Mhando dzekudhonza pabhadhi dzakasiyana siyana. Purogiramu yekusvitsa-ups pane bhora rakanyanyisa

Kufungidzira bhari ndechimwe chezvinhu zvakanyanya kufanirwa, asi zvinobudirira zvekushanda nesimba rako pachako. Kuita kukonzera-iwe, haugoni kungoita zvigadziri kuita zvidumbu, asi zvakare kutambanudza musana, unokosha kwazvo, kunyanya kuvarwi vemasvomhu.

Iwe unogona kupinda muchikwata-kwese kune imwe nzvimbo iyo pane mutsara: pane yemitambo, mune imwe imba yako, mune zvekurovedza, uye nechishuwo chakakosha kunyange pabazi remuti uri pedyo. Zvisingatauri, hazvibviri kuwedzera masimba akawanda pamwe nekubatsirwa kwekutora-ups. Asi iwe unogona kunyatsosimbisa kusunungurwa kwemashure nemaoko, uyewo kuwedzerwa simba remapoka aya emasumbu. Kutora kunogona kunge kwakasiyana. Ndiyo mhando dzekukwevera pane bhari iyo inotarisa kuti mishonga ichashanda zvakadini. Zvose zviripo zvekusvota-ups zvakasiyana nenzira uye kureba kwechibatwa. Nhasi tichawana kuti ndezvipi zvekutora-ups zviri pa bar. Mufananidzo weumwe neumwe wavo uchatibatsira mune izvi.

Rutsigiro rwepakati kumusoro

Iro sarudzo, iyo inozivikanwa neyemhuri fizruks neAmerica masimba anokosha. Mutoro mukuru munyaya iyi uri pamisungo yemashure uye biceps.

Nzira yekuuraya ndiyo yakajeka: nyora bhari nechisungo chakaenzana nehupamhi hwemafudzi. Tsunga, simbe uchinge uchinge wadzokera shure uye uyambuke makumbo ako (mumuviri iwoyo muviri unosunungura zvishoma). Iye zvino unogona kukwevera kumusoro, uchikwevera mapepa emafudzi. Pakupedzisira, edza kugunzva musara wepamusoro nechokumusoro. Pasi rezasi, kuita kuti mishonga iwedzere zviri nani, unofanirwa kunyatsogadzirisa maoko ako.

Avhareji kubata kubva pasi

Nzira dzezasi dziri pa bar dzinogara dziri nyore, uye izvi zvinosaratidza. Iyo iri nyore kupfuura yekare, sezvo ine mutoro wakawanda mu biceps, uye vanoita basa ravo zviri nani kudarika shure, kunyanya kune vanotanga.

I-clench yakafanana yakaenzana sekupedzisira, asi ikozvino maoko anotendeudzira maoko avo kumuviri. Kutakura kukwevera, zvinodiwa kuti uite zvinoenderana nemitemo imwe chete, ikozvino ikozvino pakutanga kwebato raunoda kutora mapepa ako kumashure uye pasi. Zvadaro zvigaro zvinosara mukati rose sangano rose rinopfurikidza kusvika pasi.

Bata zvakanyanya kubhokisi

Mhando dzakasiyana dzekukwezva pabha dzine misiyano yakasiyana pamasumbu edu. Iyi sarudzo ndiyo inonyanya kukosha. Asi, sezvazvinowanzoitika, zvose zvakanakisisa zvinopiwa chete kuburikidza nebasa rakaoma. Ichi ndicho chinetso chakaoma kwazvo chekusvota-ups, iyo muvambisi inotyisa kutya. Uyezve, kunyange pakati pezviitiko zvemazuva ose, hapana nguva dzose munhu anogona kuzviswededza nekubatana zvakakwana. Muchiitiko ichi, mitezo yemasipinha yakawanda inotanga kushanda panguva imwe chete: yakapoteredzwa kumativi ose, trapezoidal uye latitudinal.

Kuti utarise crossbar iwe unofanirwa kubva kumusoro, kubata, hupamhi hwakaenzana nekuenzana nekubatwa kwebhendi rekunyora. Chimwe chinhu chinokosha - chigunwe chinofanira kuvhara bhari kumusoro, kufanana nemimwe yeminwe. Tsvina yakadaro yakadaro inokubvumira kutambanudza maronda emusana mako zvakanyanya. Pasina kuomesa biceps, achikwira nekuda kwemashoko emafudzi emafudzi, unoda kukwevera kusvikira kumusoro kwebhokisi inobata musara. Apo nzvimbo iyi yava pedyo, unofanirwa kukotama kumashure uye kutarisa kumusoro. Zvakanaka, iyo yepamusoro inofanira kunonoka kwemashure mashomanana.

Wakavhara musoro wose

Kuenderera mberi kufunga nezvemhando dzekutora-ups pane bhari, isu tichamira pane zvakakurumbira, asi pane zvinopesana zvinokonzera - kuunganidza ruzhinji rwepamusoro. Kana kufamba kwezvikamu zvepafudzi zvisingakwani, uyewo kana zvisina kukodzera kushanda, kukuvara kwakakomba kunogona kuitika.

Munzira iyi yekukwevera-up, mishonga imwechete inoshandiswa seyaya yapfuura, asi mitsipa ye latissimus yemushure inonyatsoshanda . Iwawo hupamhi hwechibatanidzawo hahusiyana. Kutarisa, munyaya iyi hazvidi kukotama mushure, muviri pamwe nemakumbo unofanirwa kugadzira imwe rwonzi rwakatsetseka. Idzikomba dzinofanira kunyorerwa zvakaderera pasi, kwete kumashure, panguva yekufamba. Pamusoro wepamusoro, mushure memutsipa uri kutarisana nemusasa. Iwe usati waita kufamba mumagetsi akakwana, zvichida, ichapfuura nguva. Izvi zvakajairika, uye kunyange zvakanaka, nokuti panguva ino iwe uchadzidza nzira yakarurama. Kana kamwe kamwe panguva yekukwira-iwe unonzwa marwadzo mumapfudzi kana kumashure, pakarepo usiye chiito uye unyoro pasi kusvika panzvimbo yekutanga!

Soro rakakosha kumusoro

Yenguva yekufunga nezvemhando dzekutora-ups pane bhari nechisungo chiduku. Ngatitangei nebasa "kubva kumusoro". Iyi shanduro yemushandiro yakanaka kune vanhu vanotambura nekufamba kwakakwana kwezvikwata zvemaoko. Anoshanda zvakanaka chikamu chepasi chepakati, chakasvibiswa uye kusvika pamwero wakakosha mutsvuku.

Kuputika kwemuchinjikwa kunofanirwa kunge kwakanyanyisa (kuti zvigunwe zvitsva zviri pedyo). Kudonha kumashure, unofanirwa kukwezva, uchiedza kubata chip projle pasi pebhokisi.

Kubata kwakadzika kubva pasi

Iyi sarudzo inowanzoitwa sechinhu chisina kujeka kune imwe yapfuura kana kuti kutambanudza maronda e-latissimus kubva kumashure pasi. Mukuwedzera kumucheto wepamusoro, mutoro unogamuchirawo biceps.

Kufanana nenguva yekupedzisira, projectile inotorwa sechepfupi sezvinobvira, asi ikozvino matende anotendeukira ivo pachavo. Kurarisa kuruoko rwako rworudyi, unofanirwa kunamatira kumashure uye kutarisa pabrasi. Paunenge uchisimbisa, unofanirwa kuisa pfungwa pakuwedzera kwehutano hwemajaya uye kutora mapepa kumashure. Kusvika pakakwirira, edza kunamatira zvakasimba kumashure uye ubate bhenekeri nechezasi yebhokisi.

Kusapindira kwechikwata pamusara

Tichifunga nezvemhando dzakasiyana-siyana dzekusvota-ups pamusasa wakanyanyisa, ngatitangei kune mamwe mazwi chaiwo. Mhando iyi inokubvumira kuti ushande chikamu chepasi chepamusoro, zvakasvibiswa uye zvishoma zvinyoro zvinyoro.

Iwe unofanirwa kurwisana nemusaraba kuitira kuti rimwe rambo rwuri pamberi peumwe. Kutambanudza, iwe unofanirwa kunamatira kumashure uye edza kubata bharati yakakosha nechezasi kwepectoral muscles. Pamusoro wepamusoro, musoro unotendeuka kubva pakadzika. Pakudzokorora imwe neimwe, rutivi urwu runoshanduka. Uye mune imwe neimwe nzira itsva mamiriro emaoko anoshanduka. Kana zvichikwanisika, unogona kuisa shanduro yakagadzirwa nemavhidhiyo V pane bhora rakanyanyisa, izvo zvinoita kuti basa racho rive nyore.

Zvisarudzo zvinokwidza-ups nechepasi

Basa racho rinotarisirwa nehutano hwakanakisisa hwebiceps. Inoshandisa mutemo wekutakura kukanganisa. Kubata mutsara wepakati nepakati wekubata shure, unofanirwa kuomesa zvakananga kusvika hafu (apo pakati pemapfudzi nepamusoro pepamusoro pachava nekona yakanaka). Ichi chichava nzvimbo yekutanga. Kuchengetedza muviri muchitsiko chepamusoro, unofanirwa kukwevera kumusoro, uchiedza kusvika pa crossbar clavicles. Zviduku zvishoma, pamwe nekusavapo kwemakona ekutambisa uye kusara kwe biceps zvinokubvumira kuti uwane huwandu hwekutakura.

Purogiramu yekudzidzisa

Mushure mokukurukurirana nezvemhando dzekusvitsa-gadzika pabha uye nemapoka emasumbu ayo anobatanidzwa mazviri, ngatitaurirei zvishoma pamusoro purogiramu yekudzidzisa, inobvumira kuti kubudirire. Usati wazvipira kunodzidzisa, unoda kuziva yako yakawanda mune imwe chimiro kana chimwe chezvikwata-ups. Ipapo unofanirwa kutarisa kuti uri boka repi, uye unoita izvi zvakaoma kanomwe pavhiki. Mumwedzi, iwe unoda kuedza mano ako zvakare uye, kana zvichiitika kuwedzerwa kwesimba, enda kune imwe nzira inotevera yekuoma kunzwisisa.

Chikwata chokutanga: bora kuedza 1-2 nguva

Vanhu ivavo vari vemuzvikamu izvi havakwanisi kuti vazviite. Saka, iwe unotanga kutanga nechinzvimbo chekusiya-ups. Izvi zvinoreva kuti iwe unofanirwa kukwira nekubatsirika kwetsoka dzako, kuve pabhenji, uye kuwira ikozvino pasi pesimba rako. Mavhiki maviri ekutanga iwe unofanirwa kuita 3 masheji e 5 reps, achiderera kwemasekondi 5-6. Uyezve, iwe unogona kuwedzera nguva yekuzvarwa kusvika kumasekondi 8-10, uye kuderedza nhamba yezvirevo kune zviviri.

Chikamu chechipiri: zvakanakisisa kuedza 2-4 nguva

Avo vari veboka iri vanokurudzirwa kuti vaite dzimwe nzira, uye vashoma kudzokorora. Iko kusvitsa kwekutanga kunofanira kunge kwakasimba sezvinobvira. Izvi zvinotakura nhamba yakawanda yemasikironi uye kunatsiridza neuromuscular communication. Mavhiki maviri okutanga: 8 anosvika 50% yemuedzo wakanakisisa uye masikati 60-90 ekuzorora pakati pemisasa. Nguva yose yakasara: 8 kusvika kune nhamba yekuedza kwakanakisisa, iine kuparara kwakadaro sekutanga.

Chikamu chechitatu: kuedza kwakanakisisa - 5-7 times

Vanhu ivavo vari veboka iri vane simba zvakakwana, asi havasi kutsungirira. Vanhu vakadaro vanofanira kuwedzera kudzokorora, kwete kuverenga yakagadzirirwa. Iwe unogona kuzorora chero bedzi iwe unoda, chinhu chikuru ndechokuti mune imwe neimwe yakasara iwe unobatanidza nhamba yepamusoro yekudhonza-ups. 3-4 inogadzirisa inenge yakakwana.

Chikamu chechina: zvakanakisisa kuedza 8-12 nguva

Kana iwe uri wechikwata ichi, iwe unenge wakasimba kwazvo kuti uite uremu hwako. Shandisa mukurovedza kwako maziso. Inofanira kunge iri kusvika 10% yehuremu hwako. Uyu mutoro uchaderedza nhamba yekudzokorora ne 3-4.

Mhedziso

Saka, nhasi tave tanyatsoongorora zvakasimbiswa pamusoro pebhari, mhando dzekumhanya uye basa rezvinangwa zvemasumbu. Izvi zvisinganzwisisiki pakuona kwekuita maitiro zvinoreva huzhinji hwemashoko, kusaziva izvo zvingashandura kurovedza kuva kuparadza nguva. Kana iwe uchida kuchengetedza muviri wako wakagadzikana, asi iwe haugone kuzviita zvakakwana, sarudza chiito chepasi rose sekukwevera pabha (3 pamusoro apa yakakwana). Uye kana iwe uchiwedzera pfu-ups kubva pasi uye kusundira-ups pamabhagi, muviri wako unogara uine maitiro akanaka. Asi usakanganwa nezvekuchenjerera paunenge uchitamba mitambo!