Exercise "Butterfly": waivako unyanzvi. panguva yokurovedza muviri zviitwa kuti vanhu pectoral tsandanyama

Professional anodzidzisa "Butterfly" kana "Butterfly" (sezvazvakanyorwa kunzi zvakafanana) ari kudzidzisa mudziyo, kushandisa iyo unogona kushanda kubva tsandanyama pechipfuva, mapfudzi, maoko uye kunyange muchina. The mutambi anofanira kuita mahatelnye kufamba, splay akatsivama panguva emaoko pamberi pake. Zviri Vongai umboo pamusoro mudziyo uye rakashevedzwa.

Tsanangudzo Modèles

Fitness midziyo nokuti yokurovedza muviri kunogona kuva akasiyana parutivi mashandiro nepedyo. Unogona kuwana zviri nyore kunzwisisa namano kuti kubata kutamira nokuda imwe waya chinotenderera uye zvinhu. Zvisinei, munzvimbo dzakawanda michina yakaoma, chokuita linkage. Asi ivo vose vane akafanana chinhu. The Simulator "Butterfly" riri vakashongedzerwa aine simbi pepuranga uye miviri Pazvibato. Mapfupa ichi vakatasva chigaro.

Panguva ino Danho zvinobvira kuona zvakasiyana-siyana simba mano, anogona kubatanidza zvakananga uye Simulator "Butterfly", uye zano nokuda kupomba gumbo netsandanyama.

Chii chinokonzera tsandanyama kushanda muviri "Butterfly"?

1. The migove repamusoro uye pakati pamusoro pectoral tsandanyama (guru tsandanyama).
2. The pamberi deltoid tsandanyama fibers.
3. Triceps pamafudzi pamwe biceps.
4. Obliques.
5. Serratus Anterior tsandanyama.
6. Keyed-pamafudzi tsandanyama fibers.

Features dzakakurumbira mano

Exerciser "Butterfly" haigoni kushandiswa sezvo sepasi nzira mukanyiwa yacho yakatarwa. Havagoni kutsiva barbell pamwe dumbbells. Nemamwe mashoko, chiitwa pamusoro mudziyo havasi sechinhu zvinokosha, ivo voga. Panguva nokudzidziswa kwacho kwebasa vaisanganisira ari chinoumba tsandanyama pechipfuva. Maererano vatambi vazhinji, ichi ndicho chikuru drawback ari mudziyo.

Asi zvisinei izvi, nyanzvi anodzidzisa, "Butterfly" rakanyatsojeka akakurumbira pakati vatambi. Izvi imhaka yokuti tichibatsirwa kuti pectoral tsandanyama zvinogona vakwana, uyewo biceps pamwe triceps. Uyezve, panguva vachisimudza tsvimbo Somuenzaniso, pane nokufamba maoko ayo vakatorera Simulator. Nokuda kwechikonzero ichi, tsandanyama achawana mutoro yakajeka.

Professional Vamhanyi kunge akarwawo kubatsira Simulator iri chiitiko kuti zvakafanira kuti aruramise tsandanyama pechipfuva, kuti ape nani chimiro. Exercise "Butterfly" ndiyo yakanaka mhinduro vaya vatambi vane Vavariro ndiyo kuramba chimiro.

Nzira zvinofanira kuchengetwa

Pane nzira dzakawanda kuti mudzimu mudziyo. Uchibatsirwa kwavo, tichakwanisa kushanda zvakasiyana-siyana nemapoka tsandanyama. Somuenzaniso, unogona kuita basa, zvachose maoko noruoko, uye rinogona hwakakungwa panguva emaoko. Sewevhu vanodzidzisa kuti yokurovedza muviri kubvumira kuti kushanda, akagara kumashure kana vakatarisana seri chair. Somugumisiro, mutoro ari kusvitsa kune mapoka akasiyana tsandanyama.

Zvinofanira nyora zvimwe zvinhu vanorumbidza anoenderana yechiitwa unyanzvi.

1. Kushanda Simulator, kuti musana inofanira kuchengetwa sezvo kururamiswa sezvinobvira, zvakasimba vakabatirira kumashure. Feet vanofanira kumira zvakasimba pasi.
2. Panguva yechiitwa, "Butterfly", unofanira kuva nechokwadi chokuti maoko akaererana pasi. Hazvina basa, vachange vachida kana anombotwasanudza.
3. Panguva nokudzidziswa muitiro maonero inofanira kuendeswa mberi. Hazvibviri pamusoro-kudzvinyirira mutsipa panguva ruoko ruzivo. Kurovedzwa kwacho kunofanira zvakazara kudzorwa. Maoko dzinofanira ruchatambanudzirwa sezvo panguva mashoko, uye panguva ruminant. Sununguka kwavari hakuna inokurudzirwa.
4. Hazvina varumbidzwa kuti kusvetuka, vose kufamba zvakakodzera kuita zvakanaka uye zvishoma nezvishoma. Deredza maoko Simulator inoda zvishoma kunonoka, uye ipapo kutanga maberekero, kudzorera kuti nzvimbo yadzo yepakutanga. Nedzinovengwa rinoitwa mushure ruzivo, mweya - panguva maberekero. Unofanira kufema nezvishoma.
5. Zvakakosha kuti mukufamba mashoko zvinobatanidzwa vaiva rokumusoro ruoko, kwete chiningoningo.
6. Panguva yechiitwa, unofanira kunzwa kuti vari kushanda pectoral tsandanyama, ivo tya kumusoro. Kana kunzwa ichi hachisi chipo, zvinoreva kuti mutambi kuita zvakaipa.

Study bhokisi tsandanyama

Kupedza pachiitwa "Butterfly" chipfuva tsandanyama, unofanira kugara pasi pabhenji chigaro chigadzirirwe kukura kwayo. Back zvinofanira zvakasimba rikazvisundira pamusoro backrest. Mashizha zvinofanira kuchengetwa, chityu chinofanira kanyama zvishoma mberi.

Vanobata mubato kuitira kuti emberi uye mapfudzi vanoumba achirurama angled. Vanofanira kuva imwe ndege. Nokuda kwaizvozvo, mutoro achaita zvakawanda pamusoro pectoral tsandanyama, kwete namaoko enyu.

Pashure paizvozvo unofanira kutanga kuona maoko kusvikira bhurasho haangavi kuonekwa pedyo nepedyo. Panzvimbo ino, zvakakodzera kuti vagare 2-3 masekonzi, uye ipapo kudzokera chepakutanga. Rutoto maoko vanofanira kusvikira unonzwa zvishomanana Munotatamura pechipfuva netsandanyama. Professional Vamhanyi vari varumbidzwa kuita zvinenge 12 repetitions. Nzira vanofanira zvinenge zvitatu.

Kana kushandura backrest angled muviri "Butterfly" kuchaita vapinze munzvimbo dzakasiyana pechipfuva netsandanyama.

namano

1. Hazvina zvakafanira kudyara uye kuunza maoko ake zvikuru.
2. Not varumbidzwa Achabvambura seri pabhenji.
3. Hazvibviri mune rimwe zuva kudzidziswa kuita pakarepo kushandisa "Butterfly" pamusoro Simulator uye maberekero pamusoro dumbbells. Zvikasadaro, unogona kuti akakuvadzwa.
4. Mberi nokuongorora pamaoko Simulator zvakanaka pashure kuita zvinokosha muviri kuti pectoral tsandanyama.

Ropa racho trapezius uye rhomboid tsandanyama

Mumwe zvikuru nevakawanda muviri. Unofanira kugara pasi kuitira kuti chipfuva akazorora pamusoro backrest. Namakumbo kudikanwa kuisa parutivi. Back zvinofanira kuchengetwa kururamiswa. Kunzwisisa Pazvibato uye muvakweve zvinyoronyoro pamusoro, uye ipapo sezvaakanga zvishoma nezvishoma kudzokera panzvimbo yayo yepakutanga. Kuwanda nzira kuti nokudzokorora kwakafanana muzvirevo nyaya.

Zvii zvingatarisirwa kubudirira

1. Vanhu vachakwanisa kuona kuzorodzwa yakajeka.
2. Nokuda mutoro BALANCInG, tsandanyama fibers dzichakurukurwa muhurukuro comprehensively.
3. Vakadzi, kuti Simulator une vachisimudza zvazviri, kunobatsira kugadzirisa chimiro nechityu.
4. Nokusanganisa uye dilution maoko pamusoro Simulator kunobatsira zvinechinangwa kushanda kunze chete pachipfuva netsandanyama.
5. "Butterfly" kuchabatsira kuwanazve kwenguva kukurumidza nguva kune vanhu vakambova kukuvara pakati pamafudzi nebhanhire.

Zvinobudirira kushandisa kana kwete?

Kazhinji unogona kunzwa kubva matiroko kuti pachiitwa ichi hakubatsiri zvachose. Zvinonyatsoita here? Kuti tipindure mubvunzo uyu, kwaiva guru yakawanda tsvakurudzo, umo akaongorora zvakadini vanodzidzisa izvi nokuda yokurovedza muviri kukanganisa kukura zamu tsandanyama.

The mhedziso: kurovedza anoitwa pamusoro pavo, anoreva "hasha" chikamu, asi regai kupa kufuta. Nemamwe mashoko, kudzidziswa tichibatsirwa mudziyo uyu kuchabatsira kugadzirisa zamu chimiro, asi regai kuzviita zvakare.

Pakati chinokosha zvazvakanakira zvinofanira kuitwa kuti mutoro inoramba kugara munguva yose kufamba. Somuenzaniso, panyaya iri dumbbell, ari kurwisa kuchaita kuderera pamusoro trajectory. Kana "kungozvifunga", mufananidzo uyu anoramba zvakafanana mune uchenjeri, uye maberekero maoko.

mhedziso

In pakudzokorora uku isu akaedza tanzwisisa kuti vanodzidzisa kuti yokurovedza muviri "Butterfly". Izvi makiyi kurovedza dzakakurumbira chaizvo. Tinovimba kuti nyaya yakabatsira kunzwisisa chii chaizvo unofanira mudziyo uyu.