Program kungosunda kupota. Mhando kusunda kupota

Dips vari nyore, regai zvinoda Mamiriro ezvinhu uye namano. Muchiitiko chino, unogona kubudirira zvinoshamisa zvabuda, akapa kuti kusunda kupota chirongwa kwakarurama, uye makirasi inoitwa nguva dzose.

Zvii zvinogona kuwanika?

1. Development kutsungirira uye simba.
2. Development pamusoro nounyanzvi, simba uye nokukurumidza unhu.
3. Mwero akavaka-up of netsandanyama.
4. Kusimbisa pamusoro fudzi bhanhire uye muchina.
5. Kugona kudzora muviri wako zvakanaka.

Izvo tsandanyama vakadzidziswa?

Vanobatanidzwa basa mumapoka tsandanyama zvakasiyana. Zvose zvinoenderana chokupika zvokushandisa uye mhando maekisesaizi. Kazhinji, mapoka matatu basa: deltoid, triceps, pectoral. Uyezve, munomimina chewaini, uyewo kunofambira mberi rudzi - musana tsandanyama, makumbo uye intercostal.

Mhando kusunda kupota

Kune mhando dzakawanda, paunogona kusika munhu zvichienderana kuekisesaiza a. Push kupota zvinogona kuoma, nokudaro kuti vabudirire imwe kushanda. Zvichienderana chii boka tsandanyama anofanira kukudziridzwa, kushandisa muviri pamwe vamwe Hands. Push kupota kuti beginners anogona kuitwa nenzira itsanangudzo musimboti. Saka, pamwe chete chaiwo muviri zvinogona kushandiswa yakatetepa kana yakafara maoko, inotunga kupota paruoko rumwe, pamwe Zviidzo, ane kusimbisa pamabvi ake, pakubudiswa tsoka pamusoro pabhenji, chaizvo maoko, zvibhakera uye minwe.

waivako chidobi

Pasina zvakakodzera Nzira zvinodiwa mugumisiro haigoni kutarisirwa. Zvakakosha kuyeuka kuti panguva yechiitwa tsandanyama vanofanira kunzwa, saka zvakakosha kuti kukwanisa kufunga pavo. Hatifaniri kukanganwa pamusoro kufema: kuburukira - kufema, kukwira - exhale. Apo kusunda kupota shure kutwasanudza, magaro havamutswi. In kwokutanga nzvimbo kuchengeta maoko rukabata. Muviri kudzikiswa vachikotama maoko panguva emaoko. Chest sezvo pedyo sezvinobvira pasi, asi isingatsiki nayo.

pushups maitiro

Kunotangwa siyana mugadziriro kudzidziswa beginners uye ruzivo vatambi. Pane zvirongwa pamwedzi, pana 6 mavhiki, mavhiki 15, chirongwa "100 kusunda kupota", "10 X 10" uye vamwe. ruzivo dzokumhanya zhinji vanoumba boka kurovedza woga.

kusunda kupota chirongwa hunovapo kubva pasi, zvichienderana nokudzidziswa zvinangwa. Kana uchida kuwedzera simba rako, iwe unofanira kuita vakawanda repetitions. Kuwedzera tsandanyama zvakakodzera musingabati zvinopfuura 12 repetitions, asi kuti kunyatsotevera kuongorora chokupika magadzirirwo, uyewo omesa yechiitwa, kureva kusundira kupota paruoko rumwe, shandisa mubato kushandisa Zviidzo.

kusunda kupota chirongwa kubva pauriri kungasanganisira siyana kurovedza, apo vaifanira kushanda imwe boka netsandanyama.

nokuti triceps

With avhareji maoko

Maoko pamusoro pamafudzi upamhi kunze. Emaoko hunotaura shure, pfungwa michindwe, nemimwe mberi. Tsoka dzavo sezvo zviri nyore, asi varege kuva kupfuura pamafudzi upamhi kunze. By vaikunga emaoko maoko vari musana uye zvinenge yakabatana mutumbi. Kana pfungwa nezvibhakera, zvigunwe kutendeukira nechomukati. Chance chiedza chisarudzo - maoko pamusoro pabhenji, tsoka pasi. A zvikuru kunzwisisa shanduro - maoko pasi nemakumbo ako pamusoro pabhenji.

With nhete Pfungwa maoko

Hands zororo pamusoro pasi pa muchipfuva pamwero, michindwe vari pedyo, minwe hunotaura mberi. Makumbo pamusoro upamhi muchipfuva, anogona kuva zvishoma vakwanise. Kana iwe dzakapeterera emaoko enyu kufamba shure uye zvishoma kurutivi, chipfuva chake zvishoma anobata muchanza. Izvi mhando kusunda kupota vaiona nyore. Mukuwedzera dzichiri triceps uye pamberi danda deltas.

For pectoral tsandanyama

Hands zororo pamusoro pasi, achivaisa anenge kaviri sezvo sevanoshamira pamafudzi, emaoko saka tora muruoko, omerera yemichindwe, nemimwe mberi. Feet kupfuura papfudzi upamhi regai kubereka. Kana iwe dzakapeterera emaoko ako anofanira kuva nguva dzose rinotungamirirwa kumativi. Magaro kumusoro Regai kusimudza kana vanobwembura - muviri inofanira ngaatarire. Unogona kuita yanyatsosimba kana lightweight shanduro, sapamazuva muviri pamwe avhareji Mumaoko. Kana pfungwa iri nezvibhakera, zvigunwe vadzoke.

Nechinyoreso Kumikidzo ruoko rumwe

Kuti urambe wakatsiga, makumbo anofanira kuiswa sezvo nevakawanda sezvinobvira, maoko kupfuura papfudzi upamhi. Mumwe ruoko shure kwake kutanga. Kusundira kupota panguva kugokora achinongedzera kurutivi. Kuekisesaiza anovandudza ari pectoral tsandanyama uye triceps. Kuti abate nomuviri zvakanyatsoenzana vanoda zvakanaka dzakabudirira wokudhinda.

monica

Pachiitwa ichi, vanopfeka chinokosha vanamajasi vane zviyero kana kupfeka seri nemotokari netsvimbo. Kana yechipiri, unogona kukumbira mutevedzeri kuona kuti ari kuedza haina kuwa.

paminwe

Chiitwa ichi anovandudza simba rakanaka brushes uye kunosimbisa mapfupa. Unogona kuita muviri pamwe paavhareji, ane yakamanikana uye yakafara mashoko maoko. Kana minwe simba, unofanira kutanga kusimbisa ruoko pedyo zvishoma akaoma muviri.

With maoko

Nokuti zvakanaka kudzidza tsandanyama vachishandisa anokosha Pazvibato. Panyaya iyi, iyo yakawedzera kuwanda inofamba. Asi, Pazvibato inogona kushandiswa iri muchanza zororo. Nemhaka zviri kusunda kupota mhando iyi kukura simba quality, nomutambi anodzidza kuti zviri nani kudzora muviri.

With donje

Chiitwa ichi kutanga nounyanzvi, simba uye nokukurumidza unhu. Arms uye makumbo vanofanira kuisa kupfuura papfudzi upamhi. Zvadaro ariswededze kuti kupfuura nyoro donje uye pasi ake maoko nokukurumidza. Munguva yechiitwa maoko kufamba nokukurumidza. Kwakadaro achapesana kupota yakarumbidza boxers nezvimwe rechiuto Artists.

Pushups. Kudzidziswa purogiramu beginners

Chinhu chokutanga kuziva nenhanho kudzidzisa, kureva sei kusunda kupota zhinji unogona kuita chimwe kusvika. Kazhinji, beginners haagoni kuita, uye 10 reps.

kusundira kupota chirongwa kubva pauriri achavaponesa zvinangwa. Kazhinji tichibatsirwa pachiitwa ichi, vatambi kuva simba uye kutsungirira. Muchiitiko chino, unofanira kuita vakawanda nzira navaduku hwatsvuka.

The zuva wokutanga yokutaura, kuti mukuru zvinoita nhamba repetitions. Zvadaro faranuka hapana anopfuura 2 maminitsi. The nzira wechipiri kuita zvishoma, uye zvakanaka. Nezuva 5 rinovira, reps - vangani kuda. Kudzidzisa ari nzira iyi kusvikira wasvikapo kuti zvakafanana uwandu reps mune seti zvose.

Akatevera chokutambudzika kurovedza zvakakodzera kuisa mureza itsva. Somuenzaniso, ungaita 15 reps. Zvino tinofanira kuita pa 25. Zvakare kuita 5 anogadza pazuva uye chitima kusvikira wasvikapo kuita nemhando dzose 25.

Zvino iwe unofanira kuenda 10 nemhando uye kumbozorora pakati pavo Wakafupisa 1 miniti. Nzira kuwedzera nhamba kusvika 15, nhamba repetitions vanofanira kanenge 3/4 pakati kunonyanyisa ayo (semuenzaniso, kunonyanyisa - 30, ipapo mumwe yakatarwa muviri zvinofanira kuitwa kanenge 22 nguva). Kana kuita 22 nguva imwe neimwe nzira, kuwedzera nhamba repetitions 1, kureva kuita 15 X 23.

nokudzidziswa mitemo

1. Asati achiita kusunda kupota kuita Workout.
2. Kurovedza katatu pavhiki, zvishoma nezvishoma kune nezuva mabasa.
3. Kuti arambe zvabuda, zviri nyore kuti manotsi.