A: chifuva
1. Recumbent Press: inonyanya kudzidzira hukobvu hwepectoralis hombe mhasuru uye chest groove.
Chiito: Rara pabhenji rako uine zvimasimbi mumaoko maviri, uine mabhero pamafudzi ako, michindwe yakatarisana mudenga, sundira mabhero kumusoro kusvikira maoko ako akati twasu, imbomira, uye zvishoma nezvishoma dzokera pachinzvimbo. , Kubvumira kuzara kwakazara uye kuwedzera kwakazara kwepectoralis kukuru.
2. Kumusoro oblique kusunda: kunyanya pachifuva mhasuru.
Chiito: iyo yakakosha poindi yekuita yakafanana neyekudzokorora yekudhinda, mutsauko ndewekuti chetsoka pamusoro inogadziridzwa kusvika makumi matatu ~ makumi mana madhigirii ekuda, akarara pairi kuti uite.
3. Shiri dzinodzokororwa: kunyanya dzidzira yepakati chipfuva paburi.
Chiito: Rara pabhenji, maviri mabhero, matavi akatarisana, maoko maviri nenzira yakatwasuka pamusoro pechipfuva, maoko maviri akakotamisa gokora kumativi ese maviri emabhuru arc kudzika kune yakaderera poindi, mhasuru dzechipfuva dzinowedzera zvizere, mhasuru dzechipfuva maoko arc kumusoro kuti adzorere.
Chechipiri: bendekete
1. Kurudziro: kunyanya kurovedza zvisikwa zvepamberi, zvepakati nepashure deltoid.
Chiito: kugara, mabhero maviri padivi remuviri, magokora maviri kunze, chanza kumberi, mune chinhu chakakomberedza kusundira iwo mabhuru kusvika pakakwirira, mira kwechinguva, zvishoma nezvishoma kudzora mabhuru maererano nenzira yekutanga (arc). Zano: Iwe unogona zvakare kuzviita wakamira, nemaoko maviri panguva imwe chete, kana neruoko rumwe zvichiteedzana.
2. Yekumashure yekusimudza: kunyanya kurovedza yepakati deltoid turakiti.
Chiito: Sungirira mabhuru maviri pamberi pemakumbo ako, tsamira kumberi zvishoma, gonyora zvishoma magokora ako, uye simudza mabhero emumativi ako kusvika pakukwirira kwepafudzi. Isa tsandanyama dze deltoid mu "peak contraction" chinzvimbo. Chimbomira, wobva wadzokera zvishoma nezvishoma kudzora pamafudzi, uye zvinogona kuitwa neruoko rumwe chete, kutenderera kwemaoko maviri.
3. Bend divi rinosimudza: kunyanya kurovedza muviri kumashure kwemashure.
Chiito: Bata mabhero maviri, zvanza zvakatarisana, kukotama nemabvi, kugadzikana kwemuviri, maoko kusvika kumativi, wobva wadzora kudzoka kunononoka.
Shoka shrug: Tarisa pane trapezius mhasuru.
Chiito: Bata zvese zvimisikidzo padivi pako, kumbokotamisa mabvi ako, zvishoma kusendamira muviri wako wepamusoro kumberi, simudza zvakakwana mapfudzi ako, edza kubata nzeve nenzeve, mira kwechinguva, uye wozononoka kudzora uye kudzorera.
Vatatu: back
Kukwasva nemaoko maviri akakotamiswa: Inotarisa pane latissimus dorsi.
Chiito: Bhendesa mabvi ako zvishoma, bata dumbbell mumaoko ese maviri, sungirira kumberi nepasi pomuviri wako, uye shandisa simba rechipfuva re latissimus dorsi kusimudza dumbbell kugokora uye kukwirira kwepafudzi kana kukwira zvishoma pane chinzvimbo chepafudzi, mira kwechinguva, uye wozoshandisa iyo latissimus dorsi tension yekudzora dumbbell kudzoreredza zvishoma nezvishoma. Muviri wepamusoro haufanire kusimudzwa kuti usakwereta simba.
2. Ruoko-rumwe rwakakotama: Kunyanya nechekunze kwekumashure nekudzikira kumashure.
Chiito: Bata dumbbell nechanza chakatarisa mukati uye rumwe ruoko rwuchitsigira anchor pamabvi egumbo rimwechete kuti udzikise muviri Simudza dumbbell muchiuno (yakazara kumashure shungu), imbomira kwechinguva, wozoita inodzorwa inononoka kudzoka (yakazara musana yakatambanudzwa), wobva wachinja kubva kune rimwe divi uchienda kune rimwe.
3. Gwara rakatwasuka rakatwasuka: Tarisa pazasi kumashure, gluteus maximus, uye biceps femoris.
Chiito: bata dumbbells mumaoko maviri uye akarembera pamberi pemuviri, tsoka dzakasununguka kuvhurika, hupamhi hwepafudzi, makumbo akatwasuka, kudzoka kwakatwasuka, muviri kumberi, musoro kumusoro, kudzamara muviri wepamusoro wave kufanana nepasi. chibvumirano uye kumanikidza iro repamusoro muviri kumashure.
Post nguva: Jul-13-2021