Kusundira kupota pamafudzi. Purogiramu yokudzidzisa The: kusunda kupota

Kusundira kupota kubva pabhenji - nyore uye inobudirira muviri, rinotaura kukura triceps. It chiitwa zvingava zvakanakisisa zvavanogona kukura veshure uye divi danda triceps. Zvaidiwa kuita unyanzvi yechiitwa kunovimbisa simba "kuvhuvhuta-up" rokumusoro chikamu ruoko. Kugara chokupika muviri ichi, anovimbisa kukura kwetsandanyama kwete chete, asiwo pakukora yacho tsandanyama boka. Kana achiita kusunda kupota kubva pabhenji unofanira kuziva zvimwe nuances.

Nuances uye Mazano

1. Mumazana nguva kuita inofamba mutoro wevasungwa chichange achichinjwa tsandanyama kune mumwe. Somuenzaniso, apo nokusimudza pagomba rakadzika pfungwa achava maximally zvaisanganisira pectoral tsandanyama, uyewo mberi pamafudzi chikamu. The kumusoro nomutambi rinobuda, chikuru mutoro iri zvava kurutivi triceps.
2. Zvakakosha chaizvo kuti kutevera Nzira yacho vachasimudza panguva yakakwirira. Pano, chero zvazvingava haagoni simudza emaoko kumativi, sezvo kwete chete anobvisa mutoro kubva triceps, asiwo anotyisidzira akuvara papfudzi.
3. Dewatering ari bhenji zvinoda kunonyanyisa pfungwa pa kugokora chinzvimbo. Kana kuwedzera nechepasi pfungwa uye kusvika okumusoro pfungwa zvakakodzera kuitira kuti emaoko vakanga pedyo mutumbi uye retracted.
4. Inoshandiswa pakutsigira maoko kutamba zvokutsigira basa uye haangazvidembi kusimudza emaoko ako kumativi. Kuti vaite izvi, vanofanira kuiswa noupamhi zvishoma kupfuura papfudzi upamhi.
5. Nzvimbo musoro anofanira kunyatsoteerera vakaenzana, uye anopenya kuendeswa mberi. Chero kwakarerekera musoro havabvumirwi.
6. Kuti rinyatsomubatsira muviri zvakakodzera vakakwira kusvikira zvizere ruoko kunangiswa. Asi hazvigoni zvizere anombotwasanudza maoko kugadzirisa kugokora, anofanira kuva kukiyiwa chinzvimbo.
7. Subject Implementation chidobi uye renguva amplitude mutambi Hazvidi okuwedzera zvinorema. Kushandisa imwe uremu chete zvine musoro kuti vatambi vane ruzivo kudzidzisa anopfuura 1 gore.
8. Vaya vachangotanga kunzwisisa muviri ichi, utore imwe kurema hakusi zvakakodzera. Uyezve, Zvinokurudzirwa kuenda pasi chete nehafu zvinobvira. With kudiwa kunyura yakaderera uye kudzika pamusoro nguva, uye kukura triceps.
9. Push kupota pamusoro pamafudzi pabhenji zvichava zvikuru muna yepazasi hafu amplitude.

kusunda kupota chirongwa

Abudirire - akaanyora purogiramu yokudzidzisa wechokwadi. Kusundira kupota - ari multifunctional muviri, sezvo inoshandisa vakawanda mapoka tsandanyama. chirongwa Mumwe Kudzidziswa rinoenderana munhu zvinoitwa nomunhu. In richiswedera kukwira tsandanyama boka iri kucherechedzwa, iri kugamuchira kunonyanyisa mutoro. Izvi zvinokosha, nokuti kuparadzira mutoro kunoenderana Pfungwa yacho ruoko rwomunhu. Kusundira kupota pamafudzi zvinoda nhete Pfungwa maoko, pamasikiro pectoral tsandanyama anovandudza muwanze kure pakati nembama. Chirongwa pushup kudzidziswa wakaita kufungisisa hwemunhu zera.

kazhinji ndingatarira maekisesaizi

Kurovedza kakawanda zvachose chero chirongwa uchava kubvira nguva 3 kusvika 4 pavhiki. sarudzo iyi unonzi wakarurama chokuti pakati kudzidziswa nomumwe zuva kuva 1 zuva rokuzorora hwokuponesa mauto. Push kupota pamafudzi kana rimwe boka ripi tsandanyama yakanakisisa akakamurwa 5 nemhando (mharidzo). Between neimwe nzira, kuti zororo inofanira kuva maminitsi 1-1.5. Kana zvakakodzera, unogona ngazviwedzerwe panguva ino kusvika 2 kana 3 maminitsi. Asi zvakakosha kunzwisisa, zvikuru zororo nguva, rezasi kusimba Workout wako, uye saka zvishoma inobudirira. Kuwedzera kurovedza kunyatsoshanda inogona akasvina panze kwete emichindwe uye nezvibhakera kana donje.

Kurumbidza nokuti Implementation purogiramu

Ukatevera zano inokurudzirwa zvikuru kwete chete nokuda beginners, asi anewo vatambi pamwe ruzivo.

1. Zvakakosha kutevera kutevedzana purogiramu. Nguva dzose zvakakodzera kutanga vhiki yokutanga chirongwa zvakanyorwa, kunyange kana chiitiko mubhizimisi iri kare.
2. Rest iri zvakafanana kukosha, sezvo vari zviitwa. Ndokusaka unofanira kupa muviri nguva yakakwana apore.
3. Power - ichi pfungwa inokosha, kunyange kupfuura kuita pushups. Zvaidiwa kuekisesaiza chete, pasina kudya zvinenge zvataurwa, chete kupa hafu zvichibvira mugumisiro.
4. Chokupedzisira chinhu nezvacho ari yakawanda hope yakakwana. Nokurongazve inokurudzirwa kurara maawa anenge 8.
5. Ups vari ndakarumbidzwa kwehurongwa bonde varume nevakadzi imhaka pachiitwa ichi kunobatsirawo pamusoro huta innervation.

Chidobi kuti kusunda kupota

How kuita kusunda kupota - ndiwo mubvunzo unokosha kupfuura wenyaya iyi. Zvakakosha kuziva kuti magadzirirwo kuti muviri dzinosiyana-siyana zvichienderana zvikuru pakaitika maoko.

Kana yakamanikana Pfungwa kwemaoko uchida dhipuroya nezvanza imwe zvokuti akabata mazano thumbs ake uye forefinger. Kutanga chakakwirira ruoko kuti urefu. Zvishoma nezvishoma anodonha pasi, zvinokosha kusvika yakadereresa pfungwa, uye ipapo chido chakasimba kudzoka muviri yepakutanga nzvimbo. Mushure nokusimudza triceps anofanira pasi kunofambira mberi kusawirirana kuti 1-2 seconds.

The Tsika chinzvimbo kusunda kupota anonzi yakakura mashoko maoko. Push kupota pamapfudzi inonyatsobudirira ane ichi kusvika maoko. Panyaya iyi, muchindwi wakaiswa nechokure zvikuru mumwe. Zvakakosha iyi nyaya kuti tenderera mumakwenzi pa necheparutivi rworwendo 45. Izvi zvinoitwa kuitira kudzivisa overloading simba tsandanyama, izvo basa vachishandisa kutenderera papfudzi rwakashodoka. The kunyatsoshanda basa iri kuchaenderana zvakananga pasi pfungwa muviri. Rezasi ari anosimudza masimbi kupfuura vose ane akatura, kuti tibudirire muviri.

Kuti uwane mazhinji Vamhanyi ruzivo rakarumbidzwa kuti akasvina kubva rutsigiro kana donje, mukanyanyisa chinhambwe pakati kumusoro uye pasi.

Kufema nezvinhu kusunda kupota

Chinhu chinokosha pachiitwa ndiyo kufema kwacho. Kana muviri chichiburutswa pasi zvakafanira kufema nomunhu kumikidzo mudumbu futa. Kana waita zvakarurama, yakadereresa pfungwa mudumbu mutambi anoyeuchidza bhora. Kana mhepo iri pauri kumusoro kumuka zvishoma nezvishoma uye abdominal mhango iri retracted. Zviri yakadaro inokosha nzira vanoomerera vatambi vari nyanzvi.