Vanhu vanoda kuwana kwetsandanyama (kunyanya pumped zvombo) vanofanira kungwarira kukosha dzinokosha muviri. Chimwe chezvinhu nyore pakati pavo iri kudhonza ari kubhawa. With kukwanisa kuisa maoko ako nenzira dzakasiyana, unogona pfungwa mutoro mukuru dzakananga tsandanyama. Kunyanya, zvinonyatsorehwa nokusimbaradza pakati hamstrings uye vawedzere mavhoriyamu dzavo vakashandisa neizvi kubata muedzo kupota. Asi chete yakarurama wevasungwa ari mutoro pamusoro biceps unofanira kuziva zvakarurama Implementation pakati magadzirirwo.
Reverse kutaba pullups anoteererwa sezvinotevera. Pakutanga, unofanira kuwana kurudyi kubata chihuri, unova upamhi zvinogona: yakatetepa, svikiro uye rakapamhamha. Mumwe mhando ine yayo unhu Kuwanda mutoro uri dzakananga mukuru biceps. Kudhonza rakamanikana neizvi kubata kubvumira mutoro mukati biceps. Wide kutaba advantageously pumped musoro kwokunze. In pakati, kureva, paavhareji kubata ambotirega noruvara kupomba yose biceps - kuti pachii beginners. Pashure kusarudzwa zviri kubatwa zvakakodzera kuti muviri ye kubhawa, saka kuti rokumusoro chikamu pechipfuva hwaikwira ayo mwero. Panguva iyoyo basa yezviri muedzo kupota vanofanira kufema. Panguva yakakwirira muviri pfupi kumbomira, zvichiteverwa kuwedzera maoko. The pusa Chikamu sangano, kureva kuwedzera maoko vachifanira kunonoka uye pfungwa, achiperekedzwa nedzinovengwa. Pullups harungashandurwi kutaba vanofanira ane imwe nguva yokutaura. Kazhinji, hazvisi zvishoma pane 8 uye hapana anopfuura 20, zvichienderana ainyanya kurovedza. Kana ichi mugumisiro uri nyore, unogona kushandisa weighting nokuda muviri. Vanogona kushandiswa senzvimbo ine yakaturikwa uremu, uye chinokosha weighted vanamajasi bhanhire (kusanganisira muviri dzokurwa ..), uye sezvo imwe nzira - nebhegi stuffed Pancakes, zvidhinha kana zvimwewo rinorema. Yakaturikwa uremu inodzorwa kubva chete kukarukureta, kureva, kukwanisa abate 8-20 nguva.
Pasinei chokwadi kuti muedzo-up neizvi kubata rakagadzirirwa kupomba kuti biceps, uyewo yakakura guru rezasi chikamu "mapapiro" (Lat), kana kumhanya uye dzakatakura zvinoverengeka dzimwe tsandanyama. Somugumisiro, ichi rinobvumira pombi (kunyange kusvikira muduku kumwero) vose tsandanyama pokuita tightening. Pakati pavo vane vazhinji fudzi bhanhire, kuti pamwero - the pectoral uye deltoid. Uyezve, dhonzai-neizvi kubata guru chaizvoizvo nokuti kuti, kana akaurayiwa nokuita zvose kugokora nepfudzi majoini. Izvi unopfuura zvakasiyana kubva kupomba biceps maekisesaizi kushandisa dumbbells uye barbells, apo masangano kuitika chete panguva kugokora, uye nokudaro isingasviki chitsama kusashanda netsandanyama. Mushure mukudzidzira Ivan Kuchin paavhareji achidhonza kubata inogona Inoziva uye specificity maekisesaizi ichi, rakamanikana uye yakafara rokuona. Izvi zvichabatsira kuti zvinechinangwa kushanda dzakananga zvikamu biceps. Nokuti mukuru kunyatsoshanda Zvinokurudzirwa kuti tiite izvi muviri pamusoro pamatanda nedzimwe vachikotama zvitarisiko. Uye beginners vasingakwanisi Zvinomukunda yechiitwa, anogona kushumira serimwe rinogona kutsiva kuvhara Simulator nokuda atambanudzira pasi, vachibvumira kugadzirisa mutoro pasina kukanganiswa unyanzvi.
Saka, tinogona kugumisa kuti yakamanikana kubata muedzo kupota ndivo inonyatsobudirira kuti kupomba biceps, uye Implementation kwavo kuita nguva dzose uye nokupinza mupurogiramu ravo kudzidzisa uchitikurudzira. Izvi zvinoshanda vose novices uye ruzivo vatambi.