Latissimus dorsi - simba kurovedza.

Quality basa kuburikidza broadest tsandanyama ari shure kwakaoma nokuti guru tsandanyama zvaanoitawo kushanda inorema masimbi.

Kufanana nedzimwe mhando dzose muchiitwa kuumba tsandanyama, shure kurovedza vari kuitwa kunzwisisa. Kazhinji, Kurovedza boka iri pamwe kukura pechipfuva netsandanyama.

Usamhanye kuita zviitwa zuva nezuva, kubudirira nokudzidziswa uku havazowandi. Frequency kudzidziswa - kaviri pavhiki. Tsandanyama vanofanira vazorore uye achapora.

Cherechedza kuti zvose zviitwa pamwe vakasununguka zviyereso zvinorwadza, saka vanofanira kuita zvachose maererano kunenge.

Musakanganwa kuti anodziya pamberi muviri uye tatamuka yangopedzwa.

Kana basa rako kuti kwete chete kusimbisa asiwo tsandanyama building, vanochengeta nheyo muviri. Pamberi kutanga yokurovedza - chikamu makabhohaidhiretsi. Ivo energize iwe, uye uchakwanisa kurovedza anyatsobudirira. Pamusoro kugumiswa basa - puroteni mugove.

Panguva yechiitwa musakanganwa pamusoro kufema zvakanaka. Nedzinovengwa rinowanikwa pakutanga chokutambudzika rwokufamba, mweya - nokuti wechipiri. Cherechedza hwatsvuka: pakati anogadza kuti miniti imwe pakati anoratidza maviri matatu maminitsi. Cherechedza kuti mukuru kunenge sei kukopa latissimus dorsi, hapana vakasiyana vamwe mazano kudzidzisa simba.

Main zvinhu muviri, izvo zvinobatanidzwa Implementation of latissimus dorsi - a deadlift ari Simulator, netsvimbo hwakakungwa kuti mudumbu ari pamateru, dumbbell dhonzai kupota pabhenji. Uyezve, unogona yemutemberi kudzura uye kusunda kupota.

How kuvaka latissimus dorsi, kushanda akasununguka Zviidzo

Yeuka kuti vakasununguka Zviidzo dzinonzi barbells uye dumbbells. Muviri, kwete pasina chikonzero, tenda kuti Muchiitwa vane rusununguko Zviidzo zvinobudirira kupfuura avo kuti vanomhanya pamusoro Simulator.

Rod. Vaise yakatenuka

Kana achiita pachiitwa ichi vari kushandiswa latissimus dorsi, rhomboids uye okumusoro trapezoid.

Pakutanga, tsoka dziri pamafudzi-upamhi oga, mabvi zvishoma musana. Feet zvinofanana kune mumwe.

The pamusoro kutaba tora pakapuranga kuitira kuti kure pakati pemiti yemichindwe vaiva zvishoma kupfuura papfudzi upamhi. On akarurama maoko, kusimudza barbell muviri nesimba.

Mutumbi akasendamira mberi zvishoma, simudza chirebvu uye arch yenyu ezasi shure. Donza pakapuranga kuti nechepakati mudumbu uye zvishoma nezvishoma unbend maoko ake, achideredza kubhawa. Regai sanganisa emaoko kumativi. Zvikasadaro, basa achaita chinja ruoko tsandanyama. Activate chete kumusana uye mapfudzi, sokuti kutamira mashizha.
Panguva yechiitwa mutumbi, musoro uye nemakumbo kuramba mira. The yakakura amplitude, dzakanga dziri kunyatsoshanda yacho muviri. Edza kuramba emaoko ako pakuguma nguva vachisimudza kubva musana mutsetse.

Dumbbells. Link mu abutment pamusoro chinjikira bars

Kusendama pane pabhenji gumbo hwakakungwa kuitira kuti rezasi gumbo akarara pamusoro pabhenji, uye muhudyu yaiva perpendicular kwachiri. Pasina vaikunga ruoko, akasendamira pamuuyo pabhenji. rutsoka rworudyi riri pasi. Housing tilts mberi kune imwe nzvimbo, "akaererana pabhenji." Chengeta musana ako panyika chiitwa. In ruoko rworuboshwe atore dumbbell kubata muchindwe nechomukati uye zvishoma nezvishoma kuchisimudza kuti bhandi rake. Edza kuchengeta ruoko pedyo mumuviri, kumusoro ruoko anomuka zvishoma pamusoro musana mutsetse. The hunde anoramba mira yose chiitwa, musoro amutswa. Fungai pamusoro tsandanyama ari shure, edza kushandisa maoko ako.

Kudhonza pamusoro mbariro

Chimwe chezvinhu dzakakurumbira muviri yakarumbidza kuti kudzidza broadest tsandanyama romuzvarirwo tightening. Kuekisesaiza rinoitwa rakafara rokuona. We vanokweverwa chirebvu kubhawa.

Tambanudzira musana tsandanyama

Vamire kururamiswa, simbisai maoko uye batanidza navo yemauto. Kukukwekweredzera muviri wose, kwete kutora rutsoka rwake kure paburiro.

Chimwe musimboti semastreamer - the rusvingo mbariro. Kuyambuka makumbo uye nokuchengeta maoko ose pamusoro pamatanda, mubako muviri wose. Panzvimbo ino, imbomira kweminiti imwe. Dzokorora kusvika kubva mhiri.

Usakanganwa kuti chirongwa kudzidziswa inofanira kushandurwa ose mwedzi miviri. Alternate basa makuru uye diki uremu, uwandu seti uye reps, tsandanyama dzako havana nguva kujairana monotonous kurovedza.