Kurovedza shure panguva yokurovedza muviri: netsvimbo chebasa kuti bhandi

murume akasimba kunoratidzwa rwakafara mapfudzi, maoko simba uye simba musana. Kana maoko kazhinji tingosiyana mukurovedza kwacho, kumashure dzimwe nguva inoramba "kunze mijenya." Zvino raiva shure tsandanyama kuchinja mamiriro ako uye kupa pfungwa massiveness mutambi wacho nhamba. Chii kurovedza zvinogona kuitwa yokurovedza muviri kuti Workout shure?

deadlift

Chiitwa ichi hunobviswa iine Streats. Power chezano - mumwe chikuru anoranga nokuda Triathlon, izvo zvinoita kuti zvinyatsobuda 70 muzana tsandanyama. Nokuti mugumisiro maekisesaizi ichi chinodikanwa yairova mamwe uremu. Asi kuti panguva iyoyo kudzivisa shure kukuvara, vanofanira mukanyatsochengeta vanoomerera ayo Implementation unyanzvi. Uye nokuda kuti kutanga unofanira kushanda chete diki uremu uye bedzi rinotungamirirwa murovedzi.

Musimboti wacho deadlift iri nyore - unofanira atore gora amire pachikuva, uye akamira naye. Zvingaita kuti migumisiro haasi kudzidzisa kwakadaro. Asi ichi kufamba nyore ari kusashanda zvakawanda tsandanyama kupfuura mamwe maekisesaizi.

Achitaura zvigadzirwa, zvinokosha kuziva huru chinoumba kuti unofanira kurangarira, vachiita deadlifts - ngaatarire shure. Anomutsigira nokuchengeteka repasi vertebrae vatambi vakawanda vanoshandisa uremu bhandi. Uye kuti vachengete akawanda uremu muruoko rwake panguva yose yakatarwa inogona kushandiswa gymnastic anosungira.

Thrust shamhu bhandi yakatenuka

Chiitwa ichi inogona kunzi muchikwata zvitsigiro kuburikidza iyo kwakashanda chinokosha chikamu mapoka shure tsandanyama. Thrust shamhu bhandi yakatenuka kuchabatsira beginners uye ruzivo Vamhanyi kuwedzera uwandu kwetsandanyama uye kuvandudza mamiriro ako.

Inokudziridza zvinotevera mapoka shure tsandanyama: latissimus, hombe, rwakapoteredza, biceps undovakira chikamu deltoid, rhomboid tsandanyama uye "trapeze".

Thrust tsvimbo imire akaita nezuva nokudzidziswa shure shure simba vaise. Vamwe vatambi vanoshandisa pachiitwa ichi kupa chimiro kuti musana tsandanyama uye kushanda kunze nemapoka madiki kuvapa zororo.

The yakanakisisa chingaitwa pachiitwa ichi chichava basa rokuita 3-4 anoita 10-13 repetitions. Over imwe nzira zvakafanira kuramba chete kwekona kuti zvaidiwa mutumbi.

How kuita zvishuvo?

Funga kuti zvakarurama kuita tsvimbo vaise pamateru. Chidobi achiumbwa kubva bhuku nzvimbo rinova rakafanana huru. Zvakakodzera atore pamusoro pamutsipa kubata uye fudzi upamhi, shure yakananga, muviri kurereka mberi panguva necheparutivi rworwendo anenge 30. Makumbo zvinofanira hwakakungwa pamabvi, uye mashizha - vakarambana muruoko. Maoko pokutangira nzvimbo inofanira kuva chaizvoizvo perpendicular kune pambiru. On the exhale, kutanga kuzadzisa zvishuwo. Emaoko yaifanira newokuti mumwe, kwete achiraswa navo kure. Kana mutsipa uri bhandi vaipisa chipande sezvo pedyo sezvinobvira uye ipapo kudzikisa pakapuranga kusvika kwokutanga nzvimbo.

Chii chakakosha kurangarira?

Thrust tsvimbo kuti bhandi unokubvumira kushandura kumikidzo mutoro zvichienderana chii tsandanyama boka inoda imwe basa. Izvi zvinogona kuitwa nokuchinja upamhi kubata uye kuteura mutumbi.

Kana iwe simudza mumutsipa kupfuura fudzi upamhi, iyo amplitude reMovement zvichava zvishoma, uye kupfuura zvose mutoro panguva vawane latissimus dorsi tsandanyama. Kana matanda kudhonza bhandi anomhanya rakamanikana kubata, zvikuru ipapo kutanga kushanda biceps venyu, amplitude inofamba inowedzera.

Zvinokoshawo kuyeuka kuti pane imwe chakavanzika, izvo hwakazara huru tsvimbo yakatenuka - kubata kunogona mberi uye harungashandurwi. Plus yakananga kutaba ndiko kushandisa rokumusoro chikamu latissimus dorsi, uye kubvisa - kutora chikamu pachiitwa pamusoro trapezius tsandanyama.

Reverse kutaba kunoita munhu akanaka "unyatsoona" rezasi chikamu latissimus tsandanyama, asi vamwe mutoro anotora biceps.

MAZANO traction

Kudhonza tsvimbo kuti bhandi vakauya zvinozoita, zvakakosha kutevera mazano aya vatambi:

- Kuti aite muviri zvakanaka, pasina jerks.

- Shandisa gymnastic anosungira rokubata pamutsipa yose yakatarwa. Vakawanda vanoti kushaya anosungira inobvumira kusimbisa honokono netsandanyama. Izvi pamwe wechokwadi. Asi kuwana ichi, nomutambi anorasikirwa pamberi huru chinangwa - kukudziridza musana netsandanyama. Zviri nani kushandisa anosungira panguva honokono traction uye kudzidzisa ariega.

- Chengeta yenyu shure ngaatarire. Nemhaka iyi "tsika" uchakwanisa kuramba chakamira mabhero yayo yose uye kudzivisa refu "kuenda" kubva nokudzidziswa muitiro nemhaka yokukuvara.

- Run vaise kuita bhandi rake, uye kwete muchipfuva chake. Zvikasadaro, kurovedza muviri ichi chichava chikuru mutoro kunobva kuna deltoids uye latissimus uye mamwe mapoka tsandanyama huru kuramba pakachengeteka ichimirira.

vakwikwidzi vakawanda mafungiro akasiyana kuti vaise tsvimbo yakatenuka bhanhire. Mumwe anoona izvozvo zvisingakoshi pachiitwa chete kunzwisisa pamwe deadlifts, uye mumwe ariwana rinoshanda mhinduro kuti kukura shure netsandanyama. Uyezve, vatambi dzimwe nguva anosandudzira yakaoma unyanzvi kuti traction kuti bhandi, uye yakakwirira kudyiwa simba painenge aurayiwe. Asi wakati Inoziva pachiitwa ichi, uchakwanisa kuita kunoguma pakurovedza simba kunyange nani.