Itai dumbbells neruoko rumwe mumugwagwa. Tsanangudzo uye nzira yekushandiswa

Kunyanya dumbbells neruoko rumwe mumatope hakusi pasina kuonekwa mukugadzirwa kwemuviri chimwe chekudzidzira kunobudirira kwekusimbiswa kwemisungo yakakura zvikuru kumashure. Yaiva yakakosha mumapurogiramu ekudzidzira evanhu vakawanda vanozivikanwa.

Dzidzira Inokubvumira kuti upe hutanda hwepamusoro hunodikanwa hunodikanwa muchikamu chezasi, kuitira kuti mutambi wemusikana anowana unhu hunonzi V-wakaita silhouette. Mukuwedzera kune yakawanda kwazvo, basa racho rinosanganisira dhiyamondi-rakafanana uye rukuru rukuru rwemaviri, pamwe chete nechepamusoro musoro we triceps uye biceps.

Kudzidzira muviri

Kuoma kwekushandiswa kwayo kunofungidzirwa kwakakwirira nekuda kwegadziriro, iyo inofanira kushanda kwenguva yakakwana yekuziva, uye inofanira kurehwa kuti hazvingavi nyore kuita izvi.

Mukugadzira muviri, pane maitiro akasiyana-siyana ari kumashure. Kunyanya dumbbells neruoko rumwe mumugwagwa kune zvakawanda zvinobatsira:

• Kukura kwemafambiro ndechirongwa chekukura kwakakura kudarika chetsika yendarira tsvimbo mumatope.

• Iwe unogona kusarudza nzira iyo bicep inenge isingadi kubatanidzwa mubasa, saka mutoro wezvikamu zvizhinji unowira pane yakazara.

• Hapana kurovedza muviri kunokwanisa "kurova" boka iri rezvipfeko nenzira iyi, sekukwevera zvidhakwa noruoko rumwe mumatope.

• Mutoro pamusana wechipfuva hausi pasi apo paunoita maitiro nebha.

• Pane mukana wekufungisisa zvakakwana pakushanda kunze kwechirevo chemuviri.

Kana tichitaura pamusoro pezvipingamupinyi, kudhonza kwechigunun'una kusvika muchiuno kune rumwe rutivi mumatope hauna kunyanya kuenzaniswa neklassic barbell exercise. Chokutanga, zvinotora kaviri nguva yakawanda yekushanda kumativi ose emushure. Chechipiri, tinofanira kushanda nemutoro unorema.

Nzira yekuuraya

Kuenda kune basa iri, sekukwevera dumbbells neruoko rumwe mumugwagwa, zvakakosha kuomerera zvakasimba purogiramu yekudzivisa kukuvadzwa zvakare uye kuwana zvakanyanya kuitika.

Ita izvi nenzira dzakawanda: imire padenga nezvose tsoka uye ichizendamira pachigadziko kana mabvi; Kuisa gumbo rakakotama uye ruoko rumwe pane bhenji. Muchiitiko ichi, bhenekeri inogona kuva yakananga uye inofungidzirwa. Munguva yekushanda, mushure unogona kunge wakafanana nechomukati kana kuti unofungidzika pane imwe nzvimbo yakakwana.

Muchiitiko chekutanga, chikamu chinokosha chemutoro chichava pane biceps, ndiko kuti, kuva mune izvi, mutambi wacho achasimudza huta hukuru zvikuru nekuda kwesimba roruoko.

Kana mutumbi uchichengetwa paakona kuenda kubhenji, ipapo hukuru hwekukwirira hunowedzera zvikuru, uye huchakwevera dumbbell. Sezvaunoziva, bhokwe ndiro basa guru remisungo yakawanda, saka, munzvimbo iyi vanozokwanisa kuwana mutoro mukuru, uye biceps inoshanda mukati hafu ye simba.

Iko kusungirirwa kwechigunun'una chinenge chichigadziriswa neruoko rumwe nerubatsiro rwechimiro chinoitwa kunoitwa nenzira inotevera:

1. Tora dumbbell neruoko rwako rworudyi kuitira kuti shindwe yako ishanduke kuhudyu yako. Mira nerutivi rwako rworuboshwe kune bhenchi.

2. Tungamira mberi uye wakamira pamabvi ari kuruboshwe uye uise ruoko rwako pamubhedha, unonamatira gumbo rorudyi mumabvi, udzikise pasi pebandauko rorudyi zvishoma, ruoko rworudyi nevekwekweredzi rinofanira kusungirirwa pachena, chengetedza shure, tarisa pamberi pako.

3. Dzose inhale uye panguva imwe chete bvisa dumbbell kumusoro, kuomesa mitsipa ye-latissimus nevekare ve deltas. Edza kusimudza projectile zvakakwirira sezvinobvira.

4. Pamusoro-soro - dumbbell pachiuno - kuramba, nguva yakawanda inoderedza mitsipa ye latissimus.

5. Kuchengetedza, zvishoma nezvishoma uye pasina jerks kudzorera ruoko kune chinzvimbo chayo chepakutanga.

6. Ita nhamba yaidiwa yekudzokorora uye kuchinja ruoko.

Zvinyorwa zvishomanana

• Kusimudza ruoko rwako negubuti, haugoni kutora murara wako kurutivi. Inofanira kutungamirirwa kumusoro, uye pane yakakwirira inokurudzirwa kunyange kunyange mhepo inenge iri shure kwemashure mako, iyo inotema musimba unoshanda kusvika pahupamhi.

• Kuti uwane hukuru hukuru uye chigumisiro chakanakisisa, iwe haufaniri kufamba kwete chete noruoko rwako, asi nefudzi rako. Kuderedza mapepa pasi, unofanira kuedza kutambanudza misungo yekumushure, kusimudza ruoko rwako, uchicheka zvakakwana, uchiedza kuchengeta mapepa epafudzi pamwe chete.

• Nokuda kwekutenderera kwakanakisisa kwemashure emashure , unogona kutenderera chikamu kumashure kwechechi chechikwata, kuitira kuti dumbbell inopindirana nechechi.

• Paunenge uchishandisa mabhomba akaremara, zvinokurudzirwa kushandisa shangu yakakosha iyo ichaita kuti zvikwanise kusaisa pfungwa nguva dzose pamusungo uye kubvisa mutoro kubva pachigadziko.

Mutemo wekushanda

Kunyanya dumbbell neruoko rumwe mumatope kunoitwa pakutanga kwekudzidziswa kwemisungo yemashure.

Vakadzi vanokurudzirwa kuti vaite 10-15 mara neruoko rumwe munzira mitatu. Kurema kwe projectile kunobva kune 5 kusvika ku10 kg. Kune varume, nhamba yekudzokorora uye nzira dzakangofanana, kuyerwa kwemarara kunenge pakati pe10 ne15 kg.

Vatangi vekutanga vanofanira kutanga vatungamira nzira iyi nekureruka uye kuivaka zvishoma nezvishoma. Iyo projectile inofanira kusarudzwa nenzira yakadai kuti inogona kuitika kudzokorora 6-8 pasina kuputsa nzira.