Patinenge tichidzidzisa dzimwe tsandanyama, hazvidzivisiki kushandisa zvokusimbisa muviri kuti zvitibatsire kurovedza muviri.Musuru mukuru wepfudzi ndiyo deltoid.Vanhu vazhinji vanodzidzisa pfudzi kunyanya kuti vazvisimbise, kuitira kuti vagone kupfeka zvipfeko zvine chimiro chakawanda.Saka chii chaunoziva nezve mafudzi ekudzidzira gym midziyo?Ngatitarisei!
Kettle bhero
Kettlebell idiki diki remidziyo yekusimbisa muviri, kettlebell nzvimbo yegiravhiti kure nepanobatirira, iyi isina kugadzikana mamiriro ekudzungaira uye kubata, muviri unogadzirisa mhasuru dzakawanda kuti dzishande pamwe chete.Mira netsoka dzako dzakaita kuhupamhi hwemafudzi uye makumbo ako akakotama zvishoma.Bata kettlebell uremu hwepanyama hwakakodzera kudzidziswa uku mumaoko ese uye uise parutivi rwemuviri wako.Chengetedza muviri wako wepamusoro wakatwasuka uye maziso ako akananga kumberi nepakati yako yakasimbiswa.Movement process: mushure mekunge musimboti wasimbiswa, mabundle epamberi nepakati eiyo deltoid muscle anonyanya kubatwa nepakati bundle, inotungamira maoko akatakura mutoro kusimudzwa kusvika paurefu hwemafudzi pamativi ese emuviri, uye chengetedza iyo. peak contraction panzvimbo yepamusoro, uye wozodzosera zvishoma nezvishoma kunzvimbo yekutanga.Ngwarira kune rhythm yekufema uye kufamba panguva yekurovedza muviri.Saka isu tinogona kuwana iyo catenary kune deltoid tsandanyama.
Dumbbell
Rara nemanhede pabhenji uye ubate dumbbells nemaoko maviri.Iyo yepakati inosimbisa kumusoro, inotevera bundle mu deltoid tsandanyama uye kumashure bundle, kunyanya kuve deltoid tsandanyama hind bundle bvudzi simba, dumbbell yemaoko ese inofamba zvishoma nezvishoma kubva pasi nepafudzi padanho rakafanana pakakwirira, senge chiitiko cheshiri chiteshi nguva, zvakafanana. kusvika pachimiro chekuwedzera chipfuva kufamba kwechimiro chakamira, inzwa deltoid tsandanyama hind bundle tsandanyama boka bvudzi simba contraction kunzwa.Zvadaro zvishoma nezvishoma dzokera kunzvimbo yekutanga.Teerera kune yakanangwa tsandanyama boka uye gadzirisa kufema kwako panguva yekufamba kwegore.
Push-ups frame
Push-up rack chishandiso chemitambo chinoshandiswa kuita push-ups.Nokuwedzera kuoma kwekufamba, kuti uwane basa rekudzidzisa mafudzi.Push-ups ndiyo nzira yakajairika yekushandisa mapendekete ako nemaoko ako asina maoko.Mukusundidzira pasi, huremu hwese hunoenda kumaoko;Kuti uite kudzika-kukwira, unofanirwa kuisa tsoka dzako pabhodhi-up board uye kupinda munzvimbo yekusimudza.Kuda kutarisisa ndiko, usadonha kana uchipusha;Pedzisa nhamba yakakwana yekudzokorora;Kuti uwedzere kuoma kwemazinga, wedzera hurefu hwepush-up board.
Nguva yekutumira: Jun-09-2022