"Mangwanani Good" - muviri nokuda magaro uye ezasi shure

"Mangwanani akanaka» (zvakanaka mangwanani) - kunzwisisa muviri kunosanganisira dzakasiyana-siyana dzakawanda tsandanyama mapoka panguva imwe chete. Zvinobatsira kusimbisa tsandanyama ari makumbo, musana uye magaro. Zvisinei, kazhinji akafuratira nokuti kutya munhu zvinokuvadza.

Zita yechiitwa akagamuchira kuti chii anotarisa souta. Panguva iyoyo vanhu havadi nayo - chikamu zvinoita kuti chete kuti chinhu chakakanganisika panguva squats. Vamwe Anovhundutsira magadzirirwo pachayo.

Chokwadi, nokuda hanya chokupika unogona mari kukuvara. Zvisinei, kuti akunde rwenze nesimba kudzidzisa, muviri rakanakira, "Mangwanani Good."

Izvo tsandanyama vari kushanda?

Pakutanga panguva yechiitwa zvinobatanidzwa hamstrings. Vanoshanda pamwechete hamstrings mabvi zvinopa mufambo. Muscle simba marunda kunokosha kuti mitambo zhinji uye muupenyu hwezuva nezuva.

Uyewo kushingaira anonzi tsandanyama-synergists, izvo kuita pamwe chete nevamwe. Izvi zvinosanganisira gluteal tsandanyama uye adductor Magnus tsandanyama. Gluteal anokonzera ndichisveerera, hudyu kutenderera, uye mapato avo kurutivi. Most kutungamirira - mhasuru duku, rinova mumabasa ose hudyu kufamba.

"Mangwanani Good" - chiitwa kuti kunosanganisirawo diki, asi zvakakosha kwazvo erector spinae tsandanyama, izvo zvinoita kwete chete kune simba musana, asiwo mamiriro utano uye zvakarurama gait.

Zviine ngozi maekisesaizi?

Sezvakaita chero rimwe basa mumuviri, pasinei zvose zvakanakira uye aishingaira kushanda mapoka tsandanyama zvakasiyana, pane nguva dzose ngozi.

"Mangwanani Good" - chiitwa kuti zvikuru kushanda kunze musana yehudyu uye shure, asi kana asina ndiyo chete nzira uye kupfuura ngozi dzose.

Njodzi yokukuvadzwa ndiyo soro panguva apo muviri pedyo kuenderana ne pasi. Panyaya iyi, kufadza kurema barbell vomanikidza nomuzongoza. Kana isiri ano, uye insufficiently simba shure tsandanyama vanoshandiswa nzira kuchipatara.

Kana iwe uri munhu ruzivo, regai kumhanyira kuita basa mangwanani akanaka, shandai kutanga pamusoro squat uye yeRomania deadlift.

Uyewo, ziva kuti zana muzana kwete kushandisa apo zvakakodzera kuti vaedze chaizvo inorema masimbi. Panyaya iyi, chinhu chikuru - unyanzvi, uye kana uchida kushamisira simba, pane zvimwe zvakawanda vakachengeteka nzira musana.

Maitirwo "mangwanani Akanaka"?

Kuekisesaiza sokuti akanaka nyore zviitwe, asi zviri zvisinei kuyeuka mashomanana mitemo nyore:

• Chokutanga, unofanira kudzidza squat zvakanaka.
• Uise nedanda necheshure deltoid tsandanyama, zvichaita kudzivirira chiitwa. The chepamusoro shamhu ndiyewo zvinogamuchirika, umo kana ikawanda mutoro pamusoro hamstrings uye tikarega shure.
• Urege kusendama kukwira chaizvo kuenderana ne pasi kana, kuipa, pazasi. Zvakakwana kugara vangasvika 15 madhigirii pamusoro dzakafanana.
• Chokutanga, tora kurema kuti 25% kuti yauri kuita Kugara kupota, uye ipapo zvishoma nezvishoma nokuwedzera mutoro.
• Musingaiti chiitwa pamwe twasu makumbo. Saka kubhawa zvakaoma kwazvo kuenda mberi, nokusika kunyanya kumanikidzwa pamusoro rezasi shure.

Exercise "Mangwanani Akanaka" nedanda magadzirirwo rakafanana squats:

1. Tanga yakafanana squat. Mira netsoka dzenyu papfudzi-upamhi kunze. Vanoisa barbell pamafudzi ako, ndatura befu uye sungisa yenyu abdominal tsandanyama.
2. Tanga muhudyu shure, zvishoma achipfugama yenyu. Chengeta muhudyu shure, achideredza mutumbi iri rinenge zvinofambirana pasi. Panguva yakadereresa nguva repasi gumbo vanofanira kuramba perpendicular pasi nemabvi enyu zvishoma hwakakungwa.
3. Zvishoma nezvishoma kuuya hudyu mberi uye kusimudza muviri. Saka imi munoti yokurovedza muviri, "Mangwanani Good."

Kuekisesaiza ndiko nyore kushandisa, asi zviri nani pakutanga, kana muchiita pachako, kuzoposhera unyanzvi pavhidhiyo, kuitira kuti unogona kuongorora kukanganisa.

zvakasiyana

Kana ukaona zvakaoma kana haugoni kuita muviri ane barbell, pane zvakasiyana shoma:

• Tiine kwakavharwa nenyama bhendi. Ipfungwa ichi waanodzikisira mutoro pamusoro musana uye anobvumira kuti zvinobudirira mogadzirisa magaro uye hamstrings.
• With dumbbells. Tora rimwe dumbbell zvakakodzera uremu uye chengeta pasi zamu. Ichi chisarudzo chakanaka kudzidzira unyanzvi vasati kutamira kune kubhawa.
• Isometric "Mangwanani Good." Zvishoma nezvishoma repasi anenge kuenderana ne pasi, ipapo kugara munzvimbo idzodzo 2-10 masekonzi uye kudzokera panzvimbo yayo yepakutanga. Isometric muviri - nzira yakanakisisa nokukurumidza kuivaka.
• "Mangwanani Good" rimwe gumbo. Ichi kuoma shanduro Muchiitwa anoitwa musi mumwe gumbo. Kunoitawo kuti kuwedzera simba uye kurovedza pfungwa mwero. Asi chenjererai kwazvo.

Exercise zvinogona kuitwa chero weighting: ngetani, Pancakes kubva nemizariro, uye zvichingodaro.

mhedziso

"Mangwanani Good" - chiitwa kuti zvinobudirira anoshanda pamusoro gluteal tsandanyama, hamstrings uye tikarega shure. Zvisinei, munhu anofanira kungwarira zvikuru kwaro Implementation, sezvo kutadza kuita zvigadzirwa kungatungamirira makuvaro akakura.

Kana usina kupiwa chero chiitwa kushanduka, unogona achiri kupa mutoro yakakwana pamusoro chipfuro tsandanyama pamwe squats, uye deadlifts.