Bhuku Rinobuda Kune Vaya Vakakosha Mapoka Evanhu
Kutarisa chikuru nehurukuro yakawanda yemusimba ndiyo chinangwa chevazhinji vasina kukwikwidzana nevadzidzisi vezviremera uye vadzidzisi vemiti , pamwe chete nehuwandu hunyanzvi, makwikwi emakwikwi.
Kunyange zvazvo zvingava nyore kutaura kuti zvose zvaunoda kuita kuti utarise cosmetically muscular uye zvinonakidza ndezvokuwedzera masimba ako ose nenzira yakatsauka, iwe unogona kutora imwe nzira yesayenzi uye ona kuti unoenda kumunhu mumwe nemisumbu nemasumbu izvo zvinokonzera zvizhinji zvekuonekwa kwakanyatsojeka.
Zvechokwadi, iwe unofanira kubvisa icho chiyero chemafuta chinoputika mishonga kuti chivhenekere kuburikidza. Heano misungo gumi yekuita kuti utaridze.
1. Chep Pectoral Muscles
I "pecs" ndiyo mishonga yebhokisi. Idzi ndidzo pectoralis huru uye pectoralis madumbu mashoma. Bhizinesi rekunyora ibasa rakanaka rekugadzira pecs. Zvakanyatsorondedzerwa pecs nemafuta anorema - pasi pe10% - uye chiuno chiduku chinokosha zvikamu zvemuviri wepamusoro.
2. Misungo - Trapezius Muscles
"Misungo" yako ndeyemaputi-akafanana nemasumbu akapararira kumativi uye kumativi emutsipa. Muvashandi vekugadzira muviri, unogona kuona kuti inofambisa zvikuru. Iwe unogona kunge usingadi kuvakira misungo yako kune yakadaro yakawanda, asi kuwedzera misungo, pamwe nemisungo yepafudzi , inogona kupa izvo zvinorehwa, zvakanyatsooneka. Mutsara wakakotama ndiwo mushonga wakanaka wemisungo.
3. Quads - Front of the Thigh
I "quads" ndiyo mishonga iri mberi kwegumbo repamusoro (gumbo).
Izvi zvinosanganisira rectus femoris, vastus lateralis, uye vastus intermedius. Bhodha iyo iyo quads ine squats yepi zvinyorwa.
Vechidiki vakawanda, vadzidzisi vanoremekedzwa vanoremekedzwa vanonyangarika nemuviri wepamusoro , kunyanya maoko. Nokuda kwechiitiko ichi, kutarisa kwakatarisa, unoda kushanda kune yepamusoro uye pasi , uye izvo zvinoreva makumbo.
4. Mhuru
Mhuru idzi dzinosanganisira gastrocnemius uye misuli chete - iyo gastrocnemius ine musara mukuru iyo inowanzopa tsananguro yakanaka kumutsoka wezasi. Dzai musumbu uyu nemuitiro chero upi zvake waunoshandisa kupikisa uremu nechepamberi petsoka, zvitsitsinho zvakasimudzwa. Chimiro chinomira chichisimudza kana kuti pasina kunze kwechimumvuri muenzaniso.
5. Biceps
Biceps musungo (biceps brachii) wesimba rekumusoro ndeyemishonga inokosha yekushanda uyewo inopa pfungwa yakanaka yehupamhi uye yakawanda pamwe chete nebhokisi rakasimba uye mapepa. Dumbbell kana barbell barbell yakashandiswa maitiro anozivikanwa, asi kabheji curls inobatsirawo zvakasiyana siyana uye kubatana kwakasiyana kwemaviri musimba rose.
6. Triceps
Izvozvo zvinokonzerwa nemakumbo ari mushure kwebasa rekumusoro. Mabhurukidzi makuru anoita kuti maoko ako aoneke zviri nani, kunyange nechepamusoro biceps muscle . Usavaregerera. Shandisa pushdowns, zvinyorwa zvepamusoro , uye kuvhara.
7. Glutes (Butt Muscles)
Izvo "glutes" ndiyo mishonga yemaoko ako - gluteus maximus, medius, uye minimus. Munhu wese anoda chimwe chakanaka, chakakomberedzwa, chakasimba asit semupiki weOlympic sprinter. Unofanirwa kuwana mafuta emuviri pasi uye udzikise matumbu aya nefafafa, mabhiriji, hip extensions, uye makumbo emakumbo .
8. Hamstrings
Iyo hamstrings yakagadzirwa kana kuti mitambo yakawanda kusanganisira biceps femoris, semitendinosus, uye semimembranosus.
Kuvandudza mararamiro emagetsi nemakumbo makumbo uye mangwanani akanaka.
9. Lats (Kushambira Muscle)
I "lats" ndiyo latissimus dorsi, iyo yakakura misi mikuru yekumusoro kumashure kwekunze pasi pearmpit. Kana vakanyatsogadziriswa, sezvavanenge vari mune vamwe vashoma vanoshambira, vanowanzokurira kunze. Gadzira lats ne lat pulldowns .
10. Kudengenyeka - Bata
I "delts" ndiyo yakakura, miviri yemafupa akabatanidza iyo inosanganisira mberi, pakati nepashure deltoids. Vanoenda zvakanaka pamwe nebhokisi, ruoko uye mushure mutsva kuti ipe iyo simba rekumusoro-kutarisa. Vachikurira kunze nemitsetse uye kumutsa kwechidiki chero chipi zvacho. Ndizvo zvavaripo!
11. Abs
Uye nokuda kwebhonasi-zvechokwadi, imwe chete uye mimba yemisumbu , iyo inoratidzika seyo yakasimba inofarira musimba boka rezhinji. Dambudziko nderokuti, avo vanokakavara, vakafumurwa pasina zvichida hazvibviri kumunhu wose. Genetics inotarisa vanotarisisa pane dhipatimendi iyi. Kunyangwe zvakadaro, iwe unogona kuwana kubata-kutarisa kuburikidza nekushanda zvakaoma pamutsipa mukuru, rectus abdominis, panguva yokudurura mafuta - pasi pe8% mafuta emuviri kuvanhu uye 12% yevakadzi. Shandisa zvigunwe, mabheji, mabhasikoro uye sachigaro wechikuru.