A zvishoma pamusoro mukusimbisa muviri. Drop seti

Kwenguva refu kukura mukusimbisa muviri akagashira yakawanda dzakasiyana, asi zvakanakisisa wavo donhwe yakatarwa. Chii donhwe-wakaiswa? Munyaya tikanyatsoongorora pfungwa iyi. Vachavakwawo kupiwa mamwe zviitwa nemachati vari mazano nokuda beginners.

tsananguro

Sei mukusimbisa muviri vakatanga kushandisa unyanzvi ichi? Kana zvose anazvo nzira iyi? Donhwe kuisa chokwadi - ari Nzira naro chiitwa anoitwa kusvikira kwakakwana kana kukwana kuneta, ipapo iwe kurasa shoma uremu uye kuramba kuita duku mutoro mharidzo. Kunomutsa kukura tsandanyama zvakasiyana. nzira iyi yakatanga yakawanikwa pedyo wenhau mupepeti we "Culture Muviri" Henry Atkinson shure muna 1947. Pakarepo mushure maizvozvo, mabiko chainzi zvakasiyana. Somuenzaniso, "munhu wakaburuka yakatarwa", "katatu donhwe yakatarwa" uye "ubvise-yakatarwa."

mabasa

Nokuti kuti Bodybuilder anokanda chete "cosmetically inake" pachavo, asi regai kuva panguva imwe chete Kushanda yauinayo, inonzi rakasiyana nemamwe mutambi. Ndokusaka vavaki muviri chaizvo kwazvo kuderedza pazvinhu. Pamusana kwavari, tsandanyama kukura nokukurumidza. Vatambi, sprinters nevamwe vatambi haana kushandisa donhwe yakatarwa. Izvi imhaka yokuti nzira iyi hazvirevi kuva simba, simba uye nokukurumidza. Asi kana chinangwa chako - kutaridza rakaonda guru, ipapo Drop kuisa zvakakodzera iwe zvakakwana!

mabikirwo sei?

Saka, fungidzira kuti uri kuita "vachisimudza pamusoro biceps" achirema makirogiramu 40 pamusoro pamatanda. Imi akaidzokorora 10 nguva, asi kokupedzisira chaiva yakaoma. Chaitevera chimwe kunyange kuoma, kunyange nokushandiswa kubiridzira. Uye pakupedzisira akazova kwamuri rechi12. Uye pasinei iwe edza, haugoni kuita rechi13 uchidzokorora. Masvika pfungwa kuramba, asi kana iwe kubvisa kota uremu, unogona kuenderera mberi. Kana iwe panyama kuita zvinopfuura 12 repetitions pakati zvatinosiita uremu, hatifaniri kufunga kuti uku ndiko mhedziso kukundikana. Izvi anonzi "zvakanaka Paakaramba", uye muviri wako vagadzirira kuramba kushanda, asi nezvishoma uremu. Izvi imhaka yokuti kwakajairika nzira, iyo yaiitirwa kuti kuneta, hazvirevi Activate ose tsandanyama fibers. Ko chete vari zvakakodzera kuti zvaaida uremu, imwe nguva. Kana iwe kuderedza uwandu makirogiramu uye kuramba muviri, waita kuti vamwe, zvakawanda tsandanyama fibers. Donhwe yakatarwa chinowedzera kuti activation kuti "musoro" tsandanyama fibers unounza kukura, chisingazozikamwi kubudirira kuburikidza kwakajairika rusununguko 6-12 repetitions.

Exercises kushandisa barbell

Sam Arnold Schwarzenegger akashandisa donhwe wakasiyirwa biceps. Asi nzira iyi zvinokwanisika kushandisa neimwe muviri apo kubhawa zvichabviswa kusashanda. Somuenzaniso, unogona kushandisa donhwe pazvinhu pamafudzi. The chete Mamiriro nzira ichi ndechokuti unofanira kubvisa mavhiri ari kusvika inokosha. Fungidzira kuti uri kuita pabhenji wokudhinda pamwe 50 kilos, kuenda kuramba achishandisa 10 repetitions. Kuderedza uremu kubudikidza 20% uye 5 kg vakagamuchira kubva nomumwe kumapati, iwe ramba vanochera inotevera kukundikana. Pashure paizvozvo zvakare kuderedza makirogiramu 20% (rangarira kuti kurema kuti kuderera kunge zvakafanana), uye kune rokupedzisira kukundikana. Saka iwe kuenda 30-pondo uremu. Chinonyanya kukosha ndechokuti vasati kuita zviitwa zvinofanira kusarudzwa disks achange kushandisa kana donhwe ravira. Musatora maviri 15-kilogram, zviri nani kutora matatu 5 kg, kuti kuderedza uremu nguva.

Nzira kuderedza uremu iri hafu, kana 6-20

donhwe ichi pamusoro kurema kubvumira kuti aite mbiri dzakasiyana uchidzokorora. Vari munzira yavo pachavo sei tsandanyama. Zvichava kusimudzira kukura kwetsandanyama, pamwe incredible kupomba. Chokutanga, unofanira kusarudza uremu nawo hamuna kugona anopfuura 6 reps. Kuita pavo, unofanira kuderedza uwandu makirogiramu nepakati uye kuita 20 repetitions. donhwe ichi kuisa akasiyana nevamwe pakuti ndiye rutapudzo kunoitika kamwe chete. Uye mune zvimwewo - kaviri chete yakatarwa. Inoshandisa 3 zviyereso siyana.

yanyatsosimba unyanzvi

Kana donhwe wakaiswa - ichi ndicho chakanakisisa unyanzvi ari ndichibvunza mukusimbisa muviri, saka pane mubvunzo kuti anoenda shure nayo. Next anouya kunowedzerwa kudzidziswa. Panzvimbo yechipiri ndiwo super-pazvinhu. Uye hapana chinhu chiri nani pane kuti chokubatanidza zvinobudirira unyanzvi maviri. Somugumisiro, tinowana mumwe donhwe-superset unyanzvi. Ndingatarira kuita zviitwa? Somuenzaniso, tora lateral anosimudza dumbbells uye wokudhinda dumbbells ari nokugara chinzvimbo. Tanga amire 8-12 repetitions. Muchiitiko chino, unofanira kushandisa kunonyanyisa uremu. Gare gare, kurumidzai vanofanira kuenda dumbbells. uremu hwavo kunge zvishoma pane yaiwanzoshandiswa. Between zviitwa hazvidi zororo. Kana achiita huru basa - chete kuderedza uremu panguva yakashandiswa. chidobi Izvi kwazvo, saka voitakura, ngwarira. Vanofanira nekururama kuongorora simba ravo uye mano muviri.

mhedziso

Zvinofanira kunzi mitoo vakadaro zvikuru akakurumbira pakati muviri. Vanobvumira kwenguva kumbonyanya pfupi nguva kubudirira pazvinangwa zvavo. Somuenzaniso, mutemo tsika chinosanganisira 9-12 repetitions mumwe tsandanyama boka, asi kushandisa donhwe yakatarwa, nomutambi anoita zvose 6. Asi zvirokwazvo hazvirevi kuti hwezvekukurukurirana chirongwa chavo uye Zvinoipisisa nemigumisiro. Kana unogona Activate zvose tsandanyama vane vashoma repetitions, asi zvichiita zvishoma zvakaipa, hazvina kuipa zvachose. Absolutely muviri mumwe anopa kuneta. Asi tsandanyama vaneta, vachiri kugamuchira kunonyanyisa mutoro, nokuti zvishoma kurema ndiwo Proportional kuti kare, yaiva yakawanda uye iwe akaruvaka sezvo yakachena uye azere simba.