Thrust rezasi chinogumbura: zvinoitwa kuita, kurovedza uye mazano nyanzvi

Link repasi misa rinoreva zvinokosha kurovedza. Uye kwete avo kuita kunyanya varume hope ane musana kukuru - pachiitwa ichi zvakakodzera zvose gono hafu yokurovedza muviri, uye munhukadzi. Panguva yaaizorovererwa haatori kuisa hombe wedzera kwetsandanyama vhoriyamu. Zviri zvakawanda kunosimbisa ndichishanda tightening tsandanyama. Saka chii kukwezvana repasi chinogumbura, kunyanya ayo Implementation uye migumisiro pamusoro muviri - ruchawana munyaya ino.

Izvo tsandanyama vari kushanda?

Chinangwa chikuru yechiitwa - kuwedzera simba uye simba shure, ita V-kuumbwa chimiro mutumbi pamwe rwakafara pamafudzi uye rakamanikana muchiuno fungidziro. Runtime basa:

1. All antagonist tsandanyama ari shure.
2. musana extensors.
3. Bottom uye pakati trapezoid.
4. Latissimus dorsi.
5. Large uye duku reraundi tsandanyama.
6. Triceps uye biceps.
7. Honokono.
8. Rhomboid tsandanyama.
9. Shure delts.
10. Stabilizers - gluteus Maximus uye zvinoisa.

Benefits muviri

Zvakakodzera chidobi kuuraya akasimbisa zvakanakira pachena muviri:

• Kusimbisa tsandanyama furemu shure.
• Kutanga akarurama mamiriro uye achirurama musana.
• Kugadzirwa zvakanaka kuumbwa shure muchimiro tsamba V.
• A mushandisi-ushamwari michina.
• Security kana ichienzaniswa vakasununguka Zviidzo kurovedza.
• embodiments dzinoverengeka Qualitative kudzidza netsandanyama.

waivako chidobi

Chero muviri kunotanga zvakarurama pokutangira. Kubva uye kutanga.

Kugadzirira: Nzvimbo runodiwa uremu Simulator, chigaro V serin'i mubato. Pachigaro pabhenji akatarisa Simulator. Kunzwisisa mubato - zvanza kutarisana mumwe. Zvombo rwakatambanudzwa, shure twasu. Ndicho pokutangira nzvimbo.

Danho 1: Kana munhu wakaiswa nzvimbo anofanira kunge shure pamusoro exhale, rerekai maoko, kudhonza mubato iri Simulator kuti bhandi kusvikira anobata. Hands chengeta sezvo pedyo sezvinobvira kuti muviri, sangano kunoitika pamwe makumbo. Chiri rakaramba panzvimbo iyi 1-2 seconds.

Danho 2: With mweya kudzokera maoko kuti kutanga chinzvimbo.

Danho 3: Tiratidzei runodiwa nhamba repetitions.

vatambi kukanganisa

Exercise chete kunoita nyore kudaro, chokwadi, vatambi kazhinji vanokanganisa kana kumhanya, izvo zvinoderedza zvikuru kubudirira kurovedza. Exercise "repasi chebasa nechigumbuso kuti bhandi" kunowanzokonzera zvikanganiso zvakadaro:

1. Anombotwasanudza muchiuno. Hazvifaniri kuva yakarurama mutsetse - the chiuno iri kudhonzwa shure uye muchipfuva yokufeva mberi.
2. makumbo Direct kana zvakasimba hwakakungwa. Zvakakosha kuronga tsoka - vane zvishoma wakakokonyara uye tsoka dzenyu kukodzera naka kusvika chawo. Kana makumbo vari akarurama, mhikuriso ngaubve mumhanyi, uye zvichava nyore kuti kuchengeta wako yakaderera shure yokufeva. Mukupesana, kana zvakawanda hwakakungwa mhikuriso iri pedyo, uye kurovedza muviri achava isashande.
3. The Kumikidzo biceps. vakwikwidzi Vakawanda kuita maekisesaizi, uremu kudhonza kuti maoko yakafanira kushushikana. Zvakakosha kuti kubata nguva huru rezasi chinogumbura kuitika ari kunetseka pamusoro musana tsandanyama, uye kuchigadzira.
4. Kufamba mutumbi - nokoko. Usava mutumbi chete vatambi ruzivo vanoshandisa kubirira kana kushanda inorema Zviidzo anogona. Exercise chinofanira kuitwa musana ako, asi akarega muchiuno - saka tsandanyama ruoko nani uye kuwedzera kukura.

Hazvina yakarumbidza kuita muviri mushure deadlift sezvo zvakaoma achasika mutoro yakawandisa uri nomuzongoza. Izvi zvingaita kuti kukuvara.

subtleties rokuurayira

Panguva yechiitwa, kufungisisa zvose subtleties ndakarumbidzwa ruzivo muviri, uri anosimbiswa kuwana mugumisiro wakanaka. We vagovane penguva muviri ari 2 - uye kudhonza uremu shure.

Rod kubva kwokutanga nzvimbo. Link repasi misa yaifanira kwete namaoko tsandanyama uye Lat - izvi zvinoitwa achitsausa kugokora insulated shure uye compression mashizha. Panguva endpoint, unofanira kuramba kwako pamafudzi mashizha chete, utambanudzire zvose tsandanyama dzose shure uye kugadzirisa nzvimbo iyi 1-2 seconds. Makumbo hadzikwanisi ruramisa - vanofanira kuva zvishoma wakakokonyara uye yechirimo apo vanokakata kuti chikwata. Emaoko panguva matanda vanofanira kuva pedyo sezvinobvira kuti muviri.

Dzorera uremu. Chikamu pachiitwa wechipiri rinoitwa zvakanaka. Haukwanisi kukandira tsvimbo nehasha. vakwikwidzi vane unyanzvi dzaitwa kuita rinorema Zviidzo anogona tsauka zvishoma musana nyaya. Help wambomiswa zvikuru uremu kunogona kuva anosungira - putira kwavo kwakasimba rinopindura.

Zvakakosha kuzadzisa zvishuwo pamwe inishuwarenzi. Exercise panguva yokurovedza muviri husiri nyore kuwana, asi tinofanira kuva hwakakwana mutevedzeri - kwete inishuwarenzi takawanda pachiyero. Achaona chikamu yakakodzera unyanzvi.

Classical chinjikira vaise

muviri ruzivo vanoti dzekare shamhu inonyatsobudirira. Kana akaurayirwa zvakafanira kuchengeta mitemo zvinotevera:

• projectile kutaba - paavhareji, maoko akatarisa mumwe.
• Feet zororo pachigadziko chemwenje tsoka yose, kwete chigunwe kana chitsitsinho. Feet zvinofanira zvakajeka nechemberi pachikuva.
• Emaoko mabvi zvishoma hwakakungwa, shure yakananga, muchiuno Bends. To mutoro yakaitika Lat tsandanyama, pamafudzi mashizha vari achaunganidzwa.
• In chikamu mabasa ari projectile wokutanga kukwezva maoko nokusanganisira mashizha chete. Hands unoshanda chete pakupedzisira nguva pazvinenge zvakakodzera kuunza mugumo chipande uye kudhonza kurema kuti mudumbu.

In chikamu pachiitwa pamberi mutumbi zvishoma zvokudya mberi rechipiri shure anoramba yakarurama, mapendekete kuuya mberi.

About kufema unyanzvi nemaonero nyanzvi 'vakapesana - Vamwe vanodavira kuti mweya unodiwa simba, uye exhale - dzoka kuna uremu. Vamwe vanodavira zvakasiyana. Varumbidzwa kuedza zvose unyanzvi uye sarudza uya nezvaunokwanisa.

kusiyana zviitwa

Kuwedzera kune dzekare chimiro muviri ikoko uye ayo variations:

• kutambanudza ruoko rimwe;
• traction pamwe tambo mubato;
• yakafara kutaba muedzo dzitwasanuke;
• Rod yakafara neizvi rokuona.

The inonyanya mhando ndiyo tsvimbo rezasi nechigumbuso yakafara rokuona. It rinoitwa kushandisa yakafarikana rokuona. Kana huru rezasi chinogumbura pamwe navanopinda kubata mutoro iri pfungwa yokumusoro chikamu trapezoid uye rhomboid tsandanyama, uye vo rwemberi Delta. Kana rakamanikana-kubata nevezera pamusoro biceps iri accented pamwe kuwedzera amplitude, ipapo paupamhi kubata biceps mutoro haisi chaizvo, asi amplitude pamusoro muviri ipfupi. A siyana kurovedza nedzimwe nzira akabata mubato kuchaita qualitatively kushanda zvose tsandanyama ose musana.

Mutambi anosarudza zvakarurama kuti rokuona. Chinhu chikuru - kunzwa, pane anonongedza kupfuura zvakasimba kuoma tsandanyama ari shure, uye zvoramba zviri ipapo. Nokuti kurovedza zvinokosha kusarudza purogiramu, makirasi vari anosimbiswa kupa mhinduro. Somuenzaniso, nokuti kukura shure tsandanyama ari pamazita yaisanganisira Rod okumusoro zvinogumbura agere. Nzira idzi zviitwa maviri havasi kunyanya zvakasiyana, asi kuzadzika wavo wakakwana kuchabatsira kuti musana wako simba uye akanaka.

Sei uremu?

mutambi mumwe pachake anosarudza kurema kuti vanokodzera here kwenyu. Asi kuti mberi kwave, mutoro unofanira kuramba kuwedzera. Kuti tidzivise kukuvara musana zvinofanira kuitwa zvishoma nezvishoma. The Zvakanyanya Kunaka Panguva Yepamuviri mhinduro achava kuvhara Simulator increments ose 1.5-2 makirogiramu. The mutoro kuti ubudirire, uremu anofanira kuva vakadaro kuti mutambi akakwanisa kuita 6-8 reps kuti 4-5 pazvinhu.

Yeuka kuti chero kusiyana chokupika huru rezasi chikwata - voga kurovedza uye inorema Zviidzo kubatanidzwa haisi zvakakodzera. Pano chikuru chinhu - basa rakanaka iri unyanzvi. Kugonesa mutoro angava Somuenzaniso, kuderedza zororo nguva pakati pazvinhu.