The kupfuura mukurumbira zvinhu kurovedza mukusimbisa muviri

Zvino vanhu vakawanda vanowanzofunga kuti akanaka, Mabhuku eBraille uye zvinofadza muviri. Chokwadi, izvi zvinoda kupfuura gore nezvakawanda vanga vaneta, kunyatsoteerera zvokudya uye yakawanda nemari chikafu zvakanaka, akasiyana-siyana mitambo nenhumbi uye zvichingodaro. Nyaya ino uchanamatira kune mutambo, uye achakuudzai pamusoro dzinokosha kurovedza mukusimbisa muviri, avo chinangwa uye unyanzvi rokuurayira. "Base" - ndiko kudzidzisa yakaoma, hunobata akawanda mapoka tsandanyama uye kazhinji kuitwa rusununguko masimbi. Chokwadi, mutambo wose zvinoreva kuwedzera simba, kutsungirira uye agility, asi mukusimbisa muviri, sei kuvaka kwetsandanyama iri nani zvikuru.

Ngatitange pamwe zviitwa kuti pectoral tsandanyama. Wokutanga uwandu hwaro ichava chaiwo bhenji wokudhinda. Chiitwa ichi inoshanda zvakanaka chaizvo kuti pectoralis guru tsandanyama, uyewo zvaanopa simba ari triceps uye pamberi danda deltas. Kuwedzera Classic, pane dzimwe nzira ayo Implementation. Izvi zvinosanganisira bhenji wokudhinda pedyo kubata (simba iri kushanda mukati pechipfuva tsandanyama), bhenji nesimba imwe Rerekerai pabhenji, bhenji wokudhinda pabhenji Smith, uye vamwe vazhinji, pakawanda, zvakasiyana mutoro reshiyo pane dzimwe nhengo dzomuviri wako. Hazvinei Ipfungwa rinoshandiswa nguva dzose kuita unyanzvi anoramba zvakafanana.

First unofanira kudzikisa pakapuranga kusvika pasi muchipfuva chako. Panguva iyi, honokono yako inofanira kuva kutwasuka kune mumwe. No vanofanira zvinoshamisa kusimudza kana kudzikisa nemizariro, asi kunonoka kuita chiitwa kunaka. Zviri nani kusarudza pakati nepakati nokuitevera kusvikira pakuguma nzira. The kutaba inofanira kuenzanirana musimboti. Kuwedzera kune pabhenji venhau, dzinokosha kurovedza mukusimbisa muviri uye zvinosanganisira dips, rinoshandawo zvakanaka pectoral tsandanyama uye triceps. Chiitwa ichi pamwe inozivikanwa anenge munhu wose pamwe jimunasitikisi netsvimbo kana zvikoro. Mukuru zvinogona kuitwa kusunda kupota pamwe zviyero kuti kubvumira tsandanyama kukura nokukurumidza.

Zvichitevera isu ichashandisa pamusoro musana netsandanyama. Chinonyanya yakakurumbira "chawo" riri kuonekwa deadlift. Chiitwa ichi amakavaitira inotevera algorithm: muiti anova kutanga chinzvimbo pedyo pamusoro nemizariro, zvichiita chatakagara (siyanei kubva shanduro traction mabasa, izvo pane vasiri vashoma), kudzikisa pakapuranga pasi, apo muchiramba yakarurama shure Uye zvishoma vaikunga makumbo (GARA!). Pakupedzisira, pamwe chete yokufeva musana wake agadzirisa uye anotora nzvimbo yaro yepakutanga.

Zvinofanira kucherechedzwa kuti embodiments ari deadlift kupfuura pabhenji wokudhinda. We nyora yakakurumbira zvikuru: chaiwo deadlift, riri kushanda yakaisvonaka tsandanyama ari shure, uye kunokanganisa trapezius uye gumbo tsandanyama; muedzo akafa, Romanian uye vaise "Sumo", iro akanyatsondibatsira zvikuru tsandanyama yehudyu uye gumbo yose. Kuwedzera deadlift, kuti "hwaro" musana muedzo-muridzi (inonyatsobudirira - nokuti musoro) uye huru netsvimbo iri pamateru.

Next, enda kune zvinhu kurovedza mukusimbisa muviri ruoko. In zvachose mune mapoka wandei ruoko tsandanyama, kusanganisira biceps, triceps, uye emberi Delta. Nokuti chikuru bicep kurovedza vari flexing pamwe barbell yakamira. For triceps - wokudhinda French. Uye pakupedzisira, nokuti deltoids richava guru muviri uto wokudhinda. Emberi vanobatanidzwa mune dzimwe muviri zhinji, uye saka zvinokwanisika kuderedza kwavari "kupomba".

Yokupedzisira kuchava dzinokosha kurovedza mukusimbisa muviri ari gumbo netsandanyama. Uye pano kubatsira vagere kupota, izvo kunze makumbo uye musana tsandanyama vakaremerwa, uye muviri wose. Kuekisesaiza ndeimwe zvinorwadza, uye saka zvinofanira kuita pamwe yakakodzera unyanzvi. Apinza kwokutanga nzvimbo uye kuita chatakagara (zvishoma kupfuura pabendekete upamhi), nomutambi anoisa yairova pamusoro trapezius tsandanyama uye akarurama, anotanga zvishoma nezvishoma squat, akabata yake shure yokufeva uye kururamiswa. Pashure hudyu kusvika padanho vari akaererana pasi, kuti anosimudza masimbi kupfuura vose anodzokera nzvimbo yaro yepakutanga. Kuwedzera kune squats kuti makumbo, kuramba lunges zvinokosha uye gumbo yokudhinda.

Kunyange kungoita zviitwa izvi, unogona kuzadzisa hunoshamisa kunoguma. Kubatsira kukurumidza budiriro iri unodikanwa zvabuda kunouya chinokosha kudya, kusanganisira yakananga kudya uye kushandiswa sportpita (mapuroteni, gainer, amino acids, creatine) kana anabolic steroids. Recent vanofanira kushandisa chete kune vaya vanoda zvechokwadi kutsaurira hwake hwose upenyu mukusimbisa muviri, asi kwete inowanzotorwa feni.