Rutoto dumbbells avete ane deva pabhenji: yechiitwa uye mabasa midziyo

Rutoto maoko dumbbells ari asingatani nzvimbo - akakodzera muviri kuti zvakasimba kushanda kuburikidza chikamu pectoral tsandanyama riri pamusoro. Asi regai kuva kururama kuti ichi nyore yakaderera uye kusimudza maoko dumbbells. Pane rinokosha kwenzira kurovedza zvainanga zvakakodzera mitengo pechipfuva tsandanyama kushanda. Panguva isiri nzira kurovedza kunogona kukanganisa zvikuru muviri - kubva kuzotadzira bandauko muhudyu, mudzira kuti atsamwira. Kurudyi tinosvika kuna mitengo pakati pechipfuva tsandanyama vachishandisa dumbbells ruminant maoko uye huchakurukurwa.

Rutoto dumbbells nhema: kwokutanga nzvimbo

Kuti utange kuona uye kwete zvakakwana chete pasi, unofanira kutanga hwokugadza bhenji pane imwe akachinjikana. Chinonyanya bvumidzwa kurereka angled iri 30-45 madhigirii, kana tikatora pokutangira zviri paburiro. Zvakakosha kuyeuka kuti rokumusoro rekona pamusoro pabhenji amutswa, ndipo mutoro vachawira pasi pectoral netsandanyama. Kuti muviri panguva yechiitwa Regai kudzinga pasi kunodyira zvishoma kusimudza pasi pamutsago. Makumbo dzinofanira zvakanaka rakasanganiswa (vakwanise mapendekete), zvakasimba uperevshis tsoka pasi.

Munguva supine nzvimbo mapfudzi, musoro uye hudyu ikabata pabhenji apo mabasa muchiitwa pamusoro pabhenji haangaparadzaniswi shure, zvinofanira kumeso munyika yose Workout. Uyewo mukirasi nguva dzose tsoka angagara imwe nzvimbo - kana kusimudza kure navo pasi harigoni kuva.

A zvishoma pamusoro pectoral tsandanyama

The pectoral tsandanyama akakamurwa marudzi anoverengeka. Home - huru bhokisi tsandanyama kureba, zvichiguma ruoko kuti muviri, akatendeuka nayo nechomukati, uyewo yokudzora ari ano ake. Small bhokisi tsandanyama (mativi, nouya guru) kuminyuka chipande yakananga mberi uye anoisa wake pasi. Kana maoko vari wakaiswa, pasi tsandanyama anoita somunhu inhalation. Front serratus akafanana loop huru, iyo pamwe chete nedhaimani rinokomberedza kuti mutumbi, kupfuurira reza kwazviri. Kuwedzera kune izvi mikuru tsandanyama mu Muchiitwa anosanganisira zvakawanda uye zvinotevera: pamberi chikamu Delta tsandanyama, vatatu misoro uye pamberi giya, klyuvovidnoplechevaya uye kugokora tsandanyama. Kana dilution dumbbell avete basa Panewo majoini - ulna, humerus uye scapula-rinocheka.

Tinotangazve kuita

Mhete dumbbell avete imwe pabhenji vachida anotanga goho muvira yepamusoro nzvimbo. Kana achiita pachiitwa ichi mashizha vari kuderedzwa, asi emaoko harifaniri kunogadzirisika kusvikira pakuguma. Kana hafu-hwakakungwa ruoko, mutoro iri kuparadzirwa pamusoro tsandanyama, asi asingaiti akarara nenhumbi dzayo uremu pamusoro mapfundo. Dumbbells vanofanira kuchengeta newokuti mumwe, uye panguva yechiitwa kuti vave nechokwadi chokuti vari kuzvidzosera usagunzva. Maoko dumbbells, tora nguva dzose kubata, converging pamusoro zamu. Zvinotora befu uye hunotevedzana kufema kusungwa. Panguva ino, zvakaita maberekero dumbbell avete pabhenji - maoko vakarambana pamativi ane kunyatsoteerera akarurama. Unofanira kupa kusvikira pamusoro muchipfuva pamwero. On the exhale, ivo dumbbells vanomutswa zvakare. Zvinokurudzirwa kufema panze pamusoro chikamu yakaomesesa yechiitwa, kana kare pashure dumbbell zvakare kuti zvava pamusoro zamu.

Teerera zano

Chiitwa ichi zvinoreva "zodzera" chikamu pane "Hwokutengesa" .Poetomu dumbbells vanosarudzwa kurema nyore pane avo akaita kuti pabhenji wokudhinda. Panyaya iyi, chimiro muviri kunoita zvikuru basa pane kurema mutoro. Achiita rutoto maoko dumbbells nhema, nomutambi anopa tsandanyama yakasimba Statistical mutoro. The pakona rimwe kugokora haina kushanduka kusvikira pakuguma muviri.

Vaikunga maoko panguva yakaderera pfungwa, zvinokwanisika kuti yekudyidzana nyore yechiitwa, asi ichava hwandaiva bhenji wokudhinda. Kuchavawo zvazvakabatsira ruchikonzera zvakananga ruoko - izvi va neudhadha kwete chete, asi zvinorwadza chaizvo. Inokuvadza kuva simba wo achideredza pamusoro kugokora - payo yekudyidzana anowedzera mutoro pamafudzi mapfundo, uye kungaita kuti atsamwira yacho mudzira. Muchiitiko chino, nemamwe matambudziko zvingava kwazvo kuti mutambo achafanira kuita.

ukoshi kuyeuka

Chii kumira kufema mukirasi? Zvinobatsira kudzora dumbbells kufamba, uye inobatsira muviri ngaunyatsobata mudanga chinzvimbo. Kana iwe kufambisa dumbbells pamusoro pake se pedyo sezvinobvira mumwe, kuchasvika vaifanira rutapudzo makuru tsandanyama.

Rutoto dumbbells avete deva pabhenji rinoitwa pamwe yatarwa tsoka, kuti arege kurasikirwa kwako wakatsiga. The guru zvisizvo ndechokuti kana iwe kusimudza maoko ako nokukurumidza, nezvaizoitwa muviri zviri nani. Hapana chinhu chakadaro. At kumhanya vakarasikirwa yakarurama chimiro vaurayiwe, zvichiita kumeso uye yunifomu kufamba mu jerks, izvo zvinoreva kuti mutambi vachadzokera dzose zvakare zhimam. In pachiitwa ichi chikuru nzira vaiona kumeso uye kusachinja-chinja.

zvakafanana zvikanganiso

Achiita rutoto dumbbells nhema, zvinokosha kuyeuka shomanana dzinokosha. Training bhokisi Tsandanyama vari chokuita zvikuru triceps, asi kuti uzviise zuva rimwe hazvibviri. Rakatumbuka kurovedza zvikamu izvi womuviri, nomutambi anogamuchira akasiyana zvinobatsira. It kunoratidzwa zvinotevera - zuva muviri pectoral tsandanyama triceps vanogamuchira chiduku mutoro. A naa raitevera, kana vakaita muchiitwa nokuda triceps, pectoral tsandanyama rave, zvichaita vane zororo. Wrong kufunga kuti kana ukapa mutoro pakarepo - chakazoitika zvichava nani.

Vatsva kuita maberekero dumbbells kunyepa hauna pachii anopfuura 2 pavhiki - risingamboshandisi zororo pakati vanga vaneta vanofanira kuva 2 kwemazuva. Panguva nokudzidziswa muitiro achava zvakakwana 1-2 kurovedza kunze kwete kupfuura 2-3 pazvinhu. Sezvo ruzivo dzokumhanya uye ruzivo Vamhanyi yakarumbidza kutanga kudzidzisa pamwe nemichina pamwe dumbbells, Saka, zviri zvishoma inodziya-up tsandanyama, vachienda maberekero pamusoro dumbbells pamusoro deva pabhenji.