Inoshanda muviri pamwe dumbbells chipfuva tsandanyama

Zvakanaka-dzakabudirira pectoral tsandanyama zvakabudisa inofadza aesthetic Chaizvoizvo, izvi zvinoshanda vanhurume mufananidzo nehadzi. Zviitwa kuti avasimbise kuri kubatsira chaizvo kuti aroorane. Pamusana kwavari, kuti mamiriro kunova unotedza uye zvakanyatsorurama, muviri chinobviswa zvinobudirira nourwere zhinji, munhu anowana mukana wakanakisisa wokuratidza kudzivisa chidzoke vatsva. Nyore uye zvikuru yokuita muviri zvokushandisa zvinangwa izvi zvinogona anoonekwa somunhu dumbbell.

maekisesaizi boka

zviitwa vose dumbbells chipfuva tsandanyama akakamurwa 2 mapoka:

• kudzvinya kwira;
• ruminant Hand muruoko.

Mumwe boka rine embodiments siyana. Vose anovimbisei pamwero wakakwirira maitiro uchiwirirana nemitemo uye gadziriro.

Kuidzwa boka rokutanga

• Exercises vane dumbbells kuti chipfuva tsandanyama ari supine nzvimbo kutanga kwokutanga nzvimbo: kumusana ari sandara zvakaoma pamusoro, maoko vanomutsirwa pachiyero chipfuva uye musana pa kugokora, nemichindwe dzakatarisa mberi, mumwe clamped midziyo zvemitambo. Maoko kufamba zvichikwira, muchidimbu rakaitirwa munzvimbo ino, yozononokera uye zvinyoronyoro kutura. Kana vachisimudza inofemwa, kana richikwidibira - fema.
• Similar muviri pamwe dumbbells chipfuva tsandanyama - apo chanza "Kutarira" pane mumwe, uye zvose zvinoitwa zvakafanana. Pamusana kwavari, akasimbisa uye maoko.
• Rinotevera mhando makirasi kunoitwa kwete pasi, uye musi chaiwo pabhenji, iyo inogona kuisa pane imwe angled - madhigirii anenge 35 kana 40. Kana kuti yakakura, chikuru mutoro havazovi bhokisi, asi ari Delta, kureva, havana kuwana zvaida kushanda. Seat bhenji ukazvikudza. Achishandisa mapopoma pamusoro payo uye muchiita zviitwa vane dumbbells chipfuva tsandanyama pamusoro kare dzakabudirira muenzaniso: maoko, nezvanza mberi uye kune mumwe nomumwe. Chero matambudziko ichi zvinokonzera, uye akapiwa zvikuru nyore. Imwe musiyano - kana mitambo bhenji chigaro asina kumutswa uye kudzikiswa runoenzanirana nhamba rworwendo. Vatambi vakatanga kudzvanya goko, ari manyama amire nerongo. kurovedza kwakadaro nokuti pectoral tsandanyama pamwe dumbbells kusimbisa zvakawanda uye vestibular ezvinhu, kubatsira kurwisa vertigo. The kosi tsika muviri, mune mhando mbiri.

Kuidzwa wechipiri boka

• Chidobi mukirasi yokutanga ndiyo: mutambi anogamuchira asingatani nzvimbo - pabhenji kana zvimwe sandara penyika. Maoko anoshongwa kuna mativi (the pose rakafanana tsamba T), mumwe emaoko shoma hwakakungwa. Zvadaro, mutambi anoita wakagumbatira munhu dzeraundi makavharidzira inofamba, kufanana chinhu pamberi zviri guru chaizvo - bhegi rakazara, danda, hofori muti. Panzvimbo ino namaoko inoitwa duku kumbomira, ipapo zvakanaka kudzokera nzvimbo yadzo yepakutanga. Inokosha: Maoko All zvishoma wira! Dzakakodzera muviri vakadaro dumbbells nokuda pamafudzi uye chipfuva. Kufema mutinhimira ndiyo nguva dzose chete uye hakubvi pasi mhando basa.
• Ushande pabhenji. Izvi mhando muviri kwakafanana muzvirevo ezvinhu, magadzirirwo inoramba zvakafanana.
• "Romumwe". Hazvina siyanei kubva yapfuura vane uye rinoitwa ane zvakasiyana nevamwe - munhu dumbbell, asi kaviri uremu kwazvo avo vaipfuura makirasi zvose. Kutanga chinzvimbo: avete shure kwake, maoko dumbbells shure musoro wako ronda. Kuti tidzivise kukuvara, emaoko wakakombama, dumbbell uchisimudzwa upwardly panguva necheparutivi rworwendo 90 panyaya pasi uye akakotamisa zvinyoronyoro pasi.

General kurumbidza

Ndibate ari yokurovedza muviri kana kumba, mumwe kutevera pachake zvinangwa zvayo uye zvavanofarira. Chimwe chinokosha chete kupomba tsandanyama, akava akasimba, apo vamwe vari kutsvaka kuvaka tsandanyama. Zvichienderana ichi, anosarudzwa uye uwandu muviri. Vari raiwanzoitwa muna 3-4 rinovira, mumwe kubva 6 kusvika ka12 kusarudzwa kwavo kunogona kuchinjwa pakuda uye kungwara.