How kuzunungusa pamafudzi: Tips murairidzi

It vagara paupamhi mapendekete chiratidzo ushingi. Chokwadi, chitarisiko handiyo chete nechiyero nokukoshesa kwevanhu, uye kakawanda kacho chinogona kukurasa. Kunyange zvakadaro, "kusangana mbatya," uye kwatiri - wakareba. The rakasiyana mapfudzi, ari maduku muchiuno, uye sportier anotarisa munhu. Saka, varume vanoda kushanda kunze kwenyu pamafudzi tsandanyama, pasinei nokuti avo kudzidziswa chokuita wandei nezvinetso.

Kurovedza boka iri tsandanyama kwakaoma nokuti vakakurumidza vajaira mutoro, muri kunzwisisa mamiriro anatomically uye zvikuru kubatwa kukuvara. Naizvozvo, kuti mapendekete ako chakakurisa, unofanira kutaura muitiro kurovedza zvakakomba kwazvo. Nhasi tinoziva kuti ine kudzidza pamafudzi, uye tarira sei kuti zvakanaka uku pamapendekete. Uye kutibatsira zano iri ruzivo muviri.

anatomi

Usati kudzidza zvakanaka uye nokukurumidza kupomba mapfudzi, unofanira kunzwisisa maumbirwo mapoka tsandanyama uye kuti inoshanda sei.

Saka, fudzi tsandanyama, rinova kazhinji nezvavo savakuru deltoid, rine zvikamu zvitatu (matanda): mberi, pakati (aka kurutivi) uye necheshure. Mumwe nomumwe matanda anoita yoga nerevane rinobatanidzwa rimwe zvitange. Somugumisiro, nerimwe dhipatimendi, pane vamwe Muchiitwa vari kushanda iye chete. Anterior anosimudza ruoko rwake pamberi pake, paavhareji - kusvika kurutivi uye neshure - anokwevera rwake shure. Saka, mhasuru anowana hwakasiyana-siyana zvikuru mutoro.

ruzivo akawanda kwete parse bandauko mamiriro, vachifunga kuti ndiyo chete tsandanyama idenderedzwa chimiro, kuti pumped nokuda inorema projectiles, vachisimudza akavakumikidza (wokudhinda tsvimbo yakamira wokudhinda zviyereso uye t. D.). nzira iyi achakundikana. Uyezve, zviri basa kwete chete, asiwo travmoopasen.

The deltoid tsandanyama iri kunyatsogadzikana chaizvo papfudzi rwakashodoka. Saka zvinokosha zvikuru kuti tirambe kurongeka uye akayera mukurovedza, uyewo haana kuti wakaremedza nayo. Chokwadi kuti rinoumbwa mumapoka matatu, inoratidza kuti zvinokosha muviri kuti kwomuzvarirwo tsandanyama kukura haingatikwaniri.

Workout Features

Zvichienderana nokuti Delta rakakamurwa matanda matatu, zvine musoro kufunga kuti unofanira kushanda kuburikidza nomumwe wavo voga. tsandanyama yokusiyana nhema kwete chokwadi kuti rakakamurwa muzvikamu zvitatu, uye kuti mumadhipatimendi aya anokonzera zvakasiyana zvachose kufamba. Somuenzaniso, imwe-bango matatu triceps zvakare (nokuti zvaakanga akanzi "triceps"), asi mutoro Vector pavari zvakasiyana zvishoma. Kana pamapfudzi tsandanyama zvakawanda zvakaoma.

Naizvozvo, inorema nemichina, izvo kazhinji vakapindwa muropa vatsva pasina nevamwe sashanda muviri. Zvinofanira kurangarirwa kuti rinorema zvinhu muviri pamwe vasina kutaura kunogona kuunza kukuvara. Izvi ndezvechokwadi kunyanya barbell bhenji wokudhinda nokuda musoro, trajectory izvo sokurwarirwa nepfudzi zvokusvika maonero yakaitwa. Saka kutanga nani kusarudza somunhu inokosha muviri bhenji pamwe barbell pachipfuva.

To dzinokosha muchiitwa akapa mugumisiro uye havana kuuya nemigumisiro, vanofanira zvakarurama sarudza kurema, vanotevera yakanaka unyanzvi rwokufamba kuva nepurogiramu musoro yokudzidzisa. Zvino ngatidzidzei kuti zvakanaka uku pamapendekete. Photos inotibatsira kukurumidza vaongorore nyaya yacho.

zvinhu muviri

Akadana zvinhu muviri umo majoini akawanda iri kuroorana, uyewo kunanga kuti tsandanyama munyaya kufamba wandei kutsigira netsandanyama. kurovedza kwakadaro kune ngozi kupfuura voga, asi vanogona zvinobudirira uremu uye kuwedzera simba. Pasina zviitwa izvi, fudzi kurovedza ndiyo va neudhadha uye kukwana.

Bench wokudhinda barbell yakamira kana akagara

Izvi ndicho chikuru muviri ari Delta. Saka, zviri sechinhu chaiwo mukusimbisa muviri. Nokuda venhau mumwe bhaa, unogona kushandisa zvose matanda bandauko, asi kusimbisa ucharara pasi pakati chikamu. Kana zvishoma kushandura nzvimbo emaoko, uye zvakananga kubata kutsiva kunoshandurwa, mutoro achabviswa mberi delts.

Asi ichi hachisi yakarumbidza, sezvo mberi matanda uye saka vachishingaira kubatanidzwa muchiitwa zvose nemichina. Sezvambotaurwa, kune pabhenji chewaini, unogona kuita zvose mubhokisi, uye kubva seri musoro. Kusarudza wechipiri nengozi, saka hazvisi akakodzera beginners.

With yokudhinda vanorumbidzwa kutanga kudzidzisa zuva. Sezvo zviri polyarticular muviri, ivo zvinoda zvizere pfungwa uye simba unoparadza nguva-. Naizvozvo, achivasiya pakupedzisira, aneta dzimwe muchiitwa mutambi pangozi kukuvara.

Ndakagara musimboti benching tsvimbo offloads pachiuno uye ane insulating hunhu. Zvinokurudzirwa kuti kudzidzira zviitwa zvese zvavanogona.

Bench wokudhinda barbell Smith Simulator

Chiitwa ichi ane rakafanana sezvo yapfuura mumwe, asi zviri nani zvikuru. Mumwe musiyano - kudzingwa basa tsandanyama kuti pakudzikamisa nzvimbo muviri uye maoko. Smith Simulator unokubvumira zvakazara pfungwa pamusoro elaboration ari kubaya tsandanyama boka. Kuekisesaiza akakwana nokuda beginners vanoda mukudzidzire magadzirirwo.

More ruzivo dzokumhanya pachii pachiitwa ichi "dobivku" pamapfudzi pashure kuita nyore chikwidzo. Chokwadi kuti chaiwo pabhenji wokudhinda kunosanganisira dzinoverengeka mhasuru-stabilizers kuti vaneta nokukurumidza kuvavarira tsandanyama. kuneta wavo unotungamirira ndechokuti mutambi rinova zvakaoma kubata projectile uye anoisa pacharo pangozi. Bench muna Smith Simulator achibvumira kunonyanyisa mutoro pamapfudzi, kunyange kana stabilizers vaneta.

dumbbell bhenji dzvanya

We kare munoziva kuti uku pamafudzi ake barbell, zvino inokwanisika Simulator - dumbbells. Kubva pfungwa nemaonero yechiitwa michina zvakafanana yapfuura maviri. Zvisinei, izvozvo ane zvayakanakira ayo nezvayakaipira. Pakati zvainovhiringidzawo shoma ndewe womumhuri ndechokuti uchishandisa uremu dumbbells isingasviki kurema netsvimbo. Asi guru amplitude compensates nokuda drawback ichi uye unokubvumira kushanda zvakadzama kupinda tsandanyama, iro zvechokwadi ndinoiitawo. Uyezve, kana ruoko mumwe ari oga goko zvikuru zvinobatanidzwa tsandanyama stabilizers. Ivo vanobvunza maoko zvoga kubva nemaonero yakaitwa amplitude kupfuura panguva pabhenji kuti kubhawa.

Naizvozvo, ichi akakodzera vaya vari kutsvaka mhinduro yomubvunzo: "How download pamapendekete pamwe dumbbells kumba?" Uyewo, dumbbell mari anenge munhu wose, mukusiyana kune yainetsa uye zvinodhura tsvimbo. Chokwadi, ichi hachisi rokupedzisira muviri uyu mhando kuomesa, asi kunongova chimwe nechimwe.

The fudzi broach (tsvimbo aizosvika chirebvu)

Chimwe chinobatsira inokosha muviri, pasina izvo kuti mapendekete makuru zvakaoma chaizvo. Sezvo nezvawagara muviri, fudzi broach kunosanganisira zvose Delta matanda. Panyaya iyi, chikuru mutoro weveta rwemberi danda, izvo zvinokosha zvikuru. Chekutanga, dhipatimendi ichi kwagara lagged mumashure kukura nokuda kwayo anatomical nerevane munhu kashoma. Chechipiri, danda riri chaizvo guru, saka anopa pamafudzi vapedza anoyevedza kuona.

kupatsanura zviitwa

In kukurukura mubvunzo sei kuti zvakanaka uku pamafudzi ake, kune boka kurovedza wechipiri. Kusurukirwa kurovedza zvainanga dzakananga tsandanyama achingobuda ropa kufadza yepamusoro. Ivo pachavo musamutsa zvikuru kushanda tichitarisa simba uye kwetsandanyama, asi pamwe kurovedza kunogona kuzadzisa nemigumisiro yakanaka. Uyezve, nemhaka kuzviparadzanisa nevamwe anoratidza zvinokwanisika kugadzirisa chimwe tsandanyama dhipatimendi, pasina kukanganisa vamwe.

Nokuita zviitwa izvi mushure pechingoro kunogona kunonyanyisa mutoro pamapfudzi. Heavy Zviidzo ichi mhando kudzidziswa harudikanwi. Pano pakutanga ndiyo yakanaka unyanzvi. The mutambi anofanira kunzwa tsandanyama iri yakatakura munyika yose kufamba. Saka, ngatidzidzei kuti zvakanaka uku pamapendekete uchishandisa dumbbells pamwe oga kurovedza.

rutoto dumbbells

Zvichida ichi ndicho muviri elaboration paavhareji (divi) deltoid tsandanyama masumbu. Sei uku pamapendekete naro? basa iri, uyewo mamwe insulating muchiitwa zvinoda kufadza pfungwa yacho mutambi. Edza kusimudza masimbi imhaka avhareji danda deltas. Kuti aite izvi, maoko enyu ngaave sandara uye noku muviri. RINOFAMBIRA havagamuchirwi, sezvo zvikuru kanganisa kubudirira nokudzidziswa uye kubviswa kubaya tsandanyama mutoro. In rezasi uye yokumusoro pfungwa yacho amplitude chinhu chinodiwa kuti chiduku kumbomira. Zvinokurudzirwa kuita nokukurumidza kuwedzera (asi regai kushandisa inertia), uye zvishoma nezvishoma kunyura. Panguva anoburukira une kunzwa unopfuta manzwiro ari pakati Delta ari danda. Yechiitwa kunogona kufanana maoko maviri panguva kamwe, kana vakaparadzana, kana rave. The chikuru ndechokuti kutevera yakanaka unyanzvi.

Nokusimudza munhu dumbbell pamberi

It anoshandisa imwe nheyo sezvo muzvirevo muviri, chete ikozvino kubaya tsandanyama ndiye pamberi danda deltas. Anopa pamapfudzi ake yakakwana zvinopindirana chitarisiko. Sezvo pachiitwa ichi zvakavaomera zvikuru kuti tsandanyama, Zvinokurudzirwa kutora dumbbells duku kuramba zvakakodzera unyanzvi. Simudzai maoko avo anogona kubata chero asi inonyatsobudirira kwavakarerekera - apo muzvanza akatarisa muviri.

Rutoto pamusoro dumbbells ari pamateru

Wechitatu muviri pamwe zviyero inobva ichocho sezvo yapfuura maviri. Zvino, basa anopinda posterior rwonzi pamafudzi tsandanyama. Kutanga chinzvimbo mune iyi anosiyana kuti muviri anofanira tilted zvokuti akatosvika noku pasi. Kuti uvandudze pfungwa kubatana tambo pamwe pamafudzi, unogona zororo kuzorwa musoro ari rusvingo bhenji. Hands vanofanira kurera zvakanaka, asi nokukurumidza uye akakotamisa - kupfuura zvishoma nezvishoma. Kuti tiwedzere sei, unogona mukotamise navo panguva emaoko zvishoma.

Ivan Kuchin dilution

Pano pane zvakafanana kufamba sezvo muzvirevo muviri, asi muviri anoramba wayo sandara nzvimbo nokuda chinokosha Simulator. Chiitwa ichi kwete chete anopa zveshure delts accented mutoro, asi anosimbisawo diki tsandanyama ari rotator cuff, fudzi kubatsira chikuru tsandanyama kusvika zvose muviri. Zvinokurudzirwa kuti kuderedza ruminant pakutanga zvakaoma pamafudzi, ane zvishoma uremu.

How download pamafudzi nokudzidziswa urongwa

Zvaakanga aongorora dzinokosha Muchiitwa ichatibatsira muna elaboration pakati pamafudzi, tarisa sei kunyora kudzidzisa purogiramu yakanaka, havana kuitira kuti yabudisa kunonyanyisa mugumisiro.

Saka, kutanga mafudzi sebvudzi mikoko nezvinhu muviri, uye pedza - insulating. The pamafudzi vaiva guru uye simba, ivo havadi chaizvo pamwero mukuru uremu uye yakakwirira reps. Naizvozvo, zvinokosha muviri zvakakodzera kuita kuti nguva 15 chete yakatarwa, uye insulating - kusvika ka20. mutoro kunoita zvakare nyaya. Kufambira mberi mune akapoteredza mukusimbisa muviri - dzose Zvakawanikwa mutoro, ndiko kuti vave nechokwadi kuti tsandanyama usaora kushandiswa, uye ari kuramba Virtual.

Chimwe vangasimudzira inokosha ndechokuti pamafudzi zvakafanana-siyana. Sezvambotaurwa, pamapendekete kwazvo kunzwisisa chivakwa, uye zvakarurama zvakawanda anatomical zvinhu. Panyaya iyi, bandauko vadyi hakusi chaizvo simba. Naizvozvo, Delta nokukurumidza sei mutoro rakaiswa kwazviri, uye vajaire sei kugara Zviidzo, uye kune imwe mhando kurovedza. Saka, pakupindura mubvunzo sei kuti zvakakodzera uku pamapendekete muvateereri, tisingatauri siyana mukurovedza urongwa. Somuenzaniso, imwe rinofanira kuvhurwa zhimom tsvimbo, zvinotevera - zhimom dumbbells, ipapo Scott zhimom ari Simulator uye zvichingodaro.

Kusurukirwa kurovedza haisi zvikuru, zvokuti sarudzo pano. Asi iwe unogona kushandura hurongwa hwavo. Somuenzaniso, kana nhasi aiva pamukwidza dumbbells pamberi penyu yokutanga, inotevera nguva inofanira kutanga ruminant maoko dumbbells, uye zvichingodaro. Pfungwa dzinotevera vachapiwa kudzidzisa, izvo nyore zvinogona alternated. Tanga chitandadzo chaikosha vaviri inodziya-up anosvika nechiedza uremu.

Sei uku tsandanyama papfudzi: muviri dzakaoma

Basic muviri Yakaitwa 4 nemhando uye voga - matatu. On nhamba repetitions nokuda nechigadziko uye nevamwe kurovedza ataurwa pamusoro.

First nezvechisarudzo:

1. Bench wokudhinda barbell Smith Simulator.
2. Rutoto Hand ari Simulator.
3. Rutoto pamusoro dumbbells.
4. Nokusimudza dumbbells mberi.

Ipfungwa Second:

1. vamire barbell bhenji wokudhinda.
2. Nokusimudza dumbbells mberi.
3. Rutoto vamire dumbbell.
4. Rutoto pamusoro dumbbells ari pamateru.

The pfungwa yechitatu:

1. Press pamusoro dumbbells vagere.
2. Rutoto vamire dumbbell.
3. Rutoto pamusoro dumbbells ari pamateru.
4. Nokusimudza dumbbells mberi.

Mapurogiramu aya kusika munhu yakatarwa. Varumbidzwa pakupedzisira achiwedzera yechipiri chawo kuwedzera chiitwa mutoro.

Vanhu vakawanda vanobvunza mibvunzo yakaita: "sei uku shure uye mapfudzi," mubvunzo uyu kwakarasika. Zvisinei, sezvo mubvunzo "Sei uku maoko ako uye mapfudzi?". Chokwadi kuti, kuita dzidzo plan, unofanira kuva nechokwadi chokuti antagonist tsandanyama akashanda kuburikidza muzuva rimwe chete.

Somugumisiro, tsandanyama zvinobatsira mumwe mubasa, kuti uku pamwe kusvikira mangwana vaiva zororo rakanaka, apo basa richava mhandu dzavo. Kazhinji kushanda pamafudzi ake kusvika chipfuva uye triceps, sezvo tsandanyama idzi muchiitwa dzakawanda inishuwarenzi mumwe, ukuwo biceps, musana uye abs ichi havabatanidzwi. Naizvozvo, hazvibviri kurovedza zvose papfudzi uye bicep kana papfudzi uye shure, nekuti mangwana chichava muviri wose ari pachipfuva uye triceps Workout kundikuvadza.

supersets

A Ipfungwa yakanaka insulating kudzidzisa supersets vari - zvishomanana muviri pamusoro siyana dzenyika tsandanyama pasina yokumbozorora. Saka, zviri superset pamusoro pamafudzi tsandanyama pamwe dumbbells chingaratidzika seizvi: ruminant maoko + + rinokwira ruoko kurera maoko ari pamateru. Vamwe Zvadaro anoenda, uye zvose inodzokororwa zvakare. kunzwisisa izvi zvakanaka kuti, pasinei elaboration kuti matanda siyana, kuti tsandanyama iri makakatanwa mukuru nguva, zvinoita kuti ayo Kuwedzera.

mhedziso

Nhasi tichasangana kudzidza uku maoko pamba uye yokurovedza muviri. tsandanyama ichi rakanyatsojeka. Kudivi rimwe, ndiye mudiwa nevarume nokuti zvakabatanidzwa nechipi, mitambo chimiro. Vakawanda ruzivo dzokumhanya panhau iyi chete kufunga sei kupomba maoko uye mapfudzi, kuti zvose zvakaipa, nekuti unofanira kuva zvakaoma.

Ukuwo, rwake papfudzi runako rakaoma aishanda uye vaifurirwa kukuvara. Zvokuti kwakasimbiswa, zvakakodzera kuedza uye kuongorora kuchengetwa zvakakwana unyanzvi. Dzidzisai papfudzi Zvakanakawo kuti kana vaida rinogona kuitwa pamusha vachishandisa nyore dumbbell. How download dumbbells mapfudzi, isu kare munoziva. Uye hapana inokosha simulators havadi pano.