Makina Upper: akonzedwa zokambirana, malangizo ndi ndemanga

Akazi ambiri kugawana maganizo olakwika amene wokongola mimba akusowa amphamvu m'munsi ABS. Komabe, zodabwitsa, kuthetsa mimba oumbidwa makwinya ndi tokhala pansi pa atolankhani chapamwamba kumafuna ophunzitsidwa, kuti azitha kukoka nthawi lonse m'mimba ndi kupanga izo mwangwiro athyathyathya. Kubweretsa minofu izi mu kamvekedwe yokwanira kuchita Zochita cholinga kukagwira ntchito zonse zazikulu minofu makungwa, monga mowa, ndipo kupiringiza mu "njinga". Komabe, pali maphunziro apadera lolunjika pa kulimbikitsa wosaoneka vuto m'dera - kotero inu mukhoza kuitana chapamwamba minofu m'mimba. Zochita, otchuka alembedwa pansipa.

Kufinya ndi samatha

• Ikani kulemera dumbbells awiri mwachizolowezi pansi pafupifupi phewa m'lifupi padera.
• Kumvetsa zipolopolo ndi kutenga udindo tingachipeze powerenga Kankhani akuluakulu.
• Kuchepetsa thupi pansi ndi kuchita alipidwa Kankhani akuluakulu akugwiritsabe manja pa dumbbells lapansi.
• Kubwerera ku malo yoyambira, kwezani dzanja lanu lamanja kwa thupi kuchokera pa chipolopolo.
• Gwirani masekondi angapo, kukonzanso kutenga poyambira malo ndi kubwereza gululi kumanzere.

Popeza atolankhani chapamwamba mosavuta ntchito ndi dumbbells, yesani kupeza zipolopolo mulingo woyenera kulemera. Pakuti oyamba adzakhala okwanira kilogalamu imodzi. Ngati inu masewera olimbitsa thupi, yesetsani kuyamba ndi dumbbells trehkilogrammovyh. Kwezani manja anu kwa thupi, kuonetsetsa torso wanu sanatsatire: Usatong'olere ABS wanu chapamwamba ndi kusunga malo okhazikika kwambiri.

Kupinda - kumamyata - osindikizira

• Ophunzira awiri dumbbells ndi manja anu alekerera pa mbali ya thunthu. Zikhatho kuyembekezera.
• Zizimva mapewa mapulani maondo elbows wanu ndi kubweretsa dumbbells pafupi zotheka kuti mapewa. Mwamsanga zitachitika izo, kukokera m'chiuno mmbuyo ndi m'munsi squat tingachipeze powerenga. M'chiuno ayenera kukhala osachepera kufanana pansi.
• Imani msinkhu wake wonse ndi kutambasula manja anu ndi dumbbells pa mutu wanu.
• Bwererani kuyambira malo ndi kubwereza gululi.

Obliques, chapamwamba, m'munsi ABS ndi malo ambiri mabvuto a akazi - m'chiuno - kwambiri ntchito mu ntchito yonseyi osavuta koma ogwira mtima kwambiri pamodzi. Kuwonjezera kuwonongedwa kwa mafuta owonjezera pa mbali kuonekera yaikulu ya thupi, inu kuphunzitsa kukongola wanu, ndiponso manja mawonekedwe dzi.

mtanda kuukira

• Tengani awiri dumbbells ndi adzawalange pafupifupi phewa m'lifupi padera, kulola mikono popachika momasuka pamodzi thupi, ndi poika pamsana pa kanjedza kunja.
• Patsogolo ndi phazi lolondola ndipo pambali, kuti phazi yoyenera patsogolo pa Kumanzere (monga curtsy a). Kuchepetsa torso mpaka bondo lanu lamanja sanagwadirepo pa makona a madigiri osachepera makumi asanu ndi anayi.
• Gwirani kwa mphindi zochepa mu malo ichi, ndiye ukatenge poyambira malo ndi kubwereza mbali inayo.

Ngati cholinga chanu - pamwamba uthenga, wokhulupirira atsikana zochokera anyonyomala tingachipeze powerenga ndi lunges zingakuthandizeni kuphunzitsa minofu yake. Mosiyana zosiyanasiyana mwachizolowezi wa amazipotokola ndi mwendo chimakweza, zinthu zochokera minofu yomangika ya m'chuuno, kulola kusintha mawonekedwe a thupi lonse, osati pamimba ndi m'chiuno.

The otsetsereka a zochulukitsira ya ski

• Tengani ski expander ndi Akhazikitse ndi phazi limodzi (mapazi awiri ambiri kukana angagwiritsidwe ntchito).
• Gwirani malekezero a expander aliyense dzanja pa phewa m'lifupi mtunda. Bend pa m'chiuno ndipo m'munsi torso mpaka ndiye, mpaka likufanana ndi pansi. maondo anu ayenera pang'ono ndichotse, kumbuyo - mu zachilengedwe, omasuka malo.
• Khalani tsamba ndi kukoka gripper kwa pamimba chapamwamba. Gwirani udindo uwu, ndiye kumasula maganizo ndi kubwerera kuyambira malo.

Masewerera a Ski expander - zida masewera, zooneka pang'ono ngati akulumphalumpha chingwe. Zimakhala kapena osakwatira kapena iwiri. Wapawiri expander amapereka kuchuluka katundu minofu, choncho ntchito ndi makina ake chapamwamba ntchito zambiri mosavuta.

Kutchire kukakumba ndikafuna kudzithandiza ndi kudumpha

• Imani ndi wanu m'lifupi mapazi phewa padera, manja pa mbali zake. Ophunzira awiri dumbbells.
• Kokani m'chiuno kumbuyo, mawondo anu ndi thupi m'munsi monga otsika ngati n'zotheka wabwinobwino, squat chikhalidwe.
• Ikani dumbbells pansi, kenako kulumpha kukoka miyendo kumbuyo kwa kuleka 'kunama', monga ochiritsira Kankhani akuluakulu.
• Ndiye kudumpha kumbuyo mu squat lapansi. Imani msinkhu wake wonse, ndi kulumpha kachiwiri.

Mukhoza ndikuganiza, cholinga cha ntchito yonseyi - osati kumtunda kwa womkanikizawo, komanso pachimake minofu makungwa, ntchafu, matako ndi mabere. Umabweretsa ambiri ubwino cardio mchitidwe - awiri kulumpha. Imakhala pazipita zotheka kuyatsa zopatsa mphamvu, kubweretsa pokwaniritsa maloto anu - kupeza chithunzi abwino.

Kusinthidwa squat ndi dumbbells

• Gwirani dumbbells ziwiri pamwamba basi mzere phewa. Manja ikufunika molunjika kwathunthu. Kwa womberani kwambiri yomangika atolankhani.
• Nyamuka udindo yoyambira, kuika phazi lake lamanzere kutsogolo kwa bwino. Musamakhulupirire mapazi anu pa mzere womwewo - mtunda wa pakati pawo Muyenera kupitiriza phewa-m'lifupi padera.
• Kokani m'chiuno mmbuyo ndi mawondo anu kuchepetsa thupi kwa squat wabwinobwino, koma ndi mapazi ukwati. Gwirani kwa masekondi angapo mu udindo uwu, ndiye ntchito minofu ya makungwa, kubwerera ku malo ake apachiyambi. Kuchita ya kubwereza mu malo anati, ndiye ikani phazi lolondola lamanzere ndi obwerezabwereza anapereka.

Zolemera kuwonjezera kukana ndi mwamphamvu, mosamala kuyesera chepetsa kulemera kwa zipolopolo. Musadandaule za zimene amachitira kwa atolankhani chapamwamba nthawi zigwirizana maphunziro mphamvu miyendo; Ndipotu kuchita KUKHALA akuluakulu, kukankha akuluakulu ndi lunges m'pofunika ntchito minofu anthu makungwa, nthawi zambiri musati ngakhale Yosefera pa katundu tingachipeze powerenga pa atolankhani. Gwiritsani ntchito mpata kumangitsa ndi mimba ndipo tichotse "bagginess" likuvutika Zochita ogwira.

Chule mu kapamwamba

• Kuyambira malo - kusiya kunama, chifukwa Kankhani akuluakulu. Thunthu ayenera kukhala mzere mwangwiro molunjika, kuyambira mapewa kutsiriza ndi m'mapazi.
• Kokani phazi lako lamanja patsogolo ndi kuziyika izo pafupi ndi dzanja lamanja (kapena kukhala pafupi ndi iwo). Musayese kusuntha m'chuuno mwake - alibe sag kapena adzauka.
• Bwererani mwendo udindo kuyambira ndi kubwereza gululi kumanzere.

Popeza atolankhani chapamwamba ndiyo zithunzi pempho kwambiri mabvuto m'dera - pamimba, sibwino kunyalanyaza Zochita, pamwamba. N'kutheka kuti angakuthandizeni kupeza chithunzi cha maloto.

Reviews

Zachilendo koma zoona: Zochita, kwa atolankhani chapamwamba umakhala wogwira mtima, osavuta mu luso ndi chiyani popanda zida zenizeni kapena muzimvetsera masewero olimbitsa lapansi. Ndipo komabe iwo ali modziwika osatchuka: atsikana amakonda kuchita amazipotokola ndiponso anthu wamba "njinga" mmalo kuganizira minofu chapamwamba atolankhani. Pakali pano, ogula la masewera Forum ndi analimbikitsa kuwonda: monga Zochita osachepera awiri kapena atatu minofu chapamwamba m'mimba mwa ntchito zawo za tsiku ndi tsiku, ndipo mu mwezi muona zotsatira kuwoneka.