Iyo inoshanda sei
Wakasimba kumashure - rubatsiro rwemuviri wepamusoro, mubatsiri wako mune chero basa: iwe unotakura bhegi kubva muchitoro, unoshanda pakombiyuta kana kuita zviduku. Mukuwedzera, kurovedza uku kunosimbisa mitsipa, iyo "inokwidza" mapepa epafudzi uye inovandudza kumira. Uye pakupedzisira, kuburikidza nekurovedza kwekurapa gymnastics yekusimbisa masimba emashure, vachaita chishamiso nechiuno chako, icho chichaita sechinyorova nechepamusoro pemashure ekuzorora.
Chidzidzo chemaatomy
Iyo yakazara mushure mushure inotambanudza ichibva pamvura inosvika kumagetsi echemberi uye mapepa. Vose pamwe nechisimba chakakomberedza, anotenderera papfudzi. Tsvina ye rhomboid uye trapezius ndiyo inotungamirira basa re scapula uye, achivabatanidza kune mumwe nemumwe, ruramisa kumashure nemapfudzi.
Mashoko
Tsvaga muimba yako yekurovedza mubati wepamuchinjiro wekusvitsa-ups, a block simulator ane mashizha ekutengesa zvakajeka, muchengeti wekodhi uye Smith simulator. Katatu pavhiki, ita mapoka matatu ekudzidzira, achizorora pakati pavo kwemasekondi makumi matanhatu.
Dzokera-kuruka
Misumbu yakadzoka uye biceps inoshanda. Mira pasi pechebhendi kuti uwedzere, makumbo pahupamhi hwepasi. Ita uye unzwisise zvikamu zvakakomberedzwa zvepamboni, muchindwe kune mumwe. Kana paine pasina mapeni, tora nayo nehupamhi hwakawanda, zvigadziko kubva iwe pachako. Iva nesimba. Tambanudza maoko ako kune zvikamu zvina, kumira pasi. Dzoserazve, dzokazve katatu. Kana basa iri rakanyanya kukuomera iwe, itai pane imwe simulator ne-counterweight, kutanga ne, kuyerwa zvakaenzana nehafu yehukuru hwemuviri wako.
Vertical thrust
Misumbu yakadzoka uye biceps inoshanda. Isai pane simulator yekubata uye munobata mashekeri 10-15 kg, inenge mune imwe danho risati raisa mugananisi wokuenzanisa. Tora mubati we simulator muruoko rworudyi, palm palm. Sezvo wakagadzira rungiro nekona rutsoka rworudyi, tsikisa mabvi kune kuenzanisa. Kana zvichidikanwa, zvinyoronyedze zvishoma kuitira kuti tambo ikwanise kugadziriswa. Isa ruoko rwako rworuboshwe pachiuno chako. Tora kurudyi kurudyi, kutenderera ruoko. Dzokera kunzvimbo yekutanga, dzokorora. Mushure mokuitazve kudzokorora 10-12, tevera chiito kune rumwe rutivi kuti upedze nzira. Cherechedza kuti mubasa iri sangano haritangi kubva paruoko, asi kubva pamapfudzi epafudzi: chete munyaya iyi mushure mako uchawana mutoro wakakwana.
Tora pa Smith simulator
Tsvina yemakumbo, shure uye biceps basa. Isa paSmith simulator uremu 2.5-7 kg uye udzikise bhari kusvika panzvimbo yakadzika. Simira mukati mokufananidzira kurudyi kumutsipa, ita mapapiro mberi nerutsoka rwako rworuboshwe, benderera pamusoro uye utore mutsi neruoko rwako rworudyi. Vhura bhari uye tora kurudyi kurudyi. Dzokera kunzvimbo yekutanga, dzokorora. Itai kuti Mwari adzokororazve, saka ita basa racho neimwe nzira. Edza kuita basa racho nekurema kwemuchinjikwa. Kana iwe uchiita nyore nyore kudzokorora zvishomanana netsika yakarurama, wedzera mutoro.
Kuzviita sei kumba
Iwe unenge uchida: exertube, mutsago uye mumuviri wemuviri.
Dzokera-kuruka
Isai iyo externube kune chimwe chinhu chakasimba pamusoro pezamu uye udzose iyo inodonha (iwe unogona kubva pachigaro pamabvi ako).
Vertical thrust
Rongedza exertube nekusarudza chinhu chakareba uye chinogara kwenguva refu, uye gwaira pamabvi pamutsipa kuti uite basa racho.
Tora mu Smith simulator
Ita basa racho sezvarondedzerwa pamusoro apa, asi, nebhodhi rebhadhiro rinowanzoitwa (ramba riri mukati uye rakafanana nechomukati).