Sei kusarudza bhandi inorema mitambo?

In horo nechimwe pane vanhu vari chokwadi kuisa bhandi pamusoro rinorema mitambo kurovedza. Pane vatambi kuti havaoni pfungwa iri kushandiswa michina yakadaro kana kurishandisa bedzi mabasa wacho pedyo. Chii Chisarudzo yakarurama? Nei vachida bhandi inorema mitambo? Sei kusarudza mudziyo kuti kurovedza?

sarudzo

Nei here kushandisa bhandi inorema mitambo? Kazhinji, ake zvaipfekwa kana kuita dzidzo simba, pandaishanda anoyevedza nhumbi. Takapfeka bhanhire, nomutambi anoita ake gobvu kamwe, nokudaro vachiwedzera pachiyero intra-abdominal kumanikidzwa. Uyewo, izvi zvinoita kuti yakachengeteka zvakakodzera pamusoro intervertebral discs ari kunofambira mberi chinzvimbo. Nemamwe mashoko - kushandiswa michina yakadaro zvinoita kudzikamisa lumbar tsandanyama uye kudzivirira kukuvara.

Zvakakurukurwa kushanda

How kupfeka aisunga bhandi inorema mitambo? Zvinofanira kucherechedzwa kuti kushandiswa michina yakadaro yose kudzidziswa muitiro hazvina musoro. Uyezve, sarudzo iyi inokanganisa mamiriro tsandanyama.

Pane mitemo shoma kutevera izvo unokubvumira kutsausa bhandi rinorema mitambo kunobatsira yakachengeteka muviri:

1. Pfeka giya ichi inokurudzirwa chete pamberi nzira michina mitambo, iyo inoitwa munzvimbo pamusoro mumusoro wako kana anoshandiswa kuwedzera mutoro kana kuita zviitwa yakamira chinzvimbo.
2. Apedza kutaura yakarumbidza kubvisa bhandi.
3. With dzose kushanda mudziyo vainyatsotarisirwa inofanira kubhadharwa kuti kwerunyararo tsandanyama mataurire pachaunga.
4. Kushandisa inorema mitambo bhandi anofanira kuitwa hapana zvinopfuura 10 repetitions. Zviri nani kushandisa kushanda vaifanira uremu.
5. Paunenge vajaira midziyo mitambo, imwe nguva anodawo kuti anoyevedza guru pakati abdominal tsandanyama, unofanira kuedza zvishoma nezvishoma kurega bhandi.

shepi

Kunhonga bhandi rinorema mitambo oga zvinodiwa, vainyatsotarisirwa zvinofanira akaisa pfungwa fomu. Mudziyo anogona zvakafanana upamhi achitevedza yose urefu kana kuwedzera zviri loin.

Zvinoita zvakawanda musoro kutenga yakafarikana bhandi inorema mitambo uye zvishoma nezvishoma vajaire nayo. Zvichida michina yakadaro haisi saka dzinokodzera beginners. Zvisinei, sezvo kunoitika Via yunifomu zvechokwadi tiine muviri dzimba.

zvinhu zviri Construction

Nhasi anosimudza masimbi kupfuura vose bhandi chedebwe zvechokwadi uye huida, jira uye chakaita zvokugadzirwa zvigadziko. Yega ine mikana ayo uye nekuipira zvichienderana kushandiswa michina.

Mitambo nedehwe mabhandi vane refu upenyu basa uye saka ndivo chisarudzo kupfuura zvinodhura. Unorema zvibereko muchikwata ichi vakapakata akasimba simbi zvikorekedzo pamusoro maviri Pin.

Mabhandi huida chokuita bhajeti muchikwata. Panguva iyoyowo, mabhandi idzi dzinoratidzwa siyana kugadzirira nenhumbi.

Chakaita zvokugadzirwa mano vari akakodzera kushandiswa neavhareji uremu. Kazhinji, nhaka Velcro fastener.

mhando

Pari zvino pane zvinotevera mhando bhandi uremu :

1. Classical mhando - vane widest chikamu riri munzvimbo lumbar yemunharaunda rakatetepa, kuti ndiye yakabatana mudumbu.
2. Wide bhandi - zvakawanda hombe kupfuura kushanda Chikamu achienzaniswa kwakajairika zvigadzirwa.
3. Jira mabhandi - akaita rejira gobvu. Vatambi havasi kudzivirira sezvo yakavimbika rapazasi musana, sezvo pamusoro kusarudza. Naizvozvo, midziyo iyi nani kuti ruzivo vatambi.

zera

bhandi anosimudza masimbi kupfuura vose kunokosha chaizvo kusarudza, kwakavakirwa parameters zvomuviri wako. Kana kutenga zvemitambo nhumbi chitoro vanofanira kuedza kamwe zvakare pamusoro bhandi. Kana vachirayira mudziyo paIndaneti, Zvinokurudzirwa kuti Nyatsodzidza ndeiya yakaita afoot netumedu vaburitsi.

Pakupedzisira, unofanira kugara tichiyeuka kuti Vhoriyamu abdominal nzvimbo anogona kukurumidza kuchinja mune kana mirayiridzo kusvikira kurovedza. Saka, zviri nani kupa zvinodiwa Weightlifting mabhandi pamwe chinjika simbi dzemabhande emabhurukwa mune zvakawanda.