How download pamapendekete uchishandisa dumbbells?

Nokuti vanhu vazhinji, mubvunzo sei kuti uku mapfudzi, ndiye akakodzera chaizvo. Kwete chikamu chete yemuviri saka anosimbisa simba ravo uye ushingi, sezvo yakafarikana hombe pamafudzi nebhanhire,. Zvinonzi zvakaratidza kuti kana kazhinji kuchinja mhando dzishande, kureva, nokuchinja mhando kurovedza, tsandanyama kukura kunowedzera. Huru pafudzi tsandanyama ndiwo deltoids, izvo, akavapindurawo, akakamurwa mberi, pakati uye neshure. Zvichava zvakanaka kudzidza navo panguva yechiitwa voga.

Asati achipfuura kuti mubvunzo sei kuti uku mapfudzi, panofanira kuva kudziya. Zvinokosha kuti anodziya bandauko nebhanhire. Izvi zvinogona kuita raundi kutenderera, mahi maoko, anosimudza vakareruka Zviidzo nezvakadaro.

rutoto maoko

Agere pabhenji, atore dumbbell. Pakutanga, pamwe weighting ruoko akaremberera zvakasiyana-siyana, pasi pamwe muviri. Zvadaro zvikuru avaite noruoko, zvichiita mweya yokudziyira kwekanguva kumusoro uye kutanga zvishoma nezvishoma tikarega maoko enyu pasi, zvichiita kuti exhale. Dzokorora 4 X 6-8 nguva.

Emaoko panguva yechiitwa anofanira hwakakungwa zvishoma. Kana kurema hakusi guru chaizvo - aite wiring, akabata dumbbell imwe chete nomuviri, vaparidzi uremu dumbbells, unogona vazviise zvishoma mberi. Zvinokurudzirwa kuti aite basa iri pamberi mugirazi kuti kukwanisa kuchinja magadzirirwo uye kuona kuti uku pamapendekete nomazvo.

Rutoto maoko ari pamateru

Chiitwa ichi haazorambi chete kubatsira kuwedzera mapfudzi, asi vo kusimbisa musana netsandanyama. It rinoitwa zvakafanana kune yapfuura mumwe, asi kutanga nzvimbo yakasiyana - apfugame mabvi uye muviri hwakasimba tilted mberi. Munguva kuurayiwa ari marongerwo napo vari kushandiswa shure deltoids.

Somushonga - unogona kuenda bhenji vachida inokosha.

Vose Mhando wiring zvinofanira kuitwa apo akagara. Kana mwero yokurovedza kunoita, unogona kuedza kuita kurovedza izvi vakamira. Asi iva nechokwadi chokuita navo nomumwe chiri pedyo yakachengeteka mambure.

Press pamwe kutenderera zvemaoko

Wakagara pamusoro pabhenji akananga kudzura pamusoro ruoko pamwe dumbbells, michindwe mberi deploying. Kuita achideredza dumbbells kuita, kutenderera brushes ruoko rwake pamusoro wake (exhale). Zvadaro Svinai dumbbell kusvika kwokutanga nzvimbo (inspiratory). Dzokorora zvakafanana nokuti ruoko wechipiri. 4x6 nguva.

Panguva anoburukira - shoma nokukurumidza uye munguva pabhenji wokudhinda - kunonyanyisa. ichi nani yakaoma, asi anobvumira kuti nokukurumidza kuvaka tsandanyama. Kuita bhenji ichi inogona akazendamira kumashure shure rinokosha bhenji. Panyaya iyi, shoma mutoro pamusoro musana. Kuwedzera kune deltoid tsandanyama rinobatanidzwa triceps uye dzimwe tsandanyama. Naizvozvo, kukura kwebasa pamapfudzi bhanhire iri kukura nokukurumidza.

Benching musimboti ichi chingava zviviri mawa vachisimudza dumbbells pakarepo. Zvinokwanisika kutaura mubvunzo sei kuti uku pamafudzi ake, kunyange munzvimbo dzakawanda uye vanoita wokutanga chete wokudhinda noruoko rwenyu rworudyi. Kuita zvinodiwa nhamba nzira kutamira kuruboshwe. ichi kunyanya kunaka vakadzidziswa vatambi, sezvo zvichiita kuti yekudyidzana kuwedzera kurema weighting pomutumwa.