How kuvaka tsandanyama? mubvunzo uyu chichikusvota vatambi vakawanda.

Asava mutendi mutsva Vamhanyi vakawanda vanoda nokukurumidza kuvaka imwe yakawanda kwetsandanyama. Kutaura chokwadi, ichi ndicho chimwe chezvinhu zviviri zvebasa vatambi. chinangwa wechipiri kupa zororo uremu ichi. Nhasi, kune nzira dzakawanda kuti hunonyatsodonongodza sei kuvaka tsandanyama.

How kuwedzera kwetsandanyama, zvachose

Somuenzaniso, zvinobatsira kunzwisisa mumwe wavo. Zvingaita sezvinoshamisa, asi vanhu vane hwakaderera hwakawanda vane imwe paanopfuura vamwe. The ndechokuti, kuti takambokurukura dzavo uremu, uye uremu ichi zvinogamuchirika kunyanya beginners maekisesaizi. Kana muviri achava rinorema, muviri vachangoerekana vakwanise kudzivirira muoti uye kupora inofanira nokukurumidza. Kuti vave nechokwadi yakakwirira zvikuru kudzidzisa ari kudzidza nzira iyi inopiwa muna imwe hafu zuva muviri. Practice inoratidza kuti yakadaro hurongwa kunounza mukuru kunoguma Pakuurayiwa vazhinji yakatarwa, pane kudzidzisa mumwe tsandanyama.

Kuti tinzwisise sei kuvaka kwetsandanyama Maererano nzira iyi, zviri kuedza mune tsika. paradzanisa Izvi zvinogona kuitwa mumazuva matatu chete mune pavhiki kutenderera. Pazuva rokutanga kwakashanda rokumusoro muviri, pazuva rechipiri, ukuwo, pfungwa tsoka dzavo, uye wechitatu akazvipira chete kuti vazorore uye achapora. Zvadaro zvose inodzokororwa. Kutoti zvakananga tama kumapoka tsandanyama, nezuva Swing deltoids vokutanga, kana trapezoid, ipapo guru pectoral tsandanyama, shure tsandanyama uye ruoko tsandanyama, biceps uye triceps.

Chinangwa chirongwa ichi Kudzidziswa ndiko kusika nokuitika kushamisa muviri, uye nokudaro kumanikidza raisanganisira mbuva zvose hwokuponesa. Zvino zvakafanira kuti nekukatanura mumwe muviri kupindura zvizere kuti mubvunzo sei kuvaka tsandanyama. Pazuva rokutanga zvakafanira kuita kusunda kupota kuti anodziya tsandanyama, nguva imwe neimwe nzira vanenge 5 seconds. Worth kuita pushups pauriri 2 anogadza kweanenge 6-10 nguva. Zvadaro ita hunyambiri achapesana kupota, izvo paaiva dzimire ake zvachose pasi, 3 anoita 6 nguva. Izvi zvinosimbisa trapezius netsandanyama. Apedza kusunda kupota pakati pazvitsigiso 3 rinovira, kuita 10-12 repetitions. Izvi zvinoita kunonyanyisa basa kunze pachipfuva netsandanyama. Panguva yakadereresa pfungwa iyi iri yakanonoka 2 masekonzi rimwe kudzokorora. Mushure kusunda-kuisa zvakakodzera kuti yezwi kudhonza ari kubhawa vakabata yakafarikana rokuona. Zvakakodzera kubata kwepuranga rakachinjika muchipfuva, mumwe anoda 3 rinovira, 8-10 reps neimwe. Chiitwa ichi pachava ari broadest tsandanyama ari shure. Shure kwaizvozvo zvinoitwa tightening rwemberi achapesana-triceps, izvo unofanira kuvimba maoko ake pamusoro pabhenji, munhu anofanira kutarira mberi, chitoro achava shure iwe, maoko dzinofanira hwakakungwa panguva emaoko saka kusvikira pamafudzi vadyi, 3 anoita 6-8 repetitions. Ndapedza kwakadaro achapesana kupota, unofanira kuenda kubhawa uye kubata neizvi kubata, 3 kwidza nokuda 8-10 repetitions.

How kuvaka kwetsandanyama makumbo, udza chiitwa pazuva rechipiri. Unenge inoyerera kuti anodziya kwemaminitsi 15, ipapo akaita squats aine uremu uri wakasununguka kuti 6-8 anoita 10-12 nguva imwe neimwe. Zvadaro, pakupedza nebandauko tsandanyama kuburikidza kupfugama mabvi, avete dumbu rake, 3 anoita 8-10 repetitions. Anopedzisa kutenderera iyi kudzidza mhuru tsandanyama, izvo zvaunofanira zvakanaka vanokwira pamusoro zvigunwe zvenyu uye kuwa shure, uye 3 saka rinovira, 10-12 repetitions mune zvose.

Sei nokukurumidza kuvaka mhasuro

Kakawanda kunomutsa mubvunzo uyu. Kuti vagadzirise dambudziko iri uye inopa nzira zhinji, asi regai kuitira mano, nekuti tsandanyama regai somusidhari howa pashure mvura. Muscle yakatarwa - munhu akaronga chichiitwa, uye kuti rakatangwa maererano nechirongwa, unofanira kuomerera purogiramu mabasa, varaidzo, kunyanya kudya. To makarindira dhayira tsandanyama vhoriyamu aifanira kuisa zvinhu kudzidzisa tsandanyama guru. Izvi zvinoreva kuti vagere-ups 4 nzira, pamwe 8-10 repetitions nerimwe, bhenji ari asingatani chinzvimbo kudanwa 3, 6-8 repetitions nomumwe deadlift kusvika 4 Kushanya ose 8 reps vanofanira hazvo huchikanganiswa purogiramu nemakirasi dzenyu . It pachava hudyu, chipfuva uye musana tsandanyama. tsandanyama Large kukura nokukurumidza uye nokudaro kudhonza kuti mhasuru boka akadai, Somuenzaniso, biceps uye triceps maoko.

How kuvaka kwetsandanyama vhoriyamu

Kudzidza kuvaka tsandanyama, unofanira kutungamirirwa nemitemo anotevera: aite Kurovedza pamwe vaifanira pachake kurema, sarudza kurovedza avo uye supersets, izvo zvinosanganisira basa mapoka makuru tsandanyama, kudzidzisa pamwe mutoro, kutamira chikafu chinokosha kuti inosimudzira kukura mhasuro uremu Relaxing kwakakwanira zvakakwana rutapudzo nguva.