Bulgarian squats. pasi rose muviri

Nhasi, munhu wose anoda kutarisa tetepa. Pumped muviri mapfekero. Vanhu vazhinji vanopinda gyms, izvo vanopedza nguva yakawanda. Mugumisiro Ichokwadi. Vamwe kugwinya nzvimbo vane vanodzidzisa kukubatsira kuderedza uremu vashanyi. A huru uwandu muviri kunobatsira kupomba anodiwa netsandanyama. Dzimwe nguva kunyange kujairika. Result atanga zvidzidzo paruvanze zvingaitika pashure 1 mwedzi. Zvisinei, kunze kurovedza zvakakodzera kuramba zvokudya zvakanaka, izvo zvaizoita kuderedza uwandu mafuta uye kuwedzera kwetsandanyama. Chokwadi, muviri kakawanda zvakasiyana varume nevakadzi.

Asi zvose zvinoenderana nechinangwa. Kana munhu achida kuderedza uremu, ipapo zviri nani kuita kumhanya, kusvetuka uye zvichingodaro. Ani naani anoda kuvaka tsandanyama, nani akakodzera simba kurovedza. Mumwe muenzaniso muviri, izvo kuitwa mumakamuri yakawanda nguva mubasa muviri pumped. A photos womuenzaniso, nekusiyana, edza kutarisa slimmer. Kana yokufutisa yaenda, vakawanda vanoedza zvishoma kuwedzera tsandanyama, zvikurukuru pamusoro magaro kana dumbu.

General muviri

Asi pane zvose zvakasikwa kurovedza zvinogona kushandiswa panguva nokudzidziswa zvose. Mumwe wavo - Bulgarian squats. Ruzhinji rokuremekedza iri asingadi kutaura nezvazvo. Zvisinei, muviri wakanaka chaizvo. It anganzi kubva kune rumwe rudzi ane mutoro squats. Uye achiita midziyo yemagetsi zvavo zvakafanana. Musiyano chete iri yokuti Bulgarian squats anoteererwa vakamira mumwe gumbo. Chechipiri, kunyange zvisina kunanga zvinobatanidzwa, asi chete kuramba takatsiga. Zvinoita sokuti muviri chaizvo nyore, asi ramba panzvimbo kwakaoma, kunyanya pakutanga.

Ndine?

Vatambi vachiri vanoti kana ichi chisarudzo zvinodiwa agare kupota. Kudivi rimwe, shoma mutoro pamusoro nomuzongoza. Kune vamwe, pane panzvimbo yakaoma nzira. Panyaya iyi, Bulgarian squats kashoma kushandiswa. Nokuti avo Implementation yakakodzera kunoda unyanzvi kuti inogona kuwanwa chete nguva. Vanhu vakawanda vanofunga kuti zviri nyore kushandisa zvakajairika squats.

kushanda tsandanyama

Sezvambotaurwa, Bulgarian squats rimwe gumbo akafanana kune dzose. Uye nekuti tsandanyama zvinoshandiswa mutambo, zvakafanana. Zvikurukuru, vari pamusoro pazvidya uye magaro. Uyezve, anorovedza tsandanyama rwokubudisa uye stabilizers muviri. Most anoita Bulgarian squats pamwe dumbbells, izvo zvinowedzera mutoro pamusoro apa uye navamwe, dziri kunyanya maoko tsandanyama. Saka, zviri chaizvo yakatanga emberi zvakanaka.

The yepakutanga muviri

Vanhu vazhinji vanoenda gyms, havazivi pamusoro Bulgarian squats. Kwete mukurumbira chaizvo pachiitwa ino zvinogona kubatsira vazhinji. It kunokudziridzwa tsandanyama zvakanaka, sezvinorondedzerwa pamusoro. Asi nei tichifanira kushandisa kuora analogue?

Bulgarian squat zviri nani kwete zvinosanganisira kuva kurovedza nokuda beginners. Saibva tsandanyama (kune mukuru pamwero uyu unoshanda stabilizers) vangatambura mitoro yakadaro. Zvinokosha kuteerera chokwadi kuti kushandisa zviri nani kutanga pasina dumbbells. Saka unogona kunzwisisa kuti muviri anokwanisa kukurira mutoro mukuru wayo uremu. Zvikurukuru, Bulgarian squats akaita muviri uye vaya vane famba refu ari gym centre. Tsandanyama vane kare zvakawanda kana zvishoma nesimba uye anokwanisa kumira mitoro yakadaro. Bulgarian squats kusuma kusiyana mupurogiramu yokudzidzisa.

sei

Kuita maekisesaizi ichi zvakanakisisa kutanga pakarepo mushure squats. Saka, vatambi kunyanya kunetsa tsandanyama ari makumbo. Bulgarian squats dzakakodzerana bulking, uye nokuda kuomesa. Tsandanyama apo vachiita pachiitwa ichi kuumba yakadzika uye tsime. Bulgarian paradzanisa squats havafaniri kuwedzera kurema dumbbell. Zvingava nani kana isu chete kuita zvakawanda. Tiine kubatwa inorema ordnance chinowanzoitika kuwa. Hazvina pamwe nekuda ichi vasingadzikurudzire. Uye kakawanda kushandiswa rokuyamura kukura.

midziyo

Very kubatsira vamwe tsandanyama Bulgarian squats. Chidobi Implementation ravo rakaoma. Sezvo kutumirwa Kazhinji kutora dumbbell, kunyange iwe unogona kuposita. Asi kusarudza wechipiri ngozi nekuti pane mukuru mukana kurasikirwa kwako wakatsiga. Naizvozvo, nzira wechipiri ichakurukurwa pashure.

Tinofanira kutanga kusimuka kuti pabhenji raiva shure. Zvadaro, rimwe gumbo hwakakungwa panguva ibvi, zvakakodzera kuisa pamusoro pemvura. The sock vambozorora pamusoro pabhenji, saka zviri nyore kuramba takadzikama. The gumbo yechipiri kuisa shoma mberi kunogadzirisika muviri nechinangwa chete.

Pashure paizvozvo unofanira kugara pakumwiwa kusvikira panguva yakadai makumbo hudyu, riri pasi, haana kuva akaererana pechiso pabhenji. Somugumisiro, hwakakungwa ibvi gumbo riri anenge pedo paburiro. Zvakakosha kuti muviri unoramba twasu uye tote sezvinobvira. Mushure kunonoka anofanira kumira zvakanaka. Ndinoda kudzokorora kanoverengeka mumwe gumbo.

zvakakosha

Chero zvazvingava haagoni kutora yakawanda uremu. Bulgarian squat rimwe gumbo kunoda ngwariro chaiyo projectile. Paunotaura Nechiyero chinonyengedzera nyore zvikuru, kunyanya ane barbell. The yakanakisisa Ipfungwa 8-15 repetitions. Squat kunokosha zvakanaka, zvimwe zviri nyore rokukuvadza. The muviri zvichava ngaatarire, izvozvo zvinoenderana nezvaizoitwa muviri. Kuti tirambe pakugumburwa pamusoro, kuisa pasi gumbo kusundwa kuti 15-20 masendimita kana kupfuura. Asi yakadereresa pfungwa kunonoka hakukoshi, mumwe anosarudza kuti zviri nyore. Zvigunwe tsoka vose vanofanira akaiswa zvakananga.