Nokusimudza dumbbells kumativi - yakanakisisa muviri nokuda deltoids

Kuti kushandisa mapfudzi , pane zvakawanda zvinokosha muviri. Izvi zvakasiyana yokudhinda traction dumbbells uye barbells, vachisimudza dumbbells kuburikidza nemapato ari yakatenuka uye zvimire. Mumwe muchibayiro zvinobudirira uye zvinogona kushandiswa zvese yoga uye superseries.

zvinhu muviri

Mumwe zvinokosha muviri kuti kuwedzera papfudzi - mumwe bhenji wokudhinda pamwe dumbbells. The kwokutanga Nzvimbo angava akasiyana, vose rimire uye nokugara pamusoro pabhenji. Wokutanga nzira inofanira kugara dumbbells duku kudziyisa uye kugadzirira nekubata uremu chikuru kushanda tsandanyama, mapfupa uye mapfundo.

Chidobi muviri dumbbell chinomirira sangano kumusoro. In pokuiswa nzvimbo yacho dumbbells vari pamafudzi majoini, maoko rinotungamirirwa kurutivi girazi. On the exhale, ruramisa maoko ako kusvika kumagumo nzvimbo mumakwenzi aiva pamusoro pamafudzi. Izvi hachidzivisi nechekuita mukugarisana mubasa kugokora rwakashodoka.

Bhenji dzvanya aine barbell kwakafanana ne dumbbells. Pano zvakafanira kudzora emaoko uye muvakweve mberi.

Nokusimudza dumbbells kumativi

Rakajairika muviri kuti ari deltoid tsandanyama iri yokurovedza muviri. Voitakura kunze dumbbell duku, asi nhamba huru repetitions. Pano rinokosha kuita unyanzvi uye kudzora inofamba rose chiitwa.

Tsandanyama kuitawo basa - ndiro Delta (kumberi uye nomutoo matanda). Nokusimudza dumbbells zvichikwira kuburikidza mativi zvinosanganisira basa trapezius tsandanyama.

Muviri chinzvimbo kumavambo yechiitwa kunogona amire agere, shure yakananga, dumbbells mumaoko.

Chidobi: exhale kuti nokusimudza dumbbells kumativi kuita majoini. On the fema zvishoma nezvishoma kudzoka.

Zvinotarisirwa mukuita

Usabvumira wakakwana rectification maoko ose chiitwa, chengeta emaoko zvishoma hwakakungwa. Kushandisa kufadza pamusoro tsandanyama fibers ari deltoid tsandanyama, kana ruoko zvakakodzera kuti dhipuroya kumusoro zvishoma minwe. nzvimbo iyi maoko uye zvinopa yunifomu mutoro pamberi danda riri Delta uye pakati.

Nokuti vachinje Kudzidziswa kwacho, unogona kushandura nzvimbo ruoko uye dhipuroya munhu thumbs-kumusoro. Panyaya iyi, mutoro iri misha mberi danda Delta.

Nokusimudza dumbbells kumativi - kwete nyore chiitwa. Mumazana sangano Zvakakodzera kutonga nzvimbo shure (rinofanira wakatsetseka), bhokisi mapfudzi (anombotwasanudza, akadura). Dzivisa nokusimudza ruoko zviyereso pamusoro pamafudzi, kunyange zvazvo pfungwa iyi anobvumirwa, kana uchida kuti zvinyorwe mabasa trapezoid.

The trajectory rwokufamba uchava kunonyanyisa - kuwedzera kuti pamafudzi urefu, richikwidibira chinzvimbo umo tsandanyama achiri kushanda uye havasi wakasununguka. Pedzisai chiitwa kuti vira kutekenyedzwa mune tsandanyama.

Kuongorora mamiriro ezvinhu kugokora muhudyu, sangano inotanga naye. Brush anotevera pashure uye wokupedzisira nzvimbo iri pazasi kugokora.

Dzidzisai shure delts

Vachisimudza dumbbells kumativi ari Nemikwidza anoita necheshure danda iri Delta uye trapeze. Exercise kunogona kuitwa kubva pokutangira nechinzvimbo zvimire kana kumbomira. In akamiswa kwakarerekera basa raisanganisira uyewo tsandanyama zviri shure. Pakutanga, basa agere deltas vazvitsaure. Izvi zvakaoma uye kunoda kufadza wevasungwa munguva yayo kuuraya.

waivako chidobi

Standing muna yakatenuka, musoro kumusoro, exhale kuti anosimudza dumbbells kuti nzeve yakati. On the fema zvishoma nezvishoma kudzikisa maoko ako pasi. Chidobi zvakafanana yapfuura muviri uye rinoitwa saizvozvo, asi amire pamateru. Thumbs vanotorayirwa kuburiro, vaduku Nemimwe kusvikira kumusoro, kubvisa inofamba pa kugokora.