How kuvaka pecs House

Nokuti murume, simba pectoral tsandanyama anokosha chaizvo. Vanokwezva munhukadzi kutarisirwa uye tarira kunoshamisa pasinei zvakavanzwa pasi nguvo kana kwete. Asi kuti vakadzi vanokoshesa yemabasa ako, simba uye akanaka mazamu kushanda. Ipapo iwe uchawedzera kuva nechivimbo, uye vakadzi vachaonga zvaunoedza kuita.

Kupomba asi pectoral tsandanyama pamba ingangodaro tiine nzira. Funga zvose. The pectoral tsandanyama vanobatanidzwa mapato mazhinji. Ndivo rutsigiro tsandanyama maoko, saka ruoko simba inobvawo pamusoro kunyatsoshanda kuti tsandanyama idzi. The pectoral tsandanyama vari kushandiswa mune kufamba zhinji uye kurovedza, ndivo mumwe anokosha tsandanyama, saka zvakakosha kuziva sei kupomba ari pectoral netsandanyama.

Murume pectoral tsandanyama yaiva munzvimbo yakakura uye rakanyatsojeka rakafara, saka pamusoro wayo inosimbisa vanofanira kushanda nenzira dzakasiyana-siyana. Kune mhando dzakasiyana kurovedza nechimwe nharaunda yacho tsandanyama. Pane mitemo anokosha anofanira kuverengwa pamberi pombi pectoral tsandanyama kumba.

Kutonga mumwe. The mukuru kure pakati maoko kupota kana rakasiyana kubata, okumusoro tsandanyama kushanda. mutemo uyu unobatsira kupomba zvakanaka yokumusoro pectoral tsandanyama. Zvisinei, beginners vanofanira zvakakwana kare, asi kwete yakawandisa. Optimum kutaba - zvishoma kupfuura papfudzi upamhi.  

Rule Second. The kumusoro kuwedzera maoko apo vachiita kusunda kupota kana benching, nani rokumusoro thoracal netsandanyama. Sezvaiitwa vanhuwo upenyu, isu Kashoma kushanda nemaoko ako pamusoro wako; saka yakatarwa kurovedza zvakakodzera zvinosanganisira kusunda kupota, vachifunga maoko zvishoma pamusoro ufanane clavicle.

Third Rule. Maoko dzinofanira kuva zvinyoronyoro tsonyera uye decompress nehasha. The yakanakisisa kuita - nepavaigona maoko kaviri nomumugwagwa kwaitora nguva unclamping.

Ushe Four. At chinzvimbo apo tsoka dziri pamusoro musoro wako, kunonyanyisa kushanda kuti kungosunda kupota.

Rule Five. Zvakakosha chaizvo kuti kutevera mweya wako. At achiedza mukuru kufema panze, uye panguva kuzvivaraidza mweya kunonyanyisa. Kureva, kana kusunda kupota achityaira pasi fema uye exhale sezvo iwe kwira kune simba. mutemo uyu rinoshanda simba kurovedza zvose, uye kwete kana uchida kupomba ari pectoral tsandanyama kumba.

Ushe Six. Tsandanyama vanofanira zororo. Batanidzwa rimwe zuva, sezvo havana vane nguva kuzorora kuti zuva. Kana kurwadziwa pashure chikoro, usatya kuti tsandanyama - testamendi kuti kukura kwavo.

How kuvaka chipfuva tsandanyama kumba - maekisesaizi.

Normal kungosunda kupota. Isa maoko pasi kunofanira zvishoma kupfuura pamafudzi upamhi, uye panguva ufanane bondo, yakananga muviri uye vakabata tsoka dzake zororo pasi masokisi. Kana richikwidibira maoko nepavaigona zvinyoronyoro uye ipapo nehasha unbend navo. Izvi mhando muviri ari kutanga kuitwa, kuti anodziya tsandanyama. Vavarira kuita katatu 20-25 pushups.

Feet kupfuura musoro wake. Isa cheya, kusimbisa anofanira zvakanaka, zvigunwe zororo vakamumukira uye maoko ake uyewo kuronga pakutanga muviri. Chenjerai kuti akanga Ruramisai muviri, uye kutevera kupota. Chiitwa ichi kunokosha kuti kukura pechipfuva netsandanyama. Vanofanira kuita 4 anoita 10-20 reps.

Kudzvinya pamwe Munotatamura. To nani kukudziridza pectoral tsandanyama, iva nechokwadi kuti aite ndichisveerera kurovedza. Nokuti kurovedza izvi akaisa chair maviri kuitira kuti kana maoko yemichindwe vaiva ufanane clavicles uye vakwanise zvishoma pane papfudzi upamhi. Makumbo vanofanira nokudaro kutakurwa pamusoro pasofa, zviri chinodiwa kuti kuva pamusoro pamwero zvigaro. Direct pokugara vanofanira kunyura chaizvo kana kusunda kupota kusvikira unonzwa kurwadziwa echirimo muna mubhokisi, tsandanyama panguva iyoyo tatamuka, uye naizvozvo ipapo kukura. Hands unclenched nokukurumidza exhale. Tinofanira kuita 4 rinovira, uye uwandu repetitions zvinobva gym pamwero.