Avete gumbo curls panguva yokurovedza muviri uye kumba

Mazuva ano nyaya tichataura pamusoro iyi yakakurumbira muviri zvakafanana nhema gumbo curl they. Kazhinji, ndiyo imwe inokosha Muchiitwa vanenge varumbidzwa kudzidziswa muna yokurovedza muviri. Akapiwa ichi kukurumbira yake yakakwirira, tsanangudzo Kutarira Nzira chiita ichi.

Chii zvakavanzika kwayo kukurumbira?

Maererano nenhamba, ndiko nhema gumbo curl they ndechimwe chezvinhu kufarira muviri pamwe hadzi hafu yevagari. Izvi hazvishamisi, kupiwa kuti musikana ose anoda fadza varume vavo shure siyana, uye kunyanya tsoka, vasina chete kuti tetepa asi toned. Naizvozvo, mukuru kusimbisa inofanira kuiswa tsandanyama idzi. Uyezve, sezvataurwa pamusoro apa, kwakadaro Simulator kunokosha chaizvo chero yokurovedza muviri.

Izvo tsandanyama vanobatanidzwa mune ichi

Anokotama makumbo ake ari supine nzvimbo iri nokuda marunda tsandanyama, kana kuti mashoko chaiwo, kuti hamstrings, iyo semimembranosus uye semitendinosus. Uyewo panguva Neine Basa Chaizvo mune zvakakwana voga akavaka basa sechinhu marunda uye gumbo flexion kushanda ibvi.

Kana isu kutaura Chizvarwa nemarunda, ipapo ari vanoda pane kufunga kuti ine 3 chikuru tsandanyama:

• Biceps femoris.
• Semitendinosus.
• Semimembranosus.

Nhasi, kune muviri 2 chete, kusanganisira kushandiswa hamstrings zvavo kudzidziswa. Somuenzaniso, zvinokwanisika kuti vauye pamberi traction Romanian, apo hamstrings imhaka activation ari muhudyu muhudyu, ita maekisesaizi ichi zvakawanda sezvinoita Stretch.

zvakwakanakira

avete gumbo curls, sezvo mumwe chidzidzo, hakusi pasina zvayo zvakanaka. Muchiitiko chino, zvinosanganisira chokwadi kuti kure zvachose uye zvachose vachifunga munhu toning magaro uye shure makumbo. Uyewo kucherechedza kuti pachiitwa ichi inogona kushandiswa kuita kuti hombe uye kuzorodzwa hamstrings. inogona kure nevamwe zvayakanakira:

• Kujeka kwayo Implementation.
• A-siyana zvakasiyana.
• Kuwedzera simba prices dzimwe mureza muviri kuti makumbo.

Uyezve, sezvinoratidzwa vakawanda musarudzo pakati varume vakawanda - iri rakaoma Workout.

Ini ndingadawo kutaura mashoko mashomanana pamusoro kuti flexion-chiwedzerwa makumbo chinhu chinokosha chaizvo kurovedza, iyo inopa kuti mwero mutsa pakati pamberi uye shure netsoka dzake. Nepakati uku hakusi chete inoita basa rinokosha mune aesthetic divi, asiwo chokudzivirira, sezvo yekudyidzana zvinoderedza mukana wokuti zvinokuvadza raigona kukonzerwa ane kusaenzana.

Maitirwo pachiitwa ichi

Kunyange nhema gumbo flexion uye anonzi mumwe nyore makirasi, zviitiko izvozvo kuitika kwake zvakaipa kuita kuti mune ramangwana kungaita kuti hachifadzi chaizvo nemigumisiro. Naizvozvo, kurerutsa panowanikwa ezvinhu akadaro, funga chokupika unyanzvi hwake.

Chokutanga tinosvika Simulator uye kushandisa rezasi platen, swatanudza nzvimbo yacho maererano kukura kwayo. Pashure pasi, nechiso pasi, kuisa chikuva makumbo pasi bead (anenge coplanar pamwe muzvitsitsinho) vatange navo zvakafanana hama kune mumwe. Cherechedzai inofanira kubhadharwa kuitira kuti mabvi havasi yakarembera pabhenji, uye kutsemuka yayo yaiva muchiuno. Next, zvakasimba ndakabata hudyu dzake Simulator, ita maoko pengarava, kutungamirira kwake anopenya pasi, uye munomimina abs yako uye magaro. Mukugadzirira ichi nokuda basa rinopera.

gumbo curls apo avete Simulator

Kamwe kwokutanga nzvimbo unogamuchirwa, tinotanga maekisesaizi. Saka, pakutanga kwezvose vari befu uye mubatirire kufema, vanochengeta pamberi pechidya ari pabhenji, uye sangano simba kudhonza chinotenderera kuti magaro. Pashure paizvozvo isu exhale kana akapfuura mumwe kwazvo amplitudes. Kunonoka achishandisa masekonzi mashoma okumusoro chinzvimbo uye anononoka chaizvo, kunyange kwenguva yechipiri pasina kurasikirwa nokudzora pamusoro yokufema, dzokerai kuna kutanga chinzvimbo. Dzokororai chete nzira kanoverengeka.

kuita mazano

Kuti tiwane kunonyanyisa Chaizvoizvo Zvinokurudzirwa kuomerera mitemo zvinotevera:

• Panguva run nguva, kuti vabatisise kubata Simulator.
• Hapana nyaya Musabvisa chiuno dzako kubva pabhenji pamaberere.
• Kuita gumbo kugonya kuti nguva dzakadai ivo zvinenge zvachose kuuya neVadzidzi magaro.
• Kuti aponese mutoro pamusoro tsandanyama regai zvachose ruramisa mabvi ako kana vari rakadzika pfungwa.
• Kutamira kuti aite zvishoma dzichimhanya kupfuura pasi.
• Regai kukambaira hudyu kana chiuno pamusoro pabhenji.
• Iva nechokwadi kuti mabvi ako havasi yakarembera pabhenji.
• Tambanudzai rwemberi pahudyu pashure pakuguma neimwe nzira.

Yeuka, zvaisambobvumirwa kuti tiite basa iri pamberi svikiro kana hombe dumbu.

Exercises kumba

Sezvo tsika zvinoratidza, pombi shapely makumbo uye magaro yakasimba kuita pasina kuenda yokurovedza muviri. imi mose kuita - chido uye kutsungirira. Mukuwedzera, musiyano mukuru pamusha basa iri kuti vanogona kuenda kana muchida uye sei uchida. Uyewo, ivo zvachose vakasununguka.

Pane kurovedza pamba, izvo zvinogona kuitwa zvisinei rako gym chechetere. Somuenzaniso: kuva ngaatarire akaisa tsoka dzake zvishoma kupfuura papfudzi pamwero. Hand abate bhandi, uye masokisi uye mabvi "Kutarira" kwakasiyana-siyana. Pashure paizvozvo, zvishoma nezvishoma squat yakaderera zvichibvira, kunyange asina kukanganwa kuchengeta musana ako uye mabvi enyu regai bhakoro kurutivi. Uyezve, nokuita maekisesaizi ichi, unofanira nechokwadi kuti mudumbu akanga retracted, uye buttock tsandanyama vari kutosvorana. Sami nemateru ugare kupota vanofanira kuita chaizvo zvakanaka.