Tambanudza T-tsvimbo neruoko rumwe murukova
  • Tsandanyama boka: Pakati kumashure
  • Rudzi rwezviitwa: Basic
  • Mimwe mhasuru: Biceps, yakadzika kumashure, iyo trapezius, Yakapamhama mhasuru yekumashure
  • Rudzi rwekurovedza muviri: Simba
  • Zvishandiso: Tsvimbo
  • Chikamu chekutambudzika: Kutanga
One-Arm Bent-Over T-Bar Row One-Arm Bent-Over T-Bar Row
One-Arm Bent-Over T-Bar Row One-Arm Bent-Over T-Bar Row

Dhonza T-tsvimbo neruoko rumwe chete munzvimbo yakatenuka - hunyanzvi hwechiitwa:

  1. Takura bhero reOlympic neruoko rumwe uremu hwaunoda. Ita shuwa kuti ayo mamwe magumo acharamba akamira, achiise mukona kana kugadzirisa chimwe chinhu kubva kumusoro.
  2. Tsamira kumberi, uchikotama muchiuno kusvikira muviri wako wepamusoro uchinge wave kufanana nepasi. Gonyesa mabvi ako.
  3. Bata mutsipa neruoko rumwe ipapo pazasi pemadhisiko, rwechipiri ruoko ruchizorora pamabvi, sezvakaratidzwa mumufananidzo. Ichi chichava chinzvimbo chako chekutanga.
  4. Pamusoro pe exhale, dhonza tsvimbo pachayo, uchichengeta gokora padhuze nemutumbi (kuitira kuti uwane kugona zvakanyanya uye mutoro kumashure) kusvikira mavhiri asingabatise chipfuva chako. Pakupera kwekufamba, svina mhasuru dzekumashure uye bata chinzvimbo ichi kwemasekondi mashoma. Zano: dzivisa kufamba kwe trunk, inofanirwa kuramba isina kufamba, chete ruoko.
  5. Pane inhale zvishoma nezvishoma dzikisa bharanzi kunzvimbo yekutanga. Zano: usarega tsvimbo ikabata discs pasi. Nezve iyo yakakwana amplitude yekufamba, shandisa madiki madhisiki.
  6. Pedzisa nhamba inodiwa yekudzokorora, wobva wachinja maoko.

Misiyano: iwe unogona zvakare kuita chiitiko ichi uchishandisa tambo yepasi block.

T-bhawa kurovedza muviri kwekudzidziswa kumashure ne barbell
  • Tsandanyama boka: Pakati kumashure
  • Rudzi rwezviitwa: Basic
  • Mimwe mhasuru: Biceps, yakadzika kumashure, iyo trapezius, Yakapamhama mhasuru yekumashure
  • Rudzi rwekurovedza muviri: Simba
  • Zvishandiso: Tsvimbo
  • Chikamu chekutambudzika: Kutanga

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