Sei kuwedzera mbongoro ne shamhu

Kana kushanda kupomba tsandanyama uye paumbwe muviri anoumba mubvunzo sei kuwedzera mupristi anogona kunzi chimwe chezvinhu zvakaoma.

Zvisinei, kuwedzera mbongoro muviri zvinogona. Kune nzira uye namano zvakagadzirirwa nokukurumidza kuwedzera mbongoro zhinji.

Pakati siyana oga ndewe uchifunga imwe nzira kuti anopedza dambudziko zvinobudirira zvikuru sei kuwedzera nembongoro. Nzira zvinosanganisira kurovedza pamwe barbells.

yakanakisisa Exercise zvinoitwa mukati yokurovedza muviri, apo pane zvose ezvinhu anodiwa uye midziyo kudzidzisa kunobudirira. Musimboti yechiitwa iri squat pasi mutoro kubhawa.

Sei kuwedzera mbongoro achishandisa netsvimbo - midziyo waivako:

Shamhu inofanira kuva pamusoro Racks. Uyai pasi kubhawa. Nepo pasi barbell zvakakodzera vaironga kuunganazve kuti kudzvinyirira musana panguva muchiuno, uye akaisa nembongoro shure. Zvaakabvuma pambiru pamapfudzi musoro kuenda shure zvishoma, kuitira kuvhiringidza rack. Feet vanofanira kuisa zvishoma kupfuura papfudzi pamwero. forefoot kunonyanyisa rakasanganiswa pasina kurasikirwa akatsiga zvakanyatsoenzana.

Zvinofanira kurangarirwa kuti ukoshi kutogadziriswa masokisi tsoka uye upamhi netsoka vari zvichienderana kukura kwevanhu. The yepamusoro pakakwirira, chikuru chinofanira kuva dzoro masokisi uye tsoka vakwanise pakuvira.

Lower tsvimbo urongwa runogonesa kuti kunyatsoshanda maekisesaizi uri shure, asi kunoda simba nemarunda emberi uye maoko.

Usati watanga kupota dzinofanira: kuita kufema vaironga kuunganazve, akatora mbongoro yake neshure achifukura mazamu. Pfungwa inhalation anogona ruchatambanudzirwa kwenguva ya squats. Zvinenge noku muviri muzvikwata zvisina tsarukano, zvishoma lagging, kutanga achideredza muviri.

Panguva sangano kutevera pakona pamusoro pebvi kutenderera, izvo zvinofanira kuva pedyo pakona rworwendo 90. Duration squats anenge 4 seconds. Fungidzira kuti unofanira kugara pasi chitsiko amire shure uye kure. With uku vanhu zvakawanda zvakaoma kutsungirira yakakwirira kukura, sezvo zvakaoma kuti urambe wakatsiga.

Kunyatsoshanda of mugumisiro kunoenderana kudzama achideredza chiuno. Rezasi, nani. Ndakagara nenhanho rworudyi angled pasina kusangana nematambudziko makuru, tinofanira kuvavarira padanho rakadzama pelvic subsidence. Zvakakosha kuchengeta ziso panguva iyo musana akaramba vachikotama kana akaramba sandarara. Izvi zviri nyore kuwana kana panguva kwebasa chinotungamirira meso kumusoro vakananga pamusoro musoro wake.

Kubva nokupora vanofanira kutanga exhale. Kuongorora pakuenzanisa muviri, uyewo kurema kuparadzirwa ndekwokuda achangopfuura. Fungidzira munhu compressed chitubu iyo anowedzera uye huchikandwa ngaatarire kumusoro. Nokusimudza sangano kubereka nokukurumidza, pasina kunonoka. Panoperera pamukwidza vanofanira exhale zvachose, kubvumira zvizere tuso inotevera nguva muviri ashaye. Paaizosvika pamusoro vachasimudza pfungwa kunofanira kuva zvishoma kuchinja chiuno mberi, anozopa okuwedzera kushushikana pamusoro netsandanyama. Saka zvinokosha kuti tirambe Kutsauka ari shure panguva muchiuno.

Tisingaomereri kuregawo apo kusvika yokumusoro anosimudza pfungwa itange pasi kufamba. Full kufema inofanira kupedzwa pamberi zvizere okuguma rigone kufamba, saka kufambisa nomuzongoza kunetseka nokuda mhepo damper mumapapu. Up uye pasi inofamba ikaitika zvishoma nezvishoma uye zvakanaka pasina jerks uye anonoka.

Chero nguva pasi kwebasa pamabvi vanofanira kuramba zvayo nzvimbo hama kuti masokisi uye regai kuyambuka zvekufungidzira mutsetse pakati zvigunwe makumbo. Mukuwedzera, ibvi angled chaisazvitsigira haafaniri kutapudza, kuramba inenge yakarurama angled. Mukanyatsochengeta kutevera kumahombekombe tsoka shanu kubva pasi. tsoka kunge zvizere kunyorerana pasi.

Implementation chidobi hakusi nyore kuita uye zvinofanira kuva pasi pokudzora nomurovedzi, kwenguva yokutanga mwedzi kudzidzisa, kusvikira wawana ruzivo uye kuwana simba mutsandanyama. Naizvozvo, unofanira kuwedzera mutoro kuwedzera uremu tsvimbo, nokuti kuda kugamuchira kwakawedzera mutoro. Zvakakosha kuyeuka kuti uremu mutoro zvakananga kunokanganisa kunyatsoshanda kuti mugumisiro.

Zviri nyore uye dzichimhanya mberi pamwe kuwedzera uremu pakapuranga kusvika kusvikira zvasvika kurema mudzidzi. Uyezve kurema mutoro kukura kuri nomumugwagwa kwaitora nguva. Zvinokurudzirwa kuita 4 Nzira kushandisa, achiita vanogara kupota kusvika 12 repetitions nerimwe. Nguva yose zvikamu - kwete maminitsi anopfuura 3.

How kuwedzera mupristi nokukurumidza - anogona kureva chete n'anga. Kutaura zvazviri - ibasa rakaoma kwemwedzi inoverengeka. Asi zvakakodzera!