Sei kudzidza kuti akasvina panze pasina achibatsirwa murairidzi

Kusundira kupota - iri rakanaka mitambo kurovedza, anobvumira kushanda mumapoka tsandanyama zvakasiyana uye kushandisa zvinobudirira majoini. Kazhinji, ayo Implementation hakurevi chaiyo michina.

Kubatsira pachiitwa ichi hazvigoni kurerutswa: kuwedzera mutoro pamusoro maoko, inotunga kupota mukana kusimbisa pectoral tsandanyama muimba chimiro nomuzongoza uye wokudhinda. Uye kana uchine kuti Inovhiringidza pamusoro mubvunzo "Sei kudzidza kuita kusunda kupota?", Ipapo muchava kufarira kudzidza pamusoro nzira kuti kukura mureza uyu beginners.

Classical waivako chidobi

Kakawanda, beginners kudzidza sei kuita kusunda kupota mumaoko, kuti ndiyo tsika nzira. pani akadaro umo munhu chinotaura tsoka uye nemaoko, achiri unobereka zita "Army" kana "kurega enhema". chinzvimbo ichi ndicho, nyore uye inonyatsozivikanwa, inogona ishe munhu nyore. Kuti tinzwisise zviri nani kuita pamusoro dzekare unyanzvi pakati kusunda kupota, edza anoramba kuita zvinotevera matanho.

1. Ndapota mira nhema. Kuti aite izvi unofanira kuisa maoko ako pasi pa pamafudzi upamhi. Back uye makumbo vanofanira kuramba ngaatarire, noku pasi.
2. Vanokunga emaoko ako, achideredza chipfuva uye chirebvu pasi. Zvadaro, kudzokera kutanga chinzvimbo.

Ngwarirai muchenjerere yakaderera musana wenyu akaererana pasi uye haana kumutswa, kana, Ukuwo, akarara mira.

dewatering kwakadaro kunogona kuitwa kwete chete pane maoko, asi pamusoro goona, phalanges kana minwe.

Kutanga kubva muvare ....

Kana usingakwanisi kuita matanho aya, ndirarame basa pacharo. Kuti aite izvi, unogona kushandisa yakasiyana muviri nzvimbo - kumira nemabvi avo. Panyaya iyi kusimbisa haisi netsoka, uye pamusoro mabvi, zviziso zvemakumbo vayambuka uye yakanakisisa chikwidzo. On a ndima navo, pane imwe nzira nyore kusimbisa tsandanyama dzako muvagadzirire zvizere Implementation yacho muviri. Kana usati wadzidza sei kudzidza kuti akasvina kubva pasi, edza kuita zvakafanana kufamba, akamira pedyo pamadziro. Mira pedyo nayo (kana zvimwe wehunyambiri ndege pamusoro) uye maoko enyu sezvo iwe kuti kuzviita pasi. Kuchengeta nzvimbo nomuzongoza kururamisa uye dzenyu patsoka fudzi-kufara kunze, atsaudzire emaoko, kuunza muviri pamadziro. Mberi, anotora mweya, anombotwasanudza, exhale. Kana tsandanyama kuwana simba zvishoma, unogona kuomesa muviri ichi, vakamira kure parusvingo uye kuita kusunda kupota pa necheparutivi kune tote.

Sei nokukurumidza kudzidza kuita kusunda kupota?

Pane muchiitwa dzinoverengeka nokure mukusimbisa muviri kukubatsira rikurumidze kukura yemitambo maatomu akafanana. Tanga kugadzirira nyore nzira, nokuita pabhenji wokudhinda pamwe dumbbells. Kakawanda, zviri kuitwa musi sandarara paupamhi bhenji.

Option Two: kuti uku ari necheparutivi. Kuti tinzwisise sei kudzidza kuita kusunda-ups chinzvimbo ichi, unofanira bhenji kana mumwe anomira kuti ichapa yakanaka dhigirii kurereka pasi.

Chero nembiru aronga pamusoro apa ringaita akanyanyisa kunzwisisa kana nekusiyana, nyore, zvinoenderana nomumwe kugwinya wako uye nemanzwiro pachako. Asi inokurudzirwa kuzvishandisa zvose, kungova rakatumbuka kubudirira unhu zvabuda apo kudzidzisa.

Chii kuyeuka vatsva?

Mira nemabvi kana kuita zviitwa ari wehunyambiri nzvimbo (parusvingo) Chokwadi, nyore. Sezvo kakawanda vanotanga vanhu vanofarira vari mubvunzo "Sei kudzidza kuita kusunda kupota?", Risina shure kurovedza muviri (Vamhanyi vechiduku, vasikana, kuyaruka). Asi zvinokosha kuyeuka imwe kuchiitwa: a lightweight shanduro ndiyo chete nokudzidza zvinokosha pachiitwa ichi. Push kupota pamwe pamabvi inogona mukukwegura, panguva imwe chete uye vasingakwanisi kuita chaiwo achapesana kupota nhema. Saka, kunzwisisa algorithm rwokufamba kuita nyore 15-20 repetitions mu rack, munobuda kuti zviome. Edza kuita kupfuura yokutanga zvizere achapesana kupota kupfuudza zvakarurama tsandanyama epfungwa.

Uyewo usakanganwa pamusoro Workout. Rokutanga kudzidza tsandanyama kuchabatsira kudzivisa nemigumisiro Workout: marwadzo, kukuvara, sprains. Regai pakudzinga kuti zvinyorwa pakarepo, akadai "mangwana Press ka100." Nani zvakakwana kuongorora simba ravo, uye kunyange kana uine chimwe chinangwa, edza kuenda nayo, zvishoma nezvishoma asi zvirokwazvo. Yeuka: yakarurama kuurayiwa zviri kusunda kuunza beginners zvikuru kubatsira pane zvishomanana repetitions chakaremara "vakakurumidza."

Zvino chii?

Saka iwe kunzwisisa sei kuita kusunda kupota, edza uye vanonakidzwa migumisiro yokutanga yakanaka. Makorokoto! Asi, achiziva kuti kwakadaro zvemitambo kubudirira iwe pamafudzi uye zvibvunze musoro mubvunzo: "Uye chii kuedza zvimwe?". Zvokusarudza mazhinji, chokwadi, nokuti zimbabwe achapesana kupota - inokosha muviri. Unogona kuchengetedza kugara tsandanyama matauriro, avimbiswa papurogiramu munhu, unogona kuedza kubudirira kunoguma 100 kusunda kupota, izvo nderwedu vatambi zhinji iri mhando nezvenhoroondo. Uye iwe unogona kuedza pachako mune imwe muchimiro muviri Somuenzaniso, vanotanga kusunda kupota pasi mbariro. Pane kusarudza!