Sei kuwedzera uwandu kusunda kupota? dzinoshanda kurumbidza

Dips havasi chete inobudirira simba kudzidzisa muviri, asi kushumira rakaisvonaka kwoushamwari-up kugadzirira kudzidziswa. Havafaniri kushandisa michina zvemitambo uye haadi kuti chinokosha mubhizimisi nguva. Zvisinei, untrained vanhu rakanyatsojeka akaoma hunoshamisa zvabuda. Saka, usati watanga kurovedzwa, zvinokosha kunzwisisa sei kuwedzera uwandu kusunda kupota svondo rino.

Sei kutora kwakarurama nzvimbo muviri?

Asati yokuzvifungidzira sei kuwedzera uwandu kusunda kupota, unofanira kudzidza kutora zvakarurama pezvaaitsigira. Saka, mukufamba neimwe nzira iri tsika nzvimbo muchanza vambozorora pasi ari chinhambwe zvishoma kupfuura kuita-upamhi kunze. Zvakakodzera tsoka uye shure akanga rwakatambanudzwa achirurama mutsetse. Chete iyi, panguva dzidzo chirongwa richashandiswa bhokisi, mapendekete, maoko, uye tsandanyama pachava zvichipindirana.

Mhando kusunda kupota

Maererano yezvakaita ruoko yokuvira kupota, kusiyanisa zvakajairika, rakafara uye yakatetepa pushups. Muchiitiko chokutanga, muchindwi wakaiswa pamafudzi upamhi. Broad Pfungwa kunosanganisira kuwana wamativi panguva nzvimbo apo honokono uye bandauko mugove vari kurudyi pamakona hama kune mumwe. With zvanza yakatetepa "zvakakwana" vari pachipfuva pamwero.

Normal marongero anobvumira maoko kuti chikuru Kumikidzo elaboration ari triceps, mapfudzi, chipfuva tsandanyama. Kana akaisa maoko nemakumbo vari kushandiswa mune navanopinda chinzvimbo, triceps uye chipfuva. Kana Mumaoko wakamanikana huru mutoro chikawira pamusoro pamafudzi.

kunonyanyisa mutoro

Kuti tinzwisise sei kuwedzera uwandu kusunda kupota, unofanira kuita reps dzakawanda panguva yokusvika sezvo kuita panyama achibvumira. Tinofanira kutanga kunzwisisa kunonyanyisa kwayo. By pokushandisa zvakarurama pezvaaitsigira, unofanira kuita kusunda kupota sokuvapo tsandanyama vanotanga kuramba. Uyezve, unogona kugadzira nguva zvaida kuti aite pokupedzisira nhamba repetitions.

Rest pakati unobatsira

Tapedza kutaura zvakakodzera kupa tsandanyama kuzorora. Rest inokurudzirwa sezvo nguva huru yakati pazuva rokutanga kusvika. Nokuti unorema untrained vanhu, nguva iyi inenge 20-30 seconds.

Hwatsvuka pakati vanga vaneta

Sei kuwedzera uwandu kusunda kupota? Saka kuti tsandanyama vanokura uye, naizvozvo, akavandudzika zvabuda, muviri anotora refu kuzororo. Ungangove, rimwe zuva pashure rokutanga Workout maoko, chipfuva uye mapfudzi achaita kurwadziwa. Kuodzwa mwoyo zvakajairika. Panyaya iyi, zvakanaka kugadzirisa, vakazochinja ichapa kunonyanyisa zvabuda, zvidzidzo richava ose rimwe zuva.

Mberi zvabuda

Sei nokukurumidza kuwedzera uwandu kusunda kupota? Zviri zvakakwana neimwe nzira kuti kuedza kuita reps shoma zvikuru kuchinjwa ari muridzi muganhu. Ungangove, havazokwanisi ichi- kuwedzera uwandu kusunda kupota unotevera sarudzo-rack. Naizvozvo, kuti vawane mberi migumisiro seanokosha shomanana kuzoshanda kare yakasimbiswa kunonyanyisa chechetere. Chete pashure unogona kuedza kupfuura muganhu uyu.

Kudzidza mapoka mhasuro siyana

Kuti uzive sei kuwedzera uwandu kusunda kupota, unofanira kufunga kudzidza tsandanyama rokumusoro muviri zvinowirirana. Zvinoita izvi humwewo Implementation pamusoro repetitions mune nomumwe Racks. Somuenzaniso, muzana rokutanga kusvika zvichibvira kushandisa zvatinosiita achapesana kupota, wechipiri nowechitatu - minwe chibhakera kana paupamhi kana nhete mu rack.

Achigadzira kwavo kudzidzisa nzira

Sei kuwedzera uwandu kusunda kupota? How musoro here kuwedzera uwandu repetitions pavhiki? Pano zvakafanira pfungwa yaro kunonyanyisa. Somuenzaniso, ari kusunda-up 20 vakaomerwa zvinoita muviri. Kana aida mugumisiro uri 100, muna uwandu kudiwa zuva kuita imwe nhamba repetitions. Kana uye sei izvi mugumisiro achaitwa kubudirira, hazvina basa. The chikuru ndechokuti uwandu repetitions anonamata zvandinenge parameter.

Kurovedza chidobi anogona inobva muenzaniso kumusoro sezvinotevera:

• 2 anoita 50 repetitions pazuva;
• 25 kusunda kupota, akakamurwa 4 nemhando;
• 10 reps ose awa mangwanani uye manheru.

It akapa pfungwa yokuti anogona kushandiswa kuvaka pakudzidzisa nyore chaizvo. Chinhu chikuru - kuita basa iri nguva dzose, chichinyatsobatanidzwa kuparadzira mutoro yose zuva. Basa maererano yasarudzwa zano inokurudzirwa kwemazuva 10. Panoperera iyi, unofanira kuongorora zvabuda, regai muviri usanetseka kwamazuva mashoma.

In mhedziso

Sezvinogona kuoneka, kuvandudza kunoguma dzavo kusunda kupota hakusi nyore kudaro. Kuti aite izvi, chete vanofanira kuvaka kuekisesaiza hwomutambarakede uye kurovedza muviri nguva dzose. Kuti vabudirire zvandinenge, vanofanira kufunga tichibatanidza kusunda kupota nevamwe mitoro, akadai muedzo kupota pasi chihuri, kudzidza abdominals.