Maitiro ekusimudza chifuva chako: 6 zvirongwa zvekurovedza muviri

Iwe unoda kupomba rakakura uye rakashongedzwa chipfuva? Ichi chirongwa chakanyatsogadzirirwa kukubatsira iwe kuvaka mhasuru uye kukudziridza mhasuru dzese mumuviri wako kubva korona kusvika kumagunwe. Zvese zvese pazasi!

Chest. Nenzira dzakawanda, ndiye iye anoratidza murume. Yakafara, yakaita kunge dhiramu, musuru uye yakanyatsoenzana, chipfuva chinopa simba uye simba. Vazhinji vedu, tichikura, takatarisa madzibaba edu nekuyemura - vaive vakuru, vane simba uye vakareba kutipfuura. Isu taigara tichifadzwa neKureba kwavanoita kusimudza, kudhonza, kutakura nekusunda. Hazvina kutyisa uye kutya here kuvaona? Isu takanga tisingade kuva savo rimwe zuva?

zvinoonekwa chiratidzo chekusimba kwemuviri wemunhu. Vanopupura kusimba nesimba. Imwe nzira kana imwe, pane imwe nguva varume vazhinji vanoda kupomba mazamu akasimba uye akasimba, kunyangwe vari vatambi veamateur kana kukwikwidza mumakwikwi ekuvaka muviri.

Uye kunyangwe vatambi vazhinji vachipedza maawa asingaverengeki vachirovedza nekuita, vashoma chete ndivo vanokwanisa kupomba tsandanyama dzinoyevedza, uye kwete kuzvitutumadza kukuru. Ivo vanoita zvese kurovedzwa, izvo zvinowanzo gara kwemaawa, uye vanogadzira mushure megadziriro yechiitiko chega chega chinozivikanwa nevanhu, asi havawani mhedzisiro.

Ehe, mukuita kwekudzidzira, simba rinowedzera uye imwe muzana yemhasuru inowedzera, asi hazvingave zvakanaka here kuita chirongwa chinoshanda uye chinoshanda, uye zvakare chinobatsira mukukura kwemhasuru?

Ndinovimba, chinyorwa ichi chichajekesa imwe nzira yekuvaka yakashata pectoral mhasuru. Iyi haisi chirongwa chekusimbisa simba (kunyangwe iwe uchazowana kusimba), asi yakakosha pectoral chirongwa chekuvandudza chakagadzirirwa kuvaka mhasuru uye kukura kwese kwemhasuru mumuviri wese. Yakasimba, inowirirana uye yakaenzana yakaputirwa mazamu ichave yekupedzisa kubata kune kwako chitarisiko, kunyangwe iwe uchingoda kuratidzira pamhenderekedzo yegungwa kana kukwikwidza mumakwikwi ekuvaka muviri.

Hazvingave zvakanaka here kuva nechirongwa chinoshanda uye chinoshanda?

Chinhu chidiki

Chipfuva musculature chine mapoka matatu emhasuru mbiri. Ngatitarisei pamhasuru yega yega uye mashandiro ayo.

Iyo pectoralis hombe mhasuru. Iyi mhasuru-yakaumbwa mhasuru iri pamberi pembabvu cage, inotangira pane sternum iri pakati pechipfuva, uye inonamira kune iyo humerus padhuze nepafudzi. Iko basa hombe repectoralis mhasuru huru kushandura humerus kuenda kuchipfuva.

Pectoralis mhasuru diki. Inowanikwa pasi pe pectoralis mhasuru huru, inotanga pakati nepakati pembambo uye inonamira kune iyo cranioid maitiro eiyo scapula. Iko basa hombe repectoralis diki mhasuru ndeye kufambisa fudzi mberi.

Kunyangwe iyo pectoral dunhu inosanganisira aya maviri mhasuru mapoka, mazhinji maekisesaizi anokanganisa matunhu akasiyana epectoralis musimba mukuru. Tenderedza kana flat mabhenji anodhindisa uye set-ups anozoona kuti ndeipi nharaunda yakavandudzwa kupfuura iyo yese.

Uye zvakare, iyo pectoralis diki, iyo dzimwe nguva inoshandiswa panguva yekudzikamisa muviri, inogona zvakare kutarirwa.

Tinopomba pfuva yakafara!

Iye zvino zvaunoziva nezve anatomi uye mashandiro ekufambisa, ngatione kuti ungapomba sei rakakura chipfuva. Kufambisa uye kurovedza muviri zvakagadzirirwa kuwedzera mashandiro ako nguva dzese paunoenda kunzvimbo yekurovedza muviri. Rangarira kugara uchishandisa nzira chaiyo uye usasimudze huremu hwakawandisa kuti usakanganisa kuchengetedzeka kwako.

Bhenji inodhinda pabhenji ine zvimiro zvakasiyana, anodhinda pamushini weSmith uye ane zvinyunyuto: aya ndiwo maekisesaizi ari chikamu chemazhinji mapurogiramu. Flat bhenji kurovedza muviri kunovandudza iyo yepazasi uye yepakati zvikamu zve pectoralis hombe mhasuru, iyo yakanaka inokombamira bhenji kurovedza kazhinji kunyanya kwepamusoro uye, kusvika padiki padiki, iyo midsection, uye yakaipa inorerekera mabhenji anodhindisa anobatsira kuvaka yepazasi pectoral mhasuru. Zvese izvi zviito zvinogona kuitiswa nebarbhero, zvidhoma, kana pamushini weSmith - yega sarudzo ine zvayakanakira.

Mabarbell

Kazhinji, mabhero anoshandiswa panotakurirwa mutoro, kukura kwemhasuru nekuvaka mhasuru kunodiwa. Zvakanaka kuvatora pakutanga kweiyo yakaoma kuitira kuti mutambi wacho asimudze huremu hwakawanda.

Kuti uite bharabhini yekudhinda, ingo bata iyo bhaa zvishoma kupfuura upamhi hwepafudzi parutivi (sarudzo yakanakisa ine maoko ako akatarisa pasi apo iwe uchidzikisa bharanzi kuchipfuva chako).

Pane bhenji rakanakira kurerekera, dzikisa bhari kune rako repamusoro chipfuva, pabhenji rakapetana kusvika pakati kana pasi pectoral mhasuru, uye kune zasi pabhenji rine kurerekera kwakashata. Simudza mutoro mudenga usingasvetuke bharanzi kana kunyatso gadzirisa magokora ako.

Dumbbells

Iko kunakirwa kwema dumbbells ndeyekuti anogona kushandiswa neimwe nzira. Saka mutambi haakwanise kunyangwe kuburitsa kusaenzana, asi zvakare kumanikidza mhasuru dzepectoral kuti dzishande dzakabatana, kuunza maoko pamwechete panzvimbo yepamusoro kuti awane chibvumirano chakasimba.

Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchita. Ita shuwa kuti haunyatso kutwasanudza magokora ako kuti urambe uchingogara uchinetsekana nemhasuru.

Smith Mudzidzisi

Iyo Smith muchina unoshandiswa zvakanyanya pakati kana pakupera kwekurovedza muviri kana mhasuru dzatoneta uye nekudaro kuenzanisa uye kururamisa maitiro maitiro kwakakosha.

ruzivo

Aya maekisesaizi achaita iwo akakosha matunhu epectoralis mhasuru huru, senge yemukati (pazvivharo) nekunze (ine dumbbells), inonyanya kuzivikanwa uye yakaputirwa kumusoro.

Ingorara pabhenji rakapetana (kuti ushande pakati penzvimbo dzepectoral mhasuru), pabhenji rine yakanaka (kumusoro) kana isina kunaka (pazasi) yakatenuka, bata zvidhina kana maburi akafanana neD eiyo simulator ane mabhureki kuti ako michindwe yakatarisana ... Shandisa mwero pulley trainer munzvimbo yakadzikira kushanda pamabhuroko.

Tambanudza maoko ako sekunge wave kuda kumbundira mumwe munhu. Iwo magokora anofanirwa kukombama zvishoma kuti abvise kusagadzikana pamajoini. Dzikisa madhiri kana d-mhete kusvika padanho repachipfuva (kana chinzvimbo chakasununguka), wozodzosera iko kufamba nenzira imwecheteyo.

Dare. Paunenge uchishanda nema dumbbells uye mabhuroko, pane musiyano mudiki muhunyanzvi hwekuita iwo maekisesaizi. Paunenge uchishandisa dumbbells, edza kuti usabata iwo kumusoro. Uyai nemakomba pamwe chete kusvikira chinhambwe pakati pawo chiri chinenge 15-20 cm - nenzira iyi unochengeta mutoro pane iyo pectoral mhasuru. Paunenge uchiita zvekurovedza muviri, isa maoko pamwe chete kuti uwane kuita kwakanyanya uye kusvina mhasuru.

Dhinda pane iyo simulator

Mazhinji magym ane imwe vhezheni yemuchina uyu yekuita muchina wekudhinda. Ingo ita chokwadi chekutevera ese aya mazano - usatwasanudze zvizere magokora ako uye udzikise pasi apo iwe unofambisa maoko ako akananga pachipfuva chako.

Butterfly simulator

Mumwe muchina unodakadza vatambi vazhinji mushambadzi weButterfly. Ivo anowanzo kuwanikwa aine epamberi mapedhi kana marefu akabata emaoko akatwasuka.

Mutemo unonyanya kukosha wechigunwe paunenge uchiita zviitwa izvi (zvakafanana neruzivo rwakatsanangurwa pamusoro) ndeyekutwasanudza mapendekete ako uye kuvhura chipfuva chakakura. Izvi zvinokutendera iwe kuti uise kushushikana kwakawanda pane ako chipfuva mhasuru uye uasimudze kubva pamapfudzi ako. Ita shuwa yekusvina mhasuru kwemasekondi mashoma kuti uwedzere kusimba kwechibvumirano uye kushandisa mhasuru zvakanyanya.

Crossover pamabhuroko

Iko hakuna chinhu chiri nani kupfuura block crossovers yekukudziridza yemukati mativi uye nekupa yakazara yakaumbwa yakaita chipfuva kutaridzika. Kune nzira dzakawanda dzekuita chiitwa ichi, zvinoenderana nechinangwa chako.

Nezve tsika yechinyakare pakakwirira pulley mabhureki, bata maviri akabata D-akaumbwa pamusoro pemusoro wako uye umire pakati pemakumbo emuchina. Kutanga kukotamisa gokora rako zvishoma kuti usunungure kushushikana pamajoini ako.

Isa gumbo rimwe kumberi 30-60 cm uye wedzera maoko ako. Mukufamba kwechisimba, dzikisa maoko ako kumberi (sekunge uri kumbundira mumwe munhu) kuitira kuti maoko atendeuke padanho repachiuno. Zvishoma nezvishoma dzokera kunzvimbo yekutanga nekusimudza maoko ako mune imwechete arc. Ichi chiitwa chinonyanya kugadzira chikamu chepasi uye chemukati memhasuru yepectoral.

Push ups

Munguva pfupi yapfuura, iyi yakanaka yekare kurovedza muviri yakashandiswa kwete chete mumabharaki ekudzidzisa varwi, asi zvakare yakave inozivikanwa zvakanyanya pakati pevatambi vanodzidzisa chaiwo mapoka emhasuru. Paunenge uchipomba chifuva, zviri nani kusiya mapush-up kumagumo kwechirongwa kuitira kuti uparadzire ropa munzvimbo ino zvishoma.

Dzimwe nzira dzinosanganisira dzakanaka svosve-push-up yekudzikisa mhasuru kukura (maoko ari pabhenji, tsoka pasi), isina kunaka slope kusundira-kumusoro kwemasuru ekumusoro (maoko pasi, tsoka pabhenji), uye pasi kusundira-kumusoro kwehuwandu chipfuva mhasuru kukura.

Dare. Kune imwe yakatonyanya kututira pamhasuru yako yepachipfuva, edza seti yematanho matatu-nhanho-ekumisikidza sekuita kwako kwekupedzisira Kutanga neyakaipa kurerekera, kuenda kune pasi kusundira-kumusoro uye kupera neakanaka kutsamira kunozoverengerwa seimwe seti, saka usatora mabhureki pakati pekurovedza muviri.

Push-ups pamabhawa

Dip, iyo inoshandiswawo kuvaka triceps mashoma, inogona kushandiswa nyore nyore kukudziridza mhasuru dzechipfuva. Mira mukati memuchina uye ubate mabara-mafudzi-akaparadzaniswa. Kudzikisa muviri wako, kukotamira kumberi uye nekuwaridza magokora ako zvishoma. Sezvaunofamba uchidzika, iwe unofanirwa kunzwa kutambanudzwa mumhasuru yako yepachipfuva.

Kuramba wakakombama kumberi, simudzira kumusoro, uchitarisa kupfupika kwechifuva. Iwe unogona kuwedzera dumbbell uremu iyo mumwe wako yaanoisa pakati pemhuru dzako, kana bhandi repanikiki. Ongorora: Usati wawedzera zviremera, dzidzira hunyanzvi hwako hwemuviri zvakanaka.

Pullover ine dumbbells uye bhero kubva kuseri kwemusoro wakarara

Chimwe chiitiko chikuru chinotarisa pectoralis diki uye kukura kwese kuri mira… Nepo vatambi vazhinji vachirishandisa kupatsanura tsandanyama dzemusana, zvinonyanya kushanda pakupedzisa zviitwa zvechipfuva.

Kune dumbbell pullover, rara wakatarisana pabhenji rakapetana uye unzwisise mukati meiyo yepakati dumbbell. Panzvimbo yekutanga, huremu hunofanira kunge huri pamusoro pemusoro nemagokora akakotama zvishoma. Dzikisa dumbbell kuseri kwemusoro wako mune arc yakanangana nepasi, uchigara uchidzora kufamba kwemaoko ako.

Sezvo iwe paunodzikisa dumbbell, nyurura zvakadzika uye tambanudza chipfuva chako mhasuru. Tambanudza mhasuru chete kusvika pamuganhu wekunyaradza, wobva wadzosera mafambiro paunenge uchibuditsa mweya. Rangarira kuti kutora kufema kwakadzama kunokubatsira iwe kubata ako pectoral mhasuru.

Paunenge uchiita pullover ine barbhera, rara pabhenji rakapetana pamwe chete, tora bharobhu iri chinhambwe zvishoma kupfuura upamhi hwepafudzi parutivi nekubata kumashure. Kubata bharanzi pachipfuva chako (sezvaungaita pazasi pechapfuura bhenji yekudhinda), chengetedza 90-degree angle pamakona. Simudza bhaa kumusoro uye udzikise kuseri kwemusoro wako mune arc yakanangana nepasi.

Ita shuwa kuti mhasuru dzinotambanuka, wozodzosera iko iko iko paunenge uchidzikisa bhari kune yako torso. Rangarira kuchengetedza kona chaiyo pamakona nguva dzese uye nekufemera mukati zvakanyanya paunenge uchifambisa bhawa pasi.

Zvirongwa zvekudzidzira

Ita imwe yeanotevera maitiro 1-2 nguva pasvondo uine kana mazuva mana kubva pavari kuti uve nemhedzisiro yepamusoro. Unogona kuchinjisa maekisesaizi uye wosarudza iyo inokodzera iwe zvakanyanya.

Ongorora: Ita maviri seti e2-10 kudzokorora kweyekutanga mwenje kune zvine mwero kuramba kurovedza muviri kudziisa mhasuru dzako.

Mitemo iwe yaunoda kuziva

Superset - maekisesaizi maviri anoitwa zvakateedzana pasina zororo.

Kukundikana - iyo nguva panguva yechiitwa, kana tsandanyama dzinoshanda dzaneta zvekuti hauchakwanise kudzokorora nezvakajeka biomechanics. Iwe unofanirwa kuunza iyo yekumashure-yekurovedza nzira inosvikira zvirinani kusvika padanho pfupi-temu mhasuru kukundikana, uye zvirinani kuvabvisa mairi.