It ava zvikuru nevakawanda mukusimbisa muviri uye nedzimwe simba mitambo izvo chinangwa chine kwetsandanyama uye kuwedzera simba unongotaura. Iyi Muitiro zvakajeka akanaka, kunyange zvazvo beginners vakawanda havagoni zvakanaka kuparadzira mutoro, uye kana vanotambura rokurara kushingaira, kana, nekusiyana, kuti vashoma muviri. Uye avo uye vamwe, sezvo ushe, mvumo uye dzimwe zvikanganiso, zvinoti - zvakaipa muviri uye kururama kusarudzwa kwavo. Kana isu kutaura chinangwa vatsva chepakutanga, vakawanda vavo vanoda kupomba maoko uye muchipfuva, ndiro zvikuru nomusoro. Pashure pezvose, tsandanyama idzi simba uye pumped kumusoro, pakarepo pachena.
Asi pakutsvaka dzakabudirira ruoko tsandanyama vatsva kazhinji zvinoomerera pfungwa dzavo pamusoro kupomba biceps, pasinei nokuti huru muhombe ruoko anopa triceps. Vanoita muchiitwa zvinokosha nokuti triceps - dzakadai French pabhenji pachaunga vamwe, tisingatauri kukosha kupomba zvose tsandanyama mapoka vachishandisa zvinhu muviri. Asi kana pasina nechigadziko - hapana pumped maoko uye muchipfuva. Saka kuteerera magadzirirwo kuita zvinokosha muviri kuti pectoral tsandanyama, sezvo beginners vakawanda havana kurangarira sei kuita pabhenji wokudhinda.
Achitaura yakananga tsandanyama basa, kunyanya danda triceps (Misoro matatu ruoko tsandanyama) uye vacheche, zvinoita rinozivikanwa kuti anowanzoita anoshanda pachiimbwa pakuita kurovedza zvakadai bhenji pachaunga wiring, kusunda (mu t. H. In nembariro), uye and said. Saka, kuwedzera pabhenji pachaunga i.e., uwandu repetitions uye liftable kurema zvinoitwa kupomba ari pectoral tsandanyama uye triceps zvikuru yoga kupomba. Nokuti chinofanira kushandiswa kunzwisisa-siyana kurovedza. Asi chinokosha basa reDare French pabhenji wokudhinda.
Chidobi weava riri sezvinotevera. Chekutanga, unofanira kusarudza zvakarurama romukova woita pakurema kwayo, izvo zvinenge 10 nguva, unogona kusimudza. Kana mubhawa kubhawa zvingataurwa kuti zviri nani uye yamunenge - Ez-kufanana, asi unogona kuita pasina izvozvo. Chechipiri, unofanira kuenda kumba nzvimbo (chinjikira), zvinokosha kuti tsoka vakazorora pasi rakaoma. Next, ruramisa maoko enyu danda kumusoro, unofanira kufonyora navo zvinyoronyoro pahuma (zvimwe zvishoma kupfuura), saka kuti kugokora vakaumba necheparutivi dzinenge 45 inegumi, kumbomira romukova vanenge shanu masendimita kubva pahuma. Kubva chinzvimbo ichi, kutwasanudza ruoko muganhu (90 madhigirii kugokora), zvichiguma kudzokorora. Saka yose yakatarwa kuitwa, nhamba repetitions iyo, sezvo kare ambotaurwa, ndiyo 10 nguva kana kupfuura, zvichienderana kuekisesaiza uye nguva kuitenga kurovedza kana kuitwa pabhenji French.
Zvinofanira kurangarirwa kuti vamwe zviitwa hazvidi kushandisa kwenguva refu ari chete kunzwisisa, kudzivisa "kurega kunotanga" kufambira mberi simba uye tsandanyama kukura. Uyewo, French pabhenji wokudhinda pamwe usanganidzo raro chirongwa kurovedzwa kwenguva inopfuura mwedzi mitatu angaguma kuvadza kugokora rwakashodoka. Kana akakura Zviidzo pachiitwa ichi ndiyo inishuwarenzi zvakakodzera zvachose, uyewo Kuda kutamba (ichitenderera) mabhandeji emaoko. Zvisinei, pasinei zvichibvira dambudziko, yeFrance pabhenji wokudhinda ane yakajeka zvakwakanakira ane simba zvinokosha anoratidza kuti kupomba triceps, kunyanya danda refu sezvo.
Chakakosha mitemo, "yokukandwa" ndiyewo kudya zvinovaka muviri, murwiyo wacho uye chinonyanya vakarongeka nokudzidziswa kuronga. Zvinofanira kusanganisira zvinhu muviri - dzakadai pabhenji chewaini, deadlifts, dhonzai-up nomuzariro. Zvinokoshawo kuronga rationally panguva yokuzorora uye hope. Chete kana zvose mitemo uye kuzvitsaurira zvakazara vanotarisirwa kuti kupomba tsandanyama ari maoko uye muchipfuva, uye pamusoro zvakakurumbira iine kwetsandanyama.