Nokudzidziswa shure

Rovedza shure varume inofanira kuendeswa paumbwe wokuratidza V serin'i nhamba. A mutumbi V-zvakaumbwa kwagara chiratidzo ane utano, yakarovedzwa mukono muviri. Kuti usarudze nenzira yakanatsofanira kunhonga chiitwa pamusoro musana tsandanyama, mumwe anofanira kuziva mashandiro nerimwe mugove waro - upi racho, iye mhosva. Exercise pamusoro shure tsandanyama inogona rakakamurwa muchiitwa nokuda rezasi, pakati uye okumusoro nhengo. Mumwe nomumwe zvikamu izvi chine anoverengeka yoga tsandanyama.

Saka, yokumusoro shure rinoumbwa tsandanyama, iyo Anosimudza chipande, rhomboid uye trapezius tsandanyama. Pamusana kwavari, zvipande vanomutswa shure uye mapfudzi anogona kufamba nokoko. Kuti tiwane chaiwo V-zvakaumbwa murume mufananidzo, zvakakodzera kubva mangwanani chaizvo zera kupomba chikamu ichi uye ukuwo, kumashure tsandanyama. Muviri chinodiwa kuita izvi zuva nezuva.

Rovedza shure kwayo pakati chikamu hakusi nyore zvakadaro, nokuti rine guru kwazvo netsandanyama. Izvi, zvinokosha kutaura dzeraundi tsandanyama - makuru nemadiki, spinalis, latissimus, chikamu refu tsandanyama, tikarega shure uye yokumusoro toothed tsandanyama. The pakati Chikamu shure basa kwebasa maoko - pasi, musana, uye chikamu ichi anokwanisa kumutsa uye kuramba muviri womunhu kana pamapfudzi nzvimbo ndee. Kunyanya pfungwa tsandanyama izvi zvose zvinofanira kuripirwa kusvikira pakati chikamu latissimus tsandanyama, kupomba panzvimbo yokutanga - nokuti kupfuura uye rakasimba vose pamusoro. Sarudzai kuratidza musana tsandanyama zvinodiwa nenzira kuti zvikurukuru dzinosanganisira latissimus. Chimiro, simba uye chokupika dzakawanda shure, kutaura zvazviri, aro okumusoro uye pakati zvikamu, zvinoenderana sei yakatanga zvakanaka latissimus.

Rezasi Chikamu shure - nayo iliac rumbabvu tsandanyama, uyewo yepazasi chikamu anonzi refu tsandanyama.

Saka zvino zvakawanda zvakananga pamusoro chii zvinoda vamwe musana tsandanyama kurovedza. Achingobuda ropa racho latissimus - chimwe chezvinhu dzichipfekeka tsandanyama shure mahofisi, zvinokosha kuita dzinotevedzana muchiitwa, kupomba tsandanyama ari shure. Zviitwa akagadzirirwa kurovedza latissimus uye regai zvinoda kushandiswa inokosha michina yakadai Smith anodzidzisa, dumbbells, zvinogumbura namazariro - ndiwo mamwe marudzi muedzo kupota: rakamanikana neizvi kubata, rakafara uye rakamanikana rokuona. Zvisinei, ndinofanira kutaura kuti vamwe muedzo kupota hazvikwani - kurovedza musana hakusi pasina barbells uye dumbbells. tsanangudzo pfupi pamusoro Implementation tightening yakamanikana neizvi ouinjiniya: mumakwenzi anofanira akatendeukira ake, musana yakananga, muviri wakatsetseka. Pakutanga kwezana mu kudhonza makumbo avo. Rocking muviri pacharo haritauri kubatsira - chaizvoizvo richisimuka kunofanira kuitwa bedzi nesimba maoko. Kwakuka zvokuti chirebvu wako anogona kubata kwepuranga rakachinjika, uye ipapo yawira chose ruramisa maoko enyu. All chete, kudzokorora imwe nguva. Musimboti kushanda pazuva yakafara musana tsandanyama muchibayiro pamusoro apa: soro pfungwa muviri wako simuka, ichandodira pamwechete. Kurovedza neumwe giya ndiko kupa vaise matanda - wehunyambiri T-zvakaumbwa tsvimbo, kutwasuka mu akotama yepazasi kubata (kutora rezasi kubata barbell, nokuramba pakati brushes kure zvishoma kupfuura upamhi pamafudzi, akapfugama tsoka, akaswedera mberi uye kusimudza barbell kuti muchiuno , retracting pamapendekete uye kusundira muchipfuva chake, zvino kudzikisa uye vadzokorora zvose pamusoro zvakare), hunyambiri tilted mberi (zvakafanana, chete simba kubva pamusoro).

Mukusika wakanaka V-zvakaumbwa mutumbi chikamu uye teres zvikuru tsandanyama. Nokuti kukura kwayo kutevera muchiitwa izvi pa musana tsandanyama, vose mhando wehunyambiri akapinza tsvimbo - a T-zvakaumbwa, mazamu, mazamu neruoko rumwe, kuti rokumusoro muchipfuva, chipfuva chinjikira kuti vagere. Kuti aite kutwasuka kudhonza T-zvakaumbwa shamhu, anorega yakananga, yakamanikana kubata maoko kutarisana rimwe kubata pambiru. Zvadaro, vakafugama makumbo ake, akasendamira mberi uye kuchisimudza kuti chipfuva chake kuti vawane pamapendekete shure uye muchipfuva mberi goho. Achideredza bhaa, saka ruramisa maoko ako, kuti vanzwe zvishomanana tatamuka kumashure.

Infraspinatus tsandanyama akadzidziswa, achiita wehunyambiri muedzo dumbbell neruoko rumwe Simulator - chinjikira chebasa kuti chipfuva nokugara - zvose yakamanikana uye yakafara rokuona.

Zviri chinodiwa kuti kurovedza akanga akatakurwa kunze kumashure mangwanani kuyaruka, kunyange ari kupenya nzira.