Mhinduro yomubvunzo: "How kuvaka pamapfudzi kumba?"

By zvinobudirira kwetsandanyama hakusi asingasviki 3 yepurogiramu pavhiki uye nokudaro zvinovaka muviri. Kudya zvinovaka muviri - iri pamberi kwenyu zuva Kudya ndiwo uwandu mapuroteni mhuka yakakwana, nekuti ndivo Dzokuvaka netsandanyama. Nyaya ino ichakurukura kuti kupomba pamafudzi ake mumba.

The pamafudzi vanobatanidzwa mune kufamba ose maoko. Brachii akadana Delta deltoid kana iye nomurwizi kuti fibers racho kuva zvikamu zvitatu - mberi, pakati (divi) uye shure. Delta rine mativi ari chimiro uye afanane runoenzanirana tsamba wechiGiriki arufabheti. Kana uri panguva kutanga kwekupwanyiwa, iwe uchava pedyo kurovedza muviri pamwe inorema Zviidzo, nokuti Delta "anoda" nhumbi dzakanaka.

How kuvaka pamapfudzi kumba? Very nyore. Pane nzira dzakawanda - chakashandisa pamwe dumbbells, barbells kana pamusoro pamatanda. Basic muviri kuwedzera simba kana vakawanda deltoid tsandanyama - Ndivo yokudhinda akasiyana kumusoro.

How kuvaka pamafudzi dumbbells? Rovedza pamwe dumbbells musi Delta yakawanda, asi ndinoda kupa inonyatsobudirira akagadzirwa muchiitwa nokuda mapfudzi, randinogara kurovedza matatu chete.

Exercise №1 - Bench agere kumusoro. Panguva kwayo kuuraya emaoko vanofanira mudutu ruoko, asi honokono anofanira kunyatsoteerera wehunyambiri chinzvimbo neruoko dumbbell vanofanira kutwasanudza kumusoro. First unofanira kuita zviviri kana zvitatu anogadza nechiedza kurema kuti anodziya, uye ipapo mamwe maviri kusvika (8-10) pamwe kunonyanyisa mutoro. Putsai pakati nemhando - 2 maminitsi.

Exercise №2 - Alternate podymanie dumbbells pamberi penyu. Dumbbells vari rave vachamutsirwa ziso pamwero uyewo panguva ashaye. Kana waigona haumanikidzwi kuti zvirugu, zvinokosha kushanda tichiregeredza ruoko simba. Hands zvinofanira kuchengetwa anenge kururamiswa, emaoko zvinogona wakarerekera madhigirii mashoma. Kuita nemhando mbiri kana nhatu (8-10), kuti zororo haafaniri kupfuudza 2 maminitsi.

Exercise №3 - wiring dumbbells muruoko vakamira. Chiitwa ichi zvinoda dilution ruoko chete muruoko, pamwe kudikanwa rokumutsa dumbbells zvishoma pamusoro pamafudzi pamwero. Emaoko hwakakungwa ane madhigirii shoma, simudza maoko chinjikira, pinky Edza gondo. Kuita nemhando vatatu risingamboshandisi nhamba repetitions.

Kuti chirongwa ichi kushanda matatu kana mana nguva vhiki. Itai zviitwa izvi pamberi girazi kugadzirisa unyanzvi hwake. Kuti kuwana kwetsandanyama uye akava akasimba, zvakakodzera zvishoma nezvishoma kuwedzera kurema dumbbell.

How kuvaka pamapfudzi pamba achibatsirwa kubhawa? Kana uine musha bhaa, zviri kwazvo kuvaka deltoid tsandanyama, uyewo dumbbells. Muchiitiko chino, tinoratidza zvinotevera zviitwa: bhenji wokudhinda barbell kubva seri musoro, akagara chaiwo pabhenji (uchisimbisa kuti musana) uye zvakafanana pabhenji wokudhinda kubva pachipfuva.

How kuvaka pamapfudzi pamba achibatsirwa chinjikira bhaa? Kana uine musha, kunewo chinjikira bhaa, uye ipapo achava rakaisvonaka mubatsiri, sezvo muchiitwa vari mujinga yokumusoro muviri. Ivo Activate wandei mapoka tsandanyama. Kana kudhonza pamusoro kubhawa Delta vanoti basa tsandanyama "ebetsero", sezvo maoko uye shure basa kuwedzera pamapfudzi. Nokuti Delta zvinobudirira kudhonza yakarurama pakati kubata uye kukwana tightening.

Asati nokudzidziswa anodziya tsandanyama idzodzo muviri wakakwana kuti kutsanya shrugging.

Kana zvisina kukodzera mabasa, vakawanda zviitwa kuti Delta kunogona kuguma kukuvara kuti tsandanyama. Chinonyanya zvinorwadza vaiona bhenji amire kana akagara pabhenji uye dumbbells muruoko wiring. Kudzivirira kukuvara, unofanira kuita pamwe kushanda nepakati, chengetai zvakakodzera unyanzvi uye pre-kudziya-up. Naizvozvo, yezwi zvakawanda zvakakomba kurema unyanzvi zvakafanira kushanda.