunu zezinto ezizinzileyo azibandakanyeki kulo msebenzi kwaye umthwalo wonke ufunyanwa yi-triceps.
2. Ngenxa yokufakela ukukhusela okukhuselekileyo ekuphakameni okufunekayo, umngcipheko wokuba i-bar iya kuhlaselwa intloko kunye nokulimala ilingana nantoni.

Umshicileli waseFransi kwi-crossover

Ukuqeqesha i-triceps, ungasebenzisa i-simulator yentambo. Ukuqala, setha isisindo esifanelekileyo kwaye uhlale kwibhentshi, uqala ukwenza umshicileli waseFransi kumantombazana:

1. Thatha ingalo yebhokisi eliphezulu ukwenzela ukuba iintendelezo zijongane, oko kukuthi, ukungathathi hlangothi.
2. Iipoti zeetekisi ezikwinqanaba elifanelekileyo kwaye ugcine izandla zakho ukuze inxalenye esuka ehlombe kuya kwintendelezo ibhekiselele kumzimba.
3. Ukukhupha, gweba iingalo zakho kwaye uhlale ekupheleni kweminye imizuzwana.
4. Ukubuyela kwi-PI kuyimfuneko ekuphefumleleni.