Kuvhiringidzika kuchaita kuti mishonga uye zvigadziriswe zvive zvakashanda, asi zvakanyanya kunaka kune misumbu yebhanhire refudzi, iro mumusikana akawanda ane simba. Ichinoenderana nevatangi. Iwe uchaona izvi kana iwe uchiita zvinetso zvedu 2-3 kavhiki. Kana iwe ukawana zvakaoma kuita basa racho sezvakatsanangurwa, tongedza kugadzirisa. Iwe wakamira pane exertube, enda parutivi ugovasunungura zvishoma, kana kuti panzvimbo yezvibatanidza zviviri, tora chete chete.
Chimwe chezvinhu zvakanakisisa zvemutambo, izvo zvinogadzika uye zvine simba yehubhubhu yebhurasi inobata pamigumo. Mucherechedzo weexertube, sekutonga, anotaura pamusoro pehuwandu hwekudzivisa iyo yakapiwa projectile inopa. Sangano rimwe chete rekuisa ruzivo harusipo, asi, ruzha runowanzopa huwandu hwemutoro, ruvara rwuri rukuru, runoteverwa nebhuruu, bhuruu uye rima. Saizvozvowo, vanoshandisa izvi projectiles mumapurogiramu akasiyana-siyana, kubva pakudzokorora mushure mekukuvara kwepirates uye kudzidziswa simba kwevatambi vezvenyanzvi. Mvura inoshungurudza inokonzera ndiyo imwe nzira yakanakisisa yezviremeso zvepachena uye simulator. Kusanganisira nokuti inokubvumira kuti uise mishonga nenzira yakasiyana, iyo inoreva kuti, kana zvichidiwa, kukunda tereji yekudzidzira uye kungoshandiswa kusiyanisa zvidzidzo zvehutano. Uye naye, unogona kuita zvakawanda zvakasiyana-siyana zvekudzidzira kwekuvandudzwa kwemisungo yevasikana, vakamira kana vakagara pairi, vachikandira pamusoro pekusimbiswa kwakasimudzwa, kudzidziswa muna vaviri ...
Zvikwata nekunama maoko
Misungo yemakumbo, madonzvo uye biceps inoshanda. Simira tsoka dzako pahupamhi hwemapapiro, tsoka mukati mekunyangadza, mune rumwe ruoko tora muto we projectile. Kutora mapirasi kumashure, donera muchikwereti kusvika panzvimbo iyo mahudyu acho achave akafanana nechomukati, uye panguva imwechete unobata maoko ako mumakumbo. Dzokera kunzvimbo yekutanga, dzokorora. Ita 2-3 masero e 10-15 kudzokorora. Paunenge uchigara-ups uye uchirwisa, iva nechokwadi chekuti unovhara mabvi emakumbo akadzikamisa pamhedziso yekupedzisira yebato, kwete kupfuurira kunze kwekuonekwa kwezvenwe.
Mapungiro nemapapiro echanza
Misungo yemakumbo, madonzvo, maronda emadota anoshanda. Tora netsoka kusvika mukati mekutyisidzira, kusara ngatore danho rakakura shure uye uise pamusoro paro. Tora chipikisi chinoputika muruoko rworudyi. Inopinda mu-lunge, ichiendesa bhegi rakarurama pasi uye pamwe chete richikwevera ruoko rworudyi kune rumwe rutivi kusvikira ruchienderana nechomukati. Dzokera zvakare uye utange nzvimbo. Dzokorora 10-12 nguva, shandura rutsoka munzira inotevera. Ita seti 2 yegumbo rimwe nerimwe.
Nzira dzepamusoro uye dzinopisa
Misungo yemakumbo uye madonzvo, maronda emadota anoshanda. Ita tsoka dzako kaviri zvakapetwa kupfuura mapepa ako, tsoka dzako dzishoma dzakatendeuka kunze, kuruboshwe - pakati pekushungurudzika kunotyisa. Tora chibatiso che projectile muruoko rworudyi, isa kuruboshwe pabhanhire. Ratidzai kune rumwe rutivi, muchikotama bheji rakarurama uye muchikwevera kunetseka kwemaoko kusvika pabandauko rorudyi. Dzokera kunzvimbo yekutanga uye dzokorora. Kana basa racho rakanyanya kuoma, siya rimwe chete ganda re projectile muruoko rwako. Panzira inotevera, tanga basa racho neimwe nzira. Ita 2 masheji e12-15 kudzokorora mumutungamiri umwe neumwe.
Iva netsika kune rumwe ruvoko
Mishonga yebasa rekupedzisira. Isa rutsoka rwako rworudyi pakati pekunyangadza, nerutsoka rwako rworuboshwe kutora danho rakakura. Bhudza mabvi ako zvishoma uye ufukidze mberi kuitira kuti chikamu chepamusoro chemuviri chave chakafanana nechomukati. Tora kuruoko rworuboshwe ruoko, uye rudyi rumire pachidya. Paunenge uchichengetedza muviri wako, simbisa kutyisidzira maoko kumudonzvo wehudyu, kutungamirira bhokeri uye nechepamucheto kumashure. Dzokera kunzvimbo yekutanga uye dzokorora. Panzira inotevera, tanga basa racho neimwe nzira. Ita zvikamu 2 zvekudzokorora gumi kune rumwe rutivi.
Kuwedzerwa kwemaoko kune zvinyorwa
Triceps, musimba wehudyu uye zvigaro zvinoshanda. Simudza makumbo ako maviri zvakakura semapfudzi ako, tora tsoka dzako kunze kwekona ye 30-40 degrees, shure kwako kwakarurama. Tora imwe mbambo ye projectile muruoko rworudyi, ikwerere iyo uye, uchikotamisa murara, tora chisimbiso chako shure kwako, chibate neruoko rwako rworuboshwe pachiyero chechiuno. Iko zvino gara pasi (pamagumo ekupedzisira mahudyu acho akafanana nechomukati uye aita kona yakarurama ne shank) uye panguva imwechete kururamisa ruoko rworudyi. Dzokera kunzvimbo yekutanga, dzokorora. Panzira inotevera, tanga basa racho nerumwe ruvoko. Ita zvitatu zve 12-15 zvakadzokororwa mumutungamiri umwe neumwe.
Kuisa rutsoka rwako kune rumwe rutivi
Misungo yemashure inoshanda. Mira pakati pekunyangadza, tsoka dzakaparadzana zvakaparadzana. Ruoko rworuboshwe, rwutore kune rumwe rutivi, rwusimudza pamwero wepafudzi, tora ruoko rwekusimudza ruoko muruoko rworudyi. Tambanudza uremu hwemuviri kuruoko rwako rworuboshwe, uye tora kurudyi kune rumwe rutivi sezvaunokwanisa, kubvisa kutyisidzira uye kusvitsa chibatanidza kumubatanidzwa wehudyu. Chengetedza chikamu uye nzvimbo yekutanga yemapanga. Kudzokera kunzvimbo yekutanga, kuderedza gumbo kusvika chiedza chibata pasi. Ita 1-2 maitiro 15-20 nguva kune rumwe rutivi.
Kuchinja kweMuviri kunotenderera shure
Uturu hwebasa rekudhinda. Gara pasi, tambanudza makumbo ako uye uayambuke mumakumbo apasi, uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wadzika. Dzorera shure, kutumira huremu hwemuviri kusvika kumucheto wepamusoro wezvigaro. Tora zvinyorwa zve projectile nemaoko maviri uye uzviise pamatanda. Kusunungura chiuno, tora mudumbu. Paunenge uchichengeta nzvimbo yemapapiro, ita muviri wacho kurudyi-kuenda-kuruboshwe. Izvi zvichava 1 kudzokorora. Zvose 2 zvikamu zvezvidzo gumi.
Bheni kubva panzvimbo yakagara
Dorotoid muscle uye triceps work. Gara nemakumbo ako akayambuka mukati mekutyisidzira, tora mune rumwe rutivi tsvimbo yeprojekti uye uasimudzire zvishoma pamusoro pematsetse, mapamende anotarisana mberi. Asingaputi maoko ake mumakumbo, pfugure pamusoro pemusoro wake. Usakotama, usasimudza manotsi emafudzi. Dzokera kunzvimbo yekutanga, dzokorora. Ita 2 masero e 12-15 kudzokorora.
Itai kuti mufukidze kubva pachigaro
Uturu hwemashure uye kumashure kwebasa refudzi. Gara wakarurama, makumbo anowedzera pamberi pako uye akafugama zvishoma pamabvi. Kandai exertube kuburikidza netsoka uye mutora mubato we projectile muruoko rumwe norumwe: mutsara wemaoko unoenderera mberi nekudengenyeka kwemutsara. Dhonza zvinyorwa kwauri, kuratidza zvidzitiro zvako kumashure uye kubvisa mapepa ako. Dzokera kunzvimbo yekutanga. Dzokorora. Ita 2 nzira 12-15 nguva.
Kurongedza kwemaoko mumatope
Triceps inoshanda. Netsoka yako yerudyi ikatora pakati pee exertube, tora kuruboshwe rwese kuruboshwe uye uise panzvimbo yacho. Bendai mabvi enyu uye musimire mberi. Neko ruoko rwako rworudyi, sendamira pamusoro pechiuno, tora ruoko rwekusimudza ruoko muruoko rworuboshwe uye uruswededze kusvika kumubatanidzwa wechiuno, huta huri kumusoro. Kugadzirisa nzvimbo yefudzi nebheji, simbisai triceps kururamisa ruoko rwakasimudza. Dzokera kunzvimbo yekutanga. Usaderedza ruoko rwako pasi pehudyu! Dzokorora. Panozodzokororazve, tevera basa racho neruoko rworudyi. Ita 1-2 nzira dzekuti 12-15 dzidzoke munharaunda imwe neimwe.