How download Wings?

Munhu anoda kuva wakafara pamafudzi - chiratidzo romurume uye rakavimbika. Chaizvo Kutarira zvakanaka kunyatsobudirira latissimus dorsi, akadana vanhuwo "mapapiro".

Sezvo inogona pumped shure tsandanyama? Kune akawanda kuti kukura wamapapiro kurovedza ane barbell, dumbbells kana yayo uremu. Inonyanya kufarirwa vavo: kudhonza kupota, inotunga kupota, dhonzai. Zvinofungidzirwa kuti mapapiro sei zvakanaka vapinze, asi yotunga vatambi kupedza nguva yakawanda uye akaisa yakawanda simba kuita chamupidigori awana anokwezva V-zvakaumbwa.

kweva

Mumwe inonyatsobudirira muviri nokuti mapapiro - iri kudhonza pamusoro pamatanda. How download Wings pamusoro pamatanda?

In mukusimbisa muviri kwepuranga rakachinjika projectile chinhu chaanofarira mutambi kuwedzera upamhi musana. The yakanakisisa maekisesaizi iri tightening rakafara rokuona. Nokuti ayo Implementation vanofanira kutora kwepuranga rakachinjika zvokuti maoko vari kupfuura papfudzi upamhi. Tambanudza uye kuzorora zvakakwana. Zvadaro kubata, kuedza kuwana chirebvu kubhawa. Dzokera yepakutanga chinzvimbo. Zviidzo hazvisi muviri wake.

Chimwe pachake pachiitwa ichi - nokusimudza musoro wake. Muchiitiko chino, unofanira anodhonzera pakapuranga kuti makotsi.

Kazhinji, ruzivo Vamhanyi havagoni kubata zvinopfuura 2-3 nguva. Kuti tiwane mugumisiro unofanira kuita zvinenge 30-40 repetitions.

pushups

How download Wings vachishandisa kusunda kupota? Ichi chimwe chezvinhu kutengeka uye ichiita mabasa akawanda pachiitwa mukusimbisa muviri, unosanganisira vazhinji tsandanyama, kusanganisira mapapiro. Latissimus dorsi chitima achibatsirwa kusunda kupota ane wakafara mashoko maoko.

Tora asingatani chinzvimbo, pamwe Kumikidzo yakarurama maoko, zvokuti vakanga kupfuura pamafudzi upamhi kunze. Chengeta musana ako, musoro wako haisi kudzika uye kwete Vanodheerera kukwira. Atsaudzire maoko panguva emaoko kuti mazamu anenge kubata pasi. Dzokera kune yepakutanga nzvimbo, asi maoko vasiri zvachose ruramisa, wako abdominal tsandanyama kuramba zvigunwe zvavo.

Thrust tsvimbo yakatenuka

Chiitwa ichi ndicho chimwe chezvinhu zvakanakisisa kugadzirisa mapapiro. Kana muviri zvakakodzera kudzora mutoro; nayo awire chaiyo iri shure, kwete biceps. How download mapapiro pamusoro kubhawa?

Tora kutanga chinzvimbo: tsoka zvishoma kupfuura pabendekete upamhi, muviri tilted mberi noku pasi, musana wake anombotwasanudza, maziso akatungamirira mberi, chengeta tsvimbo yakarurama kubata, maoko pana papfudzi pamwero. Dhonza yairova kuti bhandi, vonyanya latissimus dorsi. Rod yaifanira tichiregeredza tsandanyama ari shure, uye kwete maoko. Mashizha vanoedza kuunza pamwe chete. Zvishoma nezvishoma kudzokera kutanga chinzvimbo. Asati kuita tsvimbo kushanda huru yakarumbidza yakakanyiwa chiedza masimbi.

Dumbbell akabaya kuti bhandi

Kudza ari broadest mapapiro shure sezvinobvira uye vachibatsirwa dumbbells. How download Wings dumbbells?

Mira pedyo pabhenji aine dumbbell kubata rwake rworudyi akatura. Bend utambanudzire ruoko rwako rworuboshwe uye rworuboshwe ibvi riri pabhenji. Usazviomesera musana zvaivapowo pasi, nebandauko rorudyi wakarerekera zvishoma, achitarira mberi. Ndatura befu, bata mweya wako uye kudhonza dumbbell kuti bhandi, achiedza kusimudza ruoko yakakwirira sezvinobvira. On yechipiri kugara munzvimbo iyi, kufadza munomimina musana wako. Zvadaro exhale, dzokerai kuna chepakutanga nzvimbo. Ndapedza chiitwa rworudyi nguva yokuchinja ruoko.

How download mapapiro kuvaka tsandanyama? Kuti uite izvi, unofanira kuita zviitwa kuti mapapiro makuru masimbi. Select kurema zvakafanira kuti kunonyanyisa uwandu repetitions ose 6-8 katatu yakashandiswa.

Training pamusoro rusununguko rine muzvizhinji maekisesaizi pamwe yakaderera kurema, asi vakawanda repetitions - ka20 nzira.