Zviitwa kuti musana tsandanyama

Hazvina chakavanzika uchirovedza muviri kunodiwa kuti muviri urambe chimiro chakanaka. Mumwe anoda kushambira, basketball mangwanani kana kugwinya, mumwe munhu anofarira kuti tenesi, asi kune vaya vari kuda mukusimbisa muviri - unyanzvi muviri runako. Ukaramba mukusimbisa muviri, kurovedza kunzwisisa zviri siyana kwazvo, iwe wava muridzi anokwezva uye simba nemifananidzo.

Nhoroondo mukusimbisa muviri chinhu chomunguva yakapfuura uye yakatanga Girisi yekare. Dzimwe nguva dzose, munhu akatsvaka kuti awane dimikira akakwana, saka muviri uye kurovedza muviri zviri chinokosha munhu utano. Modern mukusimbisa muviri yakatanga kukura kwayo mukupera namapfumbamwe remakore, apo ake okutanga akawana mukurumbira mumwe mapiyona ari mutambo Evgeniy Sandov, uye zvakaita naye vakatanga nhoroondo mukusimbisa muviri sezvo mutambo uye somunhu zvikuru dzinoratidza.

Kubva kusiyana kunzwisisa ichi muviri, kurovedza muviri kwakadaro musana tsandanyama sezvo huru uye kudhonza kupota vari hwakazara rakakura kwaniso uye anogona kunzi mumwe mukuru. Dhonza kupota zvinosanganisira mapoka akawanda tsandanyama, asi hazvisi rinorema muviri. Kuita zvaunenge, uchada chete kwepuranga rakachinjika kana chinjikira nomuzariro.

Achiita zviitwa kuti tsandanyama ari shure, "kudhonza".

Vanonyatsoteerera rakachinjika racho rakati. maoko enyu zvinofanira kuva vagadzikana uye zvakazara kuwedzerwa. Nzvimbo iyi ndiyo yakadereresa pfungwa yechiitwa, zvinokosha kubata kubva mupristi sezvinobvira, sokuvapo mutsipa kana chirebvu iwe kubata kwepuranga rakachinjika. Izvi zvichava yakakwirira muviri ichi.

On nezvenzvimbo maoko enyu kunoenderana payo, chii tsandanyama kutakura mutoro mukuru. The vakwanise, uchawana maoko, chikuru mutoro hunogara pamusoro latissimus dorsi, kana vabatwa yakamanikana - huru mutoro achawana biceps. Exercise nokuti tsandanyama zviri shure, anoitwa pamwe kubatwa kwepuranga rakachinjika occiput kutungamirira kuti ndichisveerera pamusoro tsandanyama ari widest upamhi, kana kubata shaya - iri ukobvu. Kana kuita muedzo kupota maoko pachako ine nhete kubata, rezasi chikamu dzakafara, riri pachiuno nharaunda, vachagamuchira chimwezve mutoro.

A seti kurovedza nokuda tsandanyama ari shure tiri siyana chaizvo, mumwe akasiyana muedzo kupota, ake "munun'una", chiitwa inonzi traction wehunyambiri misa. Uyu zvishoma yakaoma muviri, asi zvikuru accentuated, zviri sezvinotevera. Zvinokoshawo nzvimbo chiuno pachigaro pamutsipa uye yokumusoro misa iri zvakananga pamberi muchipfuva. Kutanga chinzvimbo - maoko uye mutumbi anombotwasanudza zvachose, mapendekete zvishoma vanomutswa, hudyu zvakasimba wakaiswa pakati rollers uye chigaro, tsoka zororo pasi. Kuekisesaiza rinotanga mashoko mashizha anoramba pamotokari kufamba emaoko raiiswa pasi zvakajeka kuenderana mumativi muviri uye kutungamirirwa kumativi uye musana. At pabendekete pamwero, kumbomira, uye mutsipa zvinyoronyoro akadzokera panzvimbo yaro yepakutanga.

A Kuwedzera kukuru kuti traction wehunyambiri chinogumbura uye kudhonza kupota vave kurovedza idzodzo musana tsandanyama sezvakanga ruoko dumbbell hwakakungwa kuruboshwe kana kurudyi. Nokuti ayo Implementation, tora rworudyi dumbbell, mirai kuruboshwe pamusoro pabhenji, makumbo akaisa pamwechete. Zvadaro isa kuruboshwe ibvi riri pabhenji, rerekai rako rorudyi uye kuvimba mberi, muzorore kuruboshwe kumucheto pabhenji. In pachiitwa ichi, kumashure zvinofanira akakurirwa zvishoma nechemuchiuno uye mutumbi zvinofambirana pasi. Kumbotura befu, sveta dumbbell yakananga uye mubatirire kwenguva masekondi mashoma pamusoro. Zvadaro exhale uye kudzikisa dumbbell zvinyoronyoro. Pakadaro, kana uchinzwa usina kuita maekisesaizi ichi aine pfungwa pamusoro pebvi pabhenji, edza kuita nayo munzvimbo umo tsoka vose vari pasi. Nokuita zviitwa izvi nokuda tsandanyama ari shure, chenjerera overextend pamusoro biceps uye kudhonza dumbbell chete nokuedza pamafudzi tsandanyama uye musana.