Hook-ups ari Simulator: yakafanira unyanzvi kuuraya uye vanorumbidza

Hook kupota vakasiyana zvakajairika kuti kana kuita zviitwa izvi kwakashanda quadriceps nani uye neyakarurama swinging kwavo lateral chikamu.

Nokuda ichi chiri zviitwa izvi vanoshandisa kuti kuvaka quadriceps uye nenzira isingaoneki achitovabatsira kunatsiridza kuti lateral hudyu tsandanyama, izvo zvinozoita, inoita kuratidza zvikuru zvakajeka zviparadzanise hamstrings uye quadriceps.

Features

Hook-ups ari Simulator ndivo pfungwa zviitwa okukura rakagadzirirwa kunyatsodzidza ari lateral zvikamu quadriceps. Vane dzakakodzera zvakaenzana nokuda beginners uye ruzivo vatambi. Kazhinji, squats aya anoitwa matatu kana mana anoita 8-12 pedyo, mushure gumbo wokudhinda kana squats. Hook kupota - dzakanakira muviri vanhu vari kuita mukuru kusvetuka, refu, kumhanya, nhabvu, nevolleyball nezvimwe chikwata mitambo.

kwakakodzera kuurayiwa

Mira Simulator uye kutsiva mapendekete pasi rollers, riri kumusoro. Simbisa kusundira shure panhera. Akatambanudza dzenyu patsoka papfudzi-kufara kunze, kudhonza makumbo zvishoma mberi kuitira kuti vari pedyo rokumusoro kumucheto papuratifomu. Panguva yechiitwa makumbo zvinofanira hwakakungwa zvishoma pamabvi. Chin kiya neiyi pachikuva mutumbi kuramba wakarurama uye kutsigirwa kukakavadzana pasina kubvisa kubva nokutsigira. Kuita squats ari chiredzo muchina, usakanganwa kuramba yepanyama vaikunga nechemuchiuno.

Ndatura befu, bata mweya yenyu uye zvishoma nezvishoma kudzikisa pachako kusvikira yenyu pazvidya zvinofanana kuchikuva. Mabvi vanofanira kuumba yakarurama angled. Achakashingirira mweya wake, kusununguka kubva quadriceps uye simba (asi pasina nokuputsanya) rinobuda. Waigona inofanira kuenderera vagere kupota, kureva, chiitwa zvaitwa somunhu chichiitwa kufamba. Apo richavakunda chinonetsa chikamu, unogona kuita inofemwa.

kurumbidza

Hook kupota vanofanira kuitwa nokuisa rutsoka paupamhi uye wokukudza masokisi panze. Muchiitiko chino, vakawanda mutoro achawa zvakananga nechemberi pazvidya, ukuwo magaro, musana uye shure pazvidya vanosunungurwa anenge chose, asi quadriceps iri chete kuenda kubatsirwa. Hook kupota ari Simulator - iri kwayo yoga muviri. Kudivi rimwe, ndiwo mhosva yake, asi chikamu ichi kunogona kunzi mukana sezvo squats chirongwa chakadai zvave vakabudirira kushandiswa chinobudirira kuwedzera nechemberi pazvidya pamaberere. Kuti aite izvi unofanira kuisa tsoka dzenyu parutivi uye kufanana nomumwe. Kuchinja nzvimbo dzavo, isu kufambisa mutoro zvakananga kuruvanze zvikamu quadriceps.

How kudzivisa kukuvara panguva yechiitwa

Kubvisa mukana kuvadza ibvi uye regai wakaremedza musana, unofanira pachena muise tsoka dzavo pasi muhudyu - pakati papuratifomu, kana pedyo yaro yomukati mucheto. Uyezve, nzvimbo haasi kuramba chido kubvambura kubva mutumbi rutsigiro. Kutevedza yakarurama unyanzvi pakati yechiitwa uye regai munovhiya seri rutsigiro, zvingadarowo kuti kufungidzira kuti muri kuita squats pamadziro. Rikazvisundira pamusoro ndege napo uye Vaiisa uye pasi. Visualization Izvi zvichakubatsira kudzidza Tsandanyama muchiuno uye chengeta musana ako panyika kusvika.

zvakwakanakira

Hook kupota - njodzi muviri kupfuura squats, sapamazuva ichangobva shanduro, unofanira zvikuru kurereka muviri mberi uye mukotamise mabvi ako. Somugumisiro, tsandanyama ari shure yehudyu kuti kuisa parutivi uye ibvi majoini, akatambanudza kure sezvinobvira uye edza kuti tenderera pamagaro mberi, kukonzera rounding ari shure. Izvi hazviitiki kana chiitwa mhando "haka". Squats nemhaka iyi vanoonekwa nengozi.

Kana achiita squats haka-mutoro inotaurawo quadriceps zvakawanda kupfuura zvawaizodya muna yokurovedza muviri Smith uye squats. In aripo musimboti kunyanya aishanda yokunze musoro quadriceps. Cherechedza kuti kufamba netsoka kuti rokumusoro kumucheto papuratifomu kunowedzera mutoro pamusoro yokumusoro chikamu quadriceps. Uye paunogara rezasi pasi, zvikuru zvaachaitawo gluteal tsandanyama, asi mutoro nezuva kushanda tsandanyama hakuzochinji.

anobatsira zvahungava hwakaita zvakavimbika

Yeuka kuti mweya-munhare, sezvo richakubatsira kuchengeta makakatanwa tsandanyama muchiuno. Kana iwe tora mweya akashaya, kwokudzvinyirira mukati chipfuva ipfupi kuwa muzongoza isimbe. Uye munhu haagoni chero zvakadaro seranonoka yakaderera nguva, pakarepo rinobuda. Kutungamirirwa rwokufamba anofanira kuchinjwa nokukurumidza, asi pasina nokuputsanya.

Hook kupota (Photo vanodzidziswa akapa pamusoro) zvakarurama nzira - hazvisi chete basa uye kunetesa, asiwo chinorwadza muitiro (pakutanga). Unofanira kurangarira kuti Swing gumbo tsandanyama - kwete zvimwe chete sezvo Somuenzaniso, zamu. Tinogona kutaura kuti pachiitwa ichi rinokosha chinhu - zviri kukwanisa kushanda, kukunda nezvaanogona dzavo. Saka chiredzo kupota ndivo inonyatsobudirira muviri zvinyatsobuda gumbo netsandanyama. Izvi mhando kudzidziswa yave kutanga Georg Gakkenshmidt - akakurumbira vakawanda shasha uye rekodhi pedhi mu Weightlifting uye pakurwisana French.

Kubudirira pakurovedza!