Kupomba rorudyi; uye kuekisesaiza

Pamapfudzi - ingangove matambudziko chikamu muviri nomutambi. Ndivo zvakaoma ropa uye zvinoda yakarurama kusvika. Kurovedza muviri ichi kuchawedzera pamafudzi nemaziso. Uye kusimbisa kuzorodzwa pamusoro biceps uye triceps. Mukuwedzera, kupomba kuchatibatsira kusimbisa pamafudzi nemarunda, izvo kuchaderedza mukana wokuti pamafudzi kwemajoini makuvaro.

Zvakakurukurwa kudzidziswa kwacho

Fudzi deltoid siyana, izvozvo anosika matatu interconnected danda mberi, nechepakati (medial) uye shure. Mukati mezvizvi chikuru kuoma kurovedzwa, haukwanisi zvakafanana kukanganisa zvose matanda matatu panguva imwe chete.

Achidzivirira maoko zvinosanganisira dzinokosha muviri uye kuputira. Basic muchiitwa kuchasanganisira basa zviviri kana zvitatu matanda pakarepo uye vanogona kushandisa ebetsero, trapezius tsandanyama. Kusurukirwa muchiitwa anopa mutoro vachingoshandisa rimwe danda. In mazwi yakaitwa muviri nokuti pamafudzi chinhu wehunyambiri muchina.

Musimboti muviri

Basic muviri nokuti kupomba maoko sezvinotevera:

• barbell bhenji womupepanhau yakamira;
• uto dzvanya ;
• Dilution yakamira dumbbell;
• bhenji Arnold;
• kudhonza tsvimbo kuti chirebvu.

Pakati voga nechemberi danda riri Delta ndiko kupa:

• nokusimudza munhu dumbbell pamberi;
• bhenji nokuda musoro.

Basa pamberi Delta - allocating ruoko muruoko panyaya muviri akatambanudza pamberi muviri. Naizvozvo, pamberi delts zvinobatanidzwa zvinenge zvose zviitwa apo unofanira achizviendesa uremu.

Nokuti avhareji danda:

• Dilution dumbbell kuburikidza kumativi;
• mira akapinza nechigumbuso ari Simulator.

danda basa - kupota maoko kuburikidza mativi. Saka, chero nemichina yakafanira iye agere.

Vari shure danda:

• mira tsvimbo avete dumbu rake;
• harungashandurwi ruminant ari Simulator.

rwemberi danda basa - allocating ruoko shure. Saka, zvose zviitwa chokuita huru kuchasanganisira zveshure matanda kushanda. Izvi imhaka yokuti kana zvakakodzera akaurayiwa muviri emaoko enyu nguva dzose uchava retracted.

Workout pamba

Kupomba papfudzi kumba chaiko tiine nzira. Pano zvakafanira pakarepo kuyeuka chinjikira mbariro uye inofambirana mbariro. Unogonawo kushandisa zvishoma uye kutenga dumbbells kuti zvichaita yekudyidzana kuvandudza mhinduro dzenyu. Kunyange zvichibvira kushandisa kwakajairika kungosunda kupota. The mutoro mukuru, kuti haasaruri achideredza pasi, unogona kuisa tsoka dzenyu pachigaro, kuti kuchaderedza kuwanda inofamba. The yakakura iri yokuti kwemaoko, zvikuru iri kushanda svikiro danda deltas ukuwo, pamberi matanda richashandiswa panguva yakamanikana-rokuona.

The Dips simba nokuda kunofambira mberi mutoro. Get pasi sezvo pasi sezvinobvira uye ndarodza zviduku anokwira.

Kana muviri sokuti nyore, wedzera uremu zvinhu - nguva mukwende. It inogonawo kushandiswa pachinzvimbo dumbbells.

Ropa dumbbell papfudzi

Achitendeukira yechiitwa pamwe dumbbells, kamwe zvinokosha kuziva kwavo paanopfuura kubhawa. Nokuti anoshanda mumwe ruoko yega, zvinokwanisika kuita zvakananga kurudyi chikamu Delta. Next ichakurukurwa muenzaniso kuzvivako kurovedza pamwe dumbbells, riri zvakakodzera kwete chete nokuda beginners:

1. Nokusimudza dumbbells mberi. Kurera anogona kunge panguva kana rave. Pakutanga, dumbbells vari pedyo muhudyu. Kunogadzirisika mutumbi, emaoko zvishoma wakakokonyara, maoko munzvimbo ino dziitwe kuguma pachiitwa pamberi. Munguva pakutanga nokupora kuchengeta mweya yenyu, kuti mweya, kusvikira rezasi ruoko kuna pokutangira chinzvimbo. Simudza dumbbells zvishoma pamusoro pamafudzi kana zvavo kumusoro. Regai kukandira dumbbell nehasha pasi, kuasimudza panguva papfudzi yakakwirira 2-3 seconds. Nokuti chikuru mutoro pamberi pamakamuri anoshandiswa pamusoro rokuona.

2. Rutoto pamusoro dumbbells mumaoko. On the fema, bata mweya wako, simudza maoko ako kumativi. Fema panze apo dumbbells vari papfudzi kukwirira. Pasina Kuda kutamba ari kutanga chinzvimbo, vatange nokukurumidza itsva. Kuekisesaiza ndiko avhareji uremu uye yakafanorongwa.

3. Rutoto pamusoro dumbbells ari pamateru. Chidobi kwakafanana amire maberekero. Musiyano chete ndechokuti unofanira kuvimba mberi napo zvaivapowo pasi, makumbo zvishoma wakakokonyara, maoko, emaoko zvishoma wakakokonyara, shure yakananga panguva yechiitwa.

4. Bench Arnold. Chiitwa rinoitwa pabhenji ane musana. Vanokunga emaoko enyu uye kusimudza maoko enyu kukwirira pamutsipa vakarurama, maoko, dzokai michindwe dzakatarisa iwe. On the fema, abate mweya yenyu. Tanga kusimudza maoko ako vertically. Kana zvakasiyana kumusoro, michindwe kwekunze, akudziridze mumakwenzi. Ruramisa maoko enyu zvizere, exhale uye fema zvishoma nezvishoma kudzikisa dumbbells iri nekwekupedzesera. kumhanya vachishandisa kutenderera brushes anofanira dzaona kana achideredza dumbbells zvokuti maoko ake ari papfudzi pamwero zvakare kare muAtlantic mukati.

5. Press pamusoro dumbbells vagere. Chidobi anoratidza zvakafanana zhimom Arnold, musiyano uri kutanga nezvenzvimbo dumbbells, ruoko nzvimbo ndiyo chete, chete dumbbells vanomutswa kuti ziso pamwero, michindwe chokunze. Kubva chinzvimbo ichi vari anombotwasanudza maoko uye yakazarirwa nokuda mashoma masekondi kana anhonga panguva midpoint. Tenderera mumakwenzi ari pachiitwa ichi hachina kunodiwa.

Training pamusoro chinjikira bhaa

Kupomba pafudzi pamusoro pamatanda unoshanda chaizvo. Zvinofanira kurangarirwa kuti panguva muedzo kupota chiito sezvo Delta tsandanyama Vabatsiri. Sezvo huru basa iri deltas - taridzai maoko, mukuru kuedza vachange wakanamatira ivavo pakati vachasimudza pamusoro kwepuranga rakachinjika. Saka, zvakanakisisa ndikwane haasaruri muedzo mberi uye avhareji zvakakwana.

• Kudhonza ngaatarire pakati rokuona. Makumbo vayambuka, mabvi hwakakungwa zvishoma. Kana amusimudze kubva chipande zvinofanira kuchengetwa yepamusoro nzvimbo rokumusoro chikamu chipfuva ikabata kwepuranga rakachinjika. By achideredza kuguma yakarurama ruoko. The shure chinofanira kutorarama yose chiitwa kudzivirira kuzununguka.

• Mienzaniso muedzo neizvi rokuona. Anofanira akasungirirwa pakati kunaya kwako. Paaizosvika mid-pfungwa panzvimbo ino achasimbisa uye edza kusimudza bondo, sokunge shrugging.
• Kudhonza rakamanikana neizvi rokuona. Kana nokusimudza pamafudzi vanofanira dzosa uye kuderedza reza. At pamusoro pakapuranga vanofanira kubata zamu.

MUENZANISO inoshanda Workout

kupomba maoko chirongwa:

• Kusundira kupota (somunhu Starter) - 1 nzira kutanga kuneta.
• Nokusimudza dumbbells pamberi penyu - 8-12 reps nokuda 4 pazvinhu.
• Rutoto pamusoro dumbbells muruoko - 8-12 reps nokuda 4 pazvinhu.
• Rutoto pamusoro dumbbells ari pamateru - 8-12 reps nokuda 4 pazvinhu.
• Arnold wokudhinda kana dumbbell bhenji akagara - 8-12 reps nokuda 4 pazvinhu.
• sarudza chimwe mhando uye kuita nzira shoma pakutanga uye kuguma yechirongwa kuti muedzo-ups imwe Workout ndiyo yakanakisisa.
• Unogonawo kupedzisa 1 iine kusunda kupota kusvikira yakakwana okuneta.

Zororo pakati nomumwe anenge 1 miniti, uye Zvakanakisa vanenge 30-40 seconds.

Tips

Weight dumbbells vanofanira kusarudza rokunyaradza kuitira unogona kuita 8-12 reps nemamiriro kuti azvino iteration achapiwa nesimba. Kana muviri zviri nyore, kuwedzera uremu Zviidzo.

Rokutanga nenzira isingaoneki achitovabatsira kunatsiridza muviri unyanzvi, uye ipapo nokuwedzera uchishandisa uremu uye kurema zviyereso. Push kupota uye kudhonza kupota yaifanira panguva Kukurumidza. Kushanda dumbbells nekusiyana, zvinofanira kutakurirwa kunze nenzira ndeiya yakaita kumhanya.

Training haumanikidzwi kuita zuva nezuva, zvakakwana 3-4 pavhiki, tsandanyama dzako vanoda zororo.