Arnold positi

• Inhloko yeziNdawo: n, u, l, l
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Arnold positi

Arnold pose ndi masewera olimbitsa thupi omwe makamaka amalimbana ndi kulimbikitsa mapewa, komanso kugwirizanitsa chifuwa ndi minofu yam'mbuyo yam'mbuyo. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe ali ndi chidwi chofuna kupititsa patsogolo mphamvu zawo zakumtunda komanso kutanthauzira minyewa. Kuphatikiza Arnold pose muzochita zanu zolimbitsa thupi kumatha kukulitsa kukula kwa minofu, kuwongolera kaimidwe, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Arnold positi

• Khalani pa benchi yokhala ndi backrest, mutagwira ma dumbbells pamapewa, manja anu akukuyang'anani.
• Pamene mukukankhira ma dumbbells mmwamba, tembenuzani manja anu kuti manja anu ayang'ane kutsogolo pamwamba pa kayendetsedwe kake.
• Imani kaye pang'ono, kenaka sinthani mayendedwe, ndikutsitsa ma dumbbells pamalo oyamba ndi manja anu kuyang'ana inu.
• Bwerezani izi kwa chiwerengero chomwe mukufuna cha reps.
• Onetsetsani kuti msana wanu ukhale wosalala pa benchi nthawi yonse yochita masewera olimbitsa thupi kuti musavulale.

Izinto zokwenza Arnold positi

• Kutenthetsa Mtima: Musanayese kuima, ndikofunikira kutenthetsa minofu yanu kuti musavulale. Izi ndizofunikira makamaka kwa Arnold pose chifukwa imaphatikizapo magulu ambiri a minofu.
• Kaimidwe Koyenera: Imani wamtali ndi mapazi anu motalikirana m’lifupi la mapewa. Kwezani manja anu pamlingo wa mapewa, pindani zigongono zanu, ndi kuzungulira manja anu kuyang'ana kutsogolo. Awa ndi malo anu oyambira. Onetsetsani kuti mukusunga izi ponseponse kuti mupewe kupsinjika pamsana kapena mapewa anu.
• Mayendedwe Oyendetsedwa: Tembenuzani manja anu pang'onopang'ono kuti manja anu ayang'ane kwa inu pomwe zigongono zanu zili pamapewa. Izi ziyenera kukhala kayendetsedwe koyendetsedwa kuti muwonetsetse kuti mukugwira ntchito minofu yanu osati kudalira mphamvu.
• Kupumira: Pumirani pamene mukutembenuza manja anu kwa inu ndi kupuma pamene mukuzungulira

Arnold positi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Arnold positi?

The Arnold Press, yotchedwa Arnold Schwarzenegger, ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalimbana ndi deltoids ndi thupi lapamwamba. Ngakhale oyamba kumene angathe kuyesa izi, ndikofunika kuwonetsetsa mawonekedwe oyenera kuti asavulale. Zingakhale bwino kuyamba ndi masewera olimbitsa thupi monga mapewa ndi kukweza kwapambuyo pang'onopang'ono kupita ku Arnold Press pamene mphamvu ndi luso zikuyenda bwino. Nthawi zonse kumbukirani kuyamba ndi zolemetsa zopepuka ndikuwonjezera kulemera pang'onopang'ono pamene mphamvu zanu zikuyenda bwino. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti azikutsogolerani.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Arnold positi?

• The Double Bicep Arnold Pose: Kuima kumeneku kumaphatikizapo kuyimirira ndi kumbuyo kopindika pang'ono, mikono yonse ikulumphira m'mwamba mu bicep curl yapawiri, ndipo miyendo yoyimilira mozungulira pang'ono kuti ikhale bwino.
• Chifuwa Cham'mbali cha Arnold Pose: Pachithunzichi, Arnold amatha kutembenukira kumbali, kusuntha mkono umodzi m'mwamba mu bicep curl, ndikugwiritsa ntchito mkono wina kuti asinthe ndikuwonetsa minofu ya pachifuwa.
• Arnold Pose Yambiri Ya Minofu: Izi ndizokhazikika kutsogolo, ndi manja onse kutsogolo kwa thupi, nkhonya zomangika, ndi minofu yokhazikika kuti iwonetse kuchuluka kwa minofu.
• Kupambana kwa Arnold Pose: Izi zikuwonetsa Arnold ali ndi mkono umodzi wokwezedwa mmwamba mwachipambano, winayo.

Izinto zokufunda ezishisa ezivumelekile Arnold positi?

• Kukweza Kwambiri: Kulimbitsa thupi kumeneku kumayang'ananso ma deltoids, makamaka ma deltoids am'mbali kapena am'mbali, omwe amapangidwanso panthawi ya atolankhani a Arnold. Mwa kulimbikitsa minofu iyi, mukhoza kupititsa patsogolo ntchito yanu ndi mawonekedwe panthawi ya Arnold press.
• Kukweza Kutsogolo: Zochita izi zimangoyang'ana kutsogolo kapena kutsogolo kwa deltoids, zomwe zimakhudzidwa kwambiri ndi atolankhani a Arnold. Kulimbitsa minofu imeneyi kungathandize kuwongolera mphamvu zanu ndi mphamvu zanu panthawi ya Arnold press.