How kuita kusunda kupota kupomba zamu tsandanyama, pasina netsvimbo?

Kunotangwa uye pumped chipfuva tsandanyama vanoumba siluetti ane ushingi uye akatsunga murume kwomuviri. Push kupota vanoonekwa kuti kupfuura nyore oornag muviri, nokuti vanoshandisa chete muviri uremu hwavo. vatsva vakawanda kuti mutambo hanya sei kuti zvakanaka kuti vasundire kupota kuti kupomba ari pectoral tsandanyama?

The klassiske shanduro kusunda kupota kunotanga zvakakodzera mamiriro: maoko papfudzi-upamhi oga, shure yakananga, muchiuno kwazvakarerekera, nemichindwe akaererana muviri. Kana achideredza pasi zvinokosha kuramba achirurama mutsetse kubva pamutsipa toe, edza kubata pasi dzichifura. The emaoko inofanira kuendeswa mativi uye zvinoumba necheparutivi rworwendo 45 ari flexion. The klassiske nzira kusunda noruvara Takudzai zvose tsandanyama pechipfuva, triceps, pamberi delts, tikarega shure uye abdominal tsandanyama.

nguva yokutanga iri kupedzerwa kudzidzisa sei zvakanaka kuita kusunda kupota. Kunzwisisa kwakaita muviri nokuti kuti mutambi ane kurera 75% of muviri wake pachake. Mushure kugona magadzirirwo, unogona kutanga kugadzirisa inokosha pamusoro kusunda kupota mhando 2-3 pavhiki, achiita 10-15 repetitions uye kuzorora miniti imwe pakati nzira nhatu:

1. Wakafara statement maoko kuita mupengo pectoralis rakakura tsandanyama, kunyanya mu dzokunze munharaunda.
2. Inoshandiswa pakutsigira maoko pedyo muviri uye yokururamisa pamusoro hwakakungwa emaoko akananga shure kunzi "hwiza" uye zvazvinoita avhareji nzvimbo pectoral netsandanyama.
3. Narrow Pfungwa maoko zvakanaka dzakatakura munyika pamakamuri bhokisi tsandanyama kuti muviri dzakawanda havana kuwana zvakakwana kuteerera.

Kuswedera nyaya sei kuti zvakakodzera kuti vasundire kupota kupomba chipfuva tsandanyama, zvakakodzera fungidziro: somuenzaniso, kufambisa ruoko kuti kunyatsodzidza netsandanyama.

Kana huru mhando kusunda kupota kuva nyore, inguva matambudziko. Kuti tinzwisise sei kuita kusunda kupota pasi pachipfuva tsandanyama zvinobudirira, unofanira kunzwisisa chimwe chinhu - kusundira kupota ndivo Ivan Kuchin yacho pabhenji wokudhinda. Kuisa ruoko pabhenji kana murwi wemagazini mabhuku, zvinogona dzakatakura yepazasi chikamu pectoral tsandanyama. Makumbo wakamutswa chikuva, vanomanikidzwa kushanda rokumusoro chikamu tsandanyama. The kunonoka mumwe gumbo mudenga kunowedzerawo mutoro. Apo dzakachinjwa chiitwa unofanira mukanyatsoteerera kutevera magadzirirwo - kuziva sei kuita kungosunda kupota. Kupomba asi pectoral tsandanyama, vatambi vari zano kuisa maoko nemakumbo pamabhenji kana macheya, iyo ambotirega zvakasimba ruoko ari pectoral tsandanyama, kuumba dzavo dzokunze contours. Saizvozvowo zvokurapa chiito kusunda bhora vari akazova mumwe maoko. Kudzidza tsandanyama yakadzika yakapiwa.

Plyometric pushups kuoma kusvetuka pamaoko. Unogona kusvetukira nokukurumidza, zvichiita donje, kana kutama maoko ake mudenga achibva pauriri pachikomo uye musana. Dynamic mitoro inobatsira kuti akurumidze tsandanyama kukura.

Advanced dzokumhanya kubatsira mumwe uye pfungwa sei kuita kusunda kupota kupomba ari pectoral tsandanyama iri lagging kunzvimbo, vakatarira tsandanyama tisawirirane panguva muviri siyana. Yeuka kuti unogona nguva dzose omesa kudzidzisa: kupinza sechiratidzo kuomesa munhu mukwende nemabhuku, nhau chete rumwe rutivi, shandisa dumbbells kana kettlebells.