Kubudirira kurovedza kwechipfuva chechipfuva (senge chero imwe tsandanyama) kunoda kufambira mberi kwemazuva ese kwehuremu hunoshanda mumitambo yekurovedza - kana uchidzidziswa mune yekurovedza muviri, izvi zvinoreva kuwedzera huremu hwebhawa. Nekudaro, iwe zvakare unogona kukwiza mazamu ako kumba - uine rako wega huremu uye usina chakakosha michina.
Pazasi iwe unowana Chris Heria's epamba chirongwa chirongwa chekuvandudza pectoral. Yeuka kuti Heria ndomumwe weanonyanya kuzivikanwa vatambi vecalisthenics (nzvimbo dzekudzidzira basa pasina kushandisa huremu hwekuwedzera).
Sei kupomba kumusoro mazamu kumba?
Kune kukura kwepectoral mhasuru, kudzidziswa kwehypertrophy kunokosha. Kubatanidza kudzidziswa kwesimba nenguva yakakwana yekuzorora uye kudya kunovandudzwa kunotendera kuti mhasuru tambo dziwane mutoro pakutanga - uyezve dzokorera nekukura dzakasimba, kuwedzera vhoriyamu uye uremu.
Muchokwadi, mutoro unodiwa kutanga iyo hypertrophy maitiro anogona kugadzirwa kana uchidzidziswa kumba - chinhu chikuru kuita maekisesaizi nekuzvipira kuzere, kuyedza kubatanidza yakawanda seyemhasuru tambo sezvinobvira mubasa. Kune izvi, kunyanya, musanganiswa weesimba uye static kurovedza muviri unogona kushandiswa.
Iko kiyi chest chest kurovedza pamba ipasi kusundira-kumusoro. Ichi chiitiko chinoshanda chinobata chese chepamusoro muviri, kusanganisira iyo pectoral mhasuru, musana mhasuru, mapendekete, uye ruoko mhasuru. Pakati pezvimwe zvinhu, muchina wekudhinda unoshandawo panguva yekusundira-kumusoro.
Iyo puranga ndiyo inonyanya kurovedza imba
Iko yakakosha static kurovedza muviri yekupomba chipfuva chako kumba ndeye yakatwasuka ruoko puranga. Muchiitiko ichi, zvakakosha kwete chete kuchengetedza chinzvimbo chemuviri wese, asi nemaune kumanikidza tsandanyama dzepectoral, kusvika pakudzvinyirira zvakanyanya.
Mune mamwe mazwi, paunenge uri mupuranga, iwe unofanirwa kusimudza musana wako zvakanyanya sezvinobvira (kuvhura mafudzi ako mapepa), uchisimbisa chipfuva chako - uye kunonoka kwemaminitsi makumi matatu. Kuchinja chinzvimbo chemaoko kunobatsira kugovera mutoro patsandanyama - nekudaro zvinokurudzirwa kugara uchichinjisa mhando dzemapuranga.
Chifuva chirongwa chekurovedza muviri
Kushanda kwaChris Heria kunosanganisira 8 kurovedza muviri kunoitwa imwe mushure meimwe - nzira imwe panguva. Iyo seti yekurovedza inosarudzwa kuitira kuti zvikamu zvese zvepectoral mhasuru zvibatanidzwe - kumusoro, kwepakati nepazasi. Uyezve, mutoro uri mukati nekunze kwechifuva.
1. Classic kusunda-kumusoro - makumi maviri nguva
Mune chinzvimbo chekunyepa, chengetedza muviri wako wakananga panguva yakaoma. Chiuno hachisimuki uye hachikotamire pasi. Simbisa yako abs kuti uchengete muviri wako wese mutsetse kubva pamafudzi kusvika kutsoka. Tora kufema kwakadzika kana uchideredza muviri, uye exhale kana uchisimudza. Izvi zvichawedzera ribcage yako zvakanyanya uye nekutambanudza mhasuru.
2. Horizon pamaoko akakotama - 15 seconds
Mune chinzvimbo chekunyepa, bendamisa magokora ako uye ubate yakamira. Slide muviri wako kumberi zvishoma kuti maoko ako arambe ari pachiuno. Fambisa muviri kumberi zvakanyanya uye simudza tsoka dzako pasi. Kutanga nemasekondi 3-5 uye neese seti edza kuwedzera nguva nekutevera nzira chaiyo.
3. Push-ups "makambasi" - kagumi munzira yega yega
Ita kusundira-kumusoro, wobva wafambisa ruoko rwako rwerudyi padyo neruboshwe kuti zvigunwe zvako nezvigunwe zvepamberi zvigadzire katatu. Ita ruoko rwakamanikana kusundira-kumusoro uye fambisa ruoko rwako rweruboshwe kuenda kure kurudyi kwako. Kubva padivi, kufamba uku kwakafanana nekambasi - makumbo ari pakati petenderedzwa, uye muviri wepamusoro unofamba mune arc.
4. Kupfura kwekupfura - kakapetwa kagumi paruoko rumwe nerumwe
Tambanudza maoko ako paunenge wakarara. Bhendesa ruoko rwako rwerudyi kugokora kusvikira chifuva chako chabata pasi. Chengeta ruoko rwako rweruboshwe munzvimbo yakatwasuka. Kutanga, ita gumi-nekusundira neruoko rwerudyi, wobva neruboshwe. Kana iwe uchine simba, ita zvishanu kusundidzira-kuruoko rumwe nerumwe - kamwe neruoko rwako rweruboshwe, kamwe neruoko rwako rwerudyi, zvichingodaro kusvika gumi zvachose.
5. Explosive negative push-ups - kagumi
Ita yakasarudzika push-up, asi enda pasi nenzira inodzorwa kwema 3-4 masekondi. Usatambanudze magokora ako akafara, uachengetedze padyo nemuviri. Paunongobata pasi nepachipfuva, paunenge uchibuditsa mweya, simbisa maoko ako nemaoko uye pusha maoko ako kubva pasi zvakanyanya sezvinobvira.
6. Madhaimondi anosundira-kumusoro nekusimbisa pachikomo - kagumi nemashanu
Panzvimbo yekureva nhema, isa zvanza zvako padhuze nepadhuze, sekukampasi kusundira-kumusoro. Kana uchidzikisa, usawaridze magokora ako kumativi. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisimudza pachako. Unyanzvi uhu hunowedzera kudzvinyirira kwepectoral mhasuru uye triceps.
7. Push-ups mune inoteedzera - makumi maviri nguva
Kutanga chinzvimbo - kurara pasi, makumbo ari pachikomo. Kana uchidzidzisa mhasuru munzvimbo iyi, iko kusimbisa kuri pamusoro pechipfuva. Ichi chiitwa chinokurudzirwa kana iwe uchida kupa yako pectoral mhasuru yakawanda vhoriyamu.
8. Static kusunda-kumusoro - 1 miniti
Iwe unofanirwa kuita chete 1 Push-up. Zvishoma nezvishoma uye nenzira inodzorwa, zvidzikise pasi pasi kwemasekondi makumi matatu, uyezve neakaenzana kukwirisa kwemasekondi makumi matatu, simuka. Fema zvakaenzana uye unzwe kuti mhasuru yega yega mumuviri wako inonamira kusvika pamugumo.
8 kurovedza muviri idenderedzwa rimwe rekudzidzisa. Tinokurudzira kuita 2-3 pamakumbo pakubata. Zorora pakati pekurovedza kwemaminitsi 1-2.
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Nzira yekuvandudza kudzidzisa kugona?
Kudzivirira pectoral mhasuru kubva pakujaira kune imwechete mutoro uye kuramba uchikura, iwe unofanirwa kugara uchiwedzera huremu hwekushanda (semuenzaniso, shandisa dumbbells kana barbell), kana kuwedzera kusimba kwechirongwa chekudzidzisa chakaitwa:
- Chinjanai maekisesaizi... Iko kuchinjanisa kwemaekisesaizi kunoita basa rakakosha mukutakura pamhasuru, kuwedzera kana kudzikisa mutoro pane mhasuru dzechipiri.
- Deredza mabhureki... Deredza nguva yekuzorora pakati pekurovedza muviri uye wedzera huwandu hwedzidzo yekudzidzira.
- Wedzera nguva yako pasi pekunetseka. Vavarira kwemasekondi makumi mashanu nemashanu kuti upedze seti imwe. Ino inguva yakakwana yekuzadzisa mhasuru hypertrophy, sekureva kwaChris.
Zvirongwa
Rangarira kuti zvinobudirira kupomba pectoral tsandanyama zvinoda kukwana nguva yekudzoreredza. Dzidzisa chipfuva chako kaviri pavhiki, uye pane mamwe mazuva, swing musana wako, makumbo uye abs. Chete nekushanda kuburikidza ese mhasuru mapoka iwe ndipo paunogona kuvaka yemitambo muviri.
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Kudzidzisa nyama dzako dzechipfuva kumba idambudziko chairo. Kugadzirira kupomba mazamu mahombe, zvinofanirwa kuchinjika pakati pekuita maekisesaizi mune yakasimba uye yakasimba mamiriro - pamwe nekugara uchisiyanisa mhando nemhando dzekusundira-kumusoro.
Source: neone.ru