"Streats" (cervix): chirongwa yokudzidzisa

Simple, asi panguva imwe chete ari kunzwisisa chirongwa "Streats" Sheyko Borisa Ivanovicha yakasiyana nehasha uye chengeto zvokudya. Bhuku rino rinopindura mibvunzo yose muduku kwete chete, asi atozvionera vatambi. Munyori ane simba ari Streats, kunyange zvose kunzwisisa uye vanoomerera chirongwa chake.

Huru nani iri chokwadi kuti pano pane zviitwa kuti zvakasiyana siyana chokudzidzisa vatambi, nokudaro chose munhu achakwanisa kusarudza zvakakodzera zvikuru rudzi. Basic mitemo pakarepo kujekesera munhu mutoro wakamirira naye ramangwana. Saka, munyori uye dzimwe ruzivo vatambi vari zano zvakasimba kuverenga bhuku kubva pakutanga kusvikira pakupedzisira, kwete kurega okusuma neokupedzisira. Zvikasadaro Chirongwa haazogumburwi panguva yakakwana pamwero, ndokusaka kuzadzisa zvinodiwa mugumisiro hakushandi.

Boris Ivanovich Sheyko

Musoro akaremekedza murairidzi USSR pamusoro Streats kodzero akagamuchira Boris Sheyko. "Streats" - nzira gadziriro yayo nokuda arresters, izvo zvinobatsira kwete mumuviri chete asiwo nepfungwa kuuya ari muchimiro nokuda kuuya makwikwi. Uwandu mabhuku akabudiswa, apo ane ruzivo mutambi uye murairidzi anoudzawo rake rakasiyana muviri yekuronga dzokubvisa vatambi.

Streats Shejko

chirongwa ichi anopa vatambi waburuswa umo kushushikana kuchinyanya ipfupi zvishoma. Training Streats Shejko unoshanda uri mudzidzi gadziriro, kureva, kana kare kwetemu mumusoro mangu hapana akanga ichinonoka, ipapo asina kukwanisa kudzidza pezvizuva. Saizvozvowo, izvozvo akavaka uye ichi Nzira: kana kuti imwe nguva nomutambi haakwanisi kuunganidza mauto kuti kukunda ari makwikwi, uye yokupedzisira vaviri vhiki handizvo.

Kutaura zvazviri, kana ukaedza kuzadzisa zvinodiwa zvabuda mumazuva mashomanana pashure yakareba pazororo, zvichaita chete kuwedzera mamiriro uye vakaramba tirasikirwe zvakatoitika shoma simba, iyo vachafanira raizovakwazve. Zvinokosha pachena kutsanangura uye kuramba kana mutambi anoita kusvika yepamusoro nezvavanenge kugwinya pachavo. Muchiitiko chino, zvakanakisisa kubatsira murairidzi. Handiti, anosungwa kuzivisa vakanamatira kukosha zvose vakapedza mauto uye kutumira yakarurama.

Misimboti kupatsanura muviri

chikamu ichi chine chirongwa Borisa Sheyko "Streats". It inokoshesa, uye Zvinokurudzirwa kuti kukurukura nezvayo sei kupfuura ruzivo Vamhanyi uye nyanzvi, kwasvika zvinokosha zvabuda mubasa ravo. Pano anoudzwa kuti, kwegadziriro muviri, uyewo vakagovera mutoro mune vanhu vane yakasiyana siyana kudzidziswa.

Basic mazhinji muviri

The kupatsanura muviri chinorondedzerwa nenzira kwegadziriro nokuparadzirwa mapoka zvakajeka uye subgroups. nokuparadzirwa uku kunobva kungobva aivapo zvinhu. Dzidziso dzidzo panyama uye "Streats" mutsipa kusiyanisa mapoka makuru matatu kurovedza kwenguva chero mhando mutambo:

1. Zvemakwikwi.
2. Zvikuru-regadziriro.
3. Obschepodgotovitelnye.

Boka rokutanga rinosanganisira kurovedza hunoumba mupurogiramu makwikwi uye kushandiswa panguva kurovedza. Nhamba zvinosanganisira chikuru makwikwi: kuti squat ane barbell bhenji wokudhinda (chinjikira nzvimbo), kuti deadlift.

Boka rechipiri ndiyo kurovedza ayo ainyanya kuendeswa chete kudzidza uye tikwanise nomumwe zvinhu zvakatorwa kubva boka zvemakwikwi michina. Uyezve, nemhaka zvikuru-regadziriro hurongwa, vatambi vanokwanisa kuva pachake panyama unhu hwavo kuti zvinokosha chaizvo kuti nyanzvi mutambi. Simba, kutsungirira, mukana wokushandiswa nohumwe unhu zvinofanira kugara kuva mune vakadzikama mutambi. Chirongwa kunosanganisira vatungamirire-muchiitwa: squat, bhenji yokudhinda, traction.

Zvinofanira kucherechedzwa kuti chero muviri ari zvikuru-regadziriro bedzi ari chiitiko kuti rine zvakafanana zvakakwana kuti makwikwi zvinhu.

Mukuwedzera, boka rechipiri rakakamurwa zvitengeswa uye kusimukira zviitwa, zvichienderana nenyaya. Batsirawo Kuti kukura wokutanga siyana ounyanzvi uye kufamba, apo yokupedzisira chinangwa zvakananga panguva kukura chaizvo unhu mutambi. Zvinokosha kuti tiyeuke kuti dzichiri kuva munharaunda zvazvinoita.

Mutauro weboka rechitatu chinoshandiswa kuwedzera zvinonyatsorehwa nenhanho vanokodzera here ari mutambi, uyewo kugadzirwa kwepurogiramu mapoka tsandanyama nomumwe. The Pamazita zvinosanganisira obschepodgotovitelnyh muviri: kurovedza ane barbell, Acrobatic, panguva yokurovedza muviri, yokurovedza muviri, pamwechete zviyereso, dumbbells uye absorbers. vose vanobatsira nomutambi kuti Siyanisai. boka iri rine musiyano chinokosha kubva maviri yapfuura nokurondedzerwa. Yemakwikwi uye zvikuru-regadziriro muviri anonzi kuva hwaro uye obschepodgotovitelnoy - chete chinamatidzwa. It anotevera kuti kudzokorora uye kugadziridza vave mauto yavo kuva akasiyana.

bhenji dzvanya

ichi nokudenga, sezvo zvinobatanidzwa mumapoka makuru maviri. Sezvo zvemakwikwi, handicho bedzi pamusoro chinjikira pamatanda. zvakajeka Rod vakaisa kunze anombotwasanudza maoko uye nokurayira mutongi zvakakodzera tikarega chipfuva kuti inooneka kumbomira, uye ipapo nepavaigona muruoko twasu.

Sezvo zvikuru-regadziriro, kurovedza muviri bhenji wokudhinda anogona kuitwa zvose pamusoro chinjikira uye pamusoro pabhenji zvokunamata. Uyewo, zviri anobvumirwa kuita, achatungamirira kwete chete, asi pamusoro pabhenji obratnonaklonnoy. In boka iri, kubhawa anogona kutsiva dumbbell.

Achiratidza nokudzidziswa urongwa

Mumwe munhu anogona kuedza kuita zvinhu muviri, izvo chinopa Software W eyko "Streats".

Positive inofambiswa pamusoro chirongwa

Kufanana chero bhuku, unyanzvi "Streats" mutsipa ndiyo muverengi dzinovaka. Sezvineiwo, yakanaka pfungwa beginners uye vatambi vane unyanzvi vari zvikuru kunaka kwayo.

Vanhu vazhinji vanoti bhuku iri rinobatsira kudzidza pamusoro tsandanyama kuti unoda kuziva chaizvoizvo, kwete chete vatambi. nzira iyi zvakajeka muna kudzidziswa uyewo mamwe mashoko. Uyezve, mumwe muviri mifananidzo, uye vanhu vachakwanisa kuita navo zvakanaka.

Chimwe chinokosha - bhuku rinorondedzera methodologies nyika-kirasi vatambi. Asava mutendi mutsva Vamhanyi vakawanda vanowanzoda kutevedzera muenzaniso wevaya makawana yakawanda iri mutambo. Saka, chikamu ichi asingatadzi kamwe mubhuku. "Streats" chirongwa Shejko chinokwezva akanaka kugutsikana zvinzwisiswe zvose.

Zvinofanira kucherechedzwa kuti pane vazhinji vaverengi vakasarudza kufarira zvikuru Streats uye vakatanga kutamba mitambo pashure nokuriverenga.

makwanza munyori

Sezvambotaurwa pamusoro, akaipa inofambiswa ane anongoda hapana dzidzo urongwa Streats cervix. Nokuti arresters ndiwo anyatsodzidziswa Chinyorwa pamwe vakadzikama audzwa. Chinhu bedzi rakati vatambi - zviri simba kana simba zvakare mutoro. Asi usakanganwa kuti mumwe munhu imwe uremu uye uwandu repetitions kuti dzaona yoga. Saka, chaizvo Makwanza ari munyori zvave yakataura, uye vose akurukurwa ari chirongwa chinokurudzira vatambi kuti kukunda itsva. Bhuku mutsipa "Streats" kubvira ruzivo kuti tenzi achakwanisa kusvika chose munhu upi ane chido uye kutsunga.