Bench Arnold. swing maoko

Nyika yose anoziva ichi Arnold Schwarzenegger. Uyewo, vazhinji vanoziva chii dzakakwirira asvika panguva yake;-nguva nomwe Mr. Olympia, Hollywood nyeredzi uye wezvematongerwo enyika. Asi vanhu vashoma vane ruzivo asi kuti mumakore ayo ichatonga zvine mbiri mitambo Arnold kwakasimbiswa wandei yayo muviri kwakavakirwa huripo (saka kutaura, dzakachinjwa uye idealized). Nhasi tiri kutarisa mumwe wavo. Bench Arnold - vanobudirira muviri nokuda pamafudzi.

Kugadzirira kuita

Asati atanga chiitwa, unofanira kusika zvakakodzera mamiriro ezvinhu ichi. Bench Arnolda Shvartseneggera kunosanganisira akamira kana agere mamiriro. Munyaya ino tichakurukura wechipiri kuzvipedza (rokutanga vachava zvachose kufanana). Kuti aite basa iri bhenji wakafanira kumuka kusvika 90 madhigirii (zvishoma). Dumbbells vanofanira kutora avo vari kutora zvatinosiita benching pamapendekete nani. Gara shure pamusoro pabhenji uye simudza anoshongwa kuna mapfudzi, nokudaro kupedza kwokutanga chinzvimbo kwakafanana mureza pabhenji wokudhinda. Zororo tsoka dzenyu zvakasimba pasi, pre-kuzvirongedza zvikuru. Brushes vanofanira tenderera kuti yemichindwe tinotungamirirwa kurutivi kumeso. The emaoko vanofanira kuumba yakarurama angled. Zvadaro unogona kutanga kuita pabhenji Arnold.

waivako chidobi

Vose vanofanira Svinai dumbbells panguva imwe chete, uye vari kwacho akatendeuka emichindwe kufamba nechomukati. Saka, kana iwe basa Arnold chewaini, nokuvhiringidza kunoitika. Pamusoro muchanza vachatarira mu negwara, kureva mberi. Uyewo panguva iyi haafaniri zvachose ruramisa maoko panguva emaoko, uzvichengete zvishoma hwakakungwa. Pashure penguva pfupi kumbomira, zvishoma nezvishoma uye zvishoma nezvishoma kudzoka dumbbells kuti kutanga chinzvimbo, musakanganwa pamusoro Curling. Panguva yakadereresa pfungwa kugokora vanofanira kuumba pakona zvakanaka, nemaoko ake - tarisa mukati, kuti ndizvo zvakananga pachiso. Pashure penguva pfupi kumbomira, mberi yechiitwa, zvichiita anenge 10-12 reps por yakatarwa. Muchidimbu, chinofanira otendeuka 4-5 pazvinhu.

A Mazano shoma

Pakutanga, unofanira kuchengeta emaoko enyu pa papfudzi kukwirira. Hazvina akakurudzira tikarega navo pasi zvakafanorongwa chechetere. Muchishandisa ichi chidobi voltage deltas vachava kugara, kunyange kana pakutanga nzvimbo. Regai kutevera dzakakwirira uchishandisa zviyereso. All zvaunofanira kuita - ndiko kuti zvakanaka kupomba mapfudzi, uye zvinogona kuitwa tichibatsirwa zviyereso duku. Zvinokurudzirwa kushandisa kwenguva nenguva shanduko iri trajectory pamusoro dumbbells. Somuenzaniso, pakutanga nzira nepavaigona navo chete kumusoro chechetere, uye wechipiri - kuderedza navo chete pfungwa kumusoro. Achiita bhenji Arnold saka (unyanzvi raigona zvishoma kushandurwa), achaiswa kubudirira kusimudzira chinobudirira uye nenguva kukura deltoids. Izvi zvakasiyana mureza, nzira iyi - pano bandauko tsandanyama kuwana zvakawanda mutoro uye pasi tinyanye kunetseka. Nokuda kwaizvozvi, vari zvikuru nokukurumidza uye zvakanyanya pumped tsinga.