Exercise "The Hammer" - nzira huru kupomba maoko zvakakwana makuru uye akanaka.

Kazhinji, ari yokurovedza muviri, unogona kunzwa mureza uye mibvunzo hakunakidzi: "? Ndingashandisa kupomba biceps", "Nei ruoko rwangu kwemwedzi mishoma haasi kukura", Nezvimwewo Zvinofanira kunzwisiswa kuti biceps - the tsandanyama kuti pumped kusimba zvakaoma, saka .. mumwe munhu anofanira kuswedera kuna kurovedza nomumwe ruoko. Somuenzaniso, vamwe vanhu vane biceps makuru inokura chete pamusoro zvinokosha muviri, vamwe - kubva zviitwa pamwe voga, rechitatu Zvinokoshawo alternation uye avo uye nevamwe. Munyaya ino, tichakurukura muviri kuti haisi chete nechigadziko, asi kana maita zvakanaka, anopa kwazvo kuputira biceps.

Chokutanga, ngationei kuti chii vari tsandanyama boka muviri rinodederesa "Hammer". The chikuru mutoro Chokwadi, ndiyo biceps, asiwo kusashanda zvikuru zvakasimba honokono. Exercise "The Hammer" kuita pakati ari biceps Workout. Zvakanyanyokosha kutange Implementation kwechikamu ichi anosimudza kana kudhonza kupota, uye ipapo kuita "Hammer" uye achapedzisa kurovedzwa pabhenji curls Scott kana akaisa nokusimudza dumbbells apo akagara. Chiitwa ichi anogona zvose beginners uye muviri basa.

Chidobi muviri uyu nyore kunyange mutsva, chinhu chikuru - kiya emaoko enyu. Beginners vanenge varumbidzwa kusamuendesa navo muviri kupa kupfuura akarurama trajectory inofamba. Dumbbells kutora kuitira kuti emichindwe tinotungamirirwa mukati, tsoka akaisa zvishoma akamanikana kupfuura pabendekete upamhi, ruramisa musana wako uye wotanga chiitwa. On the fema iwe ungasvitsa rimwe ruoko kuti dumbbell anenge kugunzva bandauko, akakiya ruoko munzvimbo iyi mahwanda rwechipiri, ipapo exhale uye kudzokera kutanga chinzvimbo. Dzokorora rose nzira choruoko wechipiri.

Pane zvimwe zvakasiyana shoma muviri ichi. Somuenzaniso, unogona kuita biceps curl they haisi pamutsetse, uye panguva imwe chete. Ipfungwa iyi kunyanya kushandiswa nenyanzvi, nekuti beginners mukuita kudaro havazokwanisi zvinoenderana zvakakodzera unyanzvi. Munogonawo - kuti dzakapeterera nechomukati, uye kwete kuenderana nomumwe. With ichi urongwa, kusimbisa iri zvakachinja kubva zvokunze muviri biceps danda riri mukati. Hapana nyaya regai mumakwenzi kumusoro, sezvo kuita kwakadaro chose kubvisa mutoro kubva honokono chikamu uye chokunze chikamu biceps.

Sezvataurwa pamusoro apa, basa "The Hammer" nokuti kunonyanyisa kunyatsoshanda yaifanira pakati imwe Workout. Kana uchida kuburikidza pachiitwa ichi kuvaka tsandanyama, ipapo kuita kubva 3 kusvika 5 anoita 8-10 nguva. Kana ukashandisa pachiitwa ichi kuti "kumugumo" panguva kuguma biceps Workout, kuita munhu nzira ka50, kana 2-3 anoita 15-20 nguva. Kana wokupedzisira kudzokororwa haisi nguva dzose zvinoita kuita basa nemazvo zvazviri, saka unogona kuita diki Rocking muviri.

Exercise "The Hammer" - nzira huru kupomba maoko zvakakwana makuru uye akanaka. Kana zvakasimbisa kudzidzisa pamwe barbells kukura biceps, dumbbell achava lifeline, uye imi makakohwa kubvisa pasi.