Kushanda-kups grip grip - nzira inobatsira yekuputira triceps nemamwe misumbu. Alternative

Kuita mitambo mumagariro anonzwisisika nguva dzose kunobatsira hutano. Kunyangwe kana munhu asina mukana wekupinda gymini nekuda kwechikonzero chero chipi zvacho, kana kuti achingosiyiwa basa, anogona kugara achiwana imwe nzira, panozova nechido. Nokudaro, ruzhinji rwezvidzidzo pazvifananidzi kana nekushandiswa kwemudonzvo zvinogona kushandurwa zvakasununguka nemamwe maitiro. Imwe yeiyo inokonzera-kups nechisungo chiduku chinobvumira kuti triceps dzive dzakaputirwa zvakakwana, pamwe nechomukati chechifuva, mapepa nemisumbu ye trapezoid. Ngatiedzei kufunga nezvekuita izvi zvakadzama, kuitira kuti tisaita zvikanganiso mune nzira yekushandiswa kwayo uye kubvisa chigumisiro chepamusoro kubva pakudzidziswa.

Ichokwadi, kupomha kwemafupa ose kunobvira pasina kuenda kumitambo. Ichokwadi, mamiriro acho haazove akakurumidza kana kutora nguva yakawanda, asi chokwadi chinoramba chiripo. Kushongedza nechingoro chiduku kunokubvumira kupomesa truceps kutanga, hapana chakaipisisa kupfuura kudzvinyirira bhari nechisungo chiduku. Kuti uite, unofanira kutanga utora nzvimbo yepakutanga. Iko kuisa pfungwa pazvikamu zvina, sezvinowanzoitwa push-ups, chete zvanza zvemaoko zvakasarudzwa kana imwe pamusoro peimwe, kana kuti inobatanirana nemafungiro nemagunwe, zvichienderana.

Iwe unogona kusarudza uye kwete chaiyo chimiro chakanaka, asi chinonyanya kukosha - kumiti yemichindwe emaoko akanga ari pakati pemuviri pawakakotama. Kunze kwekufamba kwavo pasi kana pamusoro pebhokisi kunobvumirwa, zvose zvinoenderana nechinangwa chekubuda ropa ichi kana icho chikamu chemarceps kusvika pamwero mukuru. Nokudaro, anenge ose mutoro unowira zvakajeka pamaoko. Ingo usakanganwa kuti muviri haukotamidzi kana kumusoro, asi wakamira wakaenzana kusvika pasi, shure kwaive kwakanyarara.

Zvakakosha kupfugama maoko ako zvishoma nezvishoma, kuwira, kunyanya kubata bhokisi kusvika pasi. Kusvetwa nechisungo chakareruka panguva yekugadziriswa kwemaoko kunofanira kuitwa pamwero wakakwirira, uye mushure mokunge wakanyatsogadziriswa, pause pfupi inofanira kuitwa nokuda kwekuwedzera kwemajeri. Kubuda kwemazuva kunoitwa panguva yekuwedzerwa. Mushure mekunge mazadza nhamba yakarongwa yekudzokorora, zvakanakisisa kuponesa mitsipa kwemaminitsi 1-2, uye panguva yekushanda kweiyo yakagadzirirwa simulator kana imwe "iron".

Kubva pakukurukurirana kwave kwakatanga pamusoro penzira imwe nzira yekuputa, zvakakosha kurondedzera muchidimbu kushanda kweflexor training. Kuvhara kubata zvishoma kunongotora nzvimbo yekuzadza zvizere zve biceps ine barbell kana zvimumumu, asiwo vane zvigaro zvakawanda. Kutanga, panguva yakadaro-yakakonzera, maoko anonamatira pamakona uye mapepa epafudzi, anopa mutoro mukuru wemisungo ye biceps musungo, pane kushandisa tsvimbo. Chechipiri, kusimbiswa nechisungo chiduku, kufanana ne-push-ups, inobvumira kwete kungozadza muviri mumwe chete, asiwo kuumba kukanganisa mune dzimwe dzakawanda. Kunyanya, yakadaro ndiyo yakawandisa yakawanda, iyo mitsipa ye trapezium, kusvika pamwero kunyange pectoral uye zvinotyisa. Zvisinei, zvakafanira kutevedzera nzira yekuita basa racho nenzira imwechete iyo kukumanikidza kunoda kunoda kubata.

Muchikamu chinoshanda, iwe unofanirwa kuita mutsekiti wemuviri kusvika pamusara wepamusoro kusvika kumucheto wepamusoro chebhokisi uye kuita pause. Zvadaro zvinotevera kuwedzera kwemaoko, izvo zvinoitwa zvishoma nezvishoma. Kurambidza kwekutenderera kwemuviri uye kuwedzera kunobatsira kunokosha mukuita kwakakwana kwekushanda.

Izvi zvinotungamirira kumhedziso yokuti kushanda mumuviri wako dzimwe nguva kunoda munhu kutsungirira uye kuchiva, panzvimbo yekushanyira gyms. Dzimwe nzira dzokudzidzira dzaizivikanwa kare kare, uye mune dzimwe dzidzo dzekudzidzisa, incl. Hondo yehondo, iyo ndiyo nheyo yekuwedzera simba, kukurumidza uye kutsungirira maitiro.