Dzidza Maitiro Okuita Izvi Kurera Kudzidzira NaBharbell
Musoro wepamusoro inoshandiswa kuenzanisa kuenzanisa kusimudza masikirwo emitambo uye kusiyanisa kwakawanda mune zvose zvigaro uye zvigaro zvigaro, uchishandisa dumbbells kana barbell. The stand barbell press inotsanangurwa pano inozivikanwawo sechiuto chehondo uye inokosha pakukura kwekudzidzira routines. Izvo ndezvemwe zvinoshamisa zvinotambudza-izvi hazvirevi iwe unenge uchiwedzera kuwandisa kwakawandisa apo iwe unofambira mberi-asi zvakanaka kuvaka shanje uye musimba wesimba
1 - Kuisa Mutumbi weMusoro wepamusoro Press
Kana iri yose yekurovedza, usasimudza zvakanyanya, kutanga ne, uye rega kana marwadzo akanzwika. Yeuka kufema; shingaira kuedza.
Misumbu Yakashanda
Kunyanya misungo yemapfudzi uye deltoid inoshandiswa mubasa iri, asi mamwe mazamu akadai se trapezius mushure mehuro uye kumashure, triceps kumashure kwebasa rekumusoro, uye chikamu chepamusoro chinoshandiswa zvakare.
Mutumbi Positioning
- Tora hutambo hwebhudhuti nemaoko emaoko akawandisa kupfuura hupamhi hweupfudzi. Maoko anofanirwa kutumidzwa (matende anotarisana nekunze).
- Iko kurema kunofanira kuva pasi pezvinhu zvaungangowanzofa. Usava nehasha zvekuwedzera kuwedzera mune basa iri kusvikira wagadzirira. Kuchengeta fomu yakakodzera kunokosha pamigumisiro nekuchengeteka.
- Tora iyo barbell panzvimbo yepamusoro chechifu chekutanga.
- Tora masero akaremara ne "akachena" akabatanidzwa nemaputi akavharidzirwa kumashure kuti ape rubatsiro, uye kuchengeta maoko muzvikamu zvishoma zvakapfuura kuputika kwepafudzi.
- Tsoka dzinofanira kunge dziri pamusoro pefudzi-upamhi.
2 - Overhead Press: Mutemo Wemutumbi & Ongorora Zvimwe
Movement
- Shongedza maviri emimba (iwe unogona kushanda yako apo iwe unosimudza uye udzike kuti upe mugove wokuwedzera).
- Simudza musoro wechipfuva uye uzere neruzhinji. Iva nechokwadi chekuti haufaniri kuputika mukati mavharidzirwa kunze kwekuti izvi zvinogona kukuvadza.
- Dzorerai bhar mubhokisi uye dzokorora basa racho.
Yeuka kufema kunze nekushingaira uye kusabata mweya. Inhale sezvaunoderedza bhari uye gadzirira kugadzirisa kunotevera kudzokorora.
Tarisa Points
- Chengetedza musoro iwe uye edza kusasimbisa misungo yemutsipa zvakanyanya sezvaunosimudza.
- Iwe unogona kuvhara zvikwiriso zvako pamusoro pekusimudza, asi fungisisa zvakanyanya kuti urege kuzvivhara kamwe kamwe, izvo zvinogona kuita kuti zvikuvadze.
- Simudza zvinyatsocherechedza kana iwe wakatambura nehosi kana kukuvara kwegorosi munguva pfupi kana yapfuura. Funga nezvemafomu akanaka, mira kana iwe uchinzwa marwadzo, uye sarudza chiedza chekudzivirira kutanga kutanga.
Musoro Pepa Press Variations
Sezvambotaurwa pamusoro apa, kunewo zvakagadzikana zvakasiyana-siyana zvemashoko ekushandisa achishandisa dumbbells kana barbell. Kana iwe uchitambudzika kubva kumarwadzo ekudzivirira kumashure kana nyaya, kuchinja kwakagara kunogona kuva sarudzo yakanaka kwauri.
Kuita mushure me-mutsipa kusiyanisa kwemuitiro uyu hakukurudzirwi. Iko inogadzirisa mupfurikiti wegadziri kana bhari iri shure kwehuro.