Simple, asi inoshanda muviri kuti tsandanyama ari maoko, magaro uye ezasi shure

Maekisesaizi anogona kurasikirwa kwete chete uremu uye urambe zvakanaka chimiro, asi kupa muviri contours pakati zvinooneka: kuvaka tsandanyama, kubvisa saggy ganda, chiwedzere nhamba.

Munyaya ino tichakurukura zvinhu zvitatu anogadza kurovedza, zvainanga dzakasiyana mapoka tsandanyama: nyore muviri kuti tsandanyama ari maoko, magaro uye tikarega shure. makirasi aya, pasi zvigadzirwa, achaita kuzadzisa nokukurumidza zvabuda, kunyange beginners. Kunze pane zvikamu zvenguva 2-3 pavhiki. Untrained vanofanira kutanga kubva 1st pavhiki.

Zviitwa kuti tsandanyama maoko

Mumitambo zvose uye kurovedza zvirongwa tsandanyama pamusoro pamaoko inflated, kunyanya kushandisa ruoko zviyereso - ndiro inonyatsobudirira uye inoita nzira. Asi kuti zvakashanda, unofanira kuziva kuti kuita maekisesaizi izvi.

Huru ushe, tanga shoma mutoro. In wokutanga danho yokurovedza anofanira prodelyvat kushandisa kakati uye pasi kurema dumbbells (vakadzi kubva 0.5 makirogiramu varume - 2 kg).

Usati watanga, simuka tora befu apo iwe kubata, uye befu. nzira yokutanga rinoitwa amire, makumbo anofanira kuiswa pa papfudzi pamwero. Maoko akavamutsira uye pasi fudzi pamwero, emaoko zvinofanira akatumira panguva iyi kwakasiyana-siyana. Uye saka 10 nguva. Nokufamba kwenguva, mutoro ichiwedzerwa kusvika ka40, asi iwe unofanira kutora rimwe zororo (pachinzvimbo zororo zvinofanira kuitwa zvakawanda, sezvo nyore muviri kana kuita Workout, kutora mweya).

Zvinotevera Nzira kuchaita kupomba rimwe boka tsandanyama muruoko. Mabasa vakagara pasi, uye izvi zvinoda dumbbells 2 makirogiramu. Elbow hunogara pamusoro gumbo, apo Kusimudza dumbbells ikabata pamapfudzi. Regai unbend ruoko zvachose. Ita 8 nguva (nokuti vakadzi) kana 10 (nokuti vanhu). Wedzerai mutoro 30 nguva zvikamu.

zviitwa izvi nokuti tsandanyama ari maoko akagadzirirwa kusimbisa zvose anozivikanwa triceps uye biceps. 2 months kudzidziswa uye enyu maoko vachawana zvandinenge chimiro, wana simba.

To asina kutenga dumbbells zviyereso siyana, vose kurovedza izvi ichatsiva zvinotevera. The yakamira pani, elongated parutivi maoko vakatsunga panguva kugokora (dumbbell kurema 1 kg). Nokuti vakadzi zvakaoma zvikuru muviri, saka tinofanira kuwedzera kubva 8 nguva varume 20 - kubva 10 kusvika 30.

Kurovedza nokuda tsandanyama of magaro

Nokukurumidza sungisa kuti magaro, simbisa tsandanyama kubvumira zvinotevera 2 zvemumusangano.

Get ose mana. Dhonza shure uye tsoka chimwe izvi, kutanga kufonyora panguva ibvi. Fully gumbo kwete unbend. Musaita ichi muviri spurts. Mumwe tsandanyama anofanira sungisa. Chengeta (regai sag) kuti musana yakanga yakananga. Akaita 5-6 nguva nechimwe gumbo.

Kutamira inotevera muviri, mira pamusoro mana ose tatamuka (muviri shure, maoko akawedzera pamberi pake, kudzvanya mazamu ake pasi).

Imire panzvimbo imwe nzvimbo, kushandura nzvimbo emaoko enyu; vanokunga navo panguva emaoko (rezasi chikamu ruoko rikazvisundira pasi). Kubva chinzvimbo ichi, kudhonza gumbo shure, ipapo zvakabaya ibvi kuna madhigirii 90, kureva, perpendicular pasi. Kubva chinzvimbo ichi, simudzai yenyu gumbo mudenga. Zvichava zvakaoma, asi pamwe nguva iwe achapiwa ichi nyore. Simudzirai kakati. Zvadaro, pamwe nevamwe gumbo.

zviitwa izvi anoteererwa kaviri pavhiki kuti zvakakwana kugadzikana mugumisiro mukati 2 months.

Muchiitwa nokuti rezasi musana tsandanyama

Back marwadzo - vakawanda dambudziko. Kusimbisa tsandanyama idzi kuchaita kudzivirira overloading rezasi shure, kuti kuderedza kunaka migumisiro ndakagara mararamiro uye tichishingaira wenyama basa "netsoka dzavo."

Avete shure kwako, simudza vose makumbo unoratidzwa kumusoro, bata navo chinzvimbo perpendicular pasi, uye saka kanoverengeka. Avete dumbu rako, Vanokunga emaoko ako, maoko peta pamusoro mumwe (vachava pachiyero pahuma), akaisa musoro wake pamusoro pavo. Kubva asingatani nzvimbo duku vachasimudza kubva pauriri yokumusoro muviri zvokuti vakashanda chete loin tsandanyama. Over nguva unogona omesa muviri, achifumira kubva paguva uye kutenderera ari casing (zvakare vachikotama nechemuchiuno) kune rimwe divi aine kunonoka pakati, pakarepo kune mumwe, ndokubva wawira pasi chose pasi. Uye saka 5-6 nguva.

Nokufamba kwenguva, zviitwa izvi nokuti tsandanyama ari maoko, magaro uye kuderedza shure anogona kutsivira (kana kutsiva) kupfuura kunzwisisa. Somuenzaniso, kusimbisa musana tsandanyama (kwete chete kudzika panzvimbo dzapasi shure), unogona kushanda danda. Chokutanga hakusi kumuremera. Nokuti tsandanyama mumaoko - kutora dumbbell kwakanyanya uye kuomesa chiitwa: kurera maoko papfudzi kukwirira pamusoro uye pasi - kukwira pamafudzi pamwero, asi ruoko kuti urefu uye nokugara chinzvimbo.