Ndinoda yakakura musana! Sei kudzidza kuti akasungirirwa pamusoro joko muvare?

vanhu Young nhasi vanosarudza kuenda yokurovedza muviri; vari kukwezvwa chido nhaka mitambo murume nhamba. Asi chii chinoita Nhamba kushinga? Chokwadi, zviri yakafara pamafudzi uye rakafara musana. Unogona kuita huru yokumusoro chinogumbura kusvika latissimus dorsi, uye zvinokwanisika kuita pamusoro pamatanda. Asi kudzidza kubata pamusoro joko muvare?

Chii tsandanyama ari kushanda ari chinjikira bhaa

Sezvambotaurwa, kune latissimus dorsi - huru boka, izvo zvinobatanidzwa kubhawa. Ebetsero tsandanyama - triceps, biceps, chipfuva. Kazhinji, chinjikira bhaa ane simba pamusoro mutumbi yose, ari nomuzongoza uye mamiriro.

How kutanga kubata pamusoro pamatanda: wokutanga matanho

Vanhu vazhinji vanotya kunyange kutaura chinjikira kubhawa. Asi hapana munhu anoisa zvinyorwa kokutanga. Kana uine kubata pamusoro joko muvare, kutanga nyore akusungirire nayo. Izvi zvinoita rokutanga nzvimbo kuwedzera simba rokuona. minwe yedu uye pamaoko haina kusimba, uye kazhinji hatigoni kubata nokuti hadzisi kukwanisa kubatirira kwepuranga rakachinjika. Edza vanonyatsoteerera kubhawa inofanira kuva kwenguva refu sezvinobvira, nguva imwe neimwe kuwedzera nguva.

Simbisa latissimus

Unofanira kugara basa rimwe wehunyambiri traction kuti anotevedzera kudhonza pamusoro pamatanda. Asati kudzidza kubata pamusoro chihuri kubva muvare, unofanira kuita zviitwa panguva thickening tsandanyama zviri shure - nekubatwa dumbbells ari pamateru.

akaipa muviri

Negative kudhonza kubvumira ruzivo kuti vashande musana tsandanyama ari tightening. Kuti azadzise pamusoro rutsigiro chemwenje, kunzwisisa kubhawa. Zvakakodzera kubvisa namakumbo rutsigiro, akasiya akarembera pamberi chiso chinjikira kubhawa. Under yayo uremu vanotanga kuenda pasi, kufadza munomimina Lats. Naizvozvo, unofanira kurovedza shure kanenge mwedzi kana miviri. Unogona kutanga zvakajairika muviri. Zvino munoziva kuti vadzidze kuti akasungirirwa pamusoro joko muvare. Zvinotora chakakomba kugadzirira.

Nzira kuwedzera uwandu muedzo-up

Somugumisiro, gadziriro tsandanyama muzvirongwa muedzo kupota, yekudyidzana kunosimbiswa. Unogona mberi zvakananga muedzo kupota. Chiitwa rinoitwa pasina budiriro, nyore. Mukutanga nguva tightening kunogona kuitwa pamwe yakaderera pfungwa kutsigirwa, uye kushandisa siyana ebetsero zvinhu: ngaasungirire, kuvhunduka absorbers.

Kamwe ukadzidza kubata pachavo pamwe zvizere amplitude kanenge 1-2 nguva, vanotanga kuita zvinotevera nenzira. Pasina mwedzi, zuva, gondo pamusoro pamatanda pa 1-2 kagumi nzira nokuti zuva rose. In dzakafanana, vhiki unofanira kuita kurovedza shure; rokumusoro tsvimbo, deadlift, dumbbell.

Zvino kuti tinoziva sei kuti kudzidza kuti akasungirirwa pamusoro pamatanda kubva muvhu, hatina kuwana munhu vakamira wakafara murume shure. Chikurukuru - regai usarasikirwe makirasi uye tariro kunyora mhinduro kokutanga. Vazhinji, asingakwanisi kubata kunyange kamwe, kukanda pasi chinjikira nemizariro, mwoyo pachake uye mutambo. Hard basa, hurongwa zvidzidzo huru chido wakurira neutera rake muviri uye zvakaoma kuti shamwari chinjikira nomuzariro.