How download chipfuva?

Vanhu vakawanda vanobvunza sei kupomba muviri. Chokwadi, inoda kudzidzisa marudzi ose netsandanyama. Inflated bhokisi ndechimwe chezvinhu zvinokosha zvinoumba zvemitambo kuvaka, aro tsandanyama, pamwe chete tsandanyama ari maoko, ndivo vakawanda "kuoneka". Hazvina chete zvokunze kushongedzwa asiwo kudiwa chero Bodybuilder. Pashure pezvose, chikuru kushanda pechipfuva tsandanyama - zvinoderedza pakati papfudzi uye ruoko pamberi muviri. Saka kushandisa chikamu ichi muviri hazvigoni kungotariswa. How download chipfuva? nyaya iyi ichazadzwa munyaya ino.

Kupa rume bhokisi contours, kuwedzera inzwi rayo uye uremu, zvinoda nzwisisika Kurovedza siyana zviitwa kuti rakasiyana-siyana pectoral tsandanyama. Uyezve, dzidzo inofanira akaswedera nemazvo. All tsandanyama pechipfuva anofanira prokachany zvakaenzana. Saka, zvinokosha kuyeuka chimwe chinhu: pasina bhenji wokudhinda uchingoda kuita. Ichi chimwe chezvinhu zvinokosha muviri. Saka, chete kuuya mubvunzo sei kupomba zamu kuti awane kufadza, uye kana zvichiita, kunokurumidza mugumisiro.

Unofanira kutanga iine zvinokosha muviri. Izvi bhenji mune kutwasuka kana zvido zvevanhu bhaa, dilution maoko ane dumbbell, uyewo kusunda kupota, pamwe Kumikidzo kufanana mbariro. Saka, isu funga wokutanga muviri dzose pamusoro.

How download chipfuva zhimom tsvimbo nhema? Kune mhando dzakawanda pachiitwa ichi, zvikurukuru, chinjikira murerekere pabhenji. Funga musimboti wokutanga. Nhema pamusoro musana wako kuitira kuti tsoka dzake akabata paburiro. Zvakafanira kuti mudanga chinzvimbo. Tora tsvimbo avhareji kubata, achibvisa kubva rack, zvishoma nezvishoma kudzikisa kusvika anobata muchipfuva chako. Nenguva nguva emaoko kumativi. Zvadaro, mawoko ako, kuchengeta goko, kuti apedzise rectification yavo. Dzokorora ichi kutenderera sezvo uchigona, asi Usaita nayo. Kuekisesaiza anokurudzira kukura kwete chete pechipfuva tsandanyama, asiwo triceps uye Anterior deltoids. Unofanira kutanga naye.

Zvino chitarisa sei kupomba zamu zhimom tsvimbo kubva asingatani nechinzvimbo pamusoro vanomutswa kana kurerekera bhenji. Tora yepakutanga chinzvimbo kutora avhareji kubata goko mitsipa. Bvisa joko rack kuiita zvakananga pamusoro musoro wako, ruramisa maoko enyu. Zvishoma nezvishoma repasi kusvika chipfuva, vakafugama emaoko ako, uye kumisa kwekanguva. Zvadaro zvakazara ruramisa maoko enyu zvakare, nokusimudza barbell pamusoro musoro wake. Chiitwa ichi zvakaoma kupfuura pabhenji ane chinjikira nzvimbo, asi muviri anorovedza kuzviita. Rinobatsirawo kumberi deltoids uye yokumusoro chipfuva tsandanyama.

Bench zvinogonawo amakavaitira dumbbells, kwete hazvo chete pamusoro kubhawa. Nhema pabhenji uye mukotamise makumbo ako saka tsoka dzenyu kuzorwisa pabhenji. Tora dumbbell, kuhuchengetedza iri akananga maoko. Palm akatarisa mberi. Kuakanda pasi sezvo uchigona, anochengeta chete chechetere. Saka une kunzwa kunonyanyisa tatamuka tsandanyama muchipfuva chako. Simudza dumbbell, ruramisa maoko kwazvo, kutungamirira navo Achinanga. Chengeta maoko enyu zvakafanana.

Bench wokudhinda pamusoro pabhenji vachida rinoitwa saizvozvo, tinofanira rokumutsa dumbbells zvakananga pamusoro musoro wako. Kana iwe uri mumuviri asina simba uye mukusimbisa muviri zvose kuziva akazvionera, unogona kutora projectiles yairema anenge 50 makirogiramu, uye kuita nemhando ina 8-10 repetitions.

Kuwedzera vazhinji pectoral tsandanyama, unofanira kuita kubva asingatani nzvimbo dilution maoko pamwe dumbbells. Nhema pamusoro musana wako pabhenji. Simudza dumbbells pamberi penyu. Kwete chaizvo vachikotama maoko, tikarega navo pasi napo, vakarondedzera kwavari navanopinda chinhu chakakombama. Unofanira kunzwa tsandanyama ruoko kusvika pokupedzisira. Maoko hadzishandi kuchengeta zvakasimba muna akarurama chinzvimbo, kuitira kudzivisa kukuvara vanogona zvishoma hwakakungwa. Munotatamura chipfuva tsandanyama kusvika pokupedzisira, kamwe zvakare simudza dumbbells, amboita zvakafanana dzeraundi inofamba.

Inoziva zviitwa izvi, edza kuita "romumwe". Izvi kuchawedzera muchipfuva chako sero kukudziridza zvakakodzera tsandanyama boka. Kuti aite pachiitwa ichi unacho pasi pamusoro pabhenji, kwete pamwe, uye akayambukira pamafudzi ake vakanga. Next, tora dumbbell uye musimudze pamusoro zamu. Wakabata kubva pasi rokumusoro Disc, zvishoma nezvishoma kudzikisa musoro wake. Unofanira kunzwa chipfuva tsandanyama yareba. Uchisiya dumbbell shure musoro wako, panguva iyoyowo kudzikisa rezasi chiuno. Zvadaro danidzira pamwe chete trajectory. Dzokorora ichi kutenderera kakawanda.

Wakatangwa pamusoro muviri - ichi hachisi chirongwa chokudzidzisa pectoral tsandanyama. Asi vangave kukodzera mariri, uye, kunze, ivo zvinokosha.