Kusundira kupota nezvibhakera uye nemimwe

Kusundira kupota pasi nezvibhakera - Vakawanda kurovedza pakati vose varume nevakadzi. Uchibatsirwa wavo, tanga kuumba chivezwa maoko uye mapfudzi akanaka, uye wechipiri vanobvumira kuti sungisa chipfuva uye mupe akanaka chimiro. Uyezve, pachiitwa ichi kunosimbisa ruoko, inoita zvigunwe zvikuru zvakasimba, zvinokosha chaizvo kuti tsika siyana pasina zvombo.

Kusundira kupota, pfungwa, kusanganisira kusunda kupota pasi nezvibhakera sei pamwe hukawanika zvakasiyana. Vazhinji vose - kubva pasi uye masvingo. On emichindwe achiri anogona akasvina kubva pabhenji, asi nezvibhakera kuzviita hazvimboiti nyore chaizvo.

Kusundira kupota parusvingo nyore. The mutoro uri shoma maoko, kurovedza kwakadaro regai zvinoda chero mumuviri kugwinya, asiwo kubatsira kurovedza kwakadaro iduku zvikuru.

Pushups vari zvikuru, asi untrained munhu angangotadza adonhe kuburiro kupfuura 2-3 nguva. Muchiitiko chino, vasundire kupota okutanga makirasi shoma nani pamusoro maoko, uye chete ipapo, kana maoko kuwana simba, enda nezvibhakera. Kusarudza wechipiri beginners - pushups, nekuzorora pamabvi ake.

The kutanga chinzvimbo kusunda kupota pasi nezvibhakera avete pasi nemakumbo ako rakareba muviri uye hwakabatana pamwe, maoko kuputirwa chibhakera chake, akaisa zvishoma kupfuura papfudzi upamhi. Kana achiita zviitwa tsoka vanofanira kuzorora nezvigunwe, muviri zvinofanira rwakatambanudzwa, mutsipa yakananga, emaoko enyu hwakakungwa panguva necheparutivi rworwendo 45 kusvika muviri. Kana ukarasa gumbo rimwe pamusoro mumwe - kuchawedzera mutoro maoko enyu, kana ivo ronga - vachava kudukupiswa. Zvakakosha kuisa ruoko - chibhakera rinofanira kubva paavhareji uye goona yacho indekisi nomunwe. Ungangove, goona zita kuchaitawo kubata pasi, asi kuvimba haisi zvakakodzera.

Zviri nani kutanga 5-10 kungosunda kupota. Uye zvishoma nezvishoma kuwedzera navo mukati munhu vhiki mbiri. Zviri nani kuita nemhando mashoma 10-15 nguva pane kamwe - 30-40 nguva.

How kuti muviri zvikuru? Gadzira chimwezve mutoro. Bvisa gumbo pamusoro mumwe, sezvataurwa pamusoro apa, kana kusundira kupota paruoko rumwe. Panyaya iyi, yose muviri uremu hunogara kurudyi mumwe, pane guru mutoro pamusoro venhau, triceps uye chipfuva tsandanyama. yechiitwa kunoda tsika refu uye pfungwa nepakati zvakanaka, mune kwekushinywa, unogona kuzarura makumbo ako kusunda kupota kana asina kuzadzwa rumwe rutivi. Nokuti zviyero anogona kupfeka kumashure Pancakes, kana vachiwana mutoro (kukwira shuga bhegi).

Chimwe musiyano wezvinyorwa pamusoro kunzwisisa; kurovedza - kusunda kupota pasi nezvibhakera pamwe donje. Panyaya iyi munhu haasi chete anorovedza simba uye kutsungirira, asi vo kumhanya akapindura, kuti unyanzvi mukirasi kunokosha kufanana yakasimba uye simba mutsandanyama. Zvichienderana natrenirovannosti kuroorana, donje zvinogona kuitwa shure shure, mberi, kana kunyange kanoverengeka.

Kana nyanzvi chibhakera pushups, wagadzirira pushups paminwe yake. zviitwa ava chimwe chezvinhu zvakaoma asi mumwe inonyatsobudirira. The yose kurema muviri, uye zviri 60-80 makirogiramu, anozorora paminwe miviri. Ndosaka mavhiki pashure mashomanana kurovedza minwe chakasimba sedombo, uye simba nezvainoita kuwedzera kakawanda. Kutanga chinzvimbo pachiitwa ichi kwakafanana ne pushups maoko. Kana zvidzidzo zvokutanga nani kuvimba zvose 10 minwe, uye chete vaizosiya 2. Kutora mutoro pazuva rokutanga kungaguma zvinokuvadza.

To tsandanyama vakanga vadzidza mapoka zvakaenzana, unogona kushandura nzvimbo muviri Somuenzaniso, muise tsoka dzenyu pabhenji kana kumira, zvokuti vakanga pamusoro musoro panguva kusunda kupota nezvibhakera zvavo. Kubatsira uku richava zvikuru. Kana zvakasiyana muviri nzvimbo swinging mapoka tsandanyama zvakasiyana saka, muviri anotora chimiro noruvara pamusoro uye pasi muchina. Mira anogona kushanda kwete chete bhenji asi mubhedha, nechigaro, kana akakodzera yakakwirira chair.