Chest expander - kunobatsira kurovedza pechipfuva tsandanyama

Chest expander - dzakanakira chokushandisa kwete chete nokuda kukura pechipfuva tsandanyama, asiwo chokudzidzisa bandauko bhanhire, ndinosika kwakakanganisa shure kwako, biceps uye triceps. Kushandisa midziyo dzose kunoita iwe kuti nhamba zvikuru kukwezva uye Taut.

Chest expander chitubu zvakakodzera varume nevakadzi. The Simulator anoita se zvinobudirira nzira kuchengeta muviri zvakanaka chimiro chero zera.

How kuronga yaaitira expanders?

Chii chinodiwa kuti zvakakodzera kugadzirira kudzidziswa uchishandisa bhuku wekusimbisa muviri? Kudzidza kushandisa chipfuva expander, zvakakwana kushandisa rubatsiro kubva murayiridzi ane ruzivo. Mazvikokota chichabatsira kuumba boka kurovedza kuti zvichaita inoenderana nezvinodiwa chaizvo wacho. Panguva iyoyo zvinoita kukudziridza maumbirwo basa pachavo. Chero zvakanga, pane mitemo inofanira kunamatira kushandisa expander chipfuva.

1. Usati watanga kushandisa, unofanira kuita anonyatsotsvaka noushamwari-up tsandanyama yokumusoro hafu muviri. Pashure unopinza zvikuru mutoro pamusoro "inotonhora" zvinyama kazhinji kunotungamirira asingatarisirwi kukuvara.
2. Shandisa bhokisi expander vanofanira, kuwedzera mutoro zvishoma nezvishoma, achienda achibva kupfuura nyore kuti kurovedza zvakaoma.
3. Panguva nokudzidziswa zvakakosha kuongorora kwerunyararo mvura pakuenzanisa muviri uye kuteerera kufema unodiwa. Usava zvakare peretruzhdaetsya muviri, nekuti muviri kunogona kuunza kwete chete vanobatsirwa.

Chest expander: muviri

Sezvambotaurwa, kugara muviri achibatsirwa ari Simulator kwete chete kuvandudza chimiro uye kubvumira kuramba tsandanyama matauriro, asi uchabatsirwawo. muviri wose. Kuona uye kushandisa mudziyo kunogona chero vakasununguka nguva. Ngatikurukurei muudzame sei kushandisa chipfuva expander. Exercises vakadzi nevarume, wakapiwa pazasi, kuchabatsira kudzidzisa pasina njodzi yokukuvadzwa.

curls

Makumbo akaronga panguva papfudzi upamhi. Expander iri pasi petsoka dzenyu, uye yokuisira ayo vakavharirwa maoko. Wokupedzisira vanobwembura ari emaoko. Nezvibhakera pedyo pachipfuva chake. Zvadaro mhanya ekisitenjeni maoko. The mutinhimira uye uwandu repetitions vakasarudzwa maererano pachavo zvavanoda uye nyore.

Ndezvipi zvakanakira muviri kuti flex? Chokutanga, kubvumira kurovedza kwakadaro kuramba akanaka chimiro yose yokumusoro hafu muviri uye zvikurukuru kubatsira ndichibvunza kukura biceps tsandanyama pamusoro pamafudzi.

rutoto maoko

Zvinofungirwa kutanga chinzvimbo akafanana inorondedzerwa yapfuura muviri. Zvisinei, kana vachikotama muchanza vanga muAtlantic pamberi gwara, pano ivo "tarira" panguva hudyu.

Zvishoma hwakakungwa maoko akaberekwa mumaoko, uye ipapo vachitora kutanga nzvimbo. Panguva yechiitwa yacho abdominal tsandanyama vari akasungirirwa, mupfungwa.

Basa iri rinopiwa kusimbisa matanda deltoids. Kushanda pakumisa zvakazokonzerwa lumbar lordosis. Mukupera nyaya, chiitwa rinoitwa ne zvishoma zvinodiwa muviri mberi, zvichiita kuti usanyanye kukakavadzana kubva musana.

maoko shure ake musana chiwedzerwa

Kuekisesaiza ndiko rakanakira kukura triceps pamafudzi netsandanyama. Panguva yacho kuuraya, kumisa iri rakaiswa pamusoro anaro ane expander, uye ruoko rwakabata mumwe mugumo mudziyo, rakaiswa shure kwake pamusoro musoro wake. Somugumisiro, mashoko kwakavharwa nenyama chikamu Simulator riri shure.

Basa iri kugadzirisa uye vaikunga ruoko panguva kugokora. Tanga kuita iterations zvakakwana pamusoro 6-8 muna imwe nzira, zvishoma nezvishoma kuwedzera nhamba yavo sezvavanokura nemano avo pachavo.

nokusanganisa maoko

Kwakavharwa nenyama bhendi expander anoiswa shure kwake. Munotatamura mudziyo, maoko vakayambukira pamberi muchipfuva, uye ipapo akatunhidzwa zvikuru kumativi. Kugara muviri chinoita nokukurumidza zvikuru kuti yakanaka bhokisi uye Taut.

Kurera maoko mudenga

Tepi expander anoiswa pasi petsoka dzenyu. Zvakasimba vavharirwa Simulator yokuisira, pashure paine kuwedzera maoko ari kumusoro negwara uye neizvi kwavo vachikotama panguva emaoko.

Exercise kwete chete inosimudzira kushingaira ikure pectoral tsandanyama, asiwo zvakanaka kunosimbisa rose pamafudzi nebhanhire.

Zvakanakira nekuipira zamu expander

Hand muviri zvokushandisa muchikwata ichi ndiyo widest iri kudiwa pakati vanhuwo mitambo iyi uye vatambi vane unyanzvi. Vanobatsira kuramba tsandanyama matauriro uye nokukurumidza kubvisa kunetseka pashure kurovedza zvakaoma.

Pakati pezvimwe zvakanakira thoracal expander ndiko kupa zvinotevera:

• pasi uremu uye size, izvo chinowedzera hwomutambarakede zvifambiso mano ose ezvinhu;
• nyore uye zviri nyore;
• Kukwanisa kuita vanobudirira kurovedza kumba;
• Accessibility nokuti vanoshandisa chero zera uye vakadzi;
• akanaka kana uchifanira wokugadzirisa makuvaro.

Thoracal kuwana nezvayakaipira expanders zvakajeka zvakaoma. Zvimwe zvinetso angamuka sezvo nokushanda yakaderera-kuguma yokutevedzera, vasina yakavimbika epurasitiki yokuisira. Saka, pakutanga zviripo achiteerera vanodzidzisa akaita kubva kumusoro-simba simbi uye rabha.

Vamwe zvigadzirwa hatibvumiri Usazviomesera kuchinja kubva nemishonga, iyo pave zvimwe zvinetso kuti vatambi vari nyanzvi.

Pakupedzisira, kuti chipfuva expander musina mwoyo, zvatinofarira rakapiwa zvigadzirwa nomukurumbira wakanaka Vagadziri michina mitambo.