Kupa danda yakamira: chii tsandanyama kushanda?

Asava mutendi mutsva Vamhanyi kuedza kuwedzera huwandu pari pakati pamafudzi, Vimba "wokudhinda zvechiuto", vachifuratira zvachose inokosha muviri zvose pasina chaakasiya weightlifters - broach. zvikonzero zvinoverengeka nokuda ichi. hakuna mugumisiro, muviri kuoma uye zvakanaka nokuda zvakaipa nzira. Asi pane maonero kuti Matangiro Aungaita kunotungamirira mukukuvara rekugadzirisa basa rake mudiki mutambi. Saka kana chokwadi, kugadzirisa munyaya ino. Focus - Matangiro Aungaita ane barbell rimire, uyewo chokupika zvokushandisa, webasa tsandanyama panguva yechiitwa, zano nyanzvi, uye dzimwe muviri.

zita chinokwezva chive anoyevedza tsandanyama

Chero zvazvingava, "broach pamwe barbell amire" rinonzwika zvinofadza pane "kudhonza tsvimbo kuti chirebvu." Muviri zvikuru chinozivikanwa kwete chete pakati muviri. Chinhu chinokosha uye weightlifters. Asi nekuda kusaziva unyanzvi kuita kunyange nezvakaitika kune vatambi kuedza kumativi broach. First yokururamisa yokumusoro ruoko kubva mutumbi rutivi uye mitoro Delta - kana panzvimbo, avhareji musoro triceps netsandanyama. Uyewo paChikoro basa trapezoid. Kana nokusimudza pafudzi bhandi uye chipande riri pasi mutoro kwete chete trapezius tsandanyama, asiwo nokusimudza chipande. Uyezve, nokuita maekisesaizi uye zviduku tsandanyama kuti kutora chikamu chiduku mutoro. Deep tsandanyama yokumusoro shure rinoshanda pakutanga chiitwa. Rest nzira kurera tsvimbo kuti chirebvu kunobatsira kuita biceps, musoro pamberi Delta, rokumusoro chipfuva uye Anterior serratus tsandanyama.

Nokusimudza midziyo pasina akafa

Pane zvakawanda pamusoro unyanzvi pfungwa pakati vatambi vari nyanzvi panyaya yacho Implementation. Zvisinei, zvose vanobvuma kuti inokosha Weightlifting unoshanda, saka zvinokosha kutanga naye. Uye gare gare, kuti nenzira isingaoneki achitovabatsira kunatsiridza magadzirirwo, unogona kutsvaka kwavo kusiyana chiitwa. Kupa danda yakamanikana kubata imire ane vanoverengeka chaiwo zvinodiwa. Kutyora pane kumuduku wavo anogona kukonzera kukuvara pamusoro pamafudzi rwakashodoka.

1. Kutora romukova pamusoro kubata (kure pakati thumb pakati sezvakarayirwa masendimita 20), zvinokosha kuti kumuka zvakanaka. Mapendekete anombotwasanudza, chipfuva zvishoma akasundudzira mberi, shure ari zvishoma akabvuma kumashure, mutsipa kubhawa anouya muhudyu.
2. Kuita mweya kuiita, zvakakodzera kudhonza emaoko, nokukanda mumaoko, mutsipa kuti chirebvu. Munguva kufamba tsvimbo mutsipa anofanira akakunda sezvo pedyo sezvinobvira kuti muviri.
3. Mushure richisvika yokumusoro pfungwa, zvakakodzera exhale, kuti kunonoka panzvimbo iyi 1-2 masekonzi uye kudzikisa pakapuranga kusvika kwokutanga nzvimbo zvakanaka.
4. At pamusoro emaoko yakamutswa pamusoro pamafudzi pamwero rworwendo dzinenge 30. Emaoko vanofanira kutarira napo mumaoko, kana vachiswedera yakatsviriridza, mutoro achabviswa mberi danda deltas.

Zvinotarisirwa kune vatsva zvose

Nyanzvi vanokurudzira kwokugara nenzira isingaoneki achitovabatsira kunatsiridza unyanzvi (kurudyi Rack sandarara shure uye nokuita traction kugokora kwemajoini uye kwete biceps kushandisa muviri wose nokugwinha) Via curved mutsipa. Nemhaka ayo unevenness zvinobvira kuti vajairane kubata usingavaki kungatadzisa kufamba kugokora kumusoro uye kutyora zvechizarira minwe. Uyezve, basa rinofanira kuitwa pakati maviri nezvionioni perpendicularly dzinongoda kuona pachavo sezvo mberi uye kurutivi. kuongorora kwakadaro pachii honing unyanzvi zvose zviitwa vari yokurovedza muviri. Akakodzera kuita kana kuita zviitwa akadai Matangiro Aungaita danda yakamira - pikicha kana mavhidhiyo. Ndichizvitarisa kubva kunze, zviri nyore kuti basa iri bug. Kuti agadzirise maitiro avo, pamwe magadzirirwo pakugadzirisa chero waachangoroora.

Strangeness ndookuvandira akatanga mutambi ari misa

Zvinogara chinoitika kune vanhu vari kutsvaka nyore zvinogadzirisa, kuumba unyanzvi kurovedza yake. It chokuita chekutanga kudhonza ari nechepamberi. Hongu, Matangiro Aungaita ane barbell yakamira haisi nguva dzose inowanika yakazara nevanhu yokurovedza muviri nokuda kwokushayiwa vakasununguka fingerboard. Maekisesaizi anogona kutsiviwa mu nechigumbuso kuurayiwa Simulator. Zvisinei, vatambi vakawanda manzwiro magadzirirwo runodikanwa wakasiyana zvachose chimwe. Vamwe wakasuduruka magaro shure, akarara necheparutivi kuitira kuti mutoro rakanga akaererana muviri, nokudaro simulating munhu broach. Chimwe mutoro zvinofambirana pamwe muviri haana hanya zvachose. Zvose izvi ndizvo chete kutambisa nguva, kushanda nesimba uye simba. Kana chikwata ane elongated pasi goho wire, izvo zvinoita kuti mutambi kuti iri kuitira kuti mutoro rakanga perpendicular pasi, zvino unogona kukanganwa pamusoro kuita Matangiro Aungaita amire nechepamberi.

Machine Universal Smith

Zvichida ichi ndicho chete mudzidzisi chero yokurovedza muviri, izvo rinobvumira mutambi kupomba chero tsandanyama pamuviri wako. Smith kuti mudzidzisi anofanira kushandisa vatambi zvose, pasina chaakasiya uyo, kushanda pamwe rinorema Zviidzo pasina nomumwe uye murairidzi, tanga kufunga kwako uchengetedzwe. vakwikwidzi vakawanda varumbidzwa kuita broach motokari Smith. Chikonzero ndechokuti kunakidza chaizvo. Chero mutambi honing waivako unyanzvi, cherechedzai mumwe oddity. The rakasiyana chatakagara chihuri kunonyanya mutoro pamusoro deltoid tsandanyama, uye maererano, kudzidza nani. Asi nokuda yakafara kubata kutsemuka ndiye fudzi vadyi pamwe scapula, kuti ari Matangiro Aungaita danda vakamira yakafara kubata iri hubudirire, asiwo nengozi. Muzviitiko zvakadaro, kuchangoita Smith muchina. Zvisinei, basa ichavatakura neruoko rumwe. Kunzwisisa mutsipa neruoko rumwe, simulating navanopinda kubata, chero mutambi achacherekedza kwete chete kuti kusavapo yokumbozorora fudzi vadyi, uye pamusoro kudiwa kufuta. Zvokudya motokari Smith nhasi ndiro nyore zvikuru, wakachengeteka uye inobudirira muviri kukura pakati deltoid tsandanyama masumbu. Sezvingatarisirwa, pasi zvose nemitemo ounyanzvi.

Uye achitaura trapezes

Isu afunga chii broach danda ukama izvo tsandanyama kushanda uye kuti zvakanaka kushandisa midziyo, asi kuteerera zvachose trapezius tsandanyama. Zvino zvakaitika ari chinangwa. Dambudziko ndechokuti broach hazvigoni kunzi Muchiitwa pamusoro trapeze mumwe chikonzero nyore: ndiwo muzinda mamwe mapoka tsandanyama. Hapana nyaya havagoni "kuuraya" ari Delta uye zvadaro mutoro pamusoro trapeze. Izvi zvichaita kuti kukuvara. Kana pane chido kuva trapeze, ndapota, unogona kuzviita pakupera kurovedzwa, mushure deltoid tsandanyama. Shrug aine barbell uye dumbbells rive Kuwedzera kukuru, asi nokuswedera "kurova" haagoni kuva pamusoro trapeze. Trapezius tsandanyama pamwe vapinze deadlift, inova chinokosha muviri kwete chete Weightlifting uye mukusimbisa muviri uye. Asi zvino zvakare - kudzokera nechigadziko, uye trapeze aishanda mhasuru zviduku.

In mhedziso

The kunzwisisa chero mutambi broach danda imire anofanira kuva pokutanga wokutanga nezuva kana kudzidziswa nechinangwa panguva deltoid tsandanyama. Zvikonzero ichi dzakawanda. Chekutanga, zvinokosha muviri rinopisa kwete chete, asiwo rinorema kwazvo zvatichiri tsandanyama. Chechipiri, zvinokosha muviri mutoro disables kuduku tsandanyama, zvisingagone vakazoroorwa kuvhiringidza kure. Uye pakuguma kurovedza vawane pfungwa haangarevi kushandisa nekuti tsandanyama kungoti ndakaneta-akagadzirirwa kare uye hazvishandi.