Muchiitwa pamusoro pectoral tsandanyama: muviri zvinhu

Varume vakawanda ndisingambofariri pamberi pachipfuva chake. Vanoedza kuva navo, achiita zvose zvemarudzi kurovedza pamusoro pectoral netsandanyama. Zvisinei, kazhinji, migumisiro kwenguva refu muviri kwazvo duku. Chii chinoita? How kubudirira zvabuda makuru uye dzokai muchipfuva chako kupinda nyaya pachako kudada?

Nyaya iyi aiendeswa vaya vachangotanga akatanga kushanda muviri wake, kunyange pane mashoko anonakidza, vaduku mazano, uye vaya vanga vachishanda pamwe "simbi".

All zviitwa ari pectoral tsandanyama inogona rakakamurwa dzinokosha uye insulating. Boka rokutanga kunofanira kusanganisira panozogadzirika akaisa anenge vaviri makore pashure pakutanga enderana zvidzidzo. Kusurukirwa kurovedza "Tuning rakanaka" uye Kusimudzira pectoral tsandanyama, kuvapa chaicho chimiro.

Kutanga kuwedzera tsandanyama pechipfuva, kurovedza muviri zviri nani kusarudza nechepasi. Izvi zvinosanganisira zvinotevera:

- kusunda kupota pamusoro mbariro;
- runonditsikirira matanda siyana zvatinopiwa;
- Dumbbell runonditsikirira akasiyana nzvimbo;
- "romumwe";
- muedzo kupota.

Kana ukaita zviitwa kuti pectoral tsandanyama kumba, achishandisa barbell kana dumbbell mamwe uremu, iva nechokwadi chokuti iwe waiva naye - pasina basa nzira iri kunogona kukonzera kukuvara.

Bench wokudhinda rinoitwa ane barbell kana dumbbells, zviri nani kuita pamusoro pabhenji, iyo inogona kuisa panguva dzakasiyana pamakona. By kusiyanisa upamhi muuranda, unogona kubudirira kushanda kubva kumativi ose thorax. Kana yakafara kutaba muzariro kubhawa ari kushanda zvakanyanyisa pachipfuva tsandanyama. With avhareji kubudirira navo (pa papfudzi pamwero) anofambisa pakati chikamu pachipfuva. Narrow kutaba mauto kuti vashande triceps uye zvishoma unogadzirira mukati wako muchipfuva tsandanyama.

Tips nokuti kushanda pamusoro pectoral tsandanyama:

1. Kana chipfuva tsandanyama richava nesimba kupfuura tsandanyama ari shure, vachava "Mukaverenga" muviri, kuita munhu hunched. Hazvifaniri kukanganwika, uye kuva nechokwadi kushanda pazamu uye musana.
2. akatambanudza pashure chawo mutoro kunodiwa! Zvikasadaro, zvichaita kuumba pfupi pectoral tsandanyama, izvo kunyanya akanaka.
3. Zvakakosha kuita kurovedza pamusoro pectoral tsandanyama, kwete kupfuura kaviri pavhiki. Tsandanyama pechipfuva inofanira kuva kupora nguva, panguva iyo vachagara kukura. Kana ukaita zvinhu muviri kakawanda, tsandanyama simba achawedzera zvinokosha, uye vanogona kunyange kudukupiswa vhoriyamu.
4. Usaedza kumhanya kamwe kuzivikanwa zvose kwamuri zviitwa pamusoro pectoral netsandanyama. mutoro uyu havazowandi nezvadzo, asi chete kuwedzera kutsungirira uye simba mapoka tsandanyama. Zvakatikwanira kuita muzvizhinji kuti 4-8 mharidzo. Zviri nani kuti vakanga 1-3 kurovedza anoitwa muna 2-3 pazvinhu. Kuwedzera uwandu tsandanyama, nhamba repetitions por kurapwa haafaniri kupfuudza 10 nguva. Kana unogona nyore kukunda pachiitwa ichi uye anogona kuita zvakawanda reps, kuwedzera uremu Zviidzo. The akanaka mari - 6-8 reps. In nzira iyi, inzwi zvichaita yekudyidzana zvinowedzera simba tsandanyama kuwedzera nokukurumidza uye.