Nokusimudza dumbbells pamberi penyu; waivako unyanzvi zviitwa

Nokuti mumwe tsandanyama boka rine mitambo yayo kurovedza kuti dzidziso nokukurumidza kuwedzera zvavo vhoriyamu uye simba unongotaura. Munyaya ino, tichataura kukuudza pamusoro pachiitwa pamusoro deltoid tsandanyama, kunyanya pamberi uye pakati pamakamuri, - Kusimudza dumbbells pamberi penyu. Chidobi, mazano uye kakawanda kukanganisa - zvose izvi pashure.

Brief tsananguro zviitwa

Nokusimudza pamberi dumbbell rinomiririra insulating muviri riri kushanda zvakakwana pamberi danda deltas, uye kukanganisa paavhareji. Pamwe dzinokosha kufamba dzakadai muchiuto venhau, pachiitwa ichi vanofanira kunge varipo vari purogiramu kurovedza mutambi upi Hazvizivikanwi ruzivo.

waivako chidobi

chidobi zvakakodzera - abudirire kuti Workout kukuru. Kuti aite pachiitwa ichi sezvo zvakanyanya sezvo zvichiita kuti yaro yepakutanga nzvimbo Bodybuilder vanofanira kuvawo zvinotevera:

• kuswatura of mutumbi;
• tsoka papfudzi upamhi voga;
• maoko vanofanira kutwasanudza uye akakiya emaoko kumusoro kusvikira iwe haazoperi kuuraya yakatarwa;
• dumbbells kuchengeta pamberi pazvidya, asi regai avabate;
• kutaba anogona kunge repamusoro kana kwazvakarerekera.

Pashure regadziriro danho kuita kuti Implementation yacho muviri. Saka, kuti zvakanaka kuita nokusimudza dumbbells pamberi penyu, kutevera kutevedzana ichi yezviito:

• Fema, uye bated kufema panguva, anomutsa maoko ake pamberi pake. Hapana nyaya musarega fambisa kugokora kwenhema. To zvakazara nokukiya maoko panguva emaoko arege kuvatadzisa vachikotama kana kuswatura. Pakupedzisira, regai kubatsira deltas jerky, nokuti kushanda pamusoro muviri yekudyidzana kunoderedza. Nokusimudza dumbbells vakamira inofanira zvachose nezvezvandaifanira pamafudzi avo.
• Kana iwe kuita chiitwa, hazvina zvakakodzera kuderedza kana kusimudza maoko ako. Kure pakati dumbbell nani kuramba kuramba.
• Panguva yechiitwa, iyo dumbbell achimutsa pachiyero pamafudzi kana zvishoma kwirirei. Paaizosvika kuguma pfungwa uye exhale zvishoma nezvishoma kudzikisa dumbbell kuti pokutangira chinzvimbo.
• Pashure pfupi 2-wechipiri kumbomira, mberi Implementation yacho yakatarwa.

Sezvaunogona kuona, ichi hachisi chakaoma maekisesaizi. Nokusimudza dumbbells pamberi penyu asingadi kupa chero matambudziko, asi tevera zvakakodzera unyanzvi kunoita kuti wabvisa kunonyanyisa abatsirwe kufamba ichi.

Tips vatambi

Kuti varege kuita zvikanganiso apo mabasa pachiitwa ichi, unofanira kuteerera zano zvinotevera:

• Usashandisa simba inertia. Izvi ndezvechokwadi kunyanya Kutsauka muchiuno. Kuti maximize mutoro Delta uye kukurudzira kukura kwavo, zviri nani kuti kunonoka uye akayera kufamba izvo zvinodzorwa chose pamapfudzi enyu.
• Hazvina Zvakakodzera kumativi chipfuva kana slouch. Kuti tibatsirwe sangano, zvakakodzera kuchengeta chipfuva uye mapfudzi kururamisa. Kana zvipande, vanofanira kutura uye kupa zvishoma mberi.
• Panguva pakutanga sangano, kufema. Uye ichi zvinokosha zvikuru, nokuti mweya - chinokosha mukusimbisa muviri.
• Kuekisesaiza ndiko zvakanakisisa kuita panoperera zvakaoma kufamba pamafudzi. Pakutanga, kunyatsoteerera dzinokosha kurovedza nani: uto venhau, barbell hwakakungwa kwaari chirebvu, nokusimudza dumbbells ari pamateru, uye vamwe.

On ichi, zvichida, zvose. Kana uchitevera pamusoro nhungamiro, kubudirira yechiitwa achava maximal.

Zvinotarisirwa pamusoro kunzwisisa kuitwa

Vapinze Delta kusvika pokupedzisira, kuti kukurudzira kukura kwavo uye akavandudzika simba waivako, unofanira kushandisa dumbbells ane kumbonyanya rinorema uremu (izvo unogona zvakazara kudzora), kukwidza kuti papfudzi pamwero kana zvishoma yepamusoro, sezvo akanga amboti. Kana pane chido kutoshanda zvakaoma deltoid tsandanyama, ipapo vanobatisisa dumbbells kwazvakarerekera kubata, ipapo Wakatambanudzira maoko ake pamusoro chinjikira mutsetse pa 40-45 inegumi.

Kuri kuti ruoko anotanga tsaukai wehunyambiri nzvimbo nokuda madhigirii 45, pamberi uye pakati tsapo kuti tsandanyama deltas vari kuona kunonyanyisa mupfungwa, izvo zvinoita kuti kukura kwavo. Kana nokusimudza maoko yakakwirira mutoro pfungwa zvava kumberi toothed tsandanyama uye trapezium. Uyezve, muviri chaizvo mutoro pamusoro yokumusoro chikamu muchipfuva, asi chete kuti nguva kusvikira dumbbells vasingamutswi pamusoro pachiyero pamafudzi ako.

For kunonyanyisa mutoro Nyanya Kufunga pamberi Delta vanofanira kuchengeta dumbbell makabatisisa pamusoro. Achiita inofamba zvishoma nezvishoma, imi muri chokwadi kuti kunzwa kuti chikamu chimwe nechimwe deltoid tsandanyama. Kana zvakasiyana, unogona kuita basa iri nzira dzinotevera: Kusimudza dumbbells vakagara pamberi pake, ivo mawa kumuka mbiri-ruoko dumbbell kana barbell kusimuka.

zvikanganiso Common kana kuita

Kazhinji vatambi kuona simba ravo, kushanda pamwe ndakafuta. Somugumisiro, apo achiita zviitwa vanobatsira muviri pachawo ari pakutanga sangano, ochinja panzvimbo dumbbell. Panguva iyoyo vanoramba pamafudzi shure uye ndarodza anosandudzira chiuno mberi. Pakadaro, pane ngozi kukuvara, uye kushanda zvakanaka kunodzikira yekudyidzana. Kufunga kuti vari dzakatakura chete mapfudzi, vatambi basa zvinosanganisira tsandanyama zviri shure, makumbo uye maoko. Kazhinji, zviri nani kutora dumbbell pamwe yakaderera uremu.

Regai kuti akaturikwa pamusoro yakawanda repetitions. Panguva imwe dzidzo purogiramu achava inokwana 3 anoita 10-12 repetitions. Mune zvimwe zviitiko, iwe chete Mutual "kidding" pamusoro tsandanyama boka.

Kushanduka nokusimudza dumbbells kuti biceps

Fudzi Workout zvakanaka zuva makumbo kana biceps. Panguva ino mutambi ose afunga kuti woga chii anopa mamwe zvinobatsira. Muchikamu chino tichataura pamusoro kurovedza biceps, uye zvakawanda zvakananga, mumwe zviitwa pamusoro biceps - Kusimudza dumbbells kuti biceps. Rinoreva dzinokosha muviri, kuva mukuru biceps uye brachioradialis tsandanyama.

Pasina muviri dumbbell rinomirira kupota akateverwa kutenderera brushes. Izvi zvinopa vaifanira rutapudzo pakati biceps, izvo zvinoita kuti mumwe yakanakisisa zvemumusangano kunodzidziswa. Most ruzivo muviri nguva dzose kushandisa nokusimudza dumbbells kuti biceps zvakasiyana yokudzidza maoko, izvo chete anosimbisa hwakakwana kunyatsoshanda kufamba. Kazhinji, chero vakafugama pakati kugokora apo maoko ake "tsvaka" seri kunze, zvinobatsira chaizvo kuti pakuzadzisa boka iri netsandanyama.

Kana pamunosimuka tsvimbo biceps yakarurama pakapuranga yakati ichikutadzisa vachishandisa kutenderera mumakwenzi, riri kukwana zvinorema biceps tsandanyama. Hazvina kana ichi kubatsira kurovedza pamwe dumbbells.

In mhedziso

pamapfudzi Strong - ndiko kuzivikanwa nevanhu, iro nguva dzose chaizvo chaizvo zvepabonde kurukutika. Development deltoid Tsandanyama haisi refu chaizvo, nokuti matanda maduku zvikuru. Nhasi kune dzakawanda simulators yakasiyana apo unogona kuvandudza chimiro deltas dzavo. Nokusimudza dumbbells pamberi penyu anowedzera zvikuru simba rates vhoriyamu vemapoka aya netsandanyama. Iwe abudirire kudzidziswa!