Dips: chii tsandanyama ndiwo mutoro? How kuita kusunda kupota pasi mbariro

Professional dzokumhanya dzinobvumirana kuti pakutanga kwake mitambo basa kuti Dips pamwe kusavimba. In hwake, kushanda muviri wake wakanga kuongororwa isakarurama, riri pokutanga aiva chiitwa pamwe dumbbells uye barbell. Chete pashure pfupi nguva vakazvimirira ipi mutambi auya kunzwisisa sei kudiwa zvikuru zvemitambo nyanzvi dziri dips. Tsandanyama chero chikamu muviri hatina atakurukura, vanogona kuva muviri pamusoro Simulator ichi.

Kutanga nzira huru

Physical dzidzo makirasi kubva pauduku vadzidzisi vanomanikidzwa kuita ushamwari-up uye vemarudzi ose Muchiitwa dzimwe nguva sokuti basa zvakakwana mukuru. Pakazopera kuchikoro mazita kurovedza yekudyidzana ipfupi. Ramba chinjikira bhaa, dzakafanana namazariro, inotunga kupota, wokudhinda uye kumhanya, kuti vakawanda vokusekondari kuita pasina kufunga kunzwisisa. Uye kuti mukuru usati watanga kushandisa dzakadai dips, pamusoro chero tsandanyama hamuna kuzviita, zvakakodzera kusika akanaka ezvinhu kuti kukura tsandanyama rinenge kuti agadzirire muviri kushushikana, izvo uchachipiwa mumazuva kurovedza okutanga shoma. Kungofanana muviri ari mutambo kushanda gogonera nembariro zvinhu zvitatu zvinokosha:

1. Zvakanaka kuitwa Workout. Kudzivirira kukuvara tsandanyama, vanofanira anodziya utambanudzire tsime.
2. Kwakakodzera Implementation michini. It kwete chete kudzivisa kuvadza muviri, asi azobatsira uye kusimbisa muviri tsandanyama, muchiita chiitwa nomazvo.
3. Motivation. Pasina izvozvo, paisazova kunoguma mutambo. Motivation anoita mutambi kuva yepamusoro, nokukurumidza uye simba.

kutanga

Nguva dzose unofanira kutanga nyore Muchiitwa kwete chete neshungu, asi kukudziridza dzinokosha tsandanyama ari mutumbi. Unofanira kufunga ndedzipi zvaunofanira kuita vhiki mbiri kutanga kuita dips. On iyo tsandanyama pakutanga zvakafanira kufunga, saka zviri pamusoro tsandanyama pakati pamafudzi muhudyu, nekuti zviri nyore kukuvadzwa. Unofanirawo kuva triceps tsandanyama pechipfuva uye abdominal bhandi.

1. Pushups. muviri ndicho hwaro namarudzi mutambo, pasinei nezera uye pabonde kuroorana. Kuti aite kusunda kupota unofanira nhema pamusoro pemvura mudumbu, kutambanudza maoko enyu pasi pa chipfuva pamwero uye kuwedzerwa maoko zvose kusunda rokumusoro chikamu muviri wenyika. Kugadzira nzvimbo mutumbi uri yakarurama maoko, ruramisa makumbo enyu uye shure, kudzokera panzvimbo yayo yepakutanga.
2. Kusundira kupota kubva chair. Kuti Mutange, unogona pachinzvimbo kushandisa danho chitsiko kana zvimwe gobvu chinhu yakaderera kukwira. North kuti ambomira shure, kudzosa maoko shure uye zororo pamusoro danho. Pakutanga, emaoko wakarerekera zvishoma. Chose ruramisa maoko kusimudza chiuno sandara uye unoburukira kusvikira pokutangira chinzvimbo.

kutanga matanho

In kufanana aurayiwe nyore muviri unokwanisa kutanga kushanda namatanda - dips. On izvo tsandanyama vanotanga kuita navo - ukasarudza, asi zvakanakisisa kuchengeta musimboti comprehensiveness. Kutanga Simulator unofanira kuisa nechigaro akauisa netsoka dzake, tora pokutangira nzvimbo. Kana kusundira kupota pasi mbariro, iro tsandanyama vari chikuru mutoro inogona tsunga anochinja-chinja muzinda regiravhiti iri zvakananga ruoko ari kutanga chinzvimbo. Zvinyoronyoro vakafugama ruoko mu kugokora vadyi, muviri akatsausa pasi kusvikira maoko vanobwembura angled asingadi kusvika madhigirii 90. Zvinotevera havafaniri kuenda pasi, nekuti unogona kuputsa shwashwa maoko uye fudzi rwakashodoka. Akanyorwa kuti masekondi mashoma panguva yakaderera nguva kuswatura maoko, mutumbi Sudurukai kuvanhu pokutangira chinzvimbo. Chokutanga, panguva yechiitwa unofanira kuteerera magadzirirwo ose vaurayiwe, pane nhamba repetitions.

With manera mafaro

Ndiani aida somwana kushanyira nhandare, achayeuka inofadza vana mutambo wainzi "manera." Iye akatamira kune vose gyms uye zviyero nemauto, uye kunyange iye zvino unogona kuona vanhu vari kuedza kuwana ukama hwake kwete nezvibhakera, uye mutambo pamanera pamusoro pamatanda. Panguva kutanga kwekupwanyiwa unogona kuridza pacharo, nzira iyi mukuumba anyatsodzidziswa tsandanyama yevasungwa uye kuda kuhwina. Dips zano riri nyore chaizvo - wokutanga kudzokororwa rinoitwa kamwe, mumwe nekutambira Zara nokuda chaizvo mumwe kupfuura yaimbovapo. Manera zvinogona kushandiswa kwete chete dzamapuranga. Pushups kana Chair vari zvikuru mutambo. Kana achiita uchitamba mutambo zano Dips tsandanyama kuchava vakashanda nani, nokuti muviri vari wakaiswa, uye chitunha nomumwe nzira richava govera zvinodiwa simba uye inotonhorera dose, izvo zvakanaka kukanganisa kukura uye simba.

maoko Strong ndirumbidzwe

Hazvina kufanira kuti pachine Manyepo kuti varidzi zvose maoko makuru uye simba chete pfungwa biceps yenyu. Kunyange beginners, kuuya yokurovedza muviri, tenda kuti pumped biceps kuchawedzera simba uye kukura ruoko. Kana iwe teererai, kwakondiko maoko vagadzikana, uye kukura kwavo kunobva triceps netsandanyama. The simba iye anokandazve, zvikuru hombe Kutarira maoko. Kana kuita chaiwo muviri - dips - triceps zvokudya chose mutoro. Equipment anopa fanira placement maoko achitevedza muviri pasina kurambana emaoko kurutivi apo richikwidibira pasi. Bars igadzikwe panguva papfudzi pamwero. Kuekisesaiza anonzi ngozi majoini, kunyange pakati nyanzvi. It akakurudzira panguva pabhenji wokudhinda kuita zvishoma mberi rakaonda womuviri, ochinja mutoro kune triceps pamusoro pectoral netsandanyama.

Dzakabudirira pectoral tsandanyama

Driving kurovedza "pectoral dips" haringorevi chete pave maoko simba, asiwo kukura mumuviri chipfuva tsandanyama, uye kuwedzera kukura pechipfuva. Chidobi iri nyore. In kwokutanga nzvimbo zvakafanira kutwasanudza musana wake uye pakarepo Vanokotama, musoro wake vakakotama. Makumbo hwakakungwa pamabvi uye kumanikidzira napo kuti mutumbi. Panguva achideredza muviri pasi zvakanaka kukurumidza emaoko. In kwokutanga matanho zvikuru zvikuru hazvina zvakakodzera kuenda pasi, sezvo izvi zvinogona kukuvadza zamu nemarunda. Rairira Implementation pakati dips ari pachipfuva achakurumidza kuva tsandanyama ari mutumbi. Chidobi muviri uku kuchinja musimboti regiravhiti pamusoro pectoral tsandanyama panguva yechiitwa. Zvinonzi mbidzwa akanyatsosiyana kushandura pakona muviri, uyewo famba panguva yechiitwa triceps uye pectoral tsandanyama.

Yepamusorosoro, mhanyisa, simba

Kana tichishanda warwo uremu uye achiita kusunda kupota pasi mbariro, iro tsandanyama vasiri inopiwa kune mutoro mumwe kana miviri, hazvizovi zvinokwana mberi ikure muviri. Tinofanira kufunga pamusoro kushandisa mamwe weighting. Kudzidza mazano kubva nomukurumbira Vamhanyi, tinogona kuteerera vatambi vachishandisa inorema nengetani. Kana pectoral dips ane kuwedzera munzvimbo musoro kurereka zvikaramba inosimbiswa pekugara, kumanikidza basa chipfuva tsandanyama, pane triceps. Akaisa weighting pamusoro bhandi kana tsoka kunotungamirira kuti nechepakati regiravhiti Transfers mutoro pamusoro triceps. Panguva kurovedza pamusoro mbariro chero mutambi anouya kushandisa mamwe uremu. Zvakakosha nguva dzose yeuka kuti uremu kunokanganisa placement muviri kurereka yorusvingo, uye maererano, uye kushanda chaizvo tsandanyama.

Beautiful nhau decorates varume nevakadzi

Train Dips harisi chete kukura mubhokisi, triceps uye maoko. Simulator zvakakwana kushanda kunze tsandanyama ari abdominal bhandi - muchina. Tichidzokera mumuviri dzidzo zvidzidzo zvinogona yeuka somudzidzisi akabvunza kuchengeta nzvimbo iri mbariro. Nokuti kukura abdominal tsandanyama Dips zano iri nyore. Tora kutanga chinzvimbo nenzira mbiri - kuti mureza handstand kana zvivako akachengeteka, riri pamusoro emberi. Kurera makumbo mberi navanopfuura kunogona kuitwa zvose akapfugama, uye kururamisa nemakumbo, zvinonyanya zvakaoma kuita kuti ruzivo mutambi. The abdominal tsandanyama vari amenable zvikuru kudzidziswa, kuitira kuti uku naro zuva nezuva. Mune ramangwana, hapana unorambidza kushandiswa zviyero kuti makumbo, kuti kuomesa chiitwa.

Ndaziva chii chinoumba dips pairi tsandanyama zvavari kushanda panguva dzakasiyana pamakona, uye sei kuita zviitwa, unokwanisa kutanga kuita. Mumwe vanofanira nguva dzose yeuka magadzirirwo kuurayiwa neiyi uye kutarisira tsandanyama dzako pasina pasi kuti mitoro inorema.