FST-7 Chest Workout Chirongwa

FST-7 chirongwa chakasimba uye chinobudirira chakagadziridzwa neakakurumbira Haney Rambod. Vazhinji vagadziri vemuviri vanyanzvi vakarovedza uye vanoramba vachirovedza neiyi nzira. Ngatitorei iye for a test drive!

Author: Roger Lockridge

Iyi nzira inozivikanwa zvakare pasi rese seYakanakisa Workout Chirongwa cha2009. Muhutano uye kuvaka muviri indasitiri, vanongotaura nezvazvo. Mamirioni avanhu anoenderera mberi achikurukura zvinehunyanzvi nzira iyi, inosanganisirwa muzvirongwa zvekudzidzisa kutenderera pasirese.

Iyi ndiyo FST-7, yakagadziridzwa naHaney Ramboda's Forge yeVashandi, uye chirongwa chakasimba uye chakabudirira zvikuru chekurovedza muviri. Hazvigone kusiyana. Jay Cutler akabata katatu Mr.Olmia, anove mukwikwidzi weOlympia, Kevin English muna2009 uye anokunda mukunda Phil Heath, akadzidziswa pachirongwa ichi kugadzirira makwikwi makuru ekuvaka muviri. Mark Alvisi akahwina mukombe we2013 US National Championship, uye akadzidzisawo naHaney Ramboda. Dai ini ndakanyora munhu wese akaenda kuHaney uye akadzidziswa neFST-7, zvaizoita senge Ndiani Ndiani anotungamira mukuvaka muviri.

Sekureva kwaHaney iye, iro zita FST-7 rinobva ku:

• Bhendi (F, fascia) - sheath ye fibrous inosanganisa nyama inovhara, inoparadzanisa kana kusunga pamwechete mhasuru, nhengo uye zvimwe zvakapfava zvinyama zvemuviri.
  
  
• Stretching (S, kutambanudza) - chiito chakagadzirirwa kuwedzera, kuwedzera, kuwedzera.
  
  
• kudzidza (T) - Maitiro ekuunza munhu kumusoro kunogamuchirwa zviyero zvehunhu kuburikidza nekurovedza muviri uye kurairirwa.
  
  
• Nomwe - maseti manomwe muchiitwa chekupedzisira

Kufambira mberi kune iyo yakavimbiswa test drive. Pazasi ini ndichatsanangura zvakadzama pectoral yangu yekurovedza muviri yakaitika muna Nyamavhuvhu 13, 2009, uye ichatsanangura padanho rega rega rekudzidzira uku.

Usati wadzidziswa

Awa imwe chete ndisati ndadzidziswa, ndakanwa puroteni inonzi smoothie yakagadzirwa nevanilla protein poda, sitirobheri, uye mabhanana. Tangi remafuta rakanga rakazara. Anenge maminitsi makumi matatu ndisati ndabuda mumba, ndakatora nitric oxide (NO) booster, multivitamin, uye 30 mg. Yasvika nguva yekudzika kubhizinesi!

Yekutanga kurovedza inotungamirwa nechiedza chinotambanudza uye kudziya-kumusoro.

Chikamu "F": Chengetedza Bhenji Press

Ini ndaifanirwa kutanga ndaenda, uye ndaida basa rakatsvedza, saka ndakatanga naro. Ini ndinokurudzira kuita 3-4 seti ine hushoma hwe8 uye yakakwira gumi nemaviri reps. Hwaro hunofanira kunge huchirema. Ini ndinotamba nezviyereso uye ndinoshanda kusvika kumatoni anogadzira mutoro wakakwana.

• Gadza Imwe: 135 lbs (-60 kg) - 12 reps
  
  
• 45 masekondi ekuzorora
  
  
• Gadza 185: 85 lbs (-12 kg) - XNUMX reps
  
  
• 1 mineti yekuzorora
  
  
• Gadza 225: 100 lbs (-8 kg) - XNUMX reps
  
  
• 1 mineti yekuzorora
  
  
• Yechina seti: 225 lbs (-100 kg) - 7 reps

Kuchinjira kune rinotevera kurovedza kunonditora ini makumi masekondi. Ini ndatova kunzwa kwakadzikama kwazvo. Parizvino ndinoda zvese, asi ichi chingori kutanga. Ngatione zvichaitika zvinotevera.

Chikamu "S": kusanganisa dumbbells pabhenji rinorerekera

Exercise nhamba mbiri - kusurukirwa kufamba,. Basa guru nderekutambanudza mhasuru kubva mukati uye kuwedzera huwandu hwayo. Ini ndinoda dumbbell kugadzikana uye ndafunga kuyedza chiitiko ichi muchikamu chino chekurovedza muviri. Sapakutanga, iwe unoda maseti 3-4 e8-12 reps. Vavarira mutoro wakakwirira.

• Gadza Imwe: 40 lbs (-18 kg) - 12 reps
  
  
• 1 mineti yekuzorora
  
  
• Gadza 40: 18 lbs (-12 kg) - XNUMX reps
  
  
• 1 mineti yekuzorora
  
  
• Gadza 50: 22 lbs (-10 kg) - XNUMX reps
  
  
• 1 mineti yekuzorora

Iro Workout yakanaka kwazvo. Ikozvino kupomba kwakanaka chaizvo uye ini ndichiri kuzere nesimba. Panguva ino mumwe wangu Chris Amos ajoina ini, watiri kuita naye chikamu chechipiri chedzidziso. Isu tinoenderera kune "T" chikamu. Nenzira, Haney anokurudzira kunwa mvura, mvura uye kunyange yakawedzera mvura panguva yechirongwa. Uye ndinoziva nei. Ziya rakayerera richibva mandiri murukova, kunyangwe mukamuri maive nemhepo yakadzivirirwa. Tarisa muviri wako hydration kana iwe ukaedza iyi nzira.

Chikamu "T": bhenji yekudhinda dumbbells

Ichi chikamu chinoda imwezve yakakosha kufamba. Ini ndinoda dumbbells. Mune mapurogiramu mazhinji akavakirwa pamisimboti yeFST-7, ndakaona maekisesaizi nema dumbbells, saka kusarudza mukufarira kwakaratidzika kwandiri kunge mhinduro kwayo. Sezvazvakaita nemaitiro maviri apfuura, isu tichaisa pfungwa pazvikamu zvitatu kusvika zvina zvinorema zvine 8-12 reps.

• Gadza Imwe: 70lb Dumbbells (-32kg) - 12 reps
  
  
• Zorora apo Chris anoita chiitwa chimwe chete.
  
  
• Gadza 80: 36lb dumbbells (-12kg) - XNUMX reps
  
  
• Zorora Chris achirovedza muviri. Akaita 8 reps
  
  
• Gadza zana: 100lb dumbbells (-44kg) - 8 reps. (Ndingadai ndakazvitorera, asi muhoro ino makange musina chinhu chinorema kupfuura zana)
  
  
• Zorora Chris achirovedza muviri. Akatora mapaundi makumi mapfumbamwe uye akaita makumi mana.

Blimey! Kwaitonhorera. Handina kumbowana pombi ine simba zvakadaro kwenguva yakareba. Chris anofarawo. Isu tava kutendeukira kune yakanyanya "kunakidza" chikamu chechikamu chekudzidzisa. Kana iwe uchifunga kuti hapana chakakosha pamaseti manomwe, ndinokuraira kuti uedze izvi.

Chikamu "7": Crossover muChechi Mudzidzisi

Chiitwa chekupedzisira chinofanirwa kuve. Komputa kurovedza muviri kweXNUMX ichave yakaoma zvakanyanya. Uyezve, iyo XNUMX iri kunongedza imwe mhasuru, uye isu tinofanirwa kuzvitsaura. Haney anokurudzira kushandiswa kwemachini nekuti iwe unofanirwa kuchengeta yakatarwa trajectory.

Isu takamisikidza iye tambo mudzidzisi, takagara pa55 lbs (-25 kg) uye takasarudza kuita zvigadziriso kana zvichidikanwa. Asi isu taisafanirwa kuwedzera huremu hwekushanda, hwainge hwatove kupenga chaiko. Zororo pakati pemaseti harifanirwe kupfuura 30-45 masekondi. Kuti uve parutivi rwakachengeteka, Chris akatanga chaipo mushure mekupedzisa seti yangu, uye ini ndakatanga ndichangotevera. Nekuda kweizvozvo, mumwe nemumwe wedu akakwanisa kuzorora kwemasekondi makumi matatu.

• Gadza Imwe: 55 lbs (-25 kg) - Roger 12 reps, Chris 12.
  
  
• 30 masekondi ekuzorora
  
  
• Gadza 55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• 30 masekondi ekuzorora
  
  
• Gadza 55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• 30 masekondi ekuzorora

Panguva ino, ndinofunga ndinogona kupedzisa ese manomwe maseti ane gumi nemaviri reps. Ndinoramba ndiri mumweya mumwe.

• Gadza 55: 25 lbs - Roger 12 reps, Chris 12.
  
  
• 30 masekondi ekuzorora
  
  
• Gadza 55: 25 lbs (-10 kg) - Roger 9 reps, Chris XNUMX.
  
  
• 30 masekondi ekuzorora

Pano ini ndato nzwisisa kuti maseti manomwe ekudzokorora gumi nemaviri haazoitike.

• Gadza 55: 25 lbs (-10 kg) - Roger 10 reps, Chris XNUMX.
  
  
• 30 masekondi ekuzorora
  
  
• Gadza 55: 25 lbs - Roger 8 reps, Chris 8.
  
  
• 30 masekondi ekuzorora

Takapedza. Chokwadi yapera. Ini naChris hatisi kuwirirana.

FST-7 Pectoral Kudzidzisa Chirongwa

Mushure mekudzidziswa

Kurovedza kwacho kwakatora maminitsi makumi matatu nematatu. Handisati ndamboita zvekupomba kwakadaro. Iyo 33 yakanyanya kusimba uye isu tese takainzwa. Isu takawana FST-7 kuve yakanaka protocol uye ini pachangu ndinoda kubatanidza hunyanzvi muchirongwa changu chazvino. Pakarepo mushure memusangano, ndakatsvaga mapuroteni maviri uye ndakatora zvishoma uye imwe 1000 mg yevhitamini C. Kudzoreredza muchirongwa ichi chikuru nekuti njodzi yekuwedzeredza yakakwira uye unoda hutano hwakanaka.

mhedziso

Handina mubvunzo kwechipiri kuti FST-7 chirongwa icho munhu wese anofanira kuedza. Vatangi vekutanga vanofanirwa kusvika pairi nekuchenjerera: namatira nemaseti matatu, uye kweanomwe, sarudza huremu hwakareruka. Vatambi vane ruzivo vanorayirwa kutora chirongwa ichi zvakanyanyisa! Inokurumidza uye yakasimba. Iyi inzira inoshamisa, uye ini ndinonzwisisa kuti nei nhamba yeForge yevanyanzvi vateveri iri kuwedzera gore rega rega.

Read more: