Dzidzisai bhokisi kuekisesaiza, migumisiro uye wongororo

nyanzvi dzokumhanya All usativanzira chokwadi kuti panguva mambakwedza rake basa kudzidzisa, vanotanga pamwe kukura pechipfuva netsandanyama. Nechekare hwakatangwa, kuti vakayambuka kuchikumbaridzo yemitambo imba, mumwe waachangoroora pakarepo rikawira pasi chinjikira pabhenji uye otanga Svinai barbell kubva pachipfuva. Saka, munyaya ino tichaenda zvinenge pectoral tsandanyama.

Muverengi uchadzidza chii chinoumba bhokisi Workout. Kuekisesaiza, migumisiro uye wongororo kuti nyanzvi yokubatsira beginners kukudziridza zvakafanira tsandanyama zvakanyanya uye nokukurumidza.

Features guru mhasuro

Hongu, chipfuva sezvo kumashure uye makumbo, rinoreva guru tsandanyama dzemuviri. Nokudaro, nzira tichitarisa kukura pachava munhu. Zvinokosha kucherechedza kuti chipfuva tsandanyama vari kunzwisisa uye ine anoverengeka constituent zvinoriumba. Pakati vatambi vanokamurwa tsandanyama ichi munzvimbo nhatu zvinoriumba: rokumusoro, yakaderera uye zvikamu pakati. Zvisinei, chipfuva Workout paruvanze rinopawo kuti pave nechinzwano kwokunze zvikamu thoracal tsandanyama dhipatimendi.

Kubva kunze afanane nounyanzvi. Mumwe ari kudzingirira upamhi uye anoteerera rokumusoro rokunze chikamu muviri, uye mumwe kufarira mumwe mutumbi simba pamwe yakabudikira mazamu mberi - pano nomutambi ane pfungwa mutoro nezuva pakati chikamu muviri. Ukuwo, mumwe zvangodaro Zvinofadza nekuti mutambi ose kunogona vakazvimiririra pave dimikira zviroto zvavo.

Kugadzirira nokudzidziswa

The Purogiramu yokudzidzisa iri mubhokisi nguva dzose kunotanga ushamwari-up. Vose ruzivo uye nyanzvi Vamhanyi murairidzi zano rokuti kubata 5 yemaminitsi ushamwari-up up uye achiita chiedza, asi zvikuru muviri. Zvino ndakaona kuti vatsva zvose ushamwari imwe nzira nyore ari kungoita kumhanya pasi uremu. Zvino pane mibvunzo yakawanda kune nyanzvi anoumba kurovedza chirongwa pamusoro kushaya kukura.

Zviri nyore - zhimah zvose Activate kwete chete chipfuva tsandanyama, asiwo anonzi tsandanyama-stabilizers. Izvi zvinosanganisira biceps, triceps uye deltoid fibers honokono. Naizvozvo, kunyorerana kudziya pamberi nokudzidziswa uye zvinosanganisira dips, izvo zvinobudirira kuzadza tsandanyama stabilizers. Kuti munhu kwaye inodziya-pamberi kurovedza. A Mahi maoko muruoko kuita nani munguva mangwanani yechiitwa, asi kwete pamberi Workout tsandanyama chipfuva.

Work pamba

beginners Vazhinji vanodavira kuti kurovedza imba zamu haidereri inobudirira pane kudzidzisa ari yokurovedza muviri. Hongu, pakutanga ndizvo, asi muviri nokukurumidza anobvamburwa kushandiswa vapinze uye nokuda kuramba kukura inoda chinhu zvakawanda. Zvisinei, havasi vose akaipa sezvo zvinoita. Kune zvizhinji akafanira simulators uye nenhumbi kuti zvinenge chikamu, asi achiri ruzivo achakwanisa kutsiva yokurovedza muviri.

• Inotunga-ups ari supine chinzvimbo. Kutaura zvazviri, izvi zvakaoma rose, izvo zvinoita kuti zvakazara zvinyatsobuda chipfuva netsandanyama. Pashure pezvose, unogona kuita kusunda kupota kwete chete ane zvakasiyana Pfungwa maoko (yakamanikana kana yakafara), asi panguva yakasiyana pamakona - kubva pasi, nechigaro kana kutadzisa pasi, achiisa tsoka dzake pambiru.
• A expander guru. Hongu, chaizvo kusagadzikana mudziyo, asi nokuda wiring mumba kupfuura hapana. Panzira, nani kutenga expander inlaid pamwe matsime. Saka, dzinenge unogona kudzora uye kushandura mutoro.
• Bars. Pano zvose zviri pachena, Push kupota pasi Simulator ichi zvachose unotsiva barbell pabhenji wokudhinda kubva chipfuva iri asingatani chinzvimbo. The chete nuance - njodzi kukuvara.

muropa

Vatambi vanobatanidzwa mumahofisi mitambo, zvichida uchitoziva kuti muviri yavo nokukurumidza zvikuru vajaire kunetseka, uye chisingaperi kushushikana inodiwa anobudirira kudzidza netsandanyama. Chero kunzwisisa, izvo zvinosanganisira bhokisi kurovedza, hazvo kunosanganisa yokutsiva muviri. Zvikurukuru, haisi pakona kuti mafungiro, uye midziyo yemitambo. Vatambi anongoti kushandura pakapuranga kusvika dumbbell. Zvino zvinobudirira - tsandanyama kuwana mupfungwa, uye pane kukura.

Zvinonzi Dzakamukurudzirawo kuti nguva nenguva (kamwe ose 2-3 months) kuti swap kurovedza. Hongu, haasi munhu wose kuita pakutanga kudzidziswa kuti kukohwa yairova kubva mubhokisi husisina kumira, asi zvichiri zvakakodzera kuti tsandanyama kuti zvimwe vanobvuma kuti mutoro.

aibatanidza nokudzidziswa

vatambi vakawanda vanosarudza kuenda yokurovedza muviri ka3 pavhiki. Pano pane rimwe dambudziko - chokwadi, mazuva matatu haasi musoro kupomba zvose tsandanyama dzemuviri. Solutions kuti dambudziko harisi zvikuru:

• utambanudzire rose rakaoma kwemazuva 5-6, ichijekesa nerimwe tsandanyama boka pa Workout;
• kushanyira horo kakawanda;
• sangana akawanda mapoka tsandanyama rimwe Workout.

vatambi Most sezvakangoita wechitatu chisarudzo, saka kurovedza "bhokisi-ruoko" kwakakurumbira pakati vatambi vose. The kurerukirwa pano ndechokuti izvi mapoka maviri tsandanyama zviri kungoreva zvakaita munhu nechomukati. Ropa chinobudirira chipfuva mutambi havazofaniri mari yakawanda nesimba uye simba mumaoko kudzidzisa - zviduku tsandanyama yagara tsinga, uye kuti vashande chete kutarisirwa zvakakwana. Dunhu unoshanda negwara - mushure biceps uye triceps pamwe Disable pectoral tsandanyama nyore "kutaurirana".

kunzwisisa musaku

Asi kurovedza "gumbo-bhokisi" riri contraindicated nokuda beginners zvachose. Chokwadi kuti muviri kugadzirira kutsungirira rinorema maviri moyo tsandanyama. Uye kana munhu ruzivo vachiri vanosarudza kuramba mubatanidzwa yakadaro, zvichaita kuti kuita, pasina iro zvinongokonzerwa haazorambi kuchaguma.

Gumbo Workout kunoda nomutambi yakawanda simba, saka kutanga wemishonga nani pasi. Uye netsoka dzavo hapana zviitwa kupfuura vatatu inofanira kupiwa. Izvi zvinogona kusanganisira squats, lunges, bhenji pachaunga kana yeRomania zvishuvo. Pashure rinoda diki 10 yemaminitsi yekuzorora kudzorerwa glycogen ari chiropa uye kuderedza kwemwoyo. Zvino iwe wagadzirira vapinze pectoral netsandanyama. Zvakare, zvakafanira musingabati zvinopfuura 3 kurovedza (bhenji yokudhinda panguva dzakasiyana pamakona uye wiring).

dzora pena

vatsva vakawanda vakatowana yakacherechedza kuti inflated mazamu pashure muviri. Nyanzvi dana ichi kwete chete se "pampas". Zvinofungidzirwa kuti izvi imhaka akanaka pashure Workout zvakanaka, izvo zvinoita kuti tsandanyama kukura. Pano panguva ino upi mutambi, pane nzira mbiri kukura, raakanga anogona kusarudza.

Kana munhu mutsva ari kukura inokosha, yakasvika Parainge "pampas", inofanira kupedzisa chipfuva Workout uye chinja kune mamwe mapoka tsandanyama. Chokwadi, pashure kurovedza vanofanira kupindira Absorção de Água machikichori yakakwirira iri mapuroteni uye makabhohaidhiretsi.

Asi vatambi vanoda uremu nokukurumidza, "pampas" kunoratidza kuti nguva zvinobudirira kushandisa mafuta. Nyanzvi vanokurudzira "kupedzisa kubvisa" pecs zvikuru achapesana kupota, wiring kana kushanda dumbbells. Zvakakosha kwete chete kuti zvibodzwa mhasuru, uye kuwedzera kwemwoyo, zvichiita ropa kufamba nokukurumidza kuburikidza nhumbi.

A nzira chokuvaka dzidzo

Zamu muviri hakusi nyore sezvo zvichiita sokuti pakutanga kuaona. Kunze yechiitwa, pane vakawanda unyanzvi nako unofanira kunyatsotarisisa. Chekutanga, tiri kutaura pamusoro kusimba kudzidziswa. Rest pakati nemhando vanofanira kuva shoma - the tsandanyama asingadi kuzorora. Kana 40-wechipiri kwemasikati, pane chinokosha zvinoderedza simba, ndiko dambudziko nhengo, uye ruzivo vanofanira kufunga kukura kutsungirira, pane kuwedzera yokufaranuka.

Chechipiri chakaita ndiyo placement yokurovedza vakawanda yose kunzwisisa. Kurovedza bhokisi riri zvakanakisisa pashure chiedza Workout. Kazhinji, nyanzvi kutokurudzira zvakaoma rose rakakamurwa nyore uye kunzwisisa kurovedzwa, achiisa vakavaisa checkerboard muenzaniso. Saka muviri zvichava nyore kupora.

Hatifaniri kukanganwa pamusoro chaiko muviri. Vanofanira kuva zvakasiyana uye dzakachinjwa - hazvibviri achizviendesa muzariro neimwe Workout kubva chipfuva pamusoro chinjikira pamatanda. Hongu, uremu achakwanisa kuputsa deadlock, asi kubudirira ichi ichava chimwe-nguva, pashure iyo mutambi anouya kuramba tichishanda kurega kunotanga. Naizvozvo, tsandanyama kuramba vanofanirawo vapinze-siyana.

In mhedziso

Sezvo tsika zvinoratidza, chipfuva Workout iri kunyange inoshanda, asi achiri zviitwa yakaomesesa zvemitambo makuru. Saka, hazvina zvakakodzera pakutanga achashanyira yokurovedza muviri pakarepo akarara pamusoro pabhenji uye barbell kuita pabhenji wokudhinda. Kunoda siyanei kusvika. Nyanzvi vanokurudzira kutanga matanho diki - kusunda kupota uye dumbbell wiring. Pecs zvibodzwa nani zvishoma nezvishoma, zuva nokuwedzera mutoro nezuva. The chete nzira yatinogona kusvika zvimwe mugumisiro.