Mhasuro mhandu

Fans vari mudzimba dzose idzi pamusoro boka vanofanira uku pamwe chete, tsandanyama mhandu kana vakomana - synergists? Chii kunakidza, nemambure chete uyewo kuenda hondo omunharaunda nezvenyaya iyi, uye zvichienderana padanho kugadzirira nechimwe disputants nani zvava mune rimwe divi uye nekwakewo.

Saka chii tsandanyama boka ichiri nani uku pamwe chete, mhandu kana synergists? Nokuti vaya makakangamwa zvezvaidzidziswa iri zvipenyu, zvishoma chitsamba:

avo nemapoka ayo dziri pakatarisana mumwe vari haichazonzi tsandanyama mhandu, mienzaniso mapoka yakadaro - biceps / triceps, muchipfuva / musana, quadriceps / hamstrings. Asi synergists ndivo tsandanyama avo vane basa rakafanana, dzakadai triceps uye muchipfuva (zvose extensor).

Kufanana chero vanoda Bodybuilder anogona kuita ingori kuwanda akasiyana nzira yokudzidzisa, rimwe nerimwe mapoka tsandanyama vakakamurwa pamusoro - zvakasiyana. Unogona kuwana nzira idzi apo vose vakashanda nokuda mumwe Workout. Kana kwekanguva kuti kufungisisa zvikonzero kuchinja kwakadaro, zvinova pachena chokwadi, simbi mutemo, kuti tsandanyama mhandu anofanira kurovedzwa pamwe chete kana yoga kungoti haako. Asi vanachiremba vanonyatsoziva nezvokuti chero chirongwa rinofanira kubva chete panheyo kudzora nguva inodiwa kuti tsandanyama kupora pashure muviri. nheyo idzi nhema nechemberi mukugadzirwa kurovedza kutenderera, uye zvakare kuparadzira mutoro nokuparara mapoka tsandanyama kuvimba pakuratidza ezvinhu.

Somuenzaniso, kuti mumhanyi avhareji kugadzirira uye mashoko akanaka. Anodzidzisa pamusoro simba kutenderera, apo - nokusingaperi anoshanda zvose tsandanyama zuva, rakatumbuka zvakanyanya uye uremu (Plintovicha hurongwa), kana anokamura muviri muzvikamu (bhokisi / musana, mapendekete / makumbo). Mune Muchiitiko chechipiri, kuti tsandanyama mhandu Chokwadi, uchava kushanda pamwe chete. Panopera simba anobuda nehafu-kutenderera, umo mapoka tsandanyama anofanira kukamurwa mazuva matatu. Pano mubvunzo unomuka, chii chichava purogiramu kudzidzisa, nekuti unogona zororo zuva rimwe pakati vanga vaneta, uye pashure mwedzi vanoshingaira basa kuronga supercompensation. You chokutyira mazuva maviri pakati makirasi, asi zvino yose kutenderera anotora nguva yakawanda.
Kana ukasarudza kusarudza wokutanga, tsandanyama mhandu anofanira choga, shure / biceps, muchipfuva / triceps, uye zvichingodaro. Pasi pfungwa iyi, vapinze tsandanyama dziri kushandwa vhiki imwe neimwe, zvishoma nedovosstanavlivaetsya, izvo zvinoreva kuti wakadaro nezvechisarudzo muviri achava zvakajairika.

Ipfungwa yechipiri tinofanira kurovedza nerimwe boka kamwe ose vhiki mbiri (pamwe yokumbozorora mazuva maviri). Panguva ino, kunyange sezvo guru sezvo chityu tsandanyama kupora, uye duku chete (triceps) uye zvakatonyanya kudaro. Saka zvakafanira kufunga izvi zvinhu uye vachizvitakudza triceps zvishoma kazhinji, saka nedovosstanavlivalsya uyewo pachipfuva. In pachiitwa ichi tsandanyama mhandu muoti pamakamira pamwe chete.

Somuenzaniso, pazuva rokutanga, tive chipfuva biceps, pezvizuva shure uye triceps. Wokutanga kudzidzisa makaremerwa aoma triceps uye muchipfuva zvachose, ipapo akatakura biceps. In chidzidzo rechipiri, pashure kushanda shure, tiri pakupedza ari triceps. In nzira iyi kusvikira vhiki rinotevera vachange kudzidzisa bhokisi uye kana kuti zuva rinouya, triceps uye chipfuva achava anenge ari chete ezvinhu.

Nokupfupikisa zvose pamusoro zvinogona seizvi norudaviro mubvunzo pakutanga nyaya nenzira yakadaro - hapana mutemo kuti anosarudza sei unofanira kuisa tsandanyama mhandu uye synergists, asi pane dzimwe mitemo, uye kuti aputse boka zvinodiwa izvozvo kwaari.

Ndinovimba kuti ndakakwanisa kutsanangura huru uye anojekesa nyaya, izvo kare kuputswa zvakawanda makopi. Zvino kuti unoziva mitemo kuti chii zvakafanira kuvaka Workout. Uye zvichida nguva inotevera, kana munhu pedyo nemi edza zvakare kutanga kukurukura kuti kana kwete uku pamwe chete tsandanyama synergists uye tsandanyama mhandu, iri kuongorora shoma ichakubatsira kupindura nharo munzira yakarurama.