Sekutaura kuchienda, novice chest kudzidziswa, veteran back kudzidziswa, izvi hazvisi chete nekuti kumashure kwakaoma kudzidzira, asiwo nekuti iyo yekumashure yekusimudzira kumhanya inononoka, uye vanhu vazhinji havagone kuona mhedzisiro munguva pfupi iri nyore kuita. ramwa.Ichokwadi kuti mujimu iri nani, kana iri kumba, usadzidzise nzira, kungoda kudzidzira shure, ichokwadi imwe yakaoma.Asi hazvibviri.Nyanga nzira dzinotevera, namatira padziri, uye nekudya kune hutano, uchaona mhedzisiro pasina nguva.
Nzira yekutanga: kupfugama chinzvimbo push-ups
Kupfugama-push-ups inzira yakanaka yekudzidzira musana wako kumba nemaoko ako.Kana zvasvika pakupfugama chinzvimbo push-ups, vakomana vazhinji vanogona kunge vasingadi, vanofunga kuti zviri nyore, kuzviita zvakaoma kuita, zvisinei, kunyangwe nzvimbo yekupfugama push-ups iri nyore kuita, yekumashure maekisesaizi uye kutambanudza. , kupfuura general push-ups kana yakawanda yakaoma yekusundira-ups mhedzisiro yakanaka zvakare.Saka usazvirerutsa.Kupfugama-push-ups kwakanakirawo vasikana vanoda kurovedza musana, sezvo vasina kuoma kuita sekugara vachisundidzira.
Nzira yechipiri: supine clip kumashure
Dzidzira kumba nemaoko ako asina maoko, kana edza supine clip.Zviri zvakare nyore kuita.Mumubhedha wakaoma zvishoma, kana kupararira kweyoga MATS pasi kunogona kuva, kune chinzvimbo chepamusoro, shandisa makumbo se-sit-ups, qu, tsoka pasi, uye ipapo maoko anosungira muviri, ruoko runogona kunamatira pasi. , forearm simuka, uye pasi vertical, kuedza kusimudza muviri wepamusoro kubva pasi, kuomerera pamasekonzi mashomanana, zviite zvakare nguva inotevera, kufamba uku kunonyanya kurovedza muviri kumusana, Kunobatsira kuwedzera upamhi kumusana.
Nzira 3: Dhonza-ups
Kutaura nezve kumba freehand back training, unogonawo kushandisa kudhonza-ups, uku kufamba kwakaoma, vakomana vangave vasingakwanisi kuita zvakawanda, vasikana vane simba duku vangasakwanisa kuita.Asi kurovedzera kukuru kumusana.Kana iwe uine midziyo yekurovedzera munharaunda, ita patsoko bars, kana zvisiri, ita pamusuwo wemba yako.
Nguva yekutumira: Oct-07-2022