34 mifananidzo vachikubvumira kuona, chii tsandanyama uri ndichisveerera

Zvakakosha chaizvo kuti aite ndichisveerera. Asi zvakakosha - kuzviita zvakanaka.

ngamera Makogon

Simbisai: rectus abdominis uye kwokunze oblique. tatamuka Iri yakanakisisa akakodzera vanhu vanotova kunzwisisa zvakanaka. Kana uine matambudziko mutsipa, zviri nani kuti varege kushayiwa musoro wake shure mune izvi.

Wide akatambanudzwa

Pachena adductors. Ichi chikuru kurovedza unokubvumira kuvhura hudyu utambanudzire kuti adductors uye hamstrings. Zvinokurudzirwa kutanga pachiitwa ichi pamwe musana ako mabvi hwakakungwa, zvishoma nezvishoma kuswatura kwavari ari mufananidzo.

datya Makogon

Pachena adductors. Izvi igomba tatamuka nokuda groin tsandanyama, asi kunogona vomanikidza pamabvi ako, saka Zvinokurudzirwa kuti ndiriite pamusoro nyoro pamusoro. Tanga emaoko uye mabvi pasi uye zvishoma nezvishoma Uwedzere pamabvi kurutivi.

Wide Rova zvakasimba panguva

Kuparadzira makumbo enyu kwazvo uye nokuzvichengeta twasu. Chinotanga kutsauka kurudyi, vaikunga rworudyi ibvi uye akasiya kudhonza ari negwara.

Munotatamura shavishavi

Tora agere munzvimbo, kuderedza petsoka dzako pamwe chete uye kuronga kugara kwako mapfupa. Angatidzvinyirira pamabvi ako nemaoko ake. The pedyo tsoka dzako dziri kuti muviri, nani Stretch.

Extensor Munotatamura honokono

Akasimbisa extensor tsandanyama ari honokono. Dhonza papfudzi shure uye pasi, uye ipapo kutendeukira kuna optimum nezvenzvimbo iyo zvingava nani kutambanudza tsandanyama. Kamwe iwe kuwana chinzvimbo ichi, shandisa yako Ukuwo kuti kanya tsandanyama kutanga.

Lateral flexion kwemitsipa

Pachena sternocleidomastoid tsandanyama. Dhonza mutsipa uye zvishoma nezvishoma kuderedza musoro nzeve vaite, nechokwadi urege overextend ari remuromo nomuzongoza. Unogona kusimbisa kutambanuka, agere pachigaro uye vakabata maoko ake.

Vachishandisa kutenderera pamutsipa

Pachena sternocleidomastoid tsandanyama. Zvishoma nezvishoma adzorere pamutsipa, vanochengeta chirebvu vanomutswa. Kana uchida mamwe ane tatamuka, unogona vomanikidza kurutivi rwakatarisana turnover.

Rakatanga Munotatamura mutsipa

Pachena sternocleidomastoid tsandanyama. Maoko enyu muhudyu mako, chengeta yenyu shure yakarurama, uye ipapo kudzokera zaprokinte. Panguva iyoyowo, iva nechokwadi chokuti iwe usatadzira remuromo nomuzongoza.

Lateral flexion kwemitsipa uchishandisa ruoko

Pachena sternoclavicular-mastoid uye yokumusoro trapezoid tsandanyama. Dhonza mutsipa uchingodzikira musoro nzeve vaite, nechokwadi kwete kuzokukuvadzai ari remuromo nomuzongoza. Panguva iyoyowo kusika zvimwe kumanikidzwa ruoko.

Munotatamura parutivi tsandanyama poluprisede

Isolated psoas uye muhudyu. Tora hwatata munzvimbo, Donza imwe hudyu mberi, uye uchatanga kunzwa tatamuka pamberi yehudyu.

Munotatamura ari extensor tsandanyama ari honokono

Akasimbisa extensor tsandanyama ari honokono. Izvi Munotatamura kare inorondedzerwa pamusoro. Sapakutanga, kupa rorudyi chinzvimbo, uye ipapo uchatanga angatidzvinyirira neruoko mumwe kune mumwe.

Lateral achitambanudza maoko

Isolated lateral deltoids. Musimudzire rimwe ruoko kune dzimwe nhengo dzomuviri uye kutanga kumanikidza vamwe ruoko wake kunzwa pamafudzi tsandanyama yareba.

Flexion kwemitsipa akamiswa nemaoko ake

Nemuumbi trapezoidal. Chengeta tsoka akamiswa pamwe chete, chengeta musana ako. Zvishoma nezvishoma vanotsaura muhudyu shure, zvakabaya musana, kupfuurira chirebvu chake pachipfuva chake.

Munotatamura ne musana traction

Kure latissimus dorsi. Simbisa vanobata chihuri, yozononokera kusimudza tsoka dzako pasi. Unofanira kunzwa makakatanwa latissimus yako dorsi tsandanyama muchipfuva.

Munotatamura tsandanyama ari shure pamadziro

Kure latissimus dorsi. Maoko ose pamusoro porusvingo pakona. Chengeta musana ako, uye ipapo kufambisa pazvidya mune rimwe divi kusvika pokupedzisira. Kana uine matambudziko rapazasi musana, kunzvenga Stretch ichi.

mwana Makogon

Kure latissimus dorsi. Get ose mana, uye ipapo Donza hudyu shure, nekuzorora pahuma yake pasi. Kana uchida kuwana tatamuka nani, unogona kuparadzira makumbo ake vakwanise.

Munotatamura mhuru tsandanyama akamiswa

Kure soleus Tsandanyama uye mhuru. Izvi Munotatamura kunogona kuitwa pamberi kana pamahombekombe danho. Zvinyoronyoro tenderera ari neketani nechomukati uye kunze kutambanudza tsandanyama repasi gumbo.

pamberi paradzanisa

Kure lumbar uye popliteal. Ichi chinhu yepamusoro tatamuka, saka mberi nokungwarira, kunyanya kana uine matambudziko muhudyu mavo. Tanga kubva chinzvimbo kurereka kuti zvive nyore.

Ichibata zvigunwe zvenyu kubva agere nzvimbo

Kure popliteal uye mhuru tsandanyama. Gara uri kugara kwako mapfupa uye vanokunga mabvi kana unofanira. With kuwedzera mukana wokushandiswa, unogona ruramisa makumbo uye kwete chete kubata minwe, asi kufukidza tsoka namaoko ake.

Forward vanobwembura rimwe gumbo

Isolated popliteal tsandanyama. Akamisa gumbo rimwe mberi, maoko enyu pamusoro hudyu yako, uye ipapo kutanga kuvimba mberi, kana zvichikodzera vaikunga yechipiri gumbo panguva ibvi.

zvakadzama squat

Pachena gluteal tsandanyama. Bato iri chinobata zvachose munzvimbo dzose muviri wako. Kana uine matambudziko ibvi, zviri nani kuita muviri ichi. Kana usingagoni kuchengeta rutsoka sandara pasi, kutanga kwaiitwa kubva kwakajairika squats.

Agere polupoza youmambo njivavarungu

Pachena buttock. Tora nokugara chinzvimbo, uye ipapo sungisa gumbo rimwe muchipfuva chake, akashandura chidya mukati, apo kuramba sandarara musana.

Munotatamura mhuru tsandanyama ndakamira parusvingo

Kure soleus uye gastrocnemius tsandanyama. Tora lunge chinzvimbo, veshure gumbo anofanira vadzoserwa zvishoma panze. Zvishoma nezvishoma nechepazasi musana chitsitsinho pasi.

Lateral flexion porusvingo

Isolated kwokunze obliques. Chengeta musana ako uye zvishoma nezvishoma Slide muhudyu mako kurutivi. Dzivisa tatamuka ichi kana uine matambudziko rezasi musana.

tenderera supine

Pachena buttock uye kwokunze obliques. Uyu tatamuka kukuru vaya sciatic marwadzo. Nhema pamusoro musana wako uye zvishoma nezvishoma gumbo rimwe pamusoro muviri wako, akatendeuka zvachose.

The divi dzakatenuka vaulting

Isolated kwokunze obliques uye Lats. Ruramisa musana wako uye zvishoma nezvishoma tinofamba hudyu yako imwe chete, apo kuramba nzvimbo pamafudzi. Dzivisa tatamuka ichi kana uine matambudziko rezasi musana.

Triangle Makogon

Isolated kwokunze obliques. Kuparadzira makumbo yakafara, mumwe wavo anofanira kuiswa kure mberi, madhigirii 90 kuti muviri wako. Bend pamusoro akaisa ruoko rwake netsoka pamberi, simudza mumwe ruoko mudenga.

Munotatamura chipfuva rusvingo

Kunoonekwa pectoral tsandanyama. Mirai akatarisa rusvingo, kumutsa rwake. Zvishoma nezvishoma I pakuvatevera parusvingo, asi kusiya ruoko pamusoro payo - saka unogona kutandavara chipfuva netsandanyama. Kana ukanzwa tatamuka mu papfudzi rako, unofanira kuzorora kuita.

Munotatamura chipfuva achibatsirwa

Kure thoracal uye Lats. Nhema pasi, utambanudzire maoko ako, nokuti zvaifanira kubata mudiwa wako. Kana angadai hwatata, uchanzwa mashoko tatamuka ari pectoral uye dorsal tsandanyama.

Agere polupoza njivavarungu

Kure tibialis Anterior tsandanyama. Gara makumbo akatambanudza mberi. Tanga imwe ruoko nechekumashure uye rimwe gumbo rimwe, Cast uye zvakasimba sungisa kuti rwake.

Recumbency papfudzi kutenderera

Kure subscapularis. Nhema pasi, kudhonza ruoko kurutivi, vakafugama panguva kugokora pa necheparutivi rworwendo 90. Zvishoma nezvishoma kudzikisa rokunze ruoko ruoko pasi.

imbwa mamiriro porusvingo

Kunoonekwa pectoral tsandanyama uye Lats. Mira pamberi porusvingo uye rerekai kwachiri, usagunzva kusvikira mumaoko ake rukabata. Zvadaro flex pasi, vakazorora maoko pamusoro porusvingo.

Munotatamura chipfuva achibatsirwa

Nemuumbi zamu. Nhema pasi nechiso pasi, utambanudzire maoko enyu mberi. mudiwa wako anofanira kudhonza maoko enyu shure kuitira kuti rako repamusoro mutumbi kubvisa pasi.