Bench Svend: michina, utility uye wongororo

Mumwe mutambi ane chake ezvinhu, chirongwa, nzira uye dzokubvisa kukura pechipfuva netsandanyama. Bench Svend - old zvakakwana, asi raisafanira kukanganwa nzira yokudzidzisa kuti swinging mazamu.

Musiki nzira

Karlsen Svend, Norwegian Bodybuilder, ndiye Musiki "husiri nyore kuwana" nzira kupomba pechipfuva netsandanyama. Akati mutambi - weNobel dzakawanda makwikwi - pamusoro pamafudzi avo ane nhatu European uye mumwe nyika chinyorwa. Pane imwe nguva akanga kwazvo kuzivikanwa, vazhinji ucharangarira murume guru iri rokuti "Simba Viking!", Iyo aigara vakadanidzira panguva makwikwi.

To nzira yake kupomba pechipfuva kunoda mbiri Pancakes - wakakwana muviri nokuda Workout.

Sezvo pachiitwa ichi kare kukanganwika, hazvingaiti muna yokurovedza muviri mumwe achashandisa nayo. Kana uchida vakashamiswa enyu navo, kutanga pachiitwa ichi, izvo chaizvo inobudirira.

Classical waivako chidobi

Tinofanira kutora Pancakes maviri kubva hunde, rairema anenge 5 kg. Kana zvakakodzera, uremu kunogona kuderedzwa uye zvishoma nezvishoma kuwedzera izvozvo.

• Kutanga chinzvimbo. Pancakes impacting maoko ake ari mubhokisi, maoko zvinofanira hwakakungwa panguva emaoko ako emaoko achinongedza kwakasiyana-siyana.
• On the exhale, vanofanira nekukohwa Pancakes pamberi penyu panguva muchipfuva pamwero kana zvishoma vachisimudza maoko avo pamwe manikidzira chaizvo zvakasimba kuti cheese havana tawira pasi.
• We kudzokera pokutangira nzvimbo, saka kudzokorora chiitwa sezvo nguva zhinji sezvazvakaita mumwe nomumwe.

Pakutanga zvinoita nyore chaizvo, asi chaizvoizvo ari zvikuru yakaoma Svend pabhenji. Chokutanga, zvichava nyore kana iwe unogona kushanda nemumwe raita uremu. Kudzidzisa vanhu, izvo bhenji iri nyore, unogona kutora Pancakes wechitatu, muchiitiko ichi, kuurayiwa achava zvokuvapfuura.

Exercise pamwe dumbbells

Kana ukaita pachiitwa ichi kumba uye haufaniri aripo Pancakes, usanetseka - pachiitwa ichi inogona kuitwa dumbbells. Weight anosarudzwa nomumwe kuti zvienderane pamwero kwako kugwinya. Chokutanga, edza kutora dumbbells maviri 5 kg, uye ipapo unogona kuwedzera uremu. Dumbbell runonditsikirira mumwe uye inoenda chipfuva, emaoko kurambana. Fema achizviendesa dumbbells pamberi penyu, exhale shure pakatarisana chinzvimbo.

Svend bhenji wokudhinda pamwe dumbbells haina kuoma maererano Nzira ose vaurayiwe, asi rinorema zvakakwana mumuviri. Nzira iyi haisi anobudirira Nzira muviri, asi, rinobatsirawo zvayo kwomuviri.

Exercise kunyepa

Nzira iyi ndiyo zvishoma akafanana chaiwo dumbbell pabhenji pachaunga asi vanofanira kuchengetwa zvakafanana uye nokuainwa pamwechete. Izvi zvinoita yakawanda mupfungwa pamusoro pecs. Siya maoko, emaoko apo nevakawanda akaberekwa chepasi pfungwa pechipfuva tsandanyama vari kuderedzwa apo sangano kunotanga dumbbells kuti pokutangira chinzvimbo. Bench Svend nhema kupfuura yakakodzera kudzidza chipfuva tsandanyama vane chiedza kurema, pane kuva inokosha muviri.

Kubatsira kunoita kurovedza muviri

Nokuti vanhu vanoda yekudyidzana kudza yavo pachipfuva tsandanyama, akakwana pabhenji Svend. Chidobi maekisesaizi iri nyore chaizvo uye haatarisiri unyanzvi zvikuru. Zvisinei, kana uri nyanzvi Bodybuilder, bhenji iyi zvishoma nderechinyakare uye haangazvidembi achakudzoserai zvikuru zvakanaka sezvo nyanzvi. Achiri panyama kuita bhenji Svend zvakaoma nokuti havasi vose achakwanisa kutora Pancakes maviri pa 10 makirogiramu. Naizvozvo, woongorora akakukodzera chiitwa sezvo huru kana sezvo nemamwe.

Chiitwa ichi ndechimwe kuedza pamusoro pectoral tsandanyama, beginners kazhinji vanotsutsumwa kuti vanova chinyamunhari chinorwadza vari pachipfuva. Muchiitiko ichi zvakafanira kuregawo nekuti saka muviri wako une kutaura pamusoro aneta.

kana kukanganisa

Vatambi uyo vokutanga vaiita pabhenji chewaini, vachigunun'una kuti haina kupa mhinduro. Kutaura zvazviri, zvinoguma, pashure wokutanga kusvika, uye kana munhu asingadi cherechedzai, ipapo anoita pabhenji Svend zvakaipa. Common zvikanganiso:

• shangu shure, kuti zviite;
• Kuisa minwe mumwena nokuda Pancakes - nayo kunoitawo kuti zvive nyore;
• zvakare vakarambana zvikuru emaoko;
• kana muchiita pachiitwa ichi haisi Pancakes, uye dumbbells, ivo hazvibvumidzwe ruchikonzera voga.

Zvinoreva ichi kuti namaoko akanga zvakasimba akamanikidzwa kuti cheese / dumbbell.

Chero pachiitwa mukusimbisa muviri kunogona kukonzera kukuvara kuti mutambi kuti hazvina kuitika munyika iyi zvinokosha kuziva zvinotevera:

• Kungoshandisa uremu nako wakasununguka, regai ingotora Pancakes 10 makirogiramu, kana usina chokwadi pachavo;
• hazvina zvakakodzera kutwasanudza ari emaoko zvakazara, saka unogona kudhonza nemarunda;
• kutevera kufema yakafanira;
• Kudzora chanza chako kana kusunungura pavo, cheese anogona akadonhedza iwe mberi tsoka, uye nokudaro kutungamirira kuti zvinokuvadza-refu.

Comments pachiitwa

On kushandiswa Forums vatambi vanoziva unyanzvi ichi kuti kupomba pechipfuva tsandanyama, vachisiya pamusoro Svend wokudhinda wongororo. Varume kutaura zvakanaka mupfungwa tsandanyama pashure aurayiwa. Vakawanda chaizvo kuita 3-4 anoita 10 nguva kunotora kutsvakwa mugumisiro, achiita pabhenji Svend, kubatsira munhu huru muviri. Uyewo, vanhu vanoti musha ndiwo muviri chakanakisisa kuti unogona kufunga, pasina nenyanzvi michina. Zvinonzi kuzivikanwa kuti kana pabhenji wokudhinda pamwe dumbbells kushanda zvakanaka zvakakwana, kwete zvikuru kupfuura Pancakes.

Vakadzi kuita bhenji Svend yakataurawo nemigumisiro yakanaka. Nokuti vasikana zvinokoshawo kuti uku abs enyu uye maoko, pachiitwa ichi zvinovabatsira kuita kudaro. Menzvimbo maoko uye nhau vanogamuchira mutoro wavo, nokudaro kuwana zvinodiwa mugumisiro.

Kazhinji, specialized nzvimbo inowanikwa ruzhinji zvakanaka wongororo kubva wokudhinda pamusoro vakadzi nevanhu.

zvakawanikwa

Saka Svend bhenji unogona kuita:

• Pancakes kubva pakapuranga (the dzekare Version);
• nokuti vasina midziyo iyi, zvinokwanisika kushandisa kwakajairika dumbbells (zvinofanira aimanikidzwa mumwe);
• Avete shure kwako dumbbells.

Kana uri nyanzvi Bodybuilder, ipapo pachiitwa ichi ndiyo yakakodzera chete kuguma muviri, pane nyaya mutambi kana mutsva Workout pamba zvinogona uye sei zvinokosha.

Shandisa bhenji vangasangana vose vakadzi nevarume. mutoro zvakanaka pectoral tsandanyama zvakakodzera vose.

Kuti varege kukuvadza pachako panguva Workout wako, tevedzera kuchengeteka mitemo: regai Zvaringana uremu uye musaedza zvakazara swatanudza ari emaoko, kuti arege kuwana kuminyuka.

Bench Svend zvakaoma kuita ari panyama mundege, zvinotora Workout refu kutora kurema makirogiramu anopfuura mashanu. Yeuka kuti nedanho tsandanyama kupomba zvakarurama mirefu uye kunoda zvikuru kushivirira, uye kakawanda kudzokororwa pachiitwa ichi pamusoro nguva uchapinza achida mugumisiro.