Maoko Strong: muviri

Kwete chete varume asiwo vamwe vakadzi vanorota kuti une maoko makuru. Vanhu vakawanda kuita ichi kushanya gyms kana kutenga chinokosha michina uye vari mubasa musha. Kuita zviitwa kuti tsandanyama ose maoko pachii vanhu vose pasina chaakasiya, pasinei norudzi nechipi uye ruvara rweganda. Pashure pezvose, kana musingadi kubhadhara kuti biceps uye triceps zvakakodzera kutarisirwa, vanokurumidza kurichinja kuva dambudziko wongoramba.

Sei ini vachifanira kuratidza

Kurovedza ruoko simba rokukurumidzira zvava pedyo nechitubu, kunyanya vasikana. Shure kwaizvozvo nguva yose gore ndiyo nguva kupfeka marokwe akanaka, sundresses uye tangi misoro. Nokuti varume, nyaya iyi akakodzera nguva dzose, nokuti vanoda ruyamuro zvakakwana zvinoonekwa pamusoro chero zvipfeko.

Things kuyeuka

Sezvaunoziva, maoko simba hakusi nyore kuwana. Kana iwe muchibayiro munofanira kugara kuziva zvimwe nuances kuti achabatsira kuti kubudirira pakati nokukurumidza uye yepamusoro mugumisiro. Pakati pavo:

• Pakuita izvi kana kuti muviri zvakakodzera kuti kuedza atsaudzire maoko (dzakapeterera ane barbell kana dumbbells, traction kumusana tsandanyama, rinotenda pamusoro pamatanda , nezvimwewo), pano, pamwe chete nemamwe mapoka tsandanyama vakadzidziswa uye biceps;
• mu yechiitwa, izvo zvinoda kuedza unbend maoko (pabhenji wokudhinda kana akamira, dips kana uriri), vadzidzise triceps;
• kuburikidza kugwinya muchiitwa, kana anoshongwa vanofanira maoko uye honokono tsandanyama zvinobatanidzwa.

Yeuka izvi zvakakodzera nokuti kuti rwenyu tsandanyama zvidiki, saka vanogona protrenirovat uye achibatsirwa kurovedza zvainanga mamwe mapoka tsandanyama.

vakwikwidzi Vakawanda vanoda kuti kunonyanyisa zororo uye maoko simba, nhanho pachako rinonetesa Workout, nokudaro kuwana kwazvo inflated tsandanyama. Asi nzira iyi haisi vose nezvaanoda yake, sezvo vamwe vanhu kungoda kuratidza biceps uye triceps, vachisiya zvose vaduku tsandanyama ari asingaoneki asi simba.

nokudzidziswa mumakwenzi

Most nyanzvi dzokumhanya anoti maoko simba kunotanga nemaoko simba uye honokono kurovedzwa, risingagoni kusiya pasina kufunga. On simba mumaoko ose, achavaponesa mugumisiro dzimwe muviri nokuda biceps kana triceps. Naizvozvo, simba maoko Workout vanofanira kutanga nyore Muchiitwa kuva ruoko uye honokono.

Kana Workout haumanikidzwi kugara munhu muviri, sezvazvakanyorwa anosimbiswa kutungamirira mumuviri, mupfungwa kuneta.

With expanders

Rakajairika iri projectile gripper nokuti brushes inova chindori rabha. Kushanda extensor tsandanyama dzichava nepavaigona-unclamping carpal expander, iyo rakakamurwa kuva mhando shoma:

• mureza kudzvinya uye unclamping, asi compressed chinzvimbo, zvakakodzera kuti kunonoka kwerinenge miniti;
• chete compression uye unclamping, asi vanofanira kuita mbiri chete kana vatatu minwe.

Zviri tsvarakadenga nyore, asi panguva imwe chete zvinobudirira nzira kudzidza extensor tsandanyama. Hazvina kunyanya akakodzera vaya vasina chikamu zvemitambo, uye refu arege kuteerera maoko. Carpal expander achabatsira kuwedzera kubata uye kupora, uyewo kuvandudza utano maoko.

On gymnastic midziyo

Panguva iyoyo, pane zviviri kurovedza Inonyanya kuita kuti zvinoda muviri michina. Pamusana kwavari, kwete chete aishanda kudzinga mumakwenzi, asi kuti vamwe mutoro Ukuwo netsandanyama.

Chokutanga muviri yakarembera pamusoro pamatanda, izvo mhando vari:

• akarembera paminwe maviri;
• akarembera tasa paruoko rumwe;
• Vis zvimwe uremu, iyo wanamatira bhandi kana tsoka;
• akarembera pamwe munyoro kuzunguza.

Panyaya iyi, zvinotevera nzira mbiri: imwe miniti tsandanyama makakatanwa kana kuti kufadza kuneta maoko uye emberi. Duration nzira mumwe munhu anofanira kutsanangura kuti pacharo, nemhaka Statistical tsandanyama kutsungirira. A akanaka mugumisiro ndiko kureba Vis mumaminitsi 2-3.

Chechipiri muviri wose kufarira climb tambo. Panyaya iyi nzira iri shoma bedzi kureba tambo, uye saka tinofanira vakakwira kusvikira chero bedzi kwete yakakwirira tambo kunokwanisika. Kuwedzera maoko, chiitwa Kunosanganisirawo musana uye pamafudzi majoini, achitambanudza pavo.

Exercises kumba

Vanhu Vazhinji vasingakwanisi kupinda gyms, asi zvave ruoko tsandanyama, kazhinji anofunga pamusoro sei kupomba maoko enyu dumbbells kumba. mubvunzo uyu, Chokwadi, ari kuwedzera kukurumbira zuva nezuva, asi kunyange zvakadaro, pane vanhu vasina pane goko imba ino. naizvozvo zvakafanira kuti funga chiitwa (kana pasina dumbbells), iyo unogona nyore kuita kuti mukaravhani Workout uye zvishoma nezvishoma kuzadzisa huru chinangwa.

Zviitwa kuti tsandanyama maoko pamwe dumbbells

Tichibatsirwa kupfuura nyore dumbbells guru mukana kupomba biceps yenyu pasina dambudziko yakawandisa. Uyezve, mukana kurovedza izvi ndiwo mukana kupomba mumwe ruoko yoga, nokuti vamwe vanhu ruoko simba yakasiyana, saka chikamu ichi zvakakosha kwavari

Saka, kuzadzisa vanoda dumbbells vaviri vakaenzana uremu uye nechigaro. maviri chete kurovedza kuchabatsira inzwi muviri uye kupomba maoko ake:

1. "Hammer". In nokugara kana akamira zvakafanira atsaudzire maoko dumbbells kuti mapendekete ako kana rave kana panguva imwe chete nemaoko maviri. Panguva yakakwirira chinofanira kuita pfupi kumbomira, apo munomimina tsandanyama ari maoko, uye ipapo kudzikisa navo.
2. Rave rinobuda. Akatasva kwakajairika chitsiko, kururamisa ruoko ane dumbbell vanofanira kusimudza uye mubatirire nokuda 4-5 masekonzi, uye ipapo kudzikisa nayo uye kusimudza mumwe ruoko. Kuseri ichi sandarara.

A rinokosha iri kuridzwa nokufema. Kana nokusimudza dumbbells kuita exhale, uye kana richikwidibira - fema. Kuita zviitwa izvi vanoda nguva nhatu chete pavhiki, izvo zvichava zvakakwana kudzorera tsandanyama uye kuvapa zororo.

pushups

Kakawanda vanhu vanosarudza pushups. Izvo tsandanyama vari swinging here, hadzizivi zvose, nokuti zuva pashure pachiitwa ichi, kwazvo maoko, mapfudzi, wokudhinda uye makumbo. Zvinofanira kucherechedzwa kuti zvinotevera ruoko nepfudzi tsandanyama kushanda apo chaiwo achapesana kupota:

• triceps tsandanyama, vadzidzi panguva rectification kwamaoko;
• guru pectoral Tsandanyama kuti vane basa kushanda humerus;
• deltoids, mapendekete wezvamatongerwe zororo;
• biceps tsandanyama.

varume kwete chete, asi vakadzi kazhinji vanoita pushups. Iyo tsandanyama uku - isu kare afunga, uye ikozvino tinofanira kufunga zvakasiyana siyana Muchiitwa dzingafarirwa avo vanotova waneta chaiwo kungosunda kupota. Pakati pavo:

• yakafara kutaba kana maoko anoiswa sezvo dzakawanda sezvinobvira;
• pamwe upturned tsoka pamusoro uriri chechetere;
• donje, iro rinoitwa munguva vachasimudza-kure.

Zviri zviitwa izvi zvinogona kushandiswa musha maekisesaizi uye kushanda zvose tsandanyama ose maoko. Pamusana kwavari, tichava kuwanikwa zvakarurama nokukurumidza uye vacharamba kwenguva refu.