Maekisesaizi pamaoko nemapfudzi:
Poshi. Hook yakasimudza. Kurovedza muviri pane biceps, izvo zvinogona kuitwa kumira kana kugara pabhenji. Kurudziro yehunyanzvi: Chengetedza bara redumbu, bata mutsipa unodzora uzere pamapfudzi. Chiedza zvishoma mune yakadzika kumashure kumashure. Pamunyepedzeri wekwedukudzedzereka, simudza mbiya pachipfuva, zvakanyanya sezvaunogona kudzosera mabhurugwa. Kiya iyo yepamusoro nzvimbo uye zvishoma nezvishoma yakaderera.
Natalia wakatenderwa
Paunenge uchiita chiitiko ichi, shamhu iri kufamba mumutsara wakananga, inobvumidza iwe kuti iite kuti ive yega. MuChirungu chekare, chinofamba pamwe arc. Mukuita uku, kufamba kwacho kune isingagumi zvidiki zvemukati, uye biceps kubva pane izvi zvinogashira zvimwe mitoro, sekubatsira kwemasumbu makuru emusana uye mafudzi anobviswa.
Natalia wakatenderwa
2. French Bench. Kurovedza muviri pane triceps, iyo inowanzoitwa nehuremu hwakasununguka. Exercise maitiro pane simulator: Tora yepakati grip shell. Mune iyi embodiment, inokwanisika nekuti kushandurwa kweiyo elbow Joint kunogona kuve kushoma, saka grip yakatetepa inogona kutungamira kukuvadzwa. Zvishoma nezvishoma kudzikisa tsvimbo tsvimbo kuseri kwemusoro. Usaregeredza zvakanyanyisa kuderera, kukiya nzvimbo yepazasi pane nezve nzeve nhanho.
Natalia wakatenderwa
3. Kurudyi kugara. BASA ROKUITA PAMUSORO ZVESANGANO Kuuraya maitiro: gara pane yakanangana bhenji. Isa iyo barbell kuti pamusoro poruoko ndere kusvika kumagumo. Tora bara reiyo yepakati grip. Mukufema zvishoma nezvishoma, kuramba uchidzora pamusoro pechirongwa, bvisa dura pasi. Tarisa uone kuti trajectory yekufamba haichinje uye ganda harina kuenda parutivi. Kugadzirira pazasi poindi, dzokera kunzvimbo yayo yekutanga.