I-French bench press for girls - ezihlukahlukene kanye nenqubo yokwenza

Amantombazane amaningi akhononda ngezandla ezimbi futhi ezimweni eziningi, yonke iphutha liwukhumba isikhumba kanye nemisipha ebuthakathaka yama-triceps. Ngesikhathi kwenziwa umsebenzi wemizi ovamile lesi sigaba somzimba cishe asibandakanyekile, ukuqeqeshwa okukhethekile kuyoba usizo kakhulu.

Iyini cindezela le benki yesiFulentshi?

Ukuzivocavoca okuthandwa kakhulu okusetshenziselwa ukuthuthukisa i-triceps yi-press yesiFulentshi. Lokhu kungena ekuqeqesheni umakhi womzimba. Ukuthola lokho okushiwo umshini waseFrance, kufanele kuthiwa lokhu kusetshenziselwa ukuhlanganyela, okungukuthi, umhlanganiso we-elbow kuphela ohlanganyele emsebenzini, osebenza nge-cross / extension. Nakuba umthwalo oyinhloko kanye ne-akhawunti ye-triceps, bahlanganyele emsebenzini futhi basize imisipha: isifuba, amahlombe kanye neziphambili.

Umshini weFrance - ukuphikisa nokuphikisana

Kunombono wokuthi ukuzivocavoca okunjalo kungabangela ukulimala futhi lokhu kuqinisekisiwe. Odokotela abaningi bakholelwa ukuthi umshini weFrance uyingozi ngoba lolu hlobo lomthwalo cishe alutholakali empilweni yansuku zonke futhi ngesikhathi sokusebenza umhlanganiso we-elbow uthola umthwalo osindayo, futhi lokhu kukhulisa kakhulu ingozi yokulimala. Izinkinga zingase ziphakame uma ukuvivinya umzimba kungenzi kahle futhi usebenzisa isisindo esikhulu, ngakho-ke le mboni ibalulekile.

Kukhona izinzuzo ezithile emshinini weFrance, okwenza lo msebenzi uvelele:

1. Isiza ukuqinisa isikhumba kanye nezihluthulelo, okubaluleke kakhulu kwabesifazane.
2. Ikhuthaza ukukhula kwemisipha.
3. Kuthuthukisa ukuzinza kokuhlanganyela kwehlombe.
4. Ithuthukisa ukuguquguquka nokusebenza kwemisipha yezandla.
5. Ukwandisa umkhiqizo ezitokisini zezemidlalo, lapho udinga amandla ezandla, isibonelo, ekubhukudeni, e-volleyball nase-tennis.

Indlela yokwenza umshini weFrance?

Ukuze uqeqesho lube lusetshenziswa kuphela, futhi ingozi yokulimala yayincane, kubalulekile ukwenza umsebenzi, ukubuka le mboni ngendlela engafanelekile. Kunezinombolo ezimbalwa ezibalulekile zokwenza umshini weFrance:

1. Kulo msebenzi, umsebenzi uwenziwa kuphela ngokuhlanganyela kwehlombe.
2. Ingxenye yengalo evela elongeni kuya engxenyeni engaphambili kufanele ifakwe.
3. Izindebe azikwazi ukufakwa ezinhlangothini, zona kanye namahlombe kufanele zingashukunyiswa.
4. Ukwenza ucingo lwesiFulentshi nge-barbell, kunconywa ukuba ugobe izandla zakho kancane, okuzosiza ukwandisa umthwalo ku-triceps.
5. Uma ubeka izinyawo zakho ebhentshini, ungakwazi ukuhlukanisa ngaphezulu i-triceps. Lokhu kufanele kwenziwe kuphela ngabadlali abanolwazi, ngoba kukhona ingozi yokulahlekelwa ibhalansi.
6. Kubalulekile ukugcina uhlangothi lucindezelwe phansi.
7. Yenza umshini weFrance kancane kancane uzwe imisipha.
8. Ungazami ukunciphisa i-barbell noma ama-dumbbells, njengokuphansi ngangokunokwenzeka ngemuva kwekhanda, njengoba lokhu kuzoholela ekubukeni kommbila ehlane elingezansi.
9. Ezingxenyeni eziphambili ze-amplitude yokunyakaza, udinga ukuma isikhashana ngamasekhondi ambalwa, okuzobamba umthwalo.
10. Akunconywa ukuba uhlanganyele njalo, ngoba imisipha idinga ukuphumula. Yenza okungenani amaqoqo amathathu izikhathi ezingu-15-20 ngesikhathi.
11. Kubalulekile ukukhetha isisindo esifanele ukuze wenze kahle inombolo edingekayo yokuphindaphinda.

Iphrinta yeFrancis

Inguqulo ethandwayo kakhulu yomsebenzi, esetshenziswe yibo bonke abafisa ukwenza izandla zabo zibe mncane futhi zivumelane. Umshini weFrance uvame ukwenziwa nge-barbell, kodwa ungasebenzisa ama-dumbbells. Abanye abagijimi bakhetha ukusebenzisa i-EZ-bar. Ungayenza umsebenzi owenziwe ebhentshini elincengayo.

1. Beka ebhentshini, ukuze ikhanda liseqenjini, futhi izinyawo zicindezelwe ngokuphelele phansi.
2. Thatha i-barbell evamile ukuze izingalo zobanga phakathi kwezingalo zilingana nobubanzi bamahlombe. Uma umsebenzi wokunyathelisa waseFrance wenziwa yi-EZ-bar, bese ubambelela engxenyeni yangaphakathi.
3. Phakamisa ibha ngenhla kwesifuba, ugcine izandla zakho zingaphansi phansi.
4. Ukungenelela, wehlisa ibha phansi, ukugoba amathreyi. Qhubeka ukunyakaza kuze intamo ithinte kancane umqhele.
5. Vala isikhala semizuzwana embalwa, futhi uphumelele, buyela ku-FE. Kunconywa isikhashana okwesikhashana ngemuva kokuthi izandla ziqondiswe.

Iphrinta yeFrancis

Lapho wenza umsebenzi ovela esimweni sokuma, kuzodingeka uhlale ulinganisela, okuzodinga amandla engeziwe. Ungenza i-barbell yeFrance ye-press, kodwa kungcono ukusebenzisa i-dumbbell, ikakhulukazi uma izifundo zigcinwa yedwa.

1. Vuka ngokuqondile, ubeke izinyawo zakho kude, njengobubanzi bamahlombe akho. Bamba i-dumbbell ngezandla zombili phezu kwekhanda lakho. Ukuze uhambisane kahle ne-projectile, uqondiswe umdwebo.
2. Ukwenza ucingo lwesiFulentshi esimweni sokuma kudingekile ukuba ugqozi, ukulahla indlebe ngenhloko, ukunamathela kumzila we-trajectory.
3. Ukulungisa isikhundla endaweni eqondile, ukuphefumula, ukuqondisa izingalo zakho, ukuthatha isikhundla sokuqala.

Iphrinta yeFrancis

Ukwenza lo msebenzi, ungahlala ebhentshini elivamile noma usebenzise inketho nge-slope, kodwa ngemuva kokubalulekile kubalulekile ukusekela phansi ukuze ugcine umhlane wakho esimweni esiphambili. Ungenza umshini weFrance wezintambo kanye ne-barbell.

1. Bamba isibopho ngezandla zombili phezu kwekhanda lakho, uhlanganise izintende ze-diski, futhi ugcine izithupha zakho esibambini. Izintende kufanele zikhomba phezulu.
2. Gcina ingxenyana yesandla kusukela ehlombe kuya ehlangothini eduze kwekhanda futhi ngakwesokudla ngakwesokudla.
3. Ukuphefumula, ukunciphisa i-dumbbell ngekhanda, ukubuka umkhondo wezinhlamvu zamabhayisikili. Uma isikhangiso sithinta i-bicep, ukunyakaza kufanele kume.
4. Ngaphandle kokucindezeleka kwe-triceps, ukukhipha amandla, phakamisa isikhalazo endaweni yaso yokuqala.

Umshicileli waseFrance eSmith

Ama-Simulators aklanyelwe ukuthuthukisa imiphumela ekusebenziseni izivivinyo ezahlukene. Ukuze usebenzise ama-triceps, umshini kaSmith ufanelekile. Ibhentshi laseFrance ku-simulator kule mboni ayifani nalokho okukhethwa kukho nge-bar endaweni yokulala nokulala. Umehluko kuphela wukuthi njengoba ibha lihamba ngezinyawo, kudingekile ukuba ubondle okwesikhashana ukugoqa izintambo. Kusadingeka ukuthi ulinganisele njalo isikhwama. I-Simulator ye-French press inezinzuzo ezimbalwa:

1. Isisindo sihamba ngendlela elandelwayo, ngakho-ke imisipha yezinto ezizinzile ayibambi iqhaza ekusebenziseni futhi umthwalo wonke utholakala yi-triceps.
2. Ngenxa yokuthi kungenzeka ukufaka izitoreji zokuphepha ekuphakameni okudingekayo, ingozi yokuthi ibha izowa ekhanda futhi ilimale ilingana ne-zero.

Umshicileli waseFrance nge-crossover

Ukuqeqesha ama-triceps, ungasebenzisa i-simulator yethambo. Okokuqala, beka isisindo esifanele futhi uhlale ebhentshini, uqale ukwenza umshini weFrance kumantombazane:

1. Thatha izingalo zebhokisi eliphezulu ukuze izintende zibhekane, okungukuthi, ukubopha hlangothi.
2. Amathreyi ajikijela ngakwesokudla futhi ugcine izandla zakho ukuze ingxenye kusuka ehlombe kuya eluhlangeni iyingxenye yomzimba.
3. Ukuphefumula, lungisa izikhali zakho bese uhlala ekupheleni kokuphela kwemizuzwana embalwa.
4. Ukubuyela ku-PI kuyadingeka ekuphefumulelwe.