Press pamusoro dumbbells nokugara: Appliances

Vazhinji ruzivo muviri zvose pamusoro nyika vanofunga kuti pabhenji wokudhinda pamwe dumbbells nokugara ndiyo yakanakisisa zvinokosha muviri kuti kupomba deltoids. nzira iyi, Chokwadi, anenge chose haana kumbosiyana kubva yakanatsa chiito ane barbell. Zvisinei, kune vamwe vangu nani zvakanaka kuti zvichaita kuzadzisa zvabuda nani. Press pakati dumbbells agere elaboration anopa mapoka anenge zvose tsandanyama pamusoro pamafudzi nebhanhire. Chiito ichi zvikuru inoshanda Unhu kunowedzera muviri uremu uye zvakarurama pave Delta simba.

tsananguro

In mukusimbisa muviri bhenji wokudhinda pamwe dumbbells agere zviri chimwe chezvinhu zvikuru nevanhu muviri. Somuenzaniso, inozivikanwa Bodybuilder, sezvo Rey Shoun, anodana ichi muitiro "mabiko kuti matanda zvose deltoids." Vakawanda mumunda ichi vanodavira kuti tsandanyama idzi kupomba zvinobudirira kwakaoma zvisingaiti pasina dumbbell yokudhinda. Vakawanda vanodzidzisa vanoti pachiitwa ichi pakutanga kuisa kunetsa Anterior svinga kuti deltoid tsandanyama. kupomba yavo unokosha chichingoitwa. Zvadaro, chiito ichi pakati zvikamu chokuita deltas. Panyaya iyi, veshure fudzi mugove anowana chidukuduku mugove mutoro.

kushanda tsandanyama

Muchiitiko chino, zvose nyore. Anatomical deltoids vakakamurwa mwanda akawanda. Zvinoti: pamberi undovakira uye pakati. Muchiitiko ichi pane Kuparadzirwa mutoro. Sezvambotaurwa pamusoro, kana kuita dumbbell bhenji agere, pakutanga kumanikidza anoenda mberi matanda, uye ipapo paavhareji. To muduku pakadini apo mutoro weveta seri deltoid triceps uye yokumusoro muchipfuva nharaunda tsandanyama. Press pamusoro dumbbells nokugara chinhu chaizvo maekisesaizi. Kana tichiita yakati chiito rinoitwa yakawanda mutoro pamusoro rotator cuff. Iri boka duku tsandanyama, iyo kukonzera kuti chero Bodybuilder. Cuff anogamuchira chero chikamu chakakosha kufamba maoko pamapfudzi rwakashodoka. Akatangawo rinobatanidzwa muchiitwa zhinji. Zvokuti kwawakananga Kugadzirwa rotator cuff anogona nechokwadi kudzivisa zvichibvira kukuvara mune ramangwana. Vanhu vasina kuita "inorema" mutambo, zviri zvikuru underdeveloped. Nokuti nokukurumidza kufamba izvi uye makata inokosha uremu zvingakonzera tsandanyama makuvaro.

Uyo uye kana?

Vatsva iyi, pasinei nokuti basa iri inokosha, haisi inokurudzirwa kuita. A chikonzero ichi chinhu underdeveloped uye saibva rotator cuff. Press pamusoro dumbbells agere pamusoro nzira soro musoro wake ane chinokosha mutoro kune yakanatsa boka netsandanyama. Kunyange vaduku uremu uye yakanakisisa mabasa ari michina urongwa kuti kuita kungaita kuti kukuvadzwa yacho rotator cuff. Uye saka vatambi pasina ruzivo pamwe saibva fudzi bhandi ndiyo nyore nzira kuita nyore nzira. Kureva, yokumusoro venhau tsvimbo agere. Kana zvichiita kuti vaite zvakafanana mashandiro ari nhengo Simulator. Kuvhiringidzwa ndiro, asi cuff uye kuchaja achava shoma zvikuru.

Kunakisa bhenji wokudhinda pamwe dumbbells agere

Enzanisa tora kurovedza maviri. Kureva bhenji dumbbell agere kumusoro uye zvakafanana zviito pamusoro kubhawa. Muzana rokutanga shanduro, unogona kuwana zvakawanda nani inofamba. Chikonzero iri chokwadi kuti tsvimbo mutsipa haabvumiri maoko zvachose wekuita pamusoro. Hazvina zvishoma kunoderedza magetsi mutoro pamusoro ari Delta netsandanyama.

Press pamusoro dumbbells wakagara: kuvapo kushaya

A chinokosha chinetso hazvisi zvikuru Kumikidzo rotator cuff. Chimwe chinetso ndechokuti basa iri unofanira nguva dzose kuongorora yakarurama nzvimbo dumbbell. Somugumisiro, pane dambudziko iri Implementation chiito ichi, uyewo dzechimwe ngozi iri zvikurusa.

Press pamusoro dumbbells apo agere pabhenji: Machinery

Muchiitiko chino, mumwe kutevedzana nezviito rinoitwa. zvinoti:

• Takasvikogara pasi pabhenji. Saka dzipere inofanira kuiswa vertically. Zvakakosha kuti kunyatsoshanda acho.
• Zvadaro, rubatsiro urwu inofanira waitsimbirira musoro, repamusoro uye tikarega shure. Nokudaro, Kuda kutamba rinoitwa akarurama muviri chinzvimbo.
• Pashure paizvozvo, kumbotura dumbbell mumaoko enyu, avaite pamusoro pamafudzi ake. The emaoko vanofanira kuva nenguva dzaizotungamirira parutivi, uye pomuchindwe - mberi.
• Zvinotevera kubata mweya wako uye zvishoma nezvishoma kusimudza maoko pamusoro musoro chinhu chakakombama nzira. Chiito ichi rinoitwa sokuvapo Zviidzo pamusoro hakuuyi yokusangana mumwe.
• Zvadaro AKAMBOMIRA kwekanguva, unofanira kuderedza zvombo kuti pokutangira chinzvimbo.
• Dzokorora mutoo uyu anofanira kuva akarurama nguva yakawanda.

nuances Important uye mazano

Panyaya iyi, funga zvinotevera:

• Haufaniri kurega panguva yakaderera nguva inoponesa pamusoro Delta mutoro. Kureva, kudzokororwa kurovedza zvinofanira kuitwa mweya mumwe chichiitwa kufamba. Kureva, richisvika soro pfungwa, unofanira kutora befu. Muchiitiko chino, unofanira kuchengeta mweya yenyu. Pashure paizvozvo, unofanira kuderedza dumbbells uye akarurama nepavaigona navo. Zvinofanira exhale. Unofanira kushandisa simba mutariri, zvichiguma achideredza dumbbells. Zvichava nyore kupfuura pasina kumbomira rakadzika pfungwa.
• Zvinonzi kunodiwa kuderedza dumbbells pamwe kusvikira the clicks munzvimbo iri pamusoro. Shure zvose, izvi zviri sei iwe uchava kuzadzisa kufadza rutapudzo kuti mberi uye pakati delts.
• Ko jerks dumbbells zvichikwira uye pasi avo dzakaderera nokukundwa vanorega nechepasi. sangano ravo yaifanira zvakanaka uye zvakaenzana. Munyaya agere nzvimbo zvose unopinza kumhanyisa uye braking dumbbell ngozi chaizvo. Sezvo nyaya dzakadaro kuvhunduka absorb kufamba ndiko muzongoza.
• Wakabata mweya aivabatsira asunga pamusoro musana vakarurama. Izvi zvichaita nechokwadi kukura zvakasimba nesimba deltas.
• Usashandisa zvakasiyana kwazvo. Muchiitiko chino, pane ngozi yokurasikirwa nemwero pavanoudzwa riri kumusoro. Mukuwedzera, kurema dumbbells zvikuru dzisina zvakawanda inofamba, uye havasi kubvumira pamapendekete kumutsa kunonyanyisa yakakwirira.
• Pamberi kuguma muitiro harifaniri akaita kutandara rwokubudisa uye tsandanyama kuti vakombe nomuzongoza. Zvakakodzera varambe pamusoro zvigunwe zvavo nguva dzose. Pashure pezvose, tsandanyama idzi dzinopa yakatarwa nzvimbo mutumbi. Ichi chinhu chinokosha ezvinhu pasina pazviri pasingabviri kuti tiite Qualitative kudzidza deltas.
• Asi unogona kuita pabhenji wokudhinda pamwe dumbbells akagara pamafudzi ake, akabata dumbbell kwazvakarerekera kubata uye emaoko - nguva mberi kutungamirira. Izvi zvichawedzera mutoro pamusoro yokumusoro chikamu chipfuva uye pamberi delts.

mugumisiro

Pashure pokuverenga apa, munhu wose achakwanisa kupindura mubvunzo chii chinoumba chiitwa zvakadai bhenji wokudhinda pamwe dumbbells vagere. Mufananidzo waivako ari munyaya ino.