Ropa pectoral tsandanyama kumba

Chii chakatanga vatsva kuti kana vanosvika yokurovedza muviri? Kuita bhenji wokudhinda. Nokuda kwechimwewo chikonzero, paiva kufanana nevechiduku kuti bhenji wokudhinda ndiro chiitwa, izvo zvinoratidza simba chairo munhu. Kunyange zvazvo anova chete rokumusoro muviri, pectoral tsandanyama uye triceps.

Asava mutendi mutsva muviri vanodavira kuti hazvibviri kuva-dimensional matatu chipfuva tsandanyama pasina iye. With ichi isu havabvumirani Zvisinei, chokwadi, zviri chinodiwa kuwedzera bhenji wokudhinda bhaa avete purogiramu yavo yokudzidzisa.

Haasi munhu wose ane mukana kudzidzisa pectoral tsandanyama paruvanze: munhu asina nguva yakakwana, vamwe havagoni govera mari kunodzidziswa. Pashure kuverenga nyaya ino, uchaona kuti kupomba chipfuva tsandanyama zvinokwanisika uye kumba. Edza zviitwa pazasi, uye kuti kurovedza Zvivako yako, izvo zvichakubatsira kuti tsandanyama pechipfuva vakwanise uye zvakawanda vhoriyamu, pasina pamba.

Chii kurovedza zvinogona kuitwa pamba?

Chokwadi, zvakawanda zvinoenderana midziyo mitambo une kumba panyaya iyi. Kana paine chinenge peya dumbbells uye bhenji kuita guru yakawanda muviri pachipfuva. With hapana chinogona pumped pectorals kungosunda kupota.

Kana achiri zvakakodzera zvishoma zvemabhomba izvi zvauinazvo, unogona kuita bhenji dumbbell nhema uye wiring, izvo zvinobudirira nzira kuwedzera zamu tsandanyama. Ngatikurukurei chimwe nechimwe chezvinhu yechiitwa, uyewo yakakodzera Nzira Implementation kwavo.

Press pamusoro dumbbells nhema

Chiitwa ichi rinoitwa paruvanze, uye panguva kumba vanga vaneta. Ropa pectoral tsandanyama pasina chakadaro kurema bhenji hazvitomboiti. Nokuti ayo Implementation, sezvo kare ambotaurwa, vanoda maviri dumbbells uye pabhenji. Kana rinokosha pabhenji ukasadaro, zviri nani kuti kutenga ichi midziyo mitambo kuti nguva dzose kupinda batsira. Asi kana usingadi kushandisa mari pamusoro payo, unogona kushandisa nguva chitoro, kana ani.

Kana munhu achizviita zvigaro, cherechedza kuti rirege vakadzungairira, kana zviitwa pamusoro kunogona kuguma zvinosuwisa.

Zvino iwe vakapidugura pabhenji uye dumbbells vakagadzirira. Next, tora maoko avo uye nhema pamwe. Hands kutwasanudza saka sezvo kuchengeta pambiru. Ndicho pokutangira nzvimbo.

Tanga zvishoma nezvishoma kudzikisa dumbbells kusvikira pachiyero chipfuva uye pavakangopedza hozhwe kumubata, ipapo zvakanyanya mhindu agure navo. Ndizvo pasi dumbbells zvinofanira chichiburutswa zvishoma nezvishoma uye achasimuka zvikuru nokukurumidza.

Kuti zvinoenderana yakakodzera unyanzvi, regai kudzinga guru uremu dumbbells. Unofanira kuva zvinokwana 10-12 repetitions muna 3-4 pazvinhu. Panguva rigone kufamba maoko, edza kuderedza trajectory rutivi, zvimwe uchawana kuti vashande triceps, pectoral tsandanyama uye ropa uchaderedzwa kusvikira razero.

Change angled

Abudirire pakuvaka kwetsandanyama - ndiko kugara kunotyisa muviri pamwe mitoro itsva, iyo ude kusunungurwa testosterone uye dzichimhanya mapuroteni usage kuvaka itsva tsandanyama fibers.

Hazvina zvakafanira kuita pabhenji chisviniro kuramba chete pamusoro pabhenji, izvo zvinofambirana pasi. Kana uine mukana, kushandura pakona. Pane achava zvakawanda pachinhu pasi, chikuru mutoro achazungunuswa kune rokumusoro pamafudzi nebhanhire. Kana angled ipfupi, zvokurwisa kupomba kuchaita kudzikisa thoracal tsandanyama.

Kana uri kushandisa mukaravhani bhenji pasi akachiisa paruoko rumwe, unogona kuisa mabhuku mashoma, saka iwe kushandura nokushanda yorusvingo.

Wiring dumbbells nhema

Kuumba kwavo bhokisi tsandanyama, haugoni kuita pasina zviitwa zvakadai dumbbell marongerwo. With pachiitwa ichi, kupomba chipfuva tsandanyama zvichava mhanyisa, sezvo zvinobatsira kuti maximize tsandanyama fascia ndichisveerera. Nokuda kwaizvozvo, tsandanyama vangangoramba kukura.

Tora kwokutanga chinzvimbo, sapamazuva yapfuura muviri. Asi iyi zvinokosha kudzikisa dumbbells pasi hakusi nyore mutsetse. Maoko dzinofanira kufamba pamusoro tenderera akabatana.

Fungidzira kuti unoda vacharova, uye nokuda kwaizvozvo unofanira kuita hombe famba kubva shure. Kuderedza achideredza pakati chipande panguva maoko, ipapo chete kudzokera pokutangira chinzvimbo. Uchanzwa sei uchatambanudza yenyu pachipfuva tsandanyama. "Nguva yokudzokorora haafaniri kuva zvishoma pane 4 masekonzi," sezvo anozivikanwa mutambi Ronni Koulmen, inova yakasiyana vakawanda shasha mukusimbisa muviri makwikwi.

Zvichava zvakakwana kuita 2-3 anogadza kunonyanyisa kangani, izvo zvinofanira siyana pakati 10-15 reps.

Pushups

Newewo unogona kurerutsa basa kusunda kupota, pasina iro kupomba pectoral tsandanyama pamba haangavi kubudirira. Kazhinji kurovedza muviri ichi gyms musaita nokuda kwokuwanda siyana michina mitambo uye simulators kuti zviri zvikuru anotsiviwa.

Asi kumba kusunda kupota - kunobatsira kukura zamu tsandanyama. Inogona kuita zvose pasina imwe uremu uye weighting.

Kutanga chinzvimbo - akarara zvemandorokwati. Hands kufuka womuchindwe, chatakagara kupfuura papfudzi upamhi. Ona kuti zvimwe iwe kurambana panhivi ruoko, zvikuru chaiwo pectoral tsandanyama vachamutswawo basa. Zvisinei, regai zvachose yakatarwa maoko, kana kuita, uye imwe nguva, uye pane mukuru ndingangokuvara kuvadza fudzi mapfundo kana tsandanyama fibers.

Nguva dzose chengeta tsandanyama mu makakatanwa

Inofanira kutura sokuvapo pakati pasi uye mazamu ako haangaoni kuitwa mune chinhambwe 1-2 cm. Regai chose kuwira pasi, sezvo chichava muedzo mukuru kuzorora uye "tora akarara."

Kana kutsikirira nyore 20-30 nguva, zvakakodzera kuti vatarisire weighting. Zvinogona zvose bhuku yakavigwa mukwende kana dumbbells kana Pancakes, kana Zviine pamusoro musana. Nzira ina pachiitwa ichi zvichava zvakanaka.

Kushanda rabha kana tourniquet

Kufunga kurovedza nokuda pectoral tsandanyama kupomba, zvinokosha kutaura basa pamwe matai kana kweva. Rabha yakarurama urefu uye elasticity zvakanaka kubvumira kuti zvinobudirira kukudziridza pectoral tsandanyama, uye zviri pasi nokudenga, nokuti kuita chero muviri.

Somuenzaniso, kupomba of pectoral tsandanyama ari yokurovedza muviri ane zvakaburitswa crossovers. Vanogona kuitwa pamba. Sei?

Unofanira rabha maviri kana joko. Kana pamukova puranga rakafara zvakakwana, musoro zvose pamakona varibatanidze mumwe mugumo joko. Mune imwe nyaya, edza kugadzirisa wiring panguva imwechete dhigiri zvakasiyana masvingo kamuri (ungashandisa cabinet nezvimwe fenicha).

Panguva imwe mugumo anoshongwa kuita loop uye tora maoko avo. Maererano muhombe akabatana kuunza maoko ake chokunze kusvikira pomuchindwe asingadi kubata mumwe. Next, zvishoma nezvishoma gova maoko shure hwomutambarakede chinzvimbo. Dzokorora sezvo 15-20 nguva, zvichienderana nemamiriro ako chaiko kugwinya, uyewo makakatanwa simba harnesses.

Exercise nguva dzose

Sezvaunogona kuona, Muchiitwa anogona kuitwa pectoral tsandanyama dzakasimba uye zvakawanda voluminous pamba, pane. Zvazvinosarira kuwana simba mavari nokuda kutanga zvidzidzo. Izvi zvinogona kuitwa chete kana iwe akaratidza chinangwa chakajeka.

Kugara kuurayiwa zviri pamusoro muviri haangaiti mazamu ako "vhiri" se jaya Arnolda Shvartseneggera, asi zvinobatsira kuchengeta mune zvakanaka zvakakwana chimiro uye zvishoma nezvishoma kutanga.