Dumbbell bhenji wokudhinda nemhaka musoro: chiitwa waivako unyanzvi

Dumbbell bhenji wokudhinda nokuda musoro - nyika voga muviri kuti nechinangwa panguva elaboration vakuru vatatu triceps. Kusurukirwa - saka basa raisanganisira chete vadyi rimwe, muchiitiko ichi kugokora. Vazhinji vose tsandanyama dziri kushandwa musoro refu, iyo vamwe vakakoshesa triceps pamwe maviri vhoriyamu. Sezvo stabilizers vaite deltoid (pamberi) uye thoracal (yokumusoro musoro) netsandanyama.

Zvakanakira muviri

Achiita dumbbell bhenji nokuda musoro, nomutambi anogona kuvimba zvimwe zvinokonzerwa:

1. Kure basa kubaya tsandanyama, pasina kupindira vamwe. Chokwadi, izvi zvinogoneka chete kana ruzivo ouinjiniya kuuraya.
2. Kuwedzera mumaoko. Sezvazvakanyorwa kuzivikanwa, zvinonzi pumped triceps anogona kuzadzisa ichi.
3. Pokumuka vakuru vose triceps tsandanyama.
4. Kupomba Effect.
5. Study triceps kukuvadzwa mune zvinoitirwawo Anterior chiputu yacho deltoid tsandanyama.
6. Kubviswa asymmetries mune tsandanyama kukura.
7. Kuwedzera kutsiga emaoko uye mapfudzi.
8. Development kuti mukana wokushandiswa, functionality uye siyana kwebasa maoko.
9. variability Greater, vachibvumira chiitwa kumba.

waivako chidobi

Dumbbell bhenji wokudhinda nokuda musoro inoratidzika kuva nyore muviri, asi chaizvoizvo ine nhamba nuances. Naizvozvo, nyatsofunga kutadzisa ake aurayiwa unyanzvi. Ngatikurukurei musiyano wezvinyorwa ine dumbbell apo akagara.

First unofanira pachigaro pabhenji uye kutora dumbbell. Hazvina chinodiwa kuti pabhenji akanga nepokuongorora musana rutsigiro. Simudza dumbbell anofanira nokungwarira nemaoko maviri. Zvino tinofanira kuitora kuti nzira, sezvinoratidzwa mufananidzo. Zvazvinosarira chete nechokwadi chokuti emaoko ako (kana zvichiita) nemichindwe dzakatarisa nechomukati. Ndicho pokutangira nzvimbo.

On the fema unofanira zvishoma nezvishoma yakaderera goko musoro, sokuvapo ruoko hakurevi hamubati biceps. Kumbomira panguva iyi 1-2 masekonzi, zvinokwanisika kusimudza projectile nedzinovengwa kumusoro, kuedza kushanda chete triceps. Dzokorora Bato rino akafanorongerwa nguva uye kuzorora pamberi inotevera kusvika. Zvino kuti munoziva kuita dumbbell pabhenji nokuda musoro apo akagara. Asi kwete ndizvozvo zvose.

zvakasiyana

Kuwedzera-pamusoro apa dzenhoroondo shanduro, dumbbell pabhenji nokuda musoro ane mhando dzakawanda:

1. Bench maoko maviri pamwe anoshongwa maviri (yakafanana kana serially);
2. Press mumwe ruoko mumwe projectile;
3. Bench amire (magadzirirwo akasiyana zvinorondedzerwa musimboti).
4. Dumbbell bhenji wokudhinda nokuti musoro kunyepa.

Zvapedzisira nzira iri zvishoma kupfuura hwakadzama ongorora. First unofanira pasi pamusoro pabhenji, tsoka pasi. The projectile (kana projectiles, zvichienderana kusiyana kurovedza) hunopfuura zamu. Zvadaro zvose kwakafanana muzvirevo pachiitwa - kufamba maoko hakuna kusiyana.

Shanduro iyi inoshandisa dzinoverengeka zviduku kunze triceps tsandanyama: romukati chikamu pectoral tsandanyama, ari latissimus dorsi, rhomboid tsandanyama uye giya.

zvinokosha nuances

To muviri akapa kunonyanyisa chaizvoizvo, zvinokosha kufunga pfungwa idzi:

1. Mumazana ose kufamba vanofanira kushanda chete honokono. Emaoko uye pamapfudzi vanofanira kuramba mira.
2. Siya kuti goko / anoshongwa anopomerwa zvishoma nezvishoma, achiedza napo kunzwa tsandanyama kushanda, simudza nekusiyana, zvakakodzera nokukurumidza.
3. Panguva yakadereresa nguva kuva nechokwadi kutora yemasikati kubvumira tsandanyama kutambanudza. Zvisinei, haufaniri kuva anopfuura 2 seconds.
4. With guru kurema projectile (zvakakosha hombe dumbbells), uikande kumusoro pakutanga yechiitwa kunogona kuva diki famba.