Your paIndaneti Coach: sei kupomba biceps enyu dumbbells

Chii Vakadzi kazhinji kuteerera Nhamba sezvo muzhizha akapfeka murume? Chokwadika, ake. Zvokuyamura biceps kushamisira chero musikana. Zviri saka zvakanaka kuva zvakasimba kumbundirwa. Uye panyama murume akasimba kunonzwisiswa sezvo kunakidza. Huchachengetedza kana kubatsira inorema zvinhu. Asi kutanga, anofanira kushanda nezvishoma inorema zvinhu - dumbbells. How kupomba biceps dumbbells?

Tinofanira kutanga rokutanga kuongororwa uye kuongorora. Iva nechokwadi kuti kuyera biceps kwako widest pfungwa yacho uchibatsirwa pamusoro patepi uye kurekodha mutambo. Chokwadi, denderedzwa ichiwedzerwa kwete chete nokuwedzera kwetsandanyama, asi varume utano kazhinji regai kushambira ruoko mafuta, saka mufananidzo uyu zvikuru yakarurama, kunyange asina Mhedziso. Kuyerwa yaifanira uye wakanyorwa zvokunyora kamwe ose mavhiki maviri. Nezvahwo hazvina musoro, nekuti iwe vanorasikirwa nokukurudzirwa, kazhinji - migumisiro achava zvinoorora zvakakwana. Zvisinei, kurekodha zvinofanira kuitwa nguva dzose, unogona kunyora nokuyerwa zvabuda panzvimbo apo unofunga uwandu mapuroteni zvaparadzwa rimwe zuva.

Kuti udzidze sei kupomba biceps enyu dumbbells, nyora zvakawanda, zviri nyore kuti vakarasika pakati kuwanda kurovedza uye mirayiridzo. Zvisinei, nyora zvishoma sei kuramba kwetsandanyama kwenguva yakareba. Chekutanga, unofanira kurovedza dzose, rutsigiro Kurovedza zvinoda kuva kupfuura 75% of mutoro, izvo iwe vanoita kuti iine kwetsandanyama. Saka kuronga mari pachine zvimwe nguva nokudzidziswa uku. Chechipiri, kuti arege kurasikirwa kwetsandanyama, unofanira zvokudya nayo, saka kuteerera anonoke makabhohaidhiretsi, dzakadai mbeu nembesa. With chingwa neshuga kungwarira chaizvo, zvimwe unogona kuwana zvachose zvisingakoshi rukoko mafuta pamusoro tsandanyama. Chechitatu, huwandu mapuroteni vari kudya vanofanira kuti kuderedzwa 25% akaenzanisa nguva kana muri achitaipa kwako kwetsandanyama.

Kana uri kutsvaka ruzivo sei kupomba biceps enyu dumbbells, pamusoro uremu dumbbell nyora zvishoma. Men vanofanira kutanga 2-kilogram dumbbell pashure 2-3 mwedzi, unogona kutanga kushandisa trehkilogrammovye,. Pashure mumwe 2-3 mwedzi, unogona anozodzidza kuoma, kana unogona kudziwana. Uye zviri nani kuenda yokurovedza muviri, kunyange zvazvo, pamba kurovedza ine mikana. Tanga kudzidzisa zviri nani kumba, uye muchiramba horo. Pashure pezvose, kana zvakanaka ukagadzirira, uchaongorora zvakanaka kunyange tikafunga yacho regulars. Saka tangai kudzidzisa pakarepo.

kuti kudzidzisa sei kazhinji? Nyanzvi pamusoro inoshanda ruzivo nokuziva sei kupomba biceps enyu dumbbells vakarinda dzinorumbidza uye 3-4 pavhiki. Kana unenge uchiita asingasviki matatu, migumisiro kumirira nguva refu. Kana zvakawanda - muchava kuneta zvikuru uye musapa tsandanyama dzako kupora, idzo achiipa mhinduro dzako. By 5-6 nguva vhiki unokwanisa kutanga chete vakanyatsodzidziswa vatambi.

Saka, sei kupomba biceps enyu dumbbells? Tinopa iwe akanaka muviri nokuda biceps.

1. Chivata shure pamusoro pasofa (a gymnastic bhenji, fitball), saka kuti shure musoro wako gwanza, ipapo akaverevedza kubva pasofa, apo hachizoswederi chete mutumbi pamusoro muchiuno. Makumbo hwakakungwa pamabvi pa madhigirii 90. Maoko dumbbells zvinofanira vanomutswa, zvakazara rwakatambanudzwa. Kudzikisa maoko pamubhedha saka vakanga ruoko akaererana muviri. Zvadaro Vanokunga maoko enyu, vachiuya dumbbell pamapfudzi rwakashodoka. Zvadaro, simudzai maoko enyu pokutangira chinzvimbo. Dzokorora ka30. Nzira dzinenge mbiri.
2. Makumbo vakwanise pamapfudzi, maoko gantnelyami elongated muruoko, honokono akamutsa uye iumbe necheparutivi rworwendo 90 pamwe paburiro. Kuderedza emaoko enyu pamberi pake, asina achideredza pamafudzi. repetitions 30, 3-4 rinovira.
3. Maximally sanganisa pamapfudzi uye simudza emberi perpendicular pasi. Honokono pamwe dumbbells anofanira akatura kuna papfudzi sustavam.30 nguva nokuti nzira, dzinenge 4 pazvinhu. Ngwarira pamwe pachiitwa ichi, regai Zvaringana uremu.

Kushanda emberi yenyu nguva dzose - uye nokukurumidza kwamuri ngavarege kunyadziswa kuoneka pamhenderekedzo kana iri yokurovedza muviri achaita.