Wokudhinda French anoita mutsetse yokuparadzana kubva triceps biceps Zvinotova pachena

Kurovedza muviri, achicheka mutsetse wakajeka kupatsanura pakati triceps uye biceps, kunyanya kana vachisimudza maoko mudenga - muchina wokudhinda French. Uyezve, zvinozarurwa zvinobudirira tsandanyama fibers, anovandudza vanonzi "banding" triceps. The refu mukuru triceps achatarira mukuru uye kana iwe kutarira kurutivi ruoko, nemhaka kuwedzera maoko musoro, mukuwedzera, pachiitwa ichi, pasi dzose chaitwa, zvichaita yekudyidzana wedzera simba kwepfuti akarova bhora nemhaka musoro nevolleyball , basketball, nhabvu uye Tennis. wokudhinda French kunobatsira ruramisai zvibhakera mu tsiva zvikuru simba, nenzira isingaoneki achitovabatsira kunatsiridza unyanzvi mune jimunasitikisi, kuvandudza zvinyorwa zviri yokungoi- ta bara uye danda denga.

wokudhinda French pamwe dumbbell nokugara. kuuraya kwacho.

Kutanga chinzvimbo: chengeta maoko enyu, kudzikisa dumbbell shure musoro wako, uye ipapo uchinonoka sezvaunokwanisa, pasina pakarepo mapato mutsai dumbbell kuti kutanga chinzvimbo. Saka ramba kusimudza uye tikarega uremu, nezvombo chokumusoro chikamu anofanira kugara akarurama. Kana wakagadzirwa dumbbells - pre-tarisa rakavimbika yakachengeteka nekiyi.

bhenji French agere. waivako chidobi.

• Pachigaro pabhenji ane musana (chinjikira). Tora dumbbell mumaoko zvose kamwechete uye kuiita pamusoro musoro wake ruoko kuti urefu. Kana kurema kwazvo guru, vanoda kubatsira mumwe wake. Dumbbell uta zvokuti Disc waiva yemichindwe, thumb - pamusoro mubato, muchindwi vanofanira utarisane. Ndiwo kutanga chinzvimbo pachiitwa ichi.
• Hand (chikamu fudzi kusvikira kugokora) igadzikwe pachiyero musoro, asi perpendicular pasi. Mune semicircular nzira inspiratory akanyika dumbbell shure musoro wako. Ramba kuva kusvikira honokono anobata biceps asingaiti uye vachange vasina kunzwa kuti triceps yareba akafanana tambo. Simudzirai dumbbell, kufadza kutamburira triceps, pasina kumbomira. Inokosha: kuita kufamba chete emberi, emaoko uye mapfudzi kuramba zvakakwana achiri.
• In pokuiswa nzvimbo kumudzorera dumbbell triceps kukanganiswa, mawoko avo, uye, exhale regai chete kukurira chinonetsa vachasimudza yemapurisa kana apo maoko zvakazara kumwezve.
• Panguva kuwana yakakwirira muruoko, kuita pfupi chaizvo kumbomira uye epfungwa tsandanyama akasimba.
• Dzokorora chiitwa French venhau kakawanda sezvo zvakakodzera.

Rutsigiro.

• Kutsigira haaiti kumativi, zvinokosha kugadzirisa S-zvakaumbwa, yepanyama curvature pamusoro musana, ivo lumbar munomimina netsandanyama.
• Zvakakosha kuenda chete flexion uye uyewo zvombo zvinogara kusvika pakati emaoko, kwete zvinofamba emaoko ake pamusoro yose nguva pachiitwa. Dzinofanirawo wakaiswa makumbo, mapendekete uye mutumbi.
• Kuti vabudirire kunonyanyisa zvinoderedza kugokora tsandanyama uye refu musoro triceps, izvo chikonzero mutoro pachiitwa, zvakakodzera pamusoro zvachose ruramisa maoko.
• Hatina kutokurudzira kushandiswa zvakanyanyisa inorema uremu, izvo zvinogona kukonzera rounding pamusoro musana uye, sezvo zvakaguma chikonzero kukuvara.
• emaoko Kuvimba mberi panguva yechiitwa hwakazara ochinja pfungwa kubva mutoro pamusoro musana tricep, kwamakadarika zvinokwanisika kurasikirwa mwero.
• Hatidi kuvakurudzira muviri ichi vaya vane pamafudzi majoini havasi kusanduka zvakakwana, kana maoko kubva kugokora vaite akatwasuka vertically uye unouya Zvaifadza simba sezvo kufonyora uye kugadzirisa maoko.
• Kana muviri zvakaoma kuita akagara, zviri akaita akamiswa. Relief unouya kuita kana iwe kutsaukira basa mamwe tsandanyama - pakudzikamisa kuti mutumbi namakumbo, hunoita kuti abate uremu pamusoro musoro wako mwero.

Zvinokurudzirwa asati kuita pabhenji wokudhinda iri French nomurovedzi agere kutanga kuita bhenji wokudhinda pedyo kubata, runonditsikirira rigone kuwedzera mune yakatenuka maoko pamwe dumbbells.

Kuwedzera Nzira muviri-pamusoro apa, pane muchina French pamwe dumbbells, kumhanya pamusoro ane Rerekerai pabhenji, uye dzimwe Muchiitwa anogona kuita zvose beginners uye vanatenzi. Kushanda kubva anodzokorora 8 kusvika 12 3-4 yakatarwa.

Train, kuvandudza muviri wako kuzadzisa itsva mitambo zvinyorwa, kusanganisira pamusoro pacharo.