Kana iwe uri mhando yemukomana uyo anofunga nezvebhenji yekudhinda seyowo chiitiko chekuvandudza yako pectoral mhasuru, inguva yekufunga zvakare.

Author: Matt Rhodes

Kana ichiitwa nemazvo, bhenji rinodhinda rinobata mhasuru dzemuviri wese, kukudziridza simba uye mhasuru nenzira imwecheteyo kana uchiita maekisesaizi akati wandei. Inogona kunge iri mhando chaiyo yekurovedza muviri iyo, kana ikaitwa ine huremu hwakakwana, inozodzosera misoro yese mujimu munzira yako. Iwo hunyengeri hwese hwekuwana zvakanakisa kubva pachiitiko ichi chetsika ndechekuwedzera zvine hungwaru uremu hwebhenji rekutsikirira - basa rinogona kunge risingakwanise kuita neiyo intuition.

Boka rega rega remhasuru mumuviri wako rinoita chinhanho mukuita bhenji yekudhinda nenzira kwayo, kunyanya kana iwe uchitanga kushandisa zvisikwa zvakakomba. Uye chinhu chikuru ndechekuti iwe unogona kusundira zviyereso zvakakura, zvisinei kuti une zvipfuva zvine simba here kana kuti kwete. Iwe unongoda kuedza kuti ushandise ese mhasuru yekuwanikidza inobatanidzwa mubhenji yekudhinda. Paunenge iwe ukavaka iyi "tsigiro" yemasynergistic mhasuru, iwe unokwanisa kubata zvakakurisa zvakakura kupfuura nakare kose, izvo, zvakare, zvinokutendera iwe kuti uwedzere mashoma nekukurumidza.

Isu tinotsanangudza chinobata chega chega cheiyi masipikisheni emapoka emhasuru anotamba uye nekupa zano rakanakisa rekuzvibatanidza mune imwechete michina iyo ichawedzera bhenji yekudhinda uremu uye kukushandura iwe kuita imwe hombe uye ine simba barbell yekudhinda muchina.

Home

Kuti uwedzere kukamba kwekutanga kukweva kubva muchipfuva, uchafanirwa kudzidzisa makumbo ako, uye zvakaoma kwazvo. Izvi zvinogona kunge zvinonzwika sezvisingabvumirane, asi muviri wezasi unoshanda senge rudzi rwebhenji remagetsi emagetsi. Pakutanga kwebhenji rinoitwa nemazvo, muviri wako wakaita senge rakadzvanywa, rese simba rinogadzirirwa riri mumakumbo. Ukatadza kudzidzisa muviri wako wepazasi zvakakwana kuti "uvhure chitubu" nesimba rakazara, iwe unobaira chikamu chakakosha chehuremu icho ungangodaro wakasvinira kunze.

Kugona kuvaka hwaro hwakadai, uchafanirwa kupa zuva rakazara rekudzidzira kukudziridza muviri wako wepasi. Ucha squat, deadlift, uye gadzirira makumbo ako mhasuru kutanga uye kutsigira bhenji muchina. Aya mabasa haangosimbise makumbo ako chete, asiwo anobatanidza yako yepakati uye yekudzika kumashure mhasuru.

Basis

Kunyangwe iwe uchitsigira bhaa nemaoko ako uye chipfuva panguva yekudhinda, ndiwo musana wako unobata iyo yese yemuviri wako pachinzvimbo iwe uchiita iko kurovedza. Panongotanga bhero rinotanga kukwira kumusoro nekuda kwesimba remakumbo ako, ma lats anotanga kutamba, achibatsira kuita kusunda uye kumhanyisa kufamba kwebhawa kuenda pakati pepakati pehukuru hwemapepanhau.

Iwo maekisesaizi muchirongwa ichi anozokudziridza musana wako kwese kwese kuti upe mutoro unodiwa uye> kusimba, izvo zvinobva zvawedzera uremu nehupamhi uye nekuvandudza bhenji rako rekudhinda. Pamusoro pekuita kufa kwevanhu (iyo, nenzira, isingafungidzirwe zvakanyanya yekumashure kurovedza muviri) yakanangana nekuvandudza muviri wako wepazasi, iwe uchaita akati wandei e-latissimus maekisesaizi: iyo T-bara mutsara uye inoteedzera chipfuva mutsara. … Uye kumwe kurovedza kwakanakisa kwemuviri wepamusoro - kudhonza-kumusoro - "kunopedzisa" kumashure.

Kuramba

Iye zvino sezvo bhero rako riri kufamba kumusoro, iwe unofanirwa kuridzikamisa. Iwe unenge uine pfungwa yeako mutinhimira kana zvese zvikaitika sezvazvinofanirwa, chero nguva mune yekufamba kwekufamba. Ukangonzwa izvi, edza kuchengetedza yakaenzana chiyero; ichakubatsira iwe kuchengetedza chinzvimbo chakanakisa uye kudzivirira kukuvara.

Chinokosha apa isimba remapfudzi, kwete chete yekusunda masimbi makuru, asi zvakare nekudzivirira iyo mhasuru inopedzisa muchina; uye kana mapendekete akasimba, imwe neimwe inorema rep inonzwa kunge iko kuita kuri kuitwa nemazvo.

Zvakare, kana mapendekete ako asina kusimba zvakakwana kuti ubate zvirema zvinorema munzvimbo yakatsiga uchimanikidza, ivo vanozotambura nemhando dzakasiyana dzekukuvara.

Nechirongwa ichi, iwe unongoita kamwechete kurovedza muviri kusimbisa mapendekete ako, asi ndicho chiitiko chinonyanya kushanda chinozivikanwa nhasi: yakamira barbell yekudhinda. Isu tinoziva ichi chiitiko chemuviri, asi kana zvasvika pakukura kwefudzi uye simba, ichi chiitwa chinoshanda kupfuura chero kumwe kurovedza muviri.

Cherekedza hunyanzvi hwekuita kurovedza muviri (kufamba kwebhawa kunofanirwa kupera pamusoro uye zvishoma kumashure kwemusoro) uye iwe uchaona kuti huremu hwebhawa rako hunokwira kumusoro mumavhiki mashoma chete.

Kugumisa

Kubva panenge pakati peakakura emabhenji ekudhinda, iyo triceps inobatanidzwa mukuuraya. Iyi ndiyo mhasuru inosundira bhawa kunzvimbo yayo yekupedzisira, saka simba rematricks - kunyanya musoro wakareba - inofanirwa kune rakabudirira bhenji.

Paunogadzira musoro wakareba wetriceps, iwe unonzwa kushushikana padhuze nemagokora ako. Nechirongwa ichi, iwe "ucharwisa" ichi chakakosha chinongedzo cheatomical element neiyo nhete yekubata bhenji yekudhinda uye yeFrance bhenji yekudhinda. Iwe unogona kuwedzera French bhenji yekudhinda kuchirongwa chako kune aesthetically kuyera iri mhasuru boka, asi rangarira kuti musoro wakareba ndiyo inopa simba raunoda kusundira zviyereso zvakakura.

Yako Yakanaka Bhenji Press Plan

Nhanho yako yekutanga inosanganisira kuseta huremu hwepamusoro hwebhawa yekudzokorora kumwe (1RM). Kana iwe urikudzidzira uri wega uye haunzwi wakachengeteka kuita chiitiko ichi, unogona kushandisa inotevera fomula kuti uverenge ingangoita 1RM:

chirongwa

Zuva 1: Wepamusoro muviri

Zuva 2: Muviri wezasi

Zuva rechitatu: Masuru ekuwana

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