"Cliffhanger" - chiitwa umo tsandanyama boka?

"Climber" - inoshanda muviri kuramba muviri ari chakuvhuvhu. Ishoma, asi zvinozivikanwa mu madenderedzwa kwounyanzvi, basa "Cliffhanger" anorovedza rako abdominal tsandanyama kwete chete. The muviri kunosanganisira, mukuwedzera, nebandauko tsandanyama uye fudzi nebhanhire. Sezvo inopa kupisa macalorie, "Cliffhanger" kumbonyanya kunobudirira muviri uremu kuronga. Uye haatarisiri chaiyo michina uye unyanzvi.

kubatsira

Zvakaoma kuona zvakanakira muviri ichi, sezvo kana vachimhanya vanobatanidzwa munenge munyika dzose tsandanyama dzomuviri. Sezvatinoziva, kubva pakurarama tsandanyama dzomuviri hakubvi chete kufamba, asiwo vose vasiri pezvakaitwa muviri.

"Cliffhanger" - chiitwa kuti zvakanaka kushanda tsandanyama pamusoro goko, ndiro boka zvakadzama tsandanyama, izvo anomhanyira pedyo nomuzongoza, uye kuona Kuda kutamba kwayo. Batanidzwa tsandanyama dzomuviri, kuita mabasa anokosha:

• Tsandanyama ari muhudyu flexor;
• extensor Tsandanyama yehudyu sezvo gluteal tsandanyama;
• abdominal tsandanyama: zvakananga uye oblique;
• ari extensor tsandanyama ari shure.

Ndiko, tsandanyama anokonzera mamiriro uye dzidziso. Kusimbisa tsandanyama kuhukura kuchaita kuchengetedza nomuzongoza utano uye mamiriro akanaka. Kwete chete kusimbisa musana uye abdominal muviri zvinobudirira "Cliffhanger." Kubatsira kuti inochengetedza akachenjera chitarisiko uye tsandanyama matauriro, kushandiswa muupenyu hwezuva nezuva,

• allocating / kutungamirira chipande - duku zamu tsandanyama uye mberi giya;
• extensors / flexors repasi gumbo - the quadriceps tsandanyama yehudyu;
• flexors norutsoka - mhuru;
• pafudzi flexors - the deltoid uye pectoralis zvikuru;
• honokono extensors - triceps.

Exercise "Cliffhanger" riri mapoka chii mhasuro sei?

Quads (quadriceps femoris) inofanira kugadzirwa uye kushingaira, sezvo anoita somunhu hudyu extensor. "Cliffhanger" - chiitwa kuti zvinobudirira anoshanda kunze tsandanyama, iyo inobatsira kudzivirira yakawanda nemigumisiro uye kukuvara. Adzivirire pangozi zvikuru, mabvi joinhi zvakanaka vakadzidziswa kubatsira musculo-ligamentous corset.

Gluteal tsandanyama (guru, svikiro uye diki) vanofanira kuva dzakabudirira zvakanaka sezvo ivo waidzora muviri mwero. Big - rimwe simba kupfuura tsandanyama, uye chijana kunosvika nebandauko evoruzhinji uye agadzirisa kuti mutumbi. Avhareji - yekumbotsveta chiuno tilts uye agadzirisa kuti mutumbi. Small iri munyaya rectification pamusoro hunde uye muhudyu kutapa.

Kudzika pectoral tsandanyama uye Anterior serratus yaiva yokumusoro muchipfuva. Simudzai uye kugadzirisa chipande mipiro inhalation - akamutsa kumicheto.

Mhuru tsandanyama kudzidziswa, sezvo ane zvinokosha kushanda: kwebasa rutsoka, kudzikamisa muviri kana achifamba.

The deltoid uye pectoralis huru tsandanyama munyaya kutapa, fudzi kutenderera uye flexion.

Triceps (triceps brachii) anoita kutapa maoko shure muuye maoko muviri. PaChikoro kuwedzera honokono.

kushanda

Nokuda yokudzokorora. hunhu "Cliffhanger" zvinhu - Muchiitwa anobatsira kururamisa uye kusimbisa tsandanyama repasi muviri. Uyu kufarira kwoushamwari-up muviri nevatambi, sezvo nokukurumidza kunonatsiridza kweropa uye anogadzira muviri kuuya kudzidziswa.

Kwete chete kunosimbisa nemhuru, asi glutes uye marunda tsandanyama. It zvinomutsa kwemwoyo, ukuwo, kuvandudzwa kutenderera. Kunonatsiridza kutsungirira panguva yechiitwa anosimbisa tsandanyama repasi chikamu muviri anopisa macalorie. "Cliffhanger" - chiitwa kuti kunopisa macalorie kupfuura dzimwe mhando muviri kuti ezasi mapoka tsandanyama.

Kwete chete hunosimbisa gumbo tsandanyama, asiwo nemarunda nemarunda pamusoro neketani uye ibvi majoini. Kudziridza tsandanyama akashandiswa ezuva nezuva. Anowedzera mapfupa arambe achirema. Chinokosha nokusimbaradza majoini kunobatsira kuderedza njodzi yokukuvadzwa kubva mapopoma. Pane kuvandudzika mamiriro. The Musimboti Tsandanyama pamusoro musana vanosimbiswa, uye kuvandudza mamiriro. Kuekisesaiza chinosimbisa tsandanyama ari mudumbu zvinoita sturdier.

How kushandisa "makomo". midziyo

1. In kwokutanga nzvimbo uremu pakati maoko maviri namakumbo anoparadzirwa noruvara.
2. Apo kufamba namakumbo haina zvaizopedza kurudyi kana kuruboshwe divi.
3. Belly tucked kumusoro, uye yose pachiitwa tsandanyama kuramba zvigunwe zvavo.
4. Loin haadi Vanokunga panguva yechiitwa.
5. Pamapfudzi kumarudzi maekisesaizi anombotwasanudza.
6. Emaoko hwakakungwa zvishoma, kana apo achiita zviitwa kugokora kwemajoini basa zvichabviswa migweje.
7. Wrist akaronga zvakajeka.
8. Kufema zvakasununguka pachaenzaniswa.

embodiments

Beginners vanogona kutanga muviri, apo maoko pamusoro pechikomo, kwete pasi. Vanogonawo kuita muviri ane mapfupi zvakawanda inofamba, saka kuti mabvi regai kusvika pachipfuva.

Kuti kurangarira kutevedzana nemafambiro muchiitwa kuti zvinoda rakatumbuka pakati makumbo akasiyana, unogona kuita dzokororo imwe rutsoka wokutanga, ipapo vamwe. Kutanga chiitwa unofanira zvishoma nezvishoma uye kuvaka nokukurumidza.

How kuita maekisesaizi "makomo"? Detail photos rinoratidza zvose zvokukura muviri.

"Cliffhanger" - inokosha maekisesaizi

waivako chidobi:

• achiisa kusimbisa: zororo pamusoro uriri nemaoko ake, michindwe papfudzi upamhi; kumusoro ake; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; kweva ibvi rako kodzero muchipfuva chako sezvinobvira dzitwasanuke;
• mweya - mu pokutangira nzvimbo; uyewo kutakura akasiya rutsoka.

Target Tsandanyama: muchina.

Upiyona: mazamu uye magaro.

pamwe nokuvhiringidza

Exercise "Cliffhanger" kusvika venhau. waivako chidobi:

• achiisa kusimbisa: zororo pamusoro uriri nemaoko ake, michindwe papfudzi upamhi; kumusoro ake; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; kweva ibvi rako kodzero muchipfuva chako, panguva iyoyo kana Achitsaudzira muchiuno, ibvi mberi akananga papfudzi kuruboshwe;
• mweya - mu pokutangira nzvimbo; uyewo kutakura akasiya rutsoka.

Target Tsandanyama: muchina.

Upiyona: mazamu uye magaro.

With expanders

With expanders "Cliffhanger" - chiitwa chinopa wokuwedzera mutoro makumbo uye magaro.

waivako chidobi:

• expander kusunga makumbo zvishoma pamusoro ibvi;
• achiisa kusimbisa: zororo pamusoro uriri nemaoko ake, michindwe papfudzi upamhi; kumusoro ake; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; kweva ibvi rako kodzero muchipfuva chako sezvinobvira dzitwasanuke;
• mweya - mu pokutangira nzvimbo; uyewo kutakura akasiya rutsoka.

Target Tsandanyama: yacho gluteus.

Upiyona: hamstrings.

Maoko ake pamusoro pabhenji

waivako chidobi:

• kurega nhema: vanosendamira anombotwasanudza maoko ake pamusoro pabhenji; chanza papfudzi upamhi; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; kweva ibvi rako kodzero muchipfuva chako sezvinobvira dzitwasanuke;
• mweya - mu pokutangira nzvimbo; uyewo kutakura akasiya rutsoka.

Target Tsandanyama: yacho gluteus.

Upiyona: Delta tsandanyama omuti.

pamusoro bhora

Exercise "Cliffhanger" kuti magaro.

waivako chidobi:

• kurega nhema: maoko enyu pamusoro bhora; chanza papfudzi upamhi; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; kweva ibvi rako kodzero muchipfuva chako sezvinobvira dzitwasanuke;
• mweya - mu pokutangira nzvimbo; uyewo kutakura akasiya rutsoka.

Target Tsandanyama: yacho gluteus.

Upiyona: Delta tsandanyama omuti.

"Cliffhanger" dvunozhny

waivako chidobi:

• achiisa kusimbisa: zororo pamusoro uriri nemaoko ake, michindwe papfudzi upamhi; kumusoro ake; emaoko zvishoma hwakakungwa; zvigunwe patambo pasi; muviri - achirurama mutsetse kubva kumusoro kusvika kutsoka;
• exhale - kutambanudza nyika abdominal tsandanyama; mumwe kusvetuka kudzura mabvi ako kuna muchipfuva chako sezvinobvira dzitwasanuke;
• mweya - kune pokutangira chinzvimbo.

Target Tsandanyama: kwechaunga, maoko, shure.

Upiyona: Delta tsandanyama omuti.

How kutanga kuita kumba?

Exercise "Cliffhanger" anonyatsorayiridzwa wakanyatsokodzera kudzidzisa kumba. Haatarisiri unyanzvi kana zvokushandisa, zviri kushanda chaizvo avo tsandanyama kuti anodiwa kuti shapely, toned nhamba. Hapana chakavanzika kuti matambudziko makirogiramu kuoneka kazhinji pamusoro magaro uye pazvidya. Zviri muzvikamu izvi dzomuviri wakatungamirira chikuru mutoro muviri. Rinopa tsandanyama dzako kufadza mutoro kuti kamwe zvakare anosimbisa kubudirira kwayo pakurwisa mafuta reserves.

Simple uye panguva imwecheteyo rakanyatsojeka inoshanda muviri nokukwezvwa chokwadi kuti zvinokwanisika kuita zvose oga uye akabatana nevamwe muviri. The huru sika mumba - maonero, zvishoma nezvishoma kuwedzera mutoro uye kakawanda kudzidziswa.

Unofanira kusarudza yakakodzera chisarudzo zvemumusangano. Mumazuva mashoma, kuti ndiriite ari kunonoka kumhanya. Kirasi nguva pakutanga kwete maminitsi anopfuura 10. Kuwedzera nguva kurovedza uye mutoro inofanira zvishoma nezvishoma.

Zvivakirei tsandanyama uye kuramba wega muviri kunogona kugara kuita maekisesaizi "Cliffhanger." Reviews kamwe zvakare zvinoratidza kuti ichi nyore muviri kunogona kuderedza shure marwadzo, simbisa tsandanyama uye nokudzosa kuchinja kubva nomuzongoza. Uyezve, zuva nezuva kuita maekisesaizi kunonatsiridza kweropa uye zvaanopa simba racho muviri. Kuita "Cliffhanger" nguva, unozonzwa sefungu simba uye simba.