How kuvaka ruoko tsandanyama kumba?

Zvinotarisirwa sei kupomba tsandanyama maoko pamusoro Implementation kurovedza zvakakodzera kuti kudzidza deltoid tsandanyama, emberi, triceps uye biceps. Uye nyore kuwedzera guru kukura tsandanyama, asiwo Ukuwo dzimwe nzvimbo dzinofanira vakashanda, asi nerimwe boka hapana anopfuura maviri kurovedza zvikuru kuitwa chete Workout.

deadlift

Sei nokukurumidza kupomba tsandanyama ari maoko ari yokurovedza muviri? Shandisai deadlift ndechimwe simba kupfuura kurovedza nokuda waivako zvinokosha kushandisa guru uremu. Kushandisa post, iwe uchiita biceps ako, asi basa tsandanyama idzi chichaitwa munzvimbo kunofambira mberi rudzi. With muviri deadlift chitima chinenge ose tsandanyama mumuviri womunhu, kusanganisira mwoyo. Chiitwa ichi hunokosha, kusanganisira kuti kudzidzisa maoko.

papfudzi tsandanyama

Zvinotarisirwa sei kupomba tsandanyama ari maoko, zvinopa wenguva Workout pamafudzi tsandanyama, apo mumwe tsandanyama chiputu vanoda chaizvo muviri. Nokuti kutanga panguva kudzidzisa zvakakwana vaviri chete inokosha muviri, akadai bhenji wokudhinda uye kudhonza tsvimbo akamiswa. Kuti kudzidzisa Delta pamberi bandauko, zvakakodzera arere dumbbells pamberi penyu, uye rokuita avhareji Delta atova zvakakodzera kumutsa dumbbells kumativi chete.

Delta shure kurovedza zvakasimba, nokuti muviri zviri kuitwa pani zvokunamata. zano iri rinova yakanakisisa chichapedza vatambi vanotora anabolic steroids, saka kana iwe uri uchizeza kushandisa chero doping zvinofanira kuitwa chete deadlift uye bhenji tigoshingairira pamwe dumbbells kubva agere chinzvimbo, uye mune pavhiki zvakakwana uye vatatu vanga vaneta.

Study biceps

Kufunga nezvokuti sei kupomba tsandanyama ari maoko kumba, achitanga kudzidza biceps kana tsandanyama kudzidzisa kurovedza afunga inokosha mari zvizere. Kana uine zvakawanda yakakodzera michina mitambo, zviri chinodiwa haana kusiyira vachisimudza dumbbells, achiita panguva chokudzidzisa rinobvumidza, dhonzai-neizvi kubata, kushandisa bhenji vachida kuita. Batsirai uye pfungwa rinobuda kubva agere chinzvimbo, imwe kirasi pamusoro pabhenji Lary-Scott, uyewo dzimwe vanobudirira muviri.

Study triceps

Kufungisisa mubvunzo sei kupomba tsandanyama ari maoko, usakanganwa pamusoro seti kurovedza zvakagadzirirwa kugadzirisa zvose tsandanyama muruoko, kusanganisira triceps. Uye triceps kuruoko nzira nokukurumidza kuwedzera kukura, sezvo ichi ndicho chikamu chikuru netsandanyama. Kuti nokukurumidza kudza maoko ako, unofanira vakaroorana kurovedza nguva, kusanganisira muchina French, achishandisa siyana mhikuriso simulators, uyewo kushandisa wehunyambiri misa zvishuvo.

Mazano sei kupomba tsandanyama ari maoko, uye kupa vamwe zviitwa nokuda triceps, kusanganisira dips uye pabhenji yokudhinda. Nokuti kusunda kupota unofanira kusarudza zvakakwana yakatetepa matanda, nekuti zvimwe mutoro vachawira pasi dzimwe mapoka tsandanyama. Uye panguva yacho pabhenji wokudhinda havagoni kusimudza emaoko enyu kumativi panguva vachisimudza, kana muviri chichaitwa zvazviri kururama.

To mutoro mbidzwa triceps, uye kwete pamusoro pectoral tsandanyama, emaoko vanofanira Vaiisa pamwe mudzinza muviri. Kana emaoko enyu panguva yechiitwa voga vakarambana kumativi, unongofanira kuva kuderedza uremu Kapuranga kushandiswa. Kukudziridza tsandanyama ari honokono yoga kuti beginners haaiti hazvo, kubva boka iri chero mumamiriro ezvinhu richashandiswa panguva dzimwe muviri, tsandanyama vanowana simba nokukurumidza uye zvishoma nezvishoma kuwedzera kukura.