French bench press for girls - zvakasiyana-siyana uye nzira yekuita

Vasikana vakawanda vanonyunyuta nezvemaoko akaipa uye mumatambudziko mazhinji, zvose zvinokonzera kuputika kweganda uye kushaya simba kwemisimba ye triceps. Munguva yekuitwa kwemaitiro epamba emhuri iyi chikamu chemuviri hachisi kunyanya kubatanidzwa, saka maitiro anokosha anozobatsira zvikuru.

Chii chinonzi French bench press?

Chimwe chiito chekuzviparadzanisa chakakurumbira chinoshandiswa kuwedzera triceps ndicho chinyorwa cheFrance. Iko kunopinda mukurovedzwa kwemugadziri wemiti. Kuwana izvo zvinyorwa zveFrench, zvinofanirwa kutaurirwa kuti chiitiko ichi ndechekubatana-kamwe chete, ndiko kuti, mubatanidzwa wegodi chete unobatanidzwa mubasa, uchishanda pakukanda / kuwedzera. Kunyange zvazvo mutoro mukuru uye nhoroondo ye triceps, itawo mubasa uye kubatsira masumbu: chifuva, mapepa uye mberi.

Mushanduri weFrance - nokuda uye kurwisana

Pane pfungwa yokuti maitiro akadaro anogona kukanganisa uye izvi zvinosimbiswa. Vanachiremba vakawanda vanodavira kuti mutauro weFrance unotyisa nokuti rudzi urwu rwemutoro hauwanzowanikwi mumazuva ese ehupenyu uye munguva yekushanda mutendi wejoko unowana mutoro wakakomba, uye izvi zvinowedzera kuisa njodzi yekukuvara. Zvinetso zvinogona kubuda kana basa racho risina kuitwa zvakanaka uye kushandisa chiremera chakakura, saka nzira yacho inokosha.

Kune zvimwe zvakanakira kumuchina weFrance, unoita kuti basa iri rive rakakurumbira:

1. Inobatsira kusimbisa ganda uye kuputika kwemisumbu, iyo inonyanya kukosha kune vakadzi.
2. Inokurudzira musimba kukura.
3. Inovandudza kusimba kwekubatanidzwa kwepafudzi.
4. Inovandudza kushanduka uye kushanda kwemasimba emaoko.
5. Kunowedzera kubudirira mune zvemitambo, uko iwe unoda simba remaoko, somuenzaniso, mukushambira, volleyball uye tennis.

Nzira yekuita sei mutauro weFrance?

Kuti ruzivo ruve rwekushandisa chete, uye njodzi yekukuvadza yakanga isina zvishoma, zvakakosha kuita basa racho, nekucherechedza nzira yacho zvisina kunaka. Iko kune maverengi anoverengeka anokosha emaitiro ekuita mutauro weFrance:

1. Muchiito ichi, basa racho rinongowanikwa chete nepamapfudzi.
2. Chikamu chechibve kubva kubva munhivi kusvika kune chitsigiro chinofanira kugadziriswa.
3. Majoka haagoni kuiswa mumativi, ivo nemapfudzi havafaniri kusununguka.
4. Kuita hurukuro yeFrance neyodhudhudhu, zvinokurudzirwa kuti udzike zvishoma maoko ako kubva kumativi, izvo zvichabatsira kuwedzera mutoro pamatatu.
5. Kana iwe ukaisa tsoka dzako pabhenji, iwe unogona kuparadzanisa triceps zvakare. Izvi zvinofanira kungoitwa nevatambi vane ruzivo, sezvo kune njodzi yokurasikirwa.
6. Zvakakosha kuchengetedza kurema kwakamanikidzwa kuzorwa nepasi.
7. Bvisa mutauro weFrance zvishoma nezvishoma kuti uchinzwe misungo.
8. Usaedza kuderedza barbell kana dumbbells, sekudzika sezvinobvira mushure memusoro, sezvo izvi zvichange zvichitungamirira kune chitarisiko chechigwa mumucheto wezasi.
9. Panyaya dzakanyanyisa yehukuru hwekufamba, unofanirwa kumbomira kwemaminitsi mashoma, izvo zvichabata mutoro.
10. Hazvikurudzirwi kusangana kakawanda, nokuti mishonga inoda kuzorora. Ita zvinenge zvitatu masero e15-20 panguva.
11. Zvakakosha kusarudza kukosha kwakakwana kuitira kuti ugone kuita nhamba inodikanwa yekudzokorora.

French bench press

Izwi rakakurumbira kupfuura iro rekushanda, iro rinoshandiswa nevose vanoda kuita maoko avo akaonda uye akakodzera. Mutoro weFrench unowanzoitwa nehutoni, asi unogona kushandisa dumbbells. Vamwe vatambi vanosarudza kushandisa EZ-bar. Iwe unogona kuita basa iri pachitsigira bhenchi.

1. Isa pasi pabhenji, kuitira kuti musoro uri pamucheto, uye tsoka dzakamanikidzwa zvakakwana kusvika pasi.
2. Tora chikamu chakanaka kuitira kuti maoko emuganhu pakati pemakumbo akanga akaenzana nehupamhi hwemafudzi. Kana chifambiro cheFrench chekuita basa chinoshandiswa neE-bar, zvino gadzirisa kusvika mukati.
3. Simudza bhari kumusoro kwechifuva, kuchengeta maoko ako zvakananga pasi.
4. Inhaling, chengetedza ibha pasi, kupeta tereyi. Ramba uchifamba kusvikira mutsipa uchingobata korona.
5. Chengetedza nzvimbo yemaminitsi mashoma uye, chengeta, dzokera kune FE. Pfupi pfupi inokurudzirwa mushure mokunge maoko akadzorwa.

French bench press

Paunenge uchiita basa racho kubva panzvimbo yakamira, iwe uchagara uchingofanira kuchengetedza zvakakwana, izvo zvichatoda mamwe mauto. Iwe unogona kuita French press barbell, asi zviri nani kushandisa dumbbell, kunyanya kana zvidzidzo zvichingoitwa ndoga.

1. Simuka zvakananga, uise tsoka dzako kure, kufanana nehupamhi hwemafudzi ako. Bata dumbbell nemaoko ose maviri pamusoro pomusoro wako. Kuti ukwanise kukomberedza projectile, tungamirirwa nemufananidzo.
2. Kuita mutsara weFrance kubva panzvimbo yakamira kunokosha kuti ufuridzirwe, kubvisa dumbbell nemusoro, kunamatira kune semicircular trajectory.
3. Kugadzirisa chinzvimbo pane zvakanyanya, kufema kunze, kururamisa maoko ako, kutora nzvimbo yekutanga.

French bench press

Kuti uite basa iri, unogona kugara pabhenji kana kushandisa sarudzo nechokudzinga, asi mushure chete unokosha kuti uise zvakananga pasi kuti uchengetedze mushure mako. Iwe unogona kuita chinyorwa cheFrance che dumbbells uye barbell.

1. Bata dumbbell pamwe nemaoko ose pamusoro pemusoro wako, kuvhara zvimiti zvetikiti, uye chengeta zvigunwe zvako pachigamba. Zvichindwe zvinofanira kunge zvichiratidza kumusoro.
2. Chengetedza chikamu chebhanhire kubva papfudzi kusvika paheta pedyo nechepamusoro uye pakona yakarurama kubva pasi.
3. Kutora mweya, kuderedza dumbbell nemusoro, nekucherechedza semicircular trajectory. Apo bhanhire rinobata bicep, sangano rinofanira kumira.
4. Pamusoro pemafungiro emakororo acho, kubudisa simba, simudza dumbbell panzvimbo yayo yepakutanga.

Mutauro weFrance muSmith

Simulator yakagadzirirwa kugadzirisa migumisiro kubva pakuita maitiro akasiyana-siyana. Kuti ubudise hutatu, mishonga yaSmith yakakodzera. Bhenchi yeFrance mumusimurisi payo nzira haina kusiyana nezvisarudzo zvakaitwa nebhasi muhugaro uye pakurara. Misiyano chete ndeyokuti sezvo bhanji ichifamba nenzira imwe chete, zvakakosha kuvapa nguva shoma vachikotamisa zvidzitiro. Kunyange zvakadaro unoda kugara uchienzanisa hull. Simulator yemushanduri weFrance ane zvinyorwa zvishoma:

1. Kurema kunofamba kune imwe nzira inoshandiswa, saka misimba yezvigadziriswa haibatanidzi muitiro uye mutoro wose unowanikwa ne-triceps.
2. Pamusana pekugona kwekuchengetedza kuchengetedzwa kwekuchengetedza panzvimbo yakakosha, njodzi yekuti bhari ichawira pamusoro uye kukuvadza inofananidzwa kusvika zero.

Mutauro weFrance muchikwata

Kuti udzidzise tambo, unogona kushandisa tambo simulator. Pakutanga, sarudza uremu hwakakodzera uye ugare pabhenchi, uchitanga kuita hurukuro yeFrance kune vasikana:

1. Tora maoko echokumusoro kuitira kuti michindwe inotarisana, ndiko kuti, kusatsigira.
2. Tereyi inonamatira pamakumbo akanaka uye chengeta maoko ako kuitira kuti chikamu chinobva pamapfudzi kusvika kumheto chinongoratidzira muviri.
3. Kuchema, ruramisa maoko ako uye ugare pamagumo ekupedzisira kwemaminitsi mashoma.
4. Kudzokera kuPI kunodiwa mukufuridzirwa.