Kuita Maoko Okuda Simba uye Kugadzikana

1 - Gare gare rinomutsa - Bent Arm

Iyo yakagadziriswa-yakagadziriswa yakasimudzirwa yakanyanyisa ndiyo kufamba kwakanakisisa kwekushanda misumbu yemapfudzi, kunyanya chikamu chepakati che deltoid. Inosanganisirawo dzimwe nhengo dzepafudzi (mberi uye kumashure deltoids) pamwe nemisungo (kumusoro kwemashure). Nokugara panzvimbo isina kugadzikana, sezvinoratidzwa mune iyi shanduro, unogona kuwedzera kuoma kwechiito. Nokuda kwekuwedzera, iwe unogona kuita chiito ichi chimire pamakumbo maviri.

1. Gara pabhora kana sachigaro akabata zvigaro muruoko rumwe norumwe, zvidzitiro zvakakotama pa 90 degrees uye pasina kubvumirana.
2. Chengetedza zvidzitiro zvakakotama, simudza maoko uende kumativi kuti uite mazinga.
3. Pasi kumucheto kutanga uye kudzokorora kwema 1-3 masere e 10-16 reps.

Mazano

• Chengetedza musana wakananga uye iyo abs inogadziriswa mukati rose.
• Chengetedza zvidzitiro pamadhigirii 90 nguva yose. Pamusoro pekufamba, funga nezvokudururira chirongo chemvura uye kunyatsobvumirana nemapfudzi.

2 - Gare gare rinomutsa

Iyi shanduro yekusimudzwa kwemazuva ano inonetsa zvikuru kupfuura iyo bent-arm version yakaratidzwa kare nekuti maoko akarurama. Pose paunenge uine lever refu kuti ushande nayo, unowedzera kuoma kwebasa racho, izvo zvinoreva iwe usingakwanise kushandisa uremu hwakawanda sekunge bent-arm version. Chinokosha chekuita izvi nekufamba zvakanaka ndeyekuti uchengetedze zvishoma pamakona asi kuti uite kuti vafunge mberi kwekamuri panzvimbo yekutsika, iyo inowanzokanganisa. Funga nezvekutungamira nemakumbo panzvimbo pane maoko kana mazamu.

1. Gara kana kumira uye ubatisise chiedza-miviri yezvigadziko kumativi.
2. Kuchengeta bhendi shoma muchikwangwani, simudza maoko kubva kumativi, kumira pafudzi.
3. Pasi kumucheto kutanga uye kudzokorora kwema 1-3 masere e 10-16 reps.

Mazano

• Chengetedza musana wakananga uye iyo abs inogadziriswa mukati rose.
• Chengetedza makumbo acho zvakananga uye zvisikwa zvishoma zvishoma zvakanamatira.

3 - Pamusoro peBharbell Press

Musoro wepamusoro inowanzowanzofambidzana mumitambo yakawanda nokuti inokanganisa zvikamu zvose zvefudzi nechisimbiso pamusana nepakati pepakati pe deltoid. Icho chiyeuchidzo chakaoma nokuti iwe uri kuwedzera kukura kwepamusoro wako, saka iwe unogona kusakwanisa kusimudza zvakanyanya kuwanda kwekufamba uku sezvamunoita kune mamwe maitiro. Kana uri kushandisa chiremera chakaremara, ungada kugara pasi pachigaro kana bhenji rine mushure shure.

1. Uchishandisa chikwata-chirema, tora bharu nemaoko zvishoma pane zvakapetwa-kubhiti zvakaparadzana.
2. Tanga nekuunza bhari kusvika pahuma yepamusoro, zvikwata zvakakotama.
3. Zvishoma nezvishoma fungidzira uremu hwepamusoro pasina kubvisa musana - chengeta uri musina kusimba uye usavhara zvikanda pamusoro pekufamba.
4. Exhale uye chengetera shure kuti utange.
5. Dzokorora 2 kusvika ku3 masheji ekudzokorora 12-16, ane 20-30 yechipiri zororo pakati pemasere.

Tip

Unogona kuona vanhu vachiita basa iri kuburikidza nekuunza mutoro mushure. Iyi shanduro inogona kushungurudza mitsipa ye rotator pamwe nemutsipa. Kuchengeta uremu huri pamberi pemusoro huchaenderera mberi nemisumbu yefudzi zvakanyanya pasina kubudirira.

4 - Overhead Press

Mune shanduro yepamusoro mabhizimisi , iwe unoshandisa dumbbells iyo inopikisa ruoko rumwe nemaoko. Iwe unonzwa zvechokwadi musiyano nekufamba uku sezvinofananidzwa nezvikombikiti zvemakwikwi.

1. Tanga umire kana ugare nemabhanhire akakomberedzwa uye zviyereso pedyo nenzeve.
2. Dhinda zvishamba pamusoro pemusoro.
3. Deredza zvisikwa, kuunza maoko pedyo nenzeve uye kudzokorora kwema 1-3 masitadhi e 10-16 reps.

Mazano

• Chengeta iyo isina kubatanidzwa uye usasimudza shure kana iwe uchisimudzira zvisikwa.
• Edza kuchengetedza maoko zvishoma zvishoma mberi apo iwe uchisimudzira, panzvimbo pokuenda zvakananga kumusoro, izvo zvinogona kuita kuti kuvhara shure.
• Kana uri kushandisa uremu hunorema, edza kuita basa iri uchingogara pabhenchi nekutsigirwa shure.

5 - Zvimwe Zvimwe Pamusoro Press

Izvi zvakasiyana-siyana pamutambo wepamusoro wepapepanhau zvinopa zvakasiyana-siyana uye rudzi rwakasiyana rwechinetso. Nokugadzirisa maoko panzvimbo pokumanikidzira pamwe chete panguva imwe chete, unowedzera dambudziko - ruoko rumwe runofanira kubata nzvimbo yako apo iwe unomiririra kune rumwe ruoko uye izvo zvinoita kuti kufamba kuve kwakaoma. Mukuwedzera, yako abs uye shure ichashanda nesimba kuti muviri wako ugare wakasimba panguva iyi, saka unowana bhonasi yakawedzerwa yepamweya basa.

1. Tanga umire kana ugare nemabhanhire akakomberedzwa uye zviyereso pedyo nenzeve.
2. Nyora ruoko rworudyi kumusoro uye uchichengeta ruoko rworuboshwe panzvimbo. Itai kuti the abs isachengete muviri wose wakasimba.
3. Pasira ruoko rworudyi uye, uchiichengeta panzvimbo, shandisa ruoko rworuboshwe kumusoro.
4. Ramba uchienzanisa 10-16 reps (kune rumwe rutivi) rwemasere 1-3.
5. Iva nechokwadi chekuti chengetedza chikwata chive chinonoka uye chengetedzwa kuti usapedza kushandisa nguva.

Mazano

• Chengeta iyo isina kubatanidzwa uye usasimudza shure kana iwe uchisimudzira zvisikwa.
• Iwe unogona kushandiswa kushandisa zvigetsi zvitsvuku pane zvinyorwa zvepamusoro zvepamusoro kuti uchengetedze kudzora.
• Kana uri kushandisa uremu hunorema, edza kuita basa iri uchingogara pabhenchi nekutsigirwa shure.

6 - Arnold Press

Asi chimwe chimwe chakasiyana-siyana chemashoko ezvinyorwa zvepamusoro ndeyeArnold Press, iyo inosanganisira kushanyira maoko sezvo iwe uchivamanikidza pamusoro pemusoro. Zvinoratidzika kunge shanduko duku, asi inowedzera dambudziko kumushandi uye inzira yakanaka yekushandura mafudzi ako. Iko kunofanirwa kunokonzera mberi uye kumativi ekuma e deltoid uyewo kunosanganisira triceps.

1. Tanga umire kana ugare nemabhanhire wakakotama pamberi pomuviri, zviyero zvakatarisana nebhokisi.
2. Shandura maoko kunze apo iwe unobata maoko mumaoko.
3. Pamusoro pekufamba, matende acho anofanira kutarisana.
4. Pasi patsika pasi, kuchinja maoko kumashure kunotangira nzvimbo uye dzokorora kwema 1-3 mashure gumi 10-16 zvakare.

Mazano

• Chengeta iyo isina kubatanidzwa uye usasimudza shure kana iwe uchisimudzira zvisikwa.
• Kana uri kushandisa uremu hunorema, edza kuita basa iri uchingogara pabhenchi nekutsigirwa shure.

7 - Imwe Yemauto Pamusoro Pepa Press

Asi chimwe chimwe chakasiyana-siyana chemashoko ezvinyorwa zvepamusoro chimwe chezvinyorwa zvemaoko, izvo zvinowedzera kuoma kwehutano uye zvinosanganisirawo abs uye kumashure kubatsira kubatsiridza muviri. Ichi chiito ndedzimwe nzira yekushandura mafudzi ako nekufambisa uye kushanda mativi maviri emuviri akazvimirirana.

1. Tanga umire kana ugare uye ubatisise kurema kwemaviri mukati mekurudyi.
2. Tanga chikwata nekukotamisa murara uye kuunza uremu kuitira kuti zvive pedyo nekunze kwekunzwa.
3. Chengeta iyo isina kubatanidzwa kuti igare yakagadzikana mumuviri sezvaunenge uchisimbisa kuora pamusoro pemusoro.
4. Pasi pfupi udzoke uye dzokorora kwema 1-3 seti 10-16 reps. Dzokorora basa racho neruoko rworuboshwe.

Mazano

• Chengeta iyo isina kubatanidzwa uye usasimudza shure kana iwe uchisimudza kuwedzera.

8 - Kushandura Kunze neBandi

Kunze kwekushanda mutsara ye deltoid, iwe unodawo kusanganisira maduku maduku ehutori yehutori. Izvi zviduku, mukati memaviri zvinoshanda sezvigadziri uye zvinobatsirawo kutenderera pamafudzi mune imwe kunze. Iko kushanduka kunowanzoitwa mumabasa akawanda ezuva nezuva uyewo panguva yekudzidzira simba rekudzidzira, zvakadai seArnold Press inoratidzwa pamusoro apa. Kuchengetedza rotator yakasimba kuchakubatsira kuramba uchikuvara pasina. Kana uine zvinetso zvepfudzi, tapota ona nechiremba wako usati waedza kuita izvi.

Vako rotator vanogona kunge vakanganisa kukuvadza, kunyanya kana vakaoma, saka teererai izvozvo kana uri kuita basa iri. Izvi zvinotarisisa zvakananga teres duku uye infraspinatus.

1. Ikosi inopikisa bhande pane chimwe chinhu chakasimba, ichibatanidza chibatiso chimwe kuburikidza nechomwe uye ichichikutorera zvakasimba.
2. Simira kurutivi rworuboshwe rakatarisana neboka, akabata mubata muruoko rworudyi.
3. Nzvimbo yekutangira ndeyendarama yakanamirwa kusvika kune 90 degrees, palm palm uye forearm zvakatarisana nemimba.
4. Kuchengeta bhokwe rakakotama, kurongedza papfudzi, kuunza bhudziro kubva kune rumwe rutivi. Shanda mukati mekufamba kwako-iwe ungasakwanise kutora ruoko kubva kunze.
5. Shandurai forearm mushure mokudzokorora zvakare 12-16 reps

Mazano

• Chengetedza gorosi panzvimbo yakatarwa uye kufamba kunononoka uye kunodzorwa.
• Dzivisa kuvhara ruoko kubva kure-kungoenda chete kusvikira iwe unogadziriswa unobvumira.
• Ichi chikamu chiduku, chisingaoneki. Tora nguva yako uye unzwe chaizvo zvauri kuita.

9 - One-Arm Rear Delt Inomuka

Ichi chiito chinokonzera chikamu chekupedzisira chepfudzi pamwe nechepamusoro kumashure. Nokuita izvi kamwechete pane imwe nguva, iwewo unomesa musoro wako uye kuenzanisa. Izvi zvinosanganisirawo rumwe rutivi kune rumwe rutivi, iyo inowedzera humwe kufamba (uye mamwe musuru) kune chiito. Nokuda kwekufambisa, iwe unoda kutanga nemasoko ekuyera kuti uwane fomu yako pasi.

1. Tanga mumamiriro ezvinhu akaenzana nekurema muruoko rworudyi uye bhegi roruboshwe richizorora kuruboshwe rworuboshwe.
2. Nyoka kubva muhudyu uye kupeta bhuno mberi, kuchengetedza mushure mutsvuku uye kusina, kuremerwa kunorembera pasi.
3. Lungira kurudyi uye, panguva imwe chete, ita kuti ruoko rwako rwukwanise kutakura hutano, kuchengetedza gorofu zvishoma zvishoma. Usasungira hure, asi shandisa simba kuzvigadzirisa.
4. Deredza ruoko rwako uchikandira kune rumwe rutivi.
5. Ramba uchiita 10-16 reps musati machinja majeko.

Mazano

• Usatenderera pahudyu paunounza uremu.
• Itai kuti uremu huve huri pamapfudzi akaenzana, muchivhara kumusoro nepamusoro pefudzi.
• Chengetedza kufamba kunonoka uye kutungamirirwa uye edza kusashandisa nguva.

10 - Pamberi Kumuka

Nemhaka yokuti fudzi iri nemisoro mitatu (mberi, pakati nepashure deltoids), unoda kusarudza maitiro anoendesa zvinhu zvitatu. Iko mberi kunokonzera zvinangwa mberi deltoid kunyange zvazvo inosanganisira mamwe mafudzi epasi pamwe chete. Nokuda kwekufamba uku, iwe unogona kunge uchida zviedza zvishoma - maoko ako akajeka, achiita izvi kuva nguva refu yekusimudzira uye naizvozvo, zvakaoma zvikuru.

1. Ita chiedza-midzi yezviremba nemaoko zvakananga pasi, zvigadziko zvinotarisa mahudyu.
2. Zvishoma nezvishoma tambanudza maoko kusvika pamapfudzi ekuchengetedza zvidzidzo zvishoma zvishoma.
3. Exhale uye udzoke pasi zvakare.
4. Ichi chiitiko chinogona kuitwawo nechiedza chechiedza kana, kana uri kushandisa dumbbells yakaoma, unogona kushandisa dzimwe maoko.
5. Dzokorora 1 kusvika ku 3 masheji ekudzokorora 12-16, ane 20-30 yechipiri zororo pakati pemassetse.