Nhanho nhanhatu kune makuru deltas

Kana iwe uchinetseka kuti nei mapendekete ako asiri kukura, mikana ndeyekuti ivo havakwanisi kukunzwa iwe. Simudza mutoro wako neiyi Workout!

Author: Bill Geiger

Vazhinji vanokurudzira kuti iwe ukandire simba rako rose mumapoka akasara emhasuru. Rudzi rwechinyakare "cheka bhurugwa rako kumabvi kuratidza nyika mhuru dzako." Usataure chero chinhu chakadai kuna Tom Graff. Wekumusoro-uye-anouya NPC Physicist mutambi achapindura ipapo kuti mapendekete ake kadhi rehwamanda, asi iye anoramba achivadzidzisa zvakanyanya sekunge ndivo vaive vakaipisisa pasi.

Uye haugone kupokana nenharo dzake. Anosimbisa kuti hypertrophied deltas inobatsira mukusimudzira zvirinani tsandanyama dzetangi uye nekuvandudza kudhirowa kwezororo remaoko. Muchidimbu, mapendekete akakosha kune chimiro chepamusoro chemuviri uye tsananguro kupfuura chero rimwe boka remhasuru.

Graff inoshandisa yakasarudzika yepamusoro vhoriyamu nzira ine yakakwira yekudzidzira frequency iyo inobatsira munhu wese anotarisa kuwedzera upamhi uye tsananguro kune kwavo delts, kwete chete vanokwikwidza vatambi vari kugadzirira kutora kuenda padanho.

Heano misimboti iyo Graff inotenda kuti inonyanya kushanda pakudzidzisa mapendekete, uye chirongwa chekurovedza muviri kuti usimbise iwo mabumbiro.

1. Rovedza madhiri ako kazhinji

Kudzidziswa kweGraff kupatsanurwa kwakagadzirirwa kushandira deltas kwete kamwe, asi kaviri mumazuva manomwe. "Kunyange zvakadaro, hapana zvakawanda zvakawandisa zvinokurudzira kukura," anodaro. "Kukoshesa kwakanyanya kuri kubatsira delta kukura zvisati zvamboitika."

Pamusoro pekudzidziswa kwakasarudzika, zvisumbu zvega zvemhasuru zvinoshandisirwa pamazuva emamwe mapoka emhasuru. Musoro wekumashure unobatikana zvakanyanya mukufa pazuva rekuseri, musoro wekumberi unonyorerwa muchipfuva muchina, kunyanya muchisviniro nemusoro wakasimudzwa. Kuna Graff, iri harisi dambudziko, uye anotodzidzisa chipfuva, mapendekete uye musana kwemazuva matatu akateedzana pasina zororo.

"Mhedzisiro yacho inozvitaurira," anodaro, achipokana nepashure yekuti boka retsandanyama rinofanira kuzorora maawa makumi mana nemasere pamberi pebasa rinotevera. "Ehe, haugone kufuratira izvo zvinoita kuti upore, saka nyatsoteerera kudya kwakawanda kwekudya kwakadzikama, kune mapuroteni uye kuzorora kwakanaka."

2. Pamichina inodhinda, shandisa michina, kwete zviyero zvemahara.

Zvinogona kuita senge zvinopesana nemitemo yese yekugadzira chirongwa chekudzidzisa, asi Graff anotenda kuti kudzikisira kukuru kwezviyero zvemahara ndekwekuti kudiwa kwekuyera projectile kunotungamira mukudzikira kwetoni. Kwaari, chinhu chikuru ndechekusimudza huremu hwepamusoro hunokubvumira kuti ushande mune yakatarwa renji yekudzokorora.

"Pabhenji, ndinofarira michina nekuti ndinogona kushandisa huremu hwakawanda," anodaro. "Sezvo ini ndisingafanire kushandisa simba kuenzanisa barbell, basa rangu rakareruka: Ini ndinongoda kusvina huremu hwepamusoro hunogoneka, uye handidi kuutungamira."

3. Chengetedza yakakwira vhoriyamu mukati meiyo Workout.

Chii chinonyatsotora ziso rako pamusoro pegumbo raTom Graff ndiko kuwanda kwemutoro; kunyangwe maseti ake anorema ane gumi nemaviri reps. Kunyangwe vadzidzi vezvemitambo vachibvuma kuti iyo yakanaka renji yehypertrophy ndeye 12-8 reps, Graff inosarudza kugara pamuganhu wepamusoro.

"Ini ndinowanzoedza kuita 12-15 reps," anodaro. - Ndakaedza kuita zvisingasviki gumi nembiri, asi kazhinji pandakaganhurira kudzokorora kasere munzira, paive nekunzwa kuti izvi hazvina kukwana. Ini ndoda kupira tonnage, asi ita zvimwe reps. Izvi zvinowedzera kuyerera kweropa kusvika kumhasuru, zvinobatsira kuti uwane kupomba kuri nani, uye mhasuru dzinorwadza zvakanyanya zuva rinotevera. "

4. Tarisa mugirazi kuyera kubudirira.

Funga kuti magirazi ari mune yekurovedza ndee kungoitira kana kuzviyemura wega? Kana. Kuna Tom Graff, ichi chimwe chishandiso chinoshanda chinoratidza kuti maitiro ekudzidzisa aanosarudza anoshanda chaizvo.

"Ndiri kuona kurova kwetsandanyama zvakananga mukudzidziswa, uye vanondiudza kuti kurovedza muviri kuri kushanda," anodaro. - Kana kukwirwa kuchiwedzera nenzira imwe neimwe, ichi chiratidzo chechokwadi chekuti kurovedza kuri kuita basa raro. Semuenzaniso, aya ndo maitirwo andinoita kuti kusimudza maoko pamberi pangu kana kumativi, kwete kusvika padanho remapfudzi, asi pamusoro pemusoro, zvinoshanda, uye zvinomanikidza mhasuru kurima mune yakatambanuka yekufamba . "

5. Nehuwandu hwehuwandu hwebasa, ita zvishoma kukundikana.

Yepamusoro vhoriyamu kudzidziswa neakakwira frequency mauto Tom Graff kutora danho diki kumashure. "Mazhinji maseti ini ndinopedza padhuze nekundikana kwemhasuru, uye mune yekupedzisira chete ini ndinopa yangu yakanaka, ndichiita zvimwe zvishoma kana zvishoma zvishoma reps pane zvakarongwa," anodaro. "Kana dzinenge nzira dzese dzikakundikana kukundikana, kuvharwa kwecortisol, inova hormone inokatyamadza, kunogona kuwedzera."

6. Pamusoro pezvo, shanda kunze kwemapoinzi asina kusimba

Iwo ma deltoid zvine nharo bato rakanakisa remhasuru raTom Graff, asi anobvuma kuti izvi hazvisizvo zvemusoro wega wega wedeltoid uri wega. Yake yepamberi deltas yakanyanyisa kuvandudzwa, iyo, mumaonero ake, imhaka yekushingairira kwavo kuita chipfuva kudzidzira.

"Madhiri ekumashure ndiwo hukama hwangu husina kusimba, saka ndinogona kuwedzera kumwe kurovedzera kwavari kana kuwedzera huwandu hwemutoro," anodaro. "Uye sezvo mapendekete acho achikura zvakanyanya, kunyepa kwekunyepedzera kuti uri mugadziri wemuviri wakaoma, pazuva rekudzidziswa pamapfudzi, ndinotarisisa matanda epakati."

Tom Graff Bhegi Workout

Tom Graff anotanga kuita kwake delt aine mwenje kudziya-kumusoro maseti uye anoita mukati nekunze kutenderera kwemapfudzi, ligaments uye mhasuru. Zorora 60-90 masekondi pakati pemaseti. Shandisa uremu hunoshanda hwauri kunetseka kuti uende kunhamba yekudzokorora. Maseti ekudziya haana kuverengerwa muchirongwa chekurovedza muviri.

Tom Graff Bhegi Workout

Matekiniki Matipi kubva kuna Tom Graff

Akagara pasi muchina. “Ini handigare pasi nemusana, asi ndakatarisana nemuenzaniso. Izvi zvinondibvumidza kutora chinzvimbo chakadzika uye ndinomanikidza maoko angu kuti aende kumberi kumashure kwemusoro wangu. Nekudaro, iko kusimbisa kunochinja kuenda kumashure uye epakati delta, uye mutoro uri padanda repamberi, uyo watove wakasimba kwandiri, wakadzikiswa. "

Chin kudhonza. “Ndinosimudza magokora angu zvakanyanya sezvinobvira. Kazhinji, vanhu vanotanga kudzora yavo yekufamba nekudzokorora kumwe. Ini ndinoona kuti kuzara-kwemazana maturiketi kunondibatsira kukudziridza kumusoro misungo zvakare. Ini ndinoda chaizvo kudhonza magokora angu zvakanyanya nekuti zvinonyatsoita kuti ndinzwe misungo ichishanda. Kutaura chokwadi, iyi ingangoita yega yepamusoro trapezius kurovedza muviri muchirongwa changu chekudzidzisa. Ini ndinofarira kutora mutsipa wakamanikana, nekuti kumberi deltas kwakatowedzerwa zvakanyanya mune ino nyaya pane kupamhama kwemaoko. "

Kusimudza zvimedu pamberi pako pabhenji rakamira. “Ndakawana kudhirowa kwepamberi kwepamusoro pandakatanga kuita chiitwa ichi ndiri pabhenji ndakatsika ndokutanga kusimudza maoko angu pamusoro pemusoro wangu, ndichiwedzera kufamba. Kazhinji ndinoona mugirazi kuti kukwirisa kunowedzera sei, uye mhasuru dzinova dzakakurumbira nekuwedzera kwehuwandu hwenzendo. Ini ndinofunga ichi sechirevo changu chakakosha chemberi deltas. "

Kusimudza maoko nema dumbbells kumativi uku wakamira. “Ndinoedza kuona kuti mapendekete angu haasi ekukura chete; Ini ndoda kuwedzera vhoriyamu ye deltas zvese muhupamhi uye nekudzika, nekuti izvi zvinosimbisa zororo remhasuru reruoko rwekumusoro. Muchiitiko ichi, ndinosimudza maoko angu kusvika pakukwirira kwepafudzi. Seimwewo nzira, ini ndinogona kuita musiyano wepakati delta, mandiri ini ndinozendama parutivi rwangu pabhenji rinorerekera uye kusimudza dumbbell pamusoro pemusoro wangu, ndichiita kufamba nehukuru hwakazara. "

Kubata dumbbells kune rumwe rutivi rwebhari. “Aya maekisesaizi maviri emutengo weimwe, nekuti zvese zviri zviviri zvepakati nepashure delta zvinoshanda. Muchokwadi, iwe unofanirwa kutanga wasimbisa muviri mubhawa paruoko rumwe, uyezve wosimudza dumbbell padivi. Ini ndinotanga nekubata kwandisingarerekeri, uye pandinosimudza ruoko rwangu kumusoro, ndinotendeuka ruoko rwangu kuti chigunwe changu chinongedze pasi. Ini ndinonzwa senge chibvumirano che deltas chekumashure zvakanyanya kusimba nenzira iyi kana ruoko rwangu rukaramba rwuri munzvimbo isina kwayakarerekera kune rep yese. "

"Gra-pano" yeshanduko

Tom Graff ari kuwana mibairo kubva mukurovedza muviri uku, asi usafunge kuti iyi ndiyo yekupedzisira chirongwa chekurovedza muviri mune yake - kana yako - yemitambo hupenyu. "Kufanana nevazhinji vavaki vemuviri, ndinofunga zvirongwa zvekudzidzisa zvinoda shanduko," anodaro. - Ini ndinoda kuwedzera akasiyana nekuchinja zviitwa kudzivirira deltas kubva kuchinjika kune yakasarudzika mafambiro maitiro. Ndinoita maekisesaizi mune inguva yega yega yekurovedza muviri, uye ini ndinoshandura zvimwe zvacho kazhinji. "

Mumwaka wekusiya-mwaka, kana basa racho riri rekuwedzera vhoriyamu, anoita zvimwe zvibayiro nekuda kwekukura kwemhasuru. “Kutanga, handiite cardio zvachose. Ini ndinodzora nhanho yekushanda kwangu uye ndinochengeta kurova kwemoyo wangu pazasi pe120, anodaro. - Iniwo ndinozvimanikidza kudya, kunyangwe pandisinganzwe senge, izvo zvinotonyanya kuomarara kana iwe ukabatirira pamitemo ye "yakachena" kuunganidzwa kwemazhinji. Ndinofanira kugadzirira chikafu pamberi, uye ndinopa maawa maviri kusvika izvi Svondo yega yega. Kune zvekudya zvakawanda zvevhiki zvekuti hazvikwane mufiriji. "

Iwe unoda kuvaka mahombekombe makuru here? Aya ndiwo mafungiro anodikanwa kune izvi. Tarisa zvaunoita pakukura kwemhasuru, uye uchawana mhedzisiro!

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