Rutoto dumbbells vamire: matambudziko pamusoro Delta, mazano uye mazano

Chinhu chokutanga anobata ziso rako kana vanoongorora mitambo mutambi - ndiyo upamhi pamafudzi. T-Maumbirwe muviri - ndiyo Kusarudzwa kadhi ari mutambi. Uye rinokosha muchinangwa ichi fomu pamafudzi. Kwavari kunaka vanofanira kurovedza zvakakodzera tsandanyama - rokumusoro trapezoid, uye paavhareji Delta. Kana Trapeze anopa kukwirira pamafudzi, yakaisvonaka uye woita Delta anosimbisa athleticism uye kuoma. Nokuti kupomba yokupedzisira kwakadaro muviri akakodzera, sezvo dilution pamusoro dumbbells vakamira. Chiitwa ichi kuchawedzera avhareji Delta saka kusimbisa papfudzi mutsetse.

Kubatsira kunoita kurovedza muviri

Rutoto dumbbells zvimire - chinhu chikuru voga kurovedza zvichakubatsira kukudziridza svikiro danda deltas, uyewo kukwanisa kudzivisa dambudziko rakadai, sezvo kuomarara pamusoro pamafudzi mapfundo. Kuekisesaiza anobvumira mutoro pamapfudzi zvakanaka uye vakagumisa zvinoumba navo. Saka, zvinofanira kuitwa nguva dzose.

chidobi zviitwa

1. Pakutanga, kudiwa kutora dumbbell mumaoko enyu, tsoka dzavo pamafudzi-upamhi kunze. The shure anofanira sandara, aine Kutsauka ari muchiuno. Maoko dumbbells shoma kuonana netsoka uye panguva iyoyo vakadzokera kwavari nemaoko ake. Palms dzakatarisa kunze zvishoma shoma minwe. Emaoko hwakakungwa zvishoma. The chirebvu chinofanira akaererana pasi, unofanira ngaatarire mberi, kunyanya mugirazi kuongorora kufamba kwavo uye kururamisa zvikanganiso pachiitwa.

2. Kana mangoti kwokutanga nzvimbo inogarwa kurudyi, munomimina tsandanyama ari pakati Delta, vanofanira zvishoma nezvishoma simudza dumbbells kusvikira pabendekete pamwero, kureva, pamaoko akaererana pasi. Brushes hazvifaniri kupfuura emaoko. Little minwe kuti muAtlantic zvichikwira sokunge mvura wadururirwa pamaoko. Panguva ino, unofanira kuomerera maoko, kuti awane kunonyanyisa mutoro. The kunonoka hakufaniri kupfuura chimwe wechipiri. Zvadaro dzinodawo tikarega navo zvishoma nezvishoma pokutangira chinzvimbo.

The nuances of chiitwa

Panongotanga maoko pasi, unofanira kuzviita zvose pamusoro zvakare. Kana achideredza maoko havafaniri kubata tsoka dzavo uye kuzorora, sezvo offloads tsandanyama uye muviri kunyatsoshanda Falls. Hands dzose nguva kuti kufambisa muviri ari mundege. In yezviri chokutambudzika muviri, kureva kuti, nemashoko firimu maoko, unofanira kuita kwakanaka mweya, uye kana kutura - wakatsetseka exhale. Back tsandanyama uye nhau inofanira kugara pamusoro zvigunwe zvenyu. Kuti abatsire musana wake, achikanda dumbbell, hazvisi zvakakodzera. kubirira kwakadaro rinoshandiswa kana mutambi vanofanira kuzadzisa wakakwana tsandanyama kuneta, kuti ari kushanda kuti chinzvimbo. Beginners vanofanira kutora chiduku dumbbell uremu zvaizoita aivabatsira zvakakodzera unyanzvi uye kuchengeteka. Rest pakati nemhando havafaniri kupfuudza maminitsi maviri. Kuwanda repetitions - 10 kusvika 15 nguva sezvo diki dumbbell uremu.

Alternatives maekisesaizi

Pane nzira dzakawanda kuita kurovedza dzakadai dilution maoko vamire dumbbells. Somuenzaniso:

1. Kurera maoko kumativi ari zvinogumbura. In musimboti ichi, kuti dumbbell yakatsiviwa Pazvibato kubudikidza netambo vasiyana rezasi zvinogumbura. Kuekisesaiza rinoitwa uyewo maberekero kuti amire dumbbell. Weight Akatsunga mu zvinogumbura, asi, zvakare, inofanira kuva duku. Asati atanga chiitwa tambo pamwe Pazvibato vari kunoshandurwa, kureva, rworudyi ruoko ruoko rworuboshwe uye rworuboshwe ruoko - kurudyi. Cables vachange vari chinzvimbo crosswise. Ipfungwa ichi aizobvumira dzose nguva kuchengeta avhareji voltage iri Delta, nekuti kana uchishanda dumbbell pakupera nzira mutambi involuntarily relaxes maoko uye anovapa kuregawo chechipiri, izvo zvinoderedza kubudirira chiitwa.

2. rutoto kuti dumbbells muruoko akamira rave. In musimboti ichi, kumutswa uye achideredza dumbbell iri kutanga kuitwa nemaoko chete, uye ipapo - mumwe. Kureva, kutanga unofanira kuita zvakarurama uwandu reps kurudyi, uye ipapo chete nhamba repetitions, asi kuruboshwe. Chidobi kwakafanana iri huru muviri. pano chete unofanira yepachena ruoko kuti uchengetedze mwoyo dzimwe mhando, kuti varege zvakapfurikidza uye aisazobvumira zvakapfuura kudhonza dumbbell repetitions nokuda inofamba muviri. Rest pakati nemhando hapafanire kuva miniti kupfuura mumwe, saka chero kushanda neruoko rimwe, mumwe anoisa, saka, vanoda zvishoma zororo.

3. rutoto pamusoro dumbbells akamira aine pfungwa kumashure. Izvi mhando muviri wake mabasa unyanzvi inodzokorora zvose zvinodiwa dzenhoroondo dilutions ose Dumbell imire chimwe chinhano, kuti ichiri achimhanya vanofuratira vane kutambanudza vamwe rutsigiro. musimboti ichi inosiya chero zvisingakoshi kufamba uye kubiridzira, uye mukana zvinokuvadza. Uye, sezvo zvakaita kuti uremu inofanira kusarudzwa duku.

4. rutoto akagara dumbbells maoko. Ipfungwa ichi anobvisa zvose muviri mutoro kusvika muchiuno, uyewo kunodzivisa mugumo zvaunoswedera pedyo, apo mauto coached tsandanyama pakupera kubatsira musana wake, vachikanda dumbbells. Chidobi inodzokorora chaiwo unyanzvi pakati dilutions ose dumbbells muruoko vakamira.

Tsandanyama kuti vanobatanidzwa mune basa kana kuita zviitwa

Kana dilution pamusoro dumbbells vamire (mapikicha somuenzaniso, dzinoturwa munyaya) kana nzira muviri kushanda mapoka tsandanyama idzi vanobatanidzwa:

• deltoids (inosimbiswa rwegirini);
• supraspinatus tsandanyama (tsvuku);
• Trapezoid (inosimbiswa rwepingi);
• Front serratus (inosimbiswa tsvuku).