Bhenyhini bhendi rekunyanya uye zvakasiyana-siyana

Bhizimisi rehondo rakaritumidza zita racho pasina. Ichokwadi ndechokuti munguva pfupi yapfuura muhondo yaive yakakwanisa kuwana bharu uye nhamba yakakwana yemakeke, asi kwakanga kusina mabhenji ezvinyorwa zvekare. Saka, ndaifanira kugara kana kumira. Imirizhonga inomiririra muviri wakanaka kwazvo unoita bhandi refudzi. Kunyanya iyo inobatsira pakukura kwezvinyorwa zve deltoid uye triceps. Triceps panguva idzi dzokudzidzira dzakatambanudzwa uye dzakaoma zvakanyanya sezvinobvira. Bhenji rebhokisi rehondo rinoitwa maererano nemamwe mitemo. Hazvisi izvo chete, asi kuitira kupa mutambi wacho kuchengeteka. Kuparadzana kubva kune mazano ekuita basa racho kunogona kutungamirira kumamiriro ezvinhu akasiyana siyana asingafadzi.

Nenzira, panguva yekufuratira zviri nani kuva neshamwari iyo ichachengetedza chete kana zvichiitika. Mumwe munhu angati afunge kuti mudiwa wacho anongoda chete kubhenji rekunyora, uye pakimiririra munhu anozvibata. Iyi nzira yebhizimisi inokanganisa kukuru, nokuti munyaya iyi zvinogona zvakare kuputsa zvigadzirwa. Hondo yehondo inoitwa mushure mekudziya-up. Icho chinodiwa kuti inopisa masimba uye kuvigadzirira basa. Apo mutambi wacho akagadzirira, unogona kutanga maitiro. Izvi zvinoda bhari chete nebasa rekushanda.

Paunenge uchiita mapurisa ehondo, unofanirwa kuchengetedza tsoka dzako kuti uzviparadzanise. Maoko haafaniri kutora zvakanyanya kubha. Iye, zvakare, anofanira kuva pane imwe nzvimbo yakakura kudarika upamhi hwemapfudzi ake. Kudzidzira kunoitwa kubva mubhokisi. Vamwe muviribuilders vanotakura barbell barbell zvichienda mberi kubva shure kwe musoro, zvisinei, kubva muchipfuva, kuita basa racho rakachengeteka. Paunenge uchiita mhizha, haugone kuzvibatsira nemakumbo ako uye kuderedza shure. Havadi kuve vakanamatirawo. Zviri nani kutora uremu hudiki, asi ita basa racho nounyanzvi. Uye nekufamba kwenguva, unogona kuwedzera mutoro. Mune zvimwe zviitiko, mapurisa ehurumende anorambidzwa. Izvi zvinoshanda kuvanhu ivavo vane matambudziko nemashure, chiuno, mafundo uye bhandi refudzi. Mutoro mukuru unogona kukuvadza.

Bhizimisi rebhokisi rehondo ndiro rimwe remhando dzakasiyana-siyana zvemuitiro uyu. Nokuda kweizvi tinoda bhenchi. Iyi shanduro yemushandiro yakanaka kune vanhu vasingadi kuwedzeredza zvakaderera shure. Nenzira, munzvimbo yekugara zvakanyanya kuoma kuputsa nzira yekuita bhizinesi rekudhinda. Panguva imwe chete, basa rinova rakaoma. Pano mutambi wacho anodawo mumwe wake. Hondo yehondo ine basa guru. Hazvisi zvechimwe kuti iye chikamu chetatu simba. Pane imwe nguva vatambi vakakwikwidza kune uyo achasimudza pamusoro pemusoro wake. Nhasi ichinyanya kuzivikanwa nechechi yepamusoro, mabheti ane tsvimbo uye kufa.

Kuita muviri kunogona kuitwa ne-dumbbells, zvisinei, sarudzo iyi inonyanya kukodzera kune vatambi vane ruzivo vasingazoiti zvikanganiso panguva yekumhanya. Dumbbells inofanirwa kufamba kubva pasi nechepamusoro uye usatsauka kubva pamugwagwa. Uye pane nzvimbo yezvinyunyuta, zvisikwa dzimwe nguva zvinoshandiswa. Gim uremu hwemaoko maviri munguva yake yaiva chikamu cherongwa hwekudzidzisa weightlifters. Kungofanana nekushanda nekomboni, chiito chekuita nezviremba uye dumbbells zvinogona kuitwa paunogara. Zvakakosha kutarisa kuti mushure hauna kukotama, uye chiuno hachikotamire.

Paunosimudza uremu hwaunoda kubudisa. Kupisa kunoitwa nekuderedza barbell kana dumbbells. Usanyatsoziva. Zvinonyanya kukosha kusabata mweya wako, zvisinei kuti zvinogona kukonzera migumisiro isingafadzi. Hondo yehondo inobatsira kuwedzera simba rebhandi refudzi. Nekubatsira kwake, misumbu yemashure nemapfudzi anofamba zvakanaka. Uye zvakadaro varume vazhinji vanorota nezvemapfudzi ane simba. Munguva ichangopfuura, mutsara wepamusoro wemusoro wake wakashandura muviri wechipiri, uye pasina. Mushure mezvose, zvinogona kusimbisa masimba epafudzi, izvo zvinodiwa pakusvitsa. Chimwe chezvifananidziro zvemugadziro uyu ndicho chinangwa chepamusoro. Zvisinei, nheyo yemisungo munyaya iyi inopesana. Imwe nyanzvi inosimbisa mishonga yemaoko, iyo inokubvumira kuti uwedzere migumisiro muzvidzidzo zvakadai sebhenji rekudhinda kana kutora kubhanhire.