Sei uku mumba uye kana midziyo zvemitambo zvaidiwa ichi?

On hope dzose inflated muviri wakanaka, asi kuwana yokurovedza muviri hakusi nguva dzose kuwanikwa, zvose nguva uye mari. In imba ino pane mukana vanotsaura awa kuchikoro. Kana uri mutsva, mwedzi mishoma yokutanga zvinokwanisika kuita pasina zvokuwedzera Hardware, uye ipapo kupedza zvishoma, kana imwe mugumisiro hakuzovipo. Izvi. zvechokwadi kunyanya varume.

Saka, sei kuti uku pamba pasina michina mitambo:

Pushups. Chinhu kunzwisisa muviri, kana muri kuita zvakanaka. The kwokutanga nzvimbo anozivikanwa vose. Zviri chinodiwa kuti munhu zvakawanda munhu kutevera pamusoro uye akaruramisa kwokusakwana. Kutendera flexure kana vachikotama ari shure. Sink anofanira kuva zvakasimba yakatambarara yakaderera sezvinobvira, anenge anobata uriri thorax. Kuvhiringidzwa pamunenge chete chiitiko kuti uwandu repetitions riri guru.

Abdominal muviri. Pano unofanira yose kunzwisisa zvinyatsobuda vose tsandanyama. Hatidi nyora ose anozivikanwa zviitwa, izvo zvinosanganisira nokuvhiringidza, "chigero", tsoka zvinosimuka iri nhema pasi chinzvimbo, uye zvichingodaro. Online uchawana zvakawanda mavhidhiyo Tutorials iyo inoratidza unyanzvi.

Squats. Kana usingazive kuti nakachatsya kumba, yeuka kuti zvakakosha kurovedza muviri wose, pane ayo nomumwe nhengo. Pasina mutoro, zvose zviri nyore, asi tarisai musana wako uye achiita magadzirirwo. Chengeta musana ako, mabvi havafaniri protrude mhiri zvigunwe. Zvakakomba squats yakadzika havasi zvinodiwa, nokuti uri kutsvaka mhinduro yomubvunzo wokuti sei kuti uku mumba, uye kwete sezvinoita akakuvara.

zvino isu kuna midziyo zvemitambo. Nokuti varume, pamusoro hakuna kukwana muviri. More chaizvo, zvinogona kushandiswa kuramba tsandanyama zvakanaka chimiro, asi kwete sepokuwana kudzidziswa.

Saka, kugadzirisa dambudziko sei kuti uku kumba, funga panyaya nokuda kuzviwanira michina yakadaro:

- Bench bhaa kana pabhenji kuita kurovedza vane dumbbell. Chokwadi, vakawanda vari kuvaka nemamiriro zvituru, asi kuchinja pakona kuti mafungiro iyi hazvibviri. Asi kuwedzera mutoro pamusoro venhau, unofanira kuteura pabhenji.

- Dumbbells. Ideal musiyano wezvinyorwa pamwe wakagadzirwa Zviidzo, saka haugoni chete kusimudza inorema Zviidzo, uye kuti vave guru yakatarwa, kutanga pasi uremu uye anopera huru, hazvibatsiri. Uye nzvimbo dumbbells izvi hakuna kukwana nguva dzose.

- Rod. midziyo Izvi tingasarudza, asi mune ramangwana ungafanira kukudziridza pectoral tsandanyama, maoko uye musana.

Panzira, kuti uku shure mumba sezvo chaiye, asi nokuda ichi tinoda dumbbell uye barbell:

Thrust dumbbells kuti dumbu rake neruoko rumwe. Pakutanga, kuita nzira ruoko rimwe, uye ipapo pakarepo kune wechipiri, usingamudimburiri. The mukana ichi muviri guru amplitude kufamba, mauri latissimus zvakashanda zvakanaka.

Thrust shamhu mudumbu - ichi ndechimwe inokosha muviri kuti ari latissimus dorsi. Chokutanga Inzira kuita hafu uchishandisa uremu, inova inodziya-up. Kutanga chinzvimbo - kukotama shure, mabvi zvishoma musana.

Kudhonza ari kubhawa yakafara kubata kune muchipfuva chako. Chokwadi, chinjikira mbariro kumba tisina kuwana, asi pane kazhinji pedyo nhandare. Nokuti kukura shure tsandanyama - rakanakira. Kana muviri kwakapiwa kwamuri nyore, zvino kushandisa mamwe mutoro.

Takurukura muchidimbu akatarisa sei kuti uku kumba. Kubva pane zvataurwa zviri pachena kuti zvinogona pasina nenyanzvi michina. In mhedziso, tinogona chete kuwedzera kuti hapana dzidzo haana maturo pasina kudya zvinovaka muviri, saka vanonyatsoteerera nuance ichi.