Pushups ruoko tsandanyama kunoita kusimba

"Kusundira kupota", "tsandanyama zvinoratidza muchipfuva," - kune izvi uye zvakafanana anoshamisira yose network, unogona kuwana zvakasiyana siyana epaTV tsanangura sei kuvaka ruoko uye muchipfuva. Kazhinji, munhu kusunda munhu multi-danho hunhu chikuru muviri kuti rinoitwa aine Kusimbisa chechikadzi. Mikuru tsandanyama zvinobatanidzwa vari triceps tsandanyama ari maoko, zvikuru inowanzonzi sevatsigiri triceps uye chipfuva tsandanyama. Uyewo, kana mutoro munhu yechipiri achapesana kupota nechemberi matanda deltoid mapoka tsandanyama honokono carpal duku tsandanyama, yakaderera shure, abdominal tsandanyama uye quadriceps. Kusundira kupota, ari triceps tsandanyama panguva iyo kuvhiringa mukuru kumwero vane amplitude duku uye pakona rimwe flexion-Tingawedzera maoko, izvo rinobvumira triceps tsandanyama nokukurumidza tsinga, vakashanda kuburikidza zvachose. Kudzidziswa vatambi vanowanzotevedzera kubereka Yaunoti kusunda kupota chokupedzisira kupomba tsandanyama pashure chikuru muviri, izvo zvinogona venhau nedanda akarara yakasiyana akachinjikana pamusoro deva pabhenji. Mune zvimwe zviitiko, izvi zvakawedzerwa maoko imire uye pechaunga French, uye akasiyana nzvimbo. wokudhinda yakadaro shamhu vachisimudza amire kunze musoro, pamwe noruvara flexing ruoko panguva kugokora, kana ndozvinoitawo zvinoberekwa agere pabhenji. Uyewo, chaikosha ichi zvinoita uye nhema. At paro, pushups triceps tsandanyama vari kushanda kwazvo uye rudzi bhenji wokudhinda vakutarisire. Asi, mukusiyana kuti pabhenji venhau zviyereso, inotunga-ups imwezve sei mapoka tsandanyama. Kana musoro nomutambi ndiro pamusoro makumbo, chikuru mutoro iri pachena yepazasi chikamu pachipfuva. Kana tsoka dziri panhera uye musoro watova pazasi makumbo, yakareba akatakura repamusoro pachipfuva. Mhando kusunda kupota, mapoka pechipfuva tsandanyama apo Wekumusoro ndichibvunza basa, muitiro kuva amplitude guru, uye inofamba hazvo kusonganirana kubatwa zvepabonde zamu.

Nzira achapesana nokuti pectoral tsandanyama

Kana mubvunzo sei kupomba ari pectoral tsandanyama kusundira kupota, mhinduro iri nyore. Zvakakosha kuita kusunda kupota, ayo achishandisa rakafara mashoko maoko inozivikanwa. Kazhinji unoshanda pa yokunze chikamu pachipfuva. Zvisinei, vatambi vane pamusoro dzavo pamafudzi nouchapupu ruzivo pachiitwa ichi, yakanga kuzivikanwa kuti inonyatsobudirira achapesana kupota, kana rutsoka tsoka uye nemaoko, nevakawanda munzvimbo dzokuzororera dzaiva, riri pamusoro chakakwirira rutsigiro. Izvi zvinowedzera kuwanda inofamba unobvumira nomutambi kana mudzidzi flex zvakadzama utambanudzire ari pectoral tsandanyama pamberi marwadzo. Ndiyo Tensile anobvumira kuti nokukurumidza delineate miganhu tsandanyama pechipfuva kuti anopa muviri expressiveness uye smartness. Asi muchiitiko chino haufaniri overdo pamwe amplitude, kana ukapfugama pasi, sezvo iri nyaya muve marwadzo ari mubhokisi centre. The soro pamwero kusunda kupota vaiona pachiitwa ichi paruoko rumwe. Vatambi vanoti kuti kwapera mwedzi wacho munguva pushups muchipfuva tsandanyama kutora zvinooneka chimiro. Kusundira kupota kusimbisa chipfuva tsandanyama anobvumira mishoma, pasi dzose makirasi.

Sei kuwedzera mutoro nemazvo

Kana iwe pumped tsandanyama pechipfuva ane kakawanda kupfuura kamwe pavhiki, pakutanga chakakodzera kuita maekisesaizi imwe chete pamba uye kuongorora kuchinja. Kana uchinzwa usina zvakawanda vapinze, uye unotanga kunzwa kuti tsandanyama ajairane mutoro, uye mwero mupfungwa ipfupi, tinofanira kuwedzera purogiramu yako mumwe kudzidzisa chidzidzo, ipapo mumwe, uye saka akwira. Pushups triceps uye chipfuva tsandanyama kusimbisa zvakakwana, saka muzvirongwa izvi, kunyange kumba, asi pamwe zvakarurama amplitude uye nzvimbo yemuviri, iwe uchava zvakakwana kuramba ake tsandanyama chimiro ari inzwi. Nokuti beginners, chinhu chikuru - vasarudze chipimo chemushonga mutoro.