Ukushaya izinyawo emfanekisweni wekhamera - inqubo yokwenza

Imilenze emihle neminyango - lokhu kwenzeka ezimweni eziningi umphumela wokwenyuka komsebenzi. Ngalesi sizathu, kuhle ukukhishwa kwe-press, eyenziwa nge-simulator ekhethekile. Kunezinketho eziningana kulolu hlelo, okusiza ekusebenziseni ngokuphelele imisipha.

Ukunyatheliswa kwezinyawo ku-simulator - yimiphi imisipha esebenza?

Ukuzivocavoca okuyisisekelo (amajoyina amathathu asebenza), okusiza ukunciphisa inani lamafutha futhi asebenze emisipha, kuthiwa yi-press leg. Ukubulawa kwalo ehholo kunamashimitha akhethekile. Inikeza umshini wokunyathelisa ebhentshini esimweni se-quadriceps, izintambo namathambo. Uma uphambukela endleleni yokubulawa, umsebenzi ungabandakanya ezinye imisipha. Ungenza umsebenzi futhi ulale phansi, futhi uhlezi futhi umile.

Ukushaya izinyawo emfanekisweni wekhamera - inqubo yokwenza

Kukhona imithetho ebalulekile ebaluleke kakhulu ekucabangeni, ukuze usebenze ngokucophelela imisipha futhi ungalimazi.

1. Ukwenza umshini wokuzivocavoca ucindezela ngezinyawo zakho ku-simulator, kuya ku-projectile kubalulekile ukuba ugxilise ngokuqinile iminyango yakho nasemaceleni.
2. Bend futhi ungeke uguqe amadolo, ulawule ukuthi angaguquki, futhi ahambisane nomugqa owodwa. Enye iphuzu elibalulekile - kufanele libe nezinzwani ezinyaweni emgqeni owodwa wokucabanga.
3. Uma ucindezela izinyawo zakho ku-simulator, kufanele ucindezele wonke unyawo bese uphonsa izithende ngezintethe.
4. Izandla zidinga ukuzibamba ngokwezindleko zemigodi ekhethekile, ehlangothini. Lokhu kuyadingeka ukugwema ukunyakaza okungadingekile kwesikhala.
5. Ukuthola indlela yokwenza kahle umshini wokunyathelisa kumabhayisikili, kufanelekile ukukhomba imininingwane ebalulekile - gcina ikhanda endaweni ephakanyisiwe phakathi nomsebenzi wonke.
6. Kusukela kumgomo obekiwe kuzoxhomeka ukuthi zingaki okuphindaphindiwe kokuzivocavoca okudingeka kwenziwe. Uma ufuna ukunciphisa isisindo, kufanele wenze izikhathi ezingu-15-20 ngezindlela ezingu-2-4. Uma ufuna ukusebenza futhi ukwandise inani lemisipha udinga izikhathi ezingu-10-10 ezinkambeni ezingu-2-4.

Ukunyatheliswa kwezinyawo kulele simulator

Inguqulo evamile kakhulu yokusebenza, okumele ifakwe phakathi kwinkimbinkimbi yabesifazane abafuna ukwenza imilenze yabo ibe yinkimbinkimbi, futhi izintambo zibe ezintathu-ntathu. Cindezela izinyawo ku-simulator yamantombazane ulandele imiyalelo:

1. Hlala ku-simulator, ucindezele umhlane wakho emuva. Beka izinyawo endaweni yesikhulumi ukuze ibanga phakathi kwabo lifanane nobubanzi bamahlombe. Yehlisa isitimela sokuphepha bese ucindezela yesikhulumi. Kubalulekile ukuthi kunengqondo efanele phakathi komzimba ophezulu nemilenze.
2. Ukuze wenze umshini wokunyathelisa ebhentshini ku-simulator, udinga ukuphuma ukuze uphonse phansi, uguqe imilenze yakho ngakwesokudla.
3. I-Exhaling, yenza umshini wokunyathelisa ebhentshini, ubuyisela iphrinti emuva. Akunconywa ukuqondisa ngokugcwele izitho, ngoba ngale ndlela ungashintsha umthwalo futhi ulimele.

Ukunyatheliswa kwezinyawo ezihlezi esihlalweni

Ezimweni eziningi ze-simulators kukhona umklamo lapho ungenza khona ukuvivinya umzimba. Ngesikhathi sokuqeqeshwa, imisipha izosebenza, njengokungathi isimo sokuhlala. Isisindo simulator for bench press kicks kudingeka akhethwe ngokusekelwe imfanelo yabo ngokomzimba.

1. Hlela ku-simulator, ubeke izinyawo endaweni yesikhulumi ukuze kube khona ibanga eliphakathi kwawo elilingana nobubanzi bamahlombe, bese ugoba imilenze ngakwesokudla. Bamba izandla zakho ngezandla.
2. Ukungena, lungisa imilenze yakho, kodwa ungenzi lokhu kuze kube sekupheleni, ukuze ungadlulisi umthwalo kusuka emisipha. Ngalesi sikhathi, isihlalo kufanele siguquke emuva.
3. Ekupheleni kokunyakaza, udinga ukulungisa isimo futhi ekuphumuleni ukubuyela ku-FE.

Ukunyakaza kwezinyawo

Lolu khetho kumele lwenziwe kumshini wokudabuka, futhi uma kuqhathaniswa nama-squats avamile ngesikhathi sokuqeqesha, asikho isidingo sokulinganisela ukuthola isikhungo sedonsela phansi. Izinzuzo zihlanganisa ukungabi khona kwengozi yokulimala, ukukhokhelwa okuphezulu nokukwazi ukubandakanya ngaphandle komshwalense. Le nqubo ifana nezihlalo ezijwayelekile:

1. Hlala ku-simulator uphinde ubeke amahlombe akho ezimweni ezikhethekile. Gcina umhlane wakho ucindezelwe ebhentshini.
2. Uma ucindezela izinyawo zakho ku-simulator, ukubeka izinyawo zakho kufanele kufane nobubanzi bamahlombe akho. Amasokisi avele kancane.
3. Susa isiteji kusukela esitokisini sokuphepha bese uqonda izingodo. Lungisa imilenze yakho - lokhu kuzoba yi-IP.
4. Ingabe ama-squats aphefumlelwe, ahlaselwe ekubunjweni kwe-knee angle engaphansi kwama-degree angama-90. Ngenxa yalokho, amadolo nezinzwane ezinyaweni kufanele kube emgqeni ofanayo.
5. Ngenkathi wenza umshini, qinisa imilenze yakho njengoba uphuma, ubuyela ku-FE.