Bharaki - chii ichocho? Kudzidzira nemitumbi yemuviri

Bharaki - chii ichocho? Iyo inomiririra iyi yose yeplanethi projectile - tsvimbo yejimi, iyo inowanikwa kushandiswa kukuru pane simba reerobics. Mhando dzakasiyana-siyana dzevarimi vemuviri dzinosiyana mune zvisikwa zvakasiyana-siyana, zvinotsanangurwa zviri nyore maererano nemirairo mazita pamigumo yemidziyo yemitambo. Bhokisi rakagadzirwa zvikuru kubva kunesimbi, iyo yakafukidzwa neinochera, inofadza kune zvigadzirwa.

Kushandisa zvidzidzo ne projectile

Bharara - chii ichocho, uye chii chinoshandiswa? Bodybard iri muhomwe yakabudirira ye barbells uye dumbbells. Mutevedzeri wakadaro unoshanda kwete chete kana zvichidikanwa kuita simba rekudzidziswa, asi rinogonawo kuva chimiro chakanaka chekuyera, icho chinoshandura icho kuva chimwe chezvinhu zvakashandiswa zvakanakisisa zvekuita muviri.

Kana tichitaura pamusoro pemiganhu yevashandi vekugadzira muviri, ipapo urefu hwavo hunowanikwa pamasendimita 120. Kana uine uremu, hunosiyana mukati ma3-8 kg uye inofanira kusarudzwa zvichienderana nehutano hwemutambo wemutambo.

Iye zvino unogona kutenga iyi midziyo yemitambo inenge inenge yese yezvitoro zvezvitoro. Panguva imwechete iyo yakakodzera vatangadzi, uyewo kune vane ruzivo, vakwikwidzi vakakurumbira.

Sei uchifanira kusarudza mutumbi wehutano?

Pasinei nekuvakwa kwakanyanya kunyoresa, mubati wepamberi anosiyaniswa nezvose zvakakosha. Pakati pezvibatsiro zvakanyanya zvemufananidzi munzvimbo yekutanga inofanira kupiwa:

• Zvimwe zviri nyore kuchengetedzwa kwe projectile zvichienzaniswa nematombo akafanana kana emakumbo, semugumisiro wekudzidziswa kunonyanya kubudirira;
• Kugoverana kwekufananidza kwehuremu muhurefu hwe projectile;
• Kubwinya uye zvishoma;
• Kukwanisa kuita zviratidzo zvakasiyana-siyana zvekuvaka musimba mashoma uye kuzadza kusakosha kwebasa mumararamiro ekugara;
• Kudhura uye kuwanikwa;

Kudzidzira ne bodibar kunonyanya kunangwa pakuvandudza chimiro: mamiriro, chifukidzo, zvinyorwa, mabheji. Nguva dzose kurovedzwa nebhobhodhi kunobatsira pakubudiswa nokukurumidza kwehuwandu hwekureruka, kuwanikwa kwekutaura kwemaviri.

Ndezvipi zvinobatsiro zvekudzidziswa ne bodibar?

Kutenda kusarudzwa kwemazano akakodzera ekurovedza uye kusarudzwa kwehutano hwakakodzera hwekutarisa simulator, unogona kukurumidza kugadzirisa maitiro epi zvayo chikamu chemuviri. Pari zvino, zvidzidzo zvekuvaka muviri zviri kuramba zvichiwedzerwa mukurumbira pakati pevakadzi vakwegura, avo vari zvakaoma zvikuru kuchengetedza zvinyorwa zvinonakidza zvemufananidzo wavo.

Basics yekudzidziswa nebhasi-bhasikoro

Usati wapfuurira kune kushandiswa kwechimiro chemufananidzi, zvinokosha kuti unzwisise nheyo dzemitemo yekushandiswa kwayo kwakakodzera. Chinokosha pakurovedza kubudirira nekugadzira muviri kunoshandiswa kweshoko rekuwedzera zvishoma nezvishoma pakufamba uye nhamba yekudzokorora.

Pasinei nehuwandu hwekugadzirira, zvakakosha kuita chiyero chedzo dzinodzokorora makumi maviri neimwe nzira. Kushandisa nzira 2-3 pakuita basa rimwe nerimwe, unofanira kuwedzera zvishoma nhamba yekudzokorora.

Kudzidzira kumusana

Idzipi yekurovedza kwakakodzera yekuvaka muviri? Kudzidzira, zvirongwa zvehutano zvakagadziriswa kusimbisa masumbu emashure, zvinoshanda zvechokwadi nekuda kwekushandisa simulator. Nekubatsira kwake, unogona kudzosa mushure wako kumashure mu tonus munguva pfupi. Zvakakwana kutora mitoro yakarurama uye nguva dzose kuita zvidzidzo nyore.

Kuti udzidzise mushure ne bodybob, zvakakosha kuisa tsoka kumakumbo emapfudzi, kupfugama zvishoma pamabvi, kukomberedza zvidzidzo zvemitambo nemaoko maviri pamwe chete pamiganhu uye kuita munzvimbo ino mhepo yakatsetseka mberi kuitira kuti maoko agare pamberi pemuviri. Iwe unofanirwa kuvhara maoko ako uchibatisisa ganda remuviri kusvikira iyo simulator iri pamakumbo emakumbo. Muchiitiko ichi, kumashure kunofanira kuchengetwa munzvimbo yakanyanyisa.

Kudzidzira maoko nemafudzi

Kune huwandu hwemabasa ekubudirira ekudzidzisa mazamu ezvimbo yepafudzi, izvo zvinokubvumira kuita muviri. Chii ichocho? Pamwoyo wekudzidziswa kwakadaro ibhenji rinokurudzira. Kuti udzidzise misungo yebhanhire remapfudzi nemubatsiro wekuvaka muviri, zvakakosha kufanidza yemutambo projectile nemichindwe pahupamhi hwemapfudzi, kupfugama zvombo mumakumbo uye kuomesa bhandi kuenda kuchipfuva. Zvino iwe unofanirwa kukwira ipirisa pamusoro pemusoro wako, uchigadzirisa zvakakwana maoko ako pamakumbo. Kubudirira pakudzidzisa mafudzi, kudzidzira kwakadaro kunongova apo apo simulator inomira pamusoro pemusoro kwemaminitsi mashomanana pamusana pekuedza.

Kuti udzidzise biceps nerubatsiro rwemuti wemuviri wega, zvakakosha kuvhara bhari nemichindwe kunze, shingairira zvisikwa kumuviri uye kuita ruvara-kuwedzerwa kwemaoko mumakumbo, kusvitsa simulator kuchipfuva. Kutakura basa racho, iwe unofanira kuchengeta nzvimbo yakaenzana, yakagadzikana yemuviri, kutumisa mutoro mukuru kumatumbo emaoko.

Chii chinonzi mifananidzo yemuviri, kana isiri yeimwe simulators inonyanya kushandiswa yekurovedza triceps? Kuti ukurumidze nzvimbo iyi, zvakakosha kubata mutsara we simulator nemaoko maviri pahupamhi hwemapfudzi, uye nyatsorudza maoko ako pamwe chete nechigamba, uye zvishoma nezvishoma urere kusvika kumazinga ebhokisi.

Kudzidzira kwemakumbo

Inokurumidza, inooneka inogona kupa zvikwata zvine bhodhi. Kudzidzira nemufananidzi kunoda kutora nzvimbo yakakodzera, iyo maziso akaiswa kuhupamhi hwemafudzi. Panguva imwechete yakachengetwa mumichindwe ye bodybard inoiswa pamafudzi. Muchigaro ichi rhythmic, zvakadzika squats zvinowanikwa nepamusoro-soro kunyange kumashure uye zvimwe zvido zvemuviri mberi.

Kazhinji, pakudzidzisa mabheti ane bhobho, izvo zvinonzi mapapu zvinoshandiswa, izvo tsoka dzinobatanidzwa pamwe chete, uye simulator inobatwa pamafudzi nemaoko kumativi. Munzvimbo iyi, mamwe mapapu anowanikwa nemajoko uye kuruoko rworudyi. Nzira yekukotama pamabvi inofanira kuva inenge 90 ^° .

Kudzidzira zvekudhinda

Kuti udzidzise mishonga yemapepanhau zvakakosha kubata mubati wemuviri mumaoko ako, uchitanga musara wepamusoro nemusoro. Kubvira panzvimbo yakatsenhama, muviri wakabvaruka zvakaringana kumabvi akapfugama. Zvadaro imba yacho inotamirwa kunzvimbo yayo yepakutanga. Kuti zvinyanye kunetseka kubatevedza kwepepanhau pamwe nemuviri wemuviri uye kupa miviri yeimwe mutoro, zvinodiwa kuita zviito zvakafanana nekubvarura makumbo kubva pasi ne-45 degrees.

Kudzidzira maziso

Sezvaunoziva, kuunza misumbu yemakumbo mu tonus inobatsira squats. Kushanda kwavo nebhodibarbar sechisimba kunogona kuwedzera zvikuru zvibereko zvekudzidzisa.

Kushandiswa kwemuviri wepamuviri paunenge uchiita zvikwereti kunoita kuti zvive nyore kushandisa zvidzitiro zvechikadzi, izvo zvinonetsa kuwandisa. Kuti uite izvi, unofanirwa kutora nzvimbo yekunamatira nekufambisa muviri kune rumwe rutivi. Pamakumbo, ayo akanga ari kumusoro, muumbi wemiti akaiswa. Paunenge uchibata mudzidzisi neruoko, zvakakosha kusimudza gumbo rako kumusoro, kuomesa nyundo dzako uye kuedza kusanamira mabvi ako.

Mukupedzisira,

Bharaki - chii ichocho? Mutevedzeri akadaro, semuvakidzani wemuviri, ndiyo nzira yakanaka yekuita kudzivirira kudzidziswa. Iyo yemiti yemitambo inoita kuti zviboneke kwete kungowedzera simba remaviri, asiwo kukudziridza kusagadzikana, kutsungirira, kubatana. Nguva dzose kuita zvidzidzo nebhodhibar, unogona kukurumidza kugadzirisa kutsvaga, kuunza misungo mu tonus, kurasikirwa nemapiritsi akawanda.

Parizvino, kune dambudziko rakawanda rekushandisa kushandisa muviri. Nokudaro, tisati taenderera kune mamwe mabasa, zvakakosha kuziva chinangwa chekudzidziswa.