Mishonga yako yakadzoka ndeimwe yematombo anokosha epamusoro pako, kunyanya avo vekumusoro kumashure, izvo zvinotibatsira kuti tive nemaitiro akanaka . Kana zvimwe tinoda kuti tive netsika yakanaka, zvakarurama?
Kuti ushande kumusoro kumashure, iwe unowanzoita kuvhomha kwakawanda uye kutamba-Mhando yakafanana nekufambisa kwaunoita paunoshandisa lats ako, kunze kwekusimbisa uye kuchinja maitiro kuitira kuti yako yekumusoro iite basa rese.
Kusarudza Maitiro Aunoita
- Vatangotanga : Sarudza maitiro 1-2 uye ita 1-2 seti 12-16 reps
- Inter / Adv : Sarudza maitiro 2-4 akasiyana-siyana - Somuenzaniso, i-barbell yakakwirira mumutsara inoteverwa neT-pull nekumanikidzwa shure. Edza zvakasiyana-siyana zvekufamba nemhando dzakasiyana siyana dzemashoni kuti ushandise misungo yako nenzira yakasiyana. Edza kune 2-3 masheji ekudzoka 8-12, kuzorora pakati pekuisa
- Shandisa zvakakwana uremu kana kushorwa kwaunogona KUZVIRA chete kupedza nhamba yaunoda yepamusoro
1 - Barbell High Row
Bharbell yakakwirira mizere yakakwana yekushanda iyo miviri yepamusoro, kunyanya pakati pemapfudzi. Chinokosha apa ndechekuti, kutanga, chengetedza mabvi zvishoma zvakasungirwa kuti udzivirire pasi pasi uye ugobatana neA abs.
Iwe unoda kuunza barbell kusvika muchipfuva chako panzvimbo yebhomba yako, sezvamunoita neowanzo maitiro emudhudhudhu.
2 - Dzorera Fly
Kudzorera mhirizhonga ndeimwe yenzira dzangu dzinofadza dzokushandira zvose kumusoro uye kumashure. Chinokosha chaicho chekufamba ichi, chokutanga, enda zvishoma chighter pano kuti utore fomu yako pasi. Chechipiri, usaisa zviyero kumusoro. Iwe unoda kutungamira nemakumbo ako, asi rega paunosvika pamhepo.
Kazhinji kazhinji vanhu vanoedza kuvhomora zviyero nenzira yapfuura miviri yavo, iyo isiri iyo inoshanda.
3 - T-Pulls
Ndinoda boka rinopikisa nekushanda kumusoro kumashure, kunyanya idzi t-pulls. Nezvi, unosungira bhande kumativi ose (ndine gorofa, asi iwe unogona kushandisa bhutiwo zvakare) uye iwe unobata maoko zvakananga apo iwe unodhonza maoko kumativi, saT. Saka zita racho.
4 - Y-Pulls
Zita remabasa aya rinotsanangurawo kufamba kwaunofanira kuita. Kufanana neT-Pulls, iwe unosunga bhendi rakapoteredza tsoka dzako uye zvino isa maoko ako kumusoro. Zvechokwadi fambisa mapepa emafudzi pano kuti uchinzwe misungo yekumusoro kwako kumashure.
Nokuda kwekuwedzera, shandura T-Tora ne Y-Tora.
5 - Upper Back Band Bvisa
Iyi inzira yakajeka yekushanda nechepamusoro shure kana iwe usina midziyo yakawanda kana nzvimbo. Iwe unongobata boka racho zvakananga pamberi pako uye uzarura maoko, uchidzidzira mapepa emafudzi.
Iwe unoda huzhinji hutsinye muboka uye iwe unoda zvakare kuchengeta maoko zvishoma zvakananga, kungoita zvishoma zvishoma mumakumbo.
6 - Ipamusoro Rowine Mabheji
Imwe yenzira dzakanakisisa dzekutsvaga avo vanoisa misi miviri kune mitsetse mikuru. Uine bhanhire rakagadzirirwa pamberi pako, unoda kuvhomora zvidzitiro zvekuti zvive zvakanamatira nemapfudzi uye zvakaenzana nechomukati, zvichinyanyisa zvidimbu zvemafudzi pamwe chete.
7 - Horizontal Rows
Ndinoda basa iri! Iwe unenge uri mumamiriro akafanana sewaini imwe chete yemutsara wesimbi, asi chindwe chako chiri kutarisana nechemberi kwekamuri. Saka, apo iwe unotakura uremu, huta hwako hunopera kunze, huchienzanisa nemuviri. Izvo zvakadai sokuti iwe uri kutora uremu kusvika kune armpit.
Saka chinotarisa chiri kumusoro kumashure panzvimbo pane lats.