'Ruvhesi-ish' - yakanaka muviri pamwe zviyero nokuda kutaridza kwetsandanyama

Kana uchitenda nyaya, zviri kuMiddle Ages vanhu zvinobatanidzwa kurovedza vane masimbi achiri. Anoshongwa ayo chimiro akafanana masimbi. Pakutanga, uto kudzidzisa Gunners vakamanikidzwa kuti vaite navo nuclei. For makirasi akadaro raida simba yakawanda. Mazuvano, unogona kazhinji kunzwa kuti Weightlifting iri kurasikirwa kushanda kwayo. Nekuti zvino pane zvakawanda gyms, akashongedzerwa ane zvakawanda gym michina. Asi kunyora kure goko uyu vachiri mangwanani.

Chero muviri pamwe zviyero zvakanyanya circulates kuti tsandanyama ari maoko. Maererano nenhamba, mutambi mumwe nomumwe achienda ari yokurovedza muviri, rinosanganisira purogiramu yokurovedza dzavo namazvikokota kukandira simbi zviyereso. Akapiwa staffing gyms, ichi chinhu chakarurama yakanaka chaizvo. Panguva zvidzidzo pane kushingaira kusimudzira tsandanyama, rinosimbisa zvetsandanyama nemapfupa hurongwa, vakawedzera siyana kutsungirira. Sezvineiwo anovandudza mashandiro kumwoyo. Iva akasimba gokora uye chiningoningo majoini.

Kana uchida kuwedzera simba renyu kubata, unofanira kuita yaibatsira muviri pamwe masimbi. "Back kunze" anorovedza ari honokono nemarunda, nemarunda, minwe uye chiningoningo. Patinoita pachiitwa ichi pamwe uremu, unofanira kufema zvakanaka. Mweya kunoitika kana projectile Haatauri uye exhale - panguva mukunopera, kunyanya nomuromo.

Funga kutanga chinzvimbo uye anokosha nguva. The goko inofanira kuva pamberi pake, musana wake yokufeva, magaro musana. Next, utore uremu uye kutakura goho. Kuti isimba muhudyu uye kushandisa inertia ane muviri vachasimudza vakakanda Zviidzo simbi kuti muchipfuva pamwero. Hand havafaniri kurimonyanisa kwaiitwa. Ndiwo musiyano mukuru. Pashure vanobwembura ruoko kuti honokono yakanga perpendicular zvachose pasi. Tichibatisisa goko pamusoro mubato, zvokuti pasi yaiva pamusoro. Recommend kuita muviri iyi masimbi anopfuura 3-4 anoita 5-10 repetitions.

Chikanganiso kupfuura ruzivo Vamhanyi - ndiko kushanda rinorema masimbi. Weightlifting - hapana anosara. Kana iwe usina kare vaiita muchiitwa pamwe zviyereso, zvakanakisisa kushanda vashoma uremu. Chokwadi, kudzidzisa pamwe zviyero - kubudirira kuwedzera kwetsandanyama. Zvisinei, chete zvakarurama nzira, unogona kuzadzisa zvinodiwa zvabuda. Kazhinji, kurovedza zvakakodzera kutanga kushandisa "puds" dumbbell. projectile ichi anoyera chaizvo 16 makirogiramu. Kana ukashanda nesimba, unofanira kutora mudziyo wakagadzirwa dumbbells. Panguva zvidzidzo yakanakisisa uremu yakawedzera zvishoma nezvishoma. mutambi wose anonzwa ayo muganhu chinzvimbo. Kana iwe uri kuita chimwe iine 10-15 repetitions pasina dambudziko, nguva yokuti kuwedzera uremu vashandi pedyo.

Usati watanga kudzidzisa pamwe zviyereso, unofanira akanaka inodziya kumusoro. Warm-up vanofanira inosanganisira kurovedza zvinokura kunzwisisa. Zvaizova zvakanaka kutora pfupi run kuti agadzirire kumwoyo. Kettlebell Kurovedza yekudyidzana hwakavandudzika kunoguma pabhenji wokudhinda barbell nhema uye akamira.

Hazvina Zvakakodzera wopedza muviri wako uye kubata ose zuva. Zvakakwana vanga vaneta matatu pavhiki. Kunokosha Weightlifting - imwe nzira. Chero muviri pamwe zviyero kana kukaitwa nemazvo, anopa kunonyanyisa mugumisiro. Risati ratanga vanyatsodzidziswa, unofanira ndiongororwe chiremba. Kana waifanira ichangopfuura kuvhiyiwa, zviri nani kuti varege pangozi nayo. Kunwisa muviri, zvichiita zvikuru kukuvadza muviri.

Kana uri kuramba kuita gyms, murinde utano hwako. Zvinofanira kuva kanenge kaviri pagore kupfuura kuchipatara kuongorora chaiyo. Zvakanakisisa kushandisa pamwe zviyero akanga akatakurwa ari tandem ane ruzivo mutambi. Zvakanakisa tinoda nyanzvi anokwanisa vachakuudza sei kuita izvi kana kuti muviri.