Swing maoko French zhimom yakamira

Unoda kupomba maoko makuru? Pasina zvakakodzera kudzidzisa triceps unorema maoko zvikasaitika. Munyaya ino tichakurukura imwe pachiitwa zvikuru triceps - French bhenji wokudhinda akamira barbell.

Sei kushandisa muviri kwakadaro?

Ichokwadi Database chikuru chishandiswa kuvaka kwetsandanyama uye vhoriyamu. Press tsvimbo, dips nemimwe miitiro zhinji ungamutsa kusunungurwa mahormone zvakafanira kuti kwetunhu itsva tunica zvivako.

French zhimom imire kunogona kuvaka kwetsandanyama, saka achiita pachiitwa ichi, iwe uchava kushanda akasununguka masimbi. Vatambi vakatanga refu wakacherechedza - kana zvimwe tsandanyama zvinobatanidzwa sangano, muviri uye kudzoka achava yepamusoro zvikuru.

Kushanda vakasununguka Zviidzo chete kuti chinangwa ichi uye rinoshandiswa sezvazviri, asi mumapoka makuru tsandanyama, uye kunobatanidza zvakawanda zvimwe mutariri pachiyero uye kudzikamisa muviri pachinhu muchadenga.

Ndicho chikonzero tichifanira kukanganwa kuti zvinyorwe kurovedza chirongwa kwavo French venhau pamwe dumbbells amire kana aine barbell.

Anofanira kuitei asati kuita maekisesaizi?

Huru chikanganiso chakaitwa Vamhanyi vechiduku chinhu Workout yakaipa. Pakarepo munhu wose anoda kuenda kuhondo kuti rinorema masimbi. Panguva iyi, vanofunga kuti muviri rematsutso pachayo iri mubishi kudzidziswa.

Yeuka kuti kuita French zhimom yakamira, iwe inodziya pakutanga zvakanaka vanofanira kusimuka utambanudzire makumbo avo. Kutaura zvazviri, pashure Kusimudza barbells kana dumbbells pamwe pani mutoro wakaiswa pamusoro nomuzongoza, uye zviri zvikuru guru.

Kana iwe usiri zvakanaka akakanya loin kana longitudinal shure tsandanyama, muviri wako arege kuva vakagadzirira nematambudziko akadaro. Izvi zvingangoisa mungozi munhu pinched tsinga, kana kuenda vertebrae (kunyanya kana zvimwe uchishandisa uremu 40-50 kg).

Uyezve, kana ukatanga flexion uye kuwedzera maoko, uremu nemizariro, simba regiravhiti, uye kukweshera aine zvaparadza majoini kana ukaita kufamba zvakarurama. It zvinowanzoitika kana mumhanyi ari kutotanga uku triceps French zhimom yakamira, anofunga kurwadziwa vose emaoko.

The muviri inofanira pakarepo akamira. Dana ane murairidzi, ngaanzwe kutarisa shure kwako michina. Kana zvakaipa, achabva akururamise. Kana zvakakodzera michina uye kuita zvose zvakafanana vairwara - kubva nzira iri kupa pombi triceps.

Chero muviri iwe chete hairevi anatomical features, kana iwe kare kurwadzisa kugokora rwakashodoka. Kana yechipiri zvakafanira kuenda zvemitambo chiremba mazano pamusoro kurapwa uye kudzivirira marwadzo akadaro. Uye kupedza mishonga uye vapore haisi kunyange zviripo kuedza kudzidzisa maoko French zhimom yakamira.

Nei kuita izvi nemazvo?

Kana iwe nemaune zvinorondedzerwa pazasi kuita magadzirirwo, unogona kukuvadza zvachose wako kugokora mapfundo mapfudzi, izvo vo zvakanaka mune basa.

Kuti kushandisa kuenda nyasha dzenyu, pane zvakaipa, havashandisi zvakawanda, kumuremera uremu. Pashure pezvose, kana uremu iri guru, maoko enyu mavhundukiro ayo dzakaonda musana kana tsvimbo anogona kuwira pamusoro wako. Zvino hakuna kunaya hakumbobatsiri.

zvechokwadi chidobi

Funga kuti zvakarurama kuita venhau French pamwe dumbbells vakamira. Pane embodiments miviri - rimwe kana maviri dumbbells. Pasina mubvunzo, mukurovedza kuedza kuita venhau French zvose zvavanogona uye sarudza ndiye kukodzera.

Iva nechokwadi kuona nzvimbo kugokora panguva aurayiwe fambisa maoko. The emaoko haafaniri kufamba kurudyi kana mberi uye shure.

Achiita French venhau yakamira

Kuti zvakanaka kuita venhau French ndakamira nokuda musoro, tora dumbbell muruoko rwako, uzviise pafudzi rake. Kudzikisa goko zvokuti zvinoita sokuti akamira papfudzi rako, vanorichengeta nemaoko maviri. Zvino tinofanira kuunza dumbbell kuti kutanga nzvimbo: kunzwisisa napagumwe roruoko rworuboshwe uye rworudyi kubata dumbbell uye kusimudza goko pamusoro musoro wake. Ndicho pokutangira nzvimbo.

Edza kumira kuti tinzwe pakuenzanisa chivimbo. Emaoko kunonyanyisa achizviendesa nzeve zvakasimba. Zvino inspiratory donhwe kuti dumbbell shure musoro wako munzvimbo yakadaro kuti vachikotama yorusvingo pakati kugokora rakanga pedyo madhigirii 90.

Kamwe ukarasa maoko avo sezvo pasi napo, uye sendimita ose mberi kunokunyaradza kusanzwa, kutanga exhale zvishoma nezvishoma kusimudza goko, achidzoka kuti nzvimbo yaro yepakutanga.

Kana uchida kuita basa iri rave nemaoko maviri, unofanira kutora chiedza dumbbells achirema 10-12 makirogiramu. In mberi, bata papfudzi kana kugokora, izvo zvinobatanidzwa sangano, ake akasununguka ruoko. Izvi zvichaita kusimbisa kudzora sangano kuchabatsira kuvandudza mabasa michina.

Unogonawo kuita uye danda. Vakawanda vanosarudza kushandisa munyonga kwemitsipa, asi hazvina zvakakodzera kufamba. Ita sezvo uchida.