Nzira yose yekushanda kunze kwemasumbu ose - kudzidzira ne barbell

Munguva yedu, vechidiki havabhadhari mutambo. Iye zvino, varume vari kutamba mitambo yekombiyuta, vano "futa" paInternet kwemazuva ekupedzisira. Ndeipi rudzi rwebhari, ibha ipi? Zvisinei, hazvisi zvose zvakashata. Pane hutano hwakasimba hwevechidiki avo vari kushingaira pakuvaka muviri. Mushure mezvose, kunaka kwemuviri chinhu chinokosha. Iko kune magyms akawanda anopa vashandi vavo chikamu chakakwana chezvikoro. Zvechokwadi, kubhadhara kunodhura mari.

Uye zvakadini kana pasina nguva? Tenga ibha uye shanda pachako. Ichokwadi kuti chikwata chenyika yose ndiyo inoshanda uye nzira chaiyo yekuwedzera musimba wemuviri wako kumba. Muzvokwadi, kudzidzira pamwe nebhari kunogoverwa mumhando dzakasiyana-siyana. Muchikamu chino, ngatiedzei kurondedzera zvose zvinofadza zvekudzidzisa nejek projle.

Hezvino chinhu chinonakidza chinobuda: nebar imwe chete unokwanisa kushanda kunze kwemazana ose emasumbu. Izvi zvinowanikwa mukurovedza muviri, asi panguva imwe chete iwe unokumbirwa nomoyo wako kuti ubhadhara kudzidzira. Chaizvoizvo, kudzidzira nebar hakudi nzvimbo yakawanda. Saka, zvinobvira kudzidza pamativi ese: pamba, mune zvekurovedza, nezvimwewo. Chigadziro chemasikisi esimbi cheimwe chiremera chinowanikwa kubha. Achiri kuda bhenji.

Kuchengetedza maitiro ekubhabhatidza zvakakosha kuyeuka kuti nzira yakarurama ichabatsira kuzadzisa zvakakosha. Ngozi yekukuvara yakanyanya kwazvo. Mushure mokushanda ne projectile, mutumbi uri mukufamba nguva dzose pasina rubatsiro runokosha. Kuti uwane maitiro, zvinodiwa kuti udziye zvakanaka. Usati waita basa rinofambisa, ita zvishoma zvekudziya-up sets. Nokudaro, iwe uchazviponesa kubva pakukuvara.

Zvinenge zvese zvinodzidziswa nebha ndezvibatanidzwa zvakawanda. Rimwe boka remaviri rinogamuchira mutoro mukuru. Semuenzaniso, paunenge uchiita bhendi rezvinoshandiswa mabhenikiti, mapepa, triceps, chifukidzo uye mushure mushure mutsva zvinobatanidzwa . Kusimbiswa kuri pamusoro pemoto. Kutakura kuurawa, mutambi wacho anonyanya kudzidza kumashure nemashure emaoko. Iyo squatting squat inobatsira kuita kuti fukoromusi uye kuwedzera kwegumbo riwedzere. Izvo zvinoshandiswa pamusoro apa zvinofungidzirwa zvakakosha uye zvinoshanda nevose vane simba vane ruzivo.

Iye zvino ngatitaurei nezvekudzidzira-kumwe chete. Izvi zvinoreva kuti purogiramu inosanganisira maitiro ekugadzirisa nebha, iyo inotarisirwa kushanda kune rimwe boka remaviri. Pasina kudzidziswa kwakadaro mutambi wacho ari kumirira kuvhara mubhenji kana kuti mufa. Saka, kukoka tsvimbo kune chigunha kunobatsira pakugadzirwa kwepamberi delta uye trapezium. Chirongwa chebasa chiri nyore. Kunyanya kubata, kunyanya tsvina inotakurwa.

Kutanga iwe unoda kutora bhora mumaoko ako pachikwata chechiuno. Misoro yakakura zvishoma kupfuura mafudzi. Musana wakadzika, uchisiya muviri wose kumashure. Tinowedzera uye tinosimudza bhari, tichideredza zvidzitiro zvakanyatsosiyana nenzira dzakasiyana. Pamusoro wepamusoro, mutsipa unofanirwa kuva pahupamhi hwefudzi, uye maoko kumusoro. Muchikamu chekupedzisira, zvishoma nezvishoma deredza tsvimbo yacho munzvimbo yayo yepakutanga. Usashanda nezviyero zvakakura, asi usingatarisi nzira yekuuraya. Muchiitiko ichi, iwe haungakwanise kuwana zvakanyanya. Usati watanga basa racho, ita imwe chete inotonhora-kusvika neine mutoro muduku. Zvadaro iwe unofanirwa kuita 3-4 inogadzirira 10-12 reps. Izvi ndezvekuti iwe unoshanda hukuru.

Pane chimwe chiitiko chinonakidza uye chinobudirira - bhenikeri rinomiririra (mabhendi ehurumende). Saka varimi vanowedzera huwandu hwemafudzi. Munguva yekushanda, mapurisa epamberi nepamapapiro akadzidza zvikuru. Uyezve, bhenekeri inomira yakasimudza zvakanakisisa simba rinoputika rematumbo ose edambudziko. Nguva dzose kurovedza, kusanganisira basa iri, zvinonyanya kuchinja migumisiro yevatambi mu weightlifting. Zviri nyore kusundira-kusundira pamapuranga, kukanda pfumo uye nheyo, kusimudza uye kuvhara bhari.

Sezvaunogona kuona, zvakadai se-elementary shell, uye zvakanyanya kunaka. Kupinda mune zvemitambo, haugoni kuwana simba uye kutsungirira chete, asiwo unowedzera mukati mako unhu hwakadai sekubata nguva, pedestry, chinangwa.