Kuuraya Bhegi Workout

Pedzisa kurovedza muviri kwako nehofori seti inopisa kuburikidza nemadeltas ako, gadzira pombi inotyisa uye isa kukura kwemhasuru mune itsva orbit.

Author: Bill Geiger

Vese vatambi vakakamurwa kuita mapoka maviri. Vamwe havambopotsa kurovedza muviri - kunyangwe kana yambiro yedutu ikaziviswa - nepo vamwe vachipa nguva yakawanda ku "", uye kwete kumitambo ivo pachavo. Pane imwe nguva muhupenyu hwangu, handina kana kukwanisa kusvetuka kurovedza muviri mupfungwa dzangu, kunyangwe ndiri pazororo. Ndakapedza nguva yakawanda ndichitsvaga magym uye kazhinji ndaiawana kuseri kwemba yemamepu emuguta akanyorwa nemitauro isingazivikanwe. Mukurangarira, mazuva angu ezororo angadai akava anotusa zvikuru, asi panguva imwe cheteyo kunyanyisa kwangu kwakanditungamirira kunzira itsva dzokudzidzisa.

Iye zvino ndichakuudza nezverwendo rwangu rwekuRio de Janeiro, kwete nezvemahombekombe ejecha eIpanema uye kwete pamusoro pekukwira kune chifananidzo chaKristu Mudzikinuri, asi nezvenzira inorwadza yekupedzisa iyo yandakapedza nayo imwe pfudzi yekudzidzira. Ngatitaure pamusoro pezvinotyisa!

Kuuraya Shoulder Set

Kare kare, kure kure kuBrazil, ndakaenda kugym diki uye yakazara nevanhu isina air conditioning. Paive pakati pezhizha. Kuziva murairidzi wacho kwakandipa mukana wekudzidzira musanganiswa wangu wechiSpanish nechiPutukezi, chandinodaidza kuti Portugnol. Mukomana uyu akandipa masevhisi ake semurairidzi wega, waakafungidzira pamari isingafadzi makumi matatu neshanu yemwedzi wese. Ndine mhino yezvibvumirano zvinobhadhara, uye naizvozvo takabva takwazisana maoko.

Kuberekera dumbbells kumativi

Zuva iroro raive danho rekudzidziswa kwemapfudzi, uye nekudaro akandipa yakajairwa seti yekutsikirira uye dumbbell inosimudza - hapana chandisina kuita mujimu yangu muLos Angeles. Asi mutsetse wekupedzisira wakanamatira mundangariro dzangu kwenguva yakareba - rudzi rwechiyeuchidzo chakasarudzika chandakatakura kwemazuva akati wandei nekuda kwekunonoka kurwadziwa kwemhasuru syndrome. Wese anovaka muviri anodzidzira kunzwa uku, asi dzimwe nguva marwadzo anowedzera zvakanyanya.

Murairidzi akandimanikidza kuti ndipedze kurovedzera pafudzi rangu negiant set ine peya ye12,5 kg dumbbells.

Kuberekera dumbbells kumativi mukurerekera

Nzira yekuita sei giant set zvakarurama

Heino tsananguro yakadzama yehofori seti yezviitwa zvina, zvakakamurwa kuita zvikamu zvikuru zvishanu.

1. Tora madumbbells anenge 5 kg akareruka pane ayo aunowanzoita nawo gumi reps. Basa rako rekutanga ndiro kufamba uku.

   Kunyangwe mushure mekugadzirisa kuneta, pakupera kwechiedza chako chekudzidzira, unofanirwa kukwanisa kuita gumi reps. Paunenge uchisimudza maoko ako kumativi, zvakakosha kusimudza magokora ako kumusoro, nekuti kufamba uku kunoshanda zvakanyanya kune yepakati deltas.

2. Pasina kuchinja uremu, enda ku. Ingosendamira mberi, uchichengeta musana wako wakatwasuka, uye gadzirisa musoro wako munzvimbo isina kwaakarerekera - hapana chikonzero chekutarisira mberi, arching cervical spine. Ita imwe seti yegumi reps, uchisimudza maoko ako sehupamhi uye kumusoro sezvinobvira.
3. Iye zvino kwira uye uite imwe chete. Nepo kuneta kuri kutoita kuti unzwe, ita iyi multi-joint movement inosanganisira misoro mitatu ye deltoid uye upper trapezium bundles. Bata dumbbells pedyo nemuviri wako, "uchisundira" magokora ako kumativi kumusoro. Ita imwe seti yegumi reps

Dumbbell Row

4. Ramba usina kumbomira kuseti yegumi kana wakamira. Ehe, uku kupusa kwekushanda kurema kwebhenji, asi mushure memamwe matatu maekisesaizi, mutoro uchaita sewakakomba kwauri. Shandisa chimiro chakafara kuchengetedza chiyero chako chiri nyore, uye pedzisa kufamba kwega kwega nekuderedza dumbbell, asi pasina kurova pamusoro.
5. Zorora kwemasekonzi makumi mapfumbamwe uye ita iyo hofori seti kaviri zvakare. Pakutenderera kwekupedzisira, paunodonhedza madumbbells mushure mekupedza bhenji, simudza maoko ako kumusoro uye, uchitarisa stopwatch, zvivhare pamusoro pemusoro wako kwemasekonzi makumi matanhatu.

   Ndinovimbisa kuti mumasekonzi makumi matatu maoko ako achaita seakakanda-simbi, uye iwe uchada kuvatema - kunzwa kunopisa kuchave kwakasimba.

   Mushure memasekonzi makumi matanhatu, chiito chichaitwa, uye ini ndinoedza kukurudzira kuti iwe uise maoko ako pane imwe mhando yerutsigiro, nekuti kunyangwe kungoabata pamwe chete nemuviri kuchave kunorwadza zvakanyanya kwemaminetsi akati wandei.

Yakamira dumbbell press

Iyo killer shoulder Workout chirongwa

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