Nzira yekukwevera zvakanakira pamusoro pebhari kushanda mishonga yakarurama.

Sezvo uine chinangwa chekuita mushure mutsva uye wakanaka, zvinokosha kuti uzive zvakajeka kuti unganyatsokwevera sei pamuchinjikwa. Kudzidzira pabha - iyi chigadzirwa chepasi rose chaunogona kukonesa kwete mushure chete mushure, asiwo biceps, pectoral muscles nezvimwe zvakadaro. Makirasi ose akavakirwa pakunzwisisa zvakajeka kwekugadzirwa kwemutoro kugoverwa kune mamwe marudzi ekudhonza-ups. Saka, usati watanga makirasi, unofaniri kuzvibvunza pachako kuti unganyatsogadzira sei bhora rakanyatsokwana kuitira kuti uwedzere misumbu iyo inoda kukurudzirwa.

Kubvisa zvisiri izvo

Chaizvoizvo, vanhu vanobatwa nejairo inowanzobata, umo maoko asingapfuuri mberi kwehupamhi hwemafudzi. Nechirudzi urwu rwekudzidzira, kunyanya kunetseka kuri pa biceps, uye chikamu chiduku chemutoro chinowira pectoral muscle groups. Nekudaro, kuchinja zvishoma uwandu hwechibatanidza, unogona kusimudzira basa remaimwe mapoka emasumbu. Nheyo inokosha ndeyokuti yakawanda yakabatanidzwa, kunyanya mutoro uri pa latissimus muscle wekupedzisira unowedzera , kureva, nekusiyanisa upamhi hwechibatanidza iwe unogona, nehutano hwakasiyana-siyana hwekumanikidza, kuisa zvakanyanya kusimbisa musimba.

Kutora hupfumi hwakawanda

Saka, nzira yakakodzera yokukwevera bhari nechisungo chakakura, kuitira kuti pave nemafungiro ekutakura mutsara wakakura kupfuura mushure. Maoko aifanira kuiswa zvakakura sezvinobvira uye akasimbiswa, achibata musara wepamusoro nechekumusoro kwe musoro. Chimwe chinhu chinonyanya kukosha ndeyekuchengetedza kwechigadzirwa chechigadzirwa chemuitiro. Kuti uwane simba rakawanda iwe haufaniri kutora uye kuita hafu-nemwoyo, ukuru hwekusvitsa-ups kunofanira kunge kwakakwana, nguva yejerk inobviswa, kufamba kunofanira kuva kwakanaka uye kwakasimba. Muchikamu chekutanga, maoko anofanira kuve akazara zvakananga, achikotama pamhepo, achitambanudzira kusvika kumusoro-soro kwekufamba, paanenge achizorora, achidzika pasi kusvikira maoko asununguka zvakakwana.

Dzimwe mazano ekusimudza nzira

Kubvunza mubvunzo uyu: "Zvakanakira sei kuvhomora pabha?" - Inofanira kunzwisiswa kuti chete nekucherechedza zvishoma nezvishoma mukuita kwebasa rose, unogona kuwana mhinduro dzinooneka. Kusvitsa pamuchinjikwa ndiyo yakakosha zvikuru, unofanira kuisa basa iri pakutanga kwekudzidziswa. Kutanga maitiro akadai nemasimba matsva, iwe uchazadza zviratidzo zvakanyanya kupfuura apo musimba uchitya nemamwe maitiro. Pakati pekusvitsa-sedza edza kushandisa izvo zvinonzi "kwete-finger", iko, zvigunwe zvako, zvinosanganisira zvikuru, zvinofanira kunge zviri pamusoro pembiru. Nokudaro, iwe unosunungura zvishoma biceps uye unodzokorora mutoro wacho kumatumbu e- latissimus mushure. Kuti uwedzere mutoro wehutano hwemasvikiro akawandisa, panguva yekukwira-ups, edza kusununguka maoko ako, sokunge kuti mazamu ako akasungirirwa kune bhora risina kukwana.

Kusimudza nezviyereso

Kudzidza kuti iwe unogona sei kukwevera pamba 12-15 dzimwe nguva, iwe unogona kuchengetedza zvakasimba bhanhire rako rudzi rwemutoro. Nokudaro, muviri wako hauzove nenguva yekuenzanisa nemitoro uye, nokudaro, ichaenderera mberi. Paunenge uchishanda nezviremba, usazviremera kwazvo. Iwe haufaniri kudzingirira mumwe munhu. Zvakakosha kushanda nehutano apo michina yako haizotambudzi, uye kuurayiwa kuchafanana ne "kutinhira kwechirema". Kurema kunofanira kunge kwakadaro kuitira kuti nzira yekuuraya igare yakanaka. Pasinei nemamiriro ezvinhu iwe unofanira kuedza kutora maitiro aya nenzira dzinoita seinofanana. Kusiyana kwakasiyana-siyana pamatombo, zviputi uye mamwe maitiro haagoni kutora nzvimbo idzi dzakaoma, asi dzakanyatsoshanda. Sezvimwe mimwe yemutoro ivo vachaita basa ravo risina mubvunzo, asi havazokwanisi kubvisa zvachose chiitiko ichi.