Chidzidzo chemaatomy
Iyo miviri mikuru yepafudzi inosanganisira musana we deltoid, biceps musumbu wechiri chepamusoro (biceps) uye triceps muscle (triceps). Mutsara we deltoid une anterior, lateral uye posterior fascicles. Kuti zvive nehuwandu hwakaisvonaka, zvakakosha kushanda pamiti yese yayo.
Mashoko
Mukurovedza iwe uchada dumbbell inorema 1-3 kg, imwe barbell bar inorema 7.5 kg uye gym bench. Iyo yakaoma inotora maminitsi makumi matatu ekupedzisa. Nharaunda iri pakati pezvidzidzo uye pakati pezvidzidzo ndeye masekondi 90.
Shandisa:
1 - anterior bundle ye deltoid muscle;
2 - pakati pepakati remuviri we deltoid;
3 - mushure mokunge mushure mutsva we deltoid muscle;
4 - biceps (biceps maoko musungo);
5 - triceps (triceps brachium muscle)
Edza kuparadzira mutoro zvakarurama kana uchiita basa redu rakaoma. Iyo yose yakaoma inosanganisira nzira nhatu dzekuita basa rimwe nerimwe kwekudzokorora kwema 10-12. Saka, nekutangira kwekutanga, mutoro unofanirwa kuve wakanyoroka kuitira kuti huwandu hwemhepo yaunonzwa iwe nenzira yechitatu mushure mokudzokorora 6-7. Panguva yekushanda, usakanganwa kutevera kufema. Muchikamu chekuzorora - inhale, pamhepo yekudzima ita chikamu chemasimba chemuitiro. Kushanyira maitiro ekurovedza katatu pavhiki, kumhanya, kuita masimba maitiro uye kuita yoga, pilates uye kutamba zvichanyanya kuvandudza mararamiro ako epanyama. Mushure mekushandiswa kwekudzidzira kwezviito izvi muchirongwa chako chekudzidzisa, maoko ako achava akasimba zvikuru, uye mishonga inoshamisa. Iye zvino unogona kunyanya kufara kupfeka zvipfeko nemapfudzi akazaruka. Tinofunga kuti zvakaoma izvi hazvisi zvishoma kudarika kushambira. Kuzviita nguva dzose uye nekunakidza, iwe uchawana mhinduro inoshamisa!
Dzidzirai 1
Pamusoro pemapuranga emapapiro emakumbo e-deltoid. Kuita muviri kunofanirwa kunge kwakamira, makumbo akafara kufara kwepfudzi, zvishoma zvakakotama pamabvi, kudzokera zvakare. Maoko ane dumbbells anorema 2 kg anoderedzwa pasi. Unotengesa kusvika kumazinga emafudzi nemaoko maviri, iwe unogona kuisa ruoko rumwe rutivi. Maoko akafanana. Maoko akadzikama pamakumbo. Ita zvitatu zvema 10-12 zvakadzokororwa.
Dzidzira 2
For lateral fascicles of deltoid muscles. Dzidzira muviri uchingogara. Tora chikamu chinorema 3 kg. Simudza bhenji rekurovedza ne 75 degrees. Kudzoka zvakananga, yakamanikidzwa kuenda kubhenji, maoko akadzikatira pamakumbo, mapindu anotarisa kumusoro. Ita hurukuro nemaoko maviri pamwe chete panguva imwe chete. Ita zvitatu zvema 10-12 zvakadzokororwa.
Dzidzirai 3
Nokuda kwemashure anonzi postclc of the deltoid muscles. Gara pane bhenji rekurovedza, bend, mapepa ari pamabvi ako. Maoko akaderedzwa pasi, zvishoma nezvishoma (ne10-15 degrees) mumakumbo. Itai mapaundi maviri emakumbo anokwana 2 kg panguva imwechete nemaoko maviri. Ita zvitatu zvema 10-12 zvakadzokororwa.
Dzidzirai 4
Pamusoro pemaoko biceps. Agere pabhenji, kumashure kwakanamatira paakona ye 45 degrees. Maoko akadzikiswa pasi, dumbbells inorema 2 kg, zvigadziko zvinotarisana mberi. Ita kupeta kwe biceps. Ita zvitatu zvema 10-12 zvakadzokororwa.
Dzidzirai 5
Itai maitiro ekutenderera. Dzidzirai kuita kuti mumire. Simudzai rimwe remaoko uye musimudze shure kwechiso. Tora chikamu muruoko rwe 3 kg, kugadzirisa muromo, nekuita nekuwedzera. Iwe unogona kubata chikwangwani chako nerumwe ruoko. Ita zvitatu zvema 10-12 zvakadzokororwa.
Dzidzirai 6
Chinhu chakaoma nemaoko uye mapepa. Muchigadziko, makumbo acho akafara pamapfudzi, ibha pamusoro pemusoro. Ita maitiro ekutambisa (triumps 8-10). Idzikisa iyo bar uye tora tsvimbo kumapfudzi. Bata zvigaro zvakafanana nebha. Uyu musinga maronda. Ita zvinodzokorora gumi uye pakarepo mushure mekunge izvi zvinyorwa zvepfumbamwe zvekare zvitadzo zve biceps. Zvose 2 nzira. Tora kufema pamusoro. Iyo barbell inogona kuchinjwa ne dumbbells inorema 4 kg. Chenjerera kuti iwe usasimudza bhokeri kumusoro kwepamusoro wehutu. Rakiti inofanira kuva yakasimba, chengetedza shure kwako, kwete slouching. Paunenge uchitisa triceps uye musana we deltoid, bhari inotorwa nechisungo chiduku, i.e. kureba pakati pemabhuruku kunofanira kuenzana nehupamhi hwechanza chako. Paunenge uchiita bicep exercise, kubata kunotorwa pahupamhi hwemapfudzi (anenge mapalms matatu).