Nekuti pane akawanda maekisesaizi atinofanira kukwanisa kunyatso-natsa muviri wedu uye isu tinozviziva. Asi mune ino nyaya yatiri kutaura nezvayo yakanakisa barbell kumashure kurovedza muviri. Nekuti naiyewo mumwe wevabatsiri vakuru kutibatsira mukufamba kwese, kuitira kuti tiwane mhedzisiro.
Asi kana iwe uchiri kushaya pekutangira, inguva yekuzvirega uchitakurirwa nedzimwe pfungwa dzatinokuratidza. Rangarira izvo chinhu chakanakisa ndechekuti iwe unowedzera mamwe marekodhi, asi nguva dzose zvichienderana nezvinodiwa uye enda zvishoma nezvishoma maererano nehuremu, nekuti pachave nenguva yekuwedzera.
Barbell kufa
Ndicho chimwe chezvakakosha zvekutanga kana zvasvika kune akanakisa barbell kumashure maitiro. Pamusoro pekuva mumwe wevanonyanya kuzivikanwa uye ndizvozvo iwe unogona kushandisa dumbbells. Asi mune ino kesi isu takasara neyokutanga sarudzo iyo inotinakidza isu zvishoma. Zvese kumashure nemuviri wepasi zvinobatsira kune pfungwa yakadai. Nekuti ichavandudza mamiriro kuwedzera mukusimbisa yakaderera kumashure. Mubasa rega rega unotarisa pakufema uye nekudaro, kutenderera kuchavandudzawo. Imwe yemafungiro makuru, kana tingave nekusahadzika!
Mutsara weBarbell
Icho chimwe chekubheja kukuru uye isu tinoziva kuti unochida, nekuti zvirokwazvo iwe unacho kupfuura chakasanganiswa ndiko kukwikwidza kwebarbell. Nechinzvimbo chakaringana mukuitwa kwega kwega, zvinofanirwa kutaurwa kuti iwe unoshanda kupfuura zvaunofunga nekuti zvakanzi basa rinoenda kubva kumusana kusvika kune trapezius kana rhomboids uye nzvimbo yepectoral. Saka isu takatarisana nebasa rakazara uye rinodiwa. Ehe, iwe unounza bhawa kunyange padyo nepectoral, saka basa rinotarisa pane latissimus dorsi uye trapezius.
Dhinda pfudzi
Ichokwadi kuti kune nzira dzinoverengeka dzekuita chiitiko chakadai. Asi isu takasiiwa neimwe yeyakareruka, kunyangwe zvine musoro iwe uchakwanisa kuzvigadzirisa kune zvaunoda. Kana iwe uchida kusimbisa mhasuru munzvimbo ino, haugone kuchipotsa. Saka tinofanira kugara tichizvizivisa mumuitiro wedu. Kuti uite izvi, unogona kuzviita nema dumbbells kana nebar uye iwe uchaasimudza iwo kutanga kubva pabendekete nzvimbo.
Mberi squat 'Mberi squat'
ari squat Iyo inogara iripo, ngatitaurei nezve zviitwa zvatinotaura nezvazvo, nekuti zvinoda kupedzisa maitiro akajairika par kugona. Inodaidzwa seimwe yeakakosha mashandiro anoita. Nayo unogona kunakidzwa nesimba rakawanda mumuviri wezasi. Zvino iwe unongofanirwa kutora chinzvimbo chakakodzera uye kubheja pakusimbisa muviri wezasi asiwo chikamu chemapfudzi uyezve musana, unova mutungamiriri chaiye wanhasi. Asi nemaexercises aya uchanyatso kuzviita mukubwaira kweziso.
Dhonza-up: Imwe yeakanakisa barbell kumashure maitiro
Tiri kutaura nezvebhawa asi ichokwadi kuti hatina kutaura kuti sei. Saka kudhonza kunozovewo chikamu chakakosha chechero chiitiko chinokoshesa munyu. Sezvo iwe uchinyatso kuziva, mhando iyi yemabhawa ichagadziriswa kumatunhu akakwirira emadziro kana madhoo, kunyaradzo huru. Pamusoro pe kukwanisa kuisa iyo yepakati Ichokwadi zvakare kuti iwe unowana simba mukufamba kwese kuitira kuti uwane kukura kwakawanda kwemuviri asi kunyanya kumashure. Iyi inzira yakakwana yekugona kudzora huremu hwemuviri wako. Saka pane izvi zvese, iwe unotoziva kuti haufanire kuvasiya parutivi uye iwe unofanirwa kuvasuma mune yega yega yakakosha maitiro. Zvino iwe unoziva yakanakisa barbell kumashure zviitwa zvausingakwanise kupotsa.