Ita Simba Yakasimba Nezvokuwedzerwa Zvakare
Siteshi rekuwedzerwa kwemashure, iro rinozivikanwawo sehuwandu hwekutengesa huripo hunowanika pazvikwata zvakanyatsogadzirira. Imwe misiyano ndiyo chigaro cheRoma. Iwe unovhara zvitsitsinho pasi pepati kana gorosi, uye imwe padhi kuti ubatsire muviri wako wepasi apo iwe unogara uri pasi-pasi. Izvi zvinokurudzira kufanana pahudyu.
Izvo zvinoshandiswa zvinokonzera mushure-shure kumashure , kunyanya erector spinae. Iko kusveta kusarura muviri . Zvinyorwa zvekudzoka zvinowedzera kubata pamuviri kuburikidza nekupa kushanduka kutsinhanisa kwemisungo miviri zvichienzaniswa nemagunches. Kuwedzerwa kwacho kunowanzoitwa senhengo yekudzivirira muviri, uchishandisa bedzi muviri wepamusoro wekutakura. Kuwedzera kurehwa kwakaitwa pachifuva, zvakadai sedumbbell kana ndiro, zvinogona kupa mamwe mabasa. A barbell inogonawo kuitwa mushure mehuro.
Kana uchida humwe hutungamiri pamusoro pekudzidziswa kwehutema tapota tarisa mutungamiri wekutanga .
1 - Maitiro Api Anoita Mushonga Shure Kuchengetedzwa - Kutanga Position
- Sarudza zvakakodzera kumashure ekuwedzera mashizha pamitambo yekurovedza.
- Ruramisa mishonga kuitira kuti tsoka dzako dzisimbiswe zvakasimba pasi petsoka pads. Iwe unofanirwa kuva nechokwadi chekanaka rakanaka kuitira kuti iwe ubatisiswe zvakasimba paunotanga bhendi muhudyu.
- Isa nzvimbo yako yepasi pasi pari huru yakagadzirirwa chinangwa ichi. Iwe unofanirwa kunge uri mberi zvakakwana kuitira kuti iwe unogona kushandura muviri wepamusoro-soro unenge wakatarisana nechepamusoro.
- Tambanudza maoko ako pasi pechipfuva chako. (Ona mufananidzo.)
2 - Nzira Yokuita Sei Mhinduro Back Extension - Kuedza Kudzidzira Kutsanangura?
- Basa racho rinoda kuti iwe ukotamire pachiuno, uye zvishoma muhudyu, uchideredza dumbu kusvikira anenge kumusoro nepamusoro muviri uite maonero akanaka.
- Bhabisa mimba pawakabata mavoko akabatanidzwa nekuchengetedza muviri uri panzvimbo yakanyanyisa. Iva nechokwadi chokuti mavoti akaiswa zvakanaka.
- Gwaira zvishoma nezvishoma pachiuno kusvikira muviri wepamusoro uri pamakiromita 90 kusvika pasi.
- Wedzera kunzvimbo yekutanga uye tambanudzira kumusoro zvakangoita zvishoma kuitira kuti mushure uri mukutengesa. Izvi zvinyoro zvishoma zvinoshandiswa pakutsvaga kumashure. Usaisundira kure.
- Edza zvitatu zvemaitiro mashanu - zvakanyanya kana zvishoma zvichienderana nemamiriro uye simba remashure uye musikana wemimba.
- Ita izvi zvakanaka, usashamwaridzana kana kumira.
- Kunyora rubatsiro rwemurayiridzi wekurovedza muviri kana iwe uchida rubatsiro kuisa.
3 - Misungo inoshandiswa neRed Extension Machine
Imwe nyanzvi yekuwedzera inoshandiswa inotarisa erector spinae, iyo mitatu mitatu: illiocostalis lumborum, longissimus thoracis uye spinalis. Iyi bhomba yemisungo iri mumugwagwa pamwe nechemberi. Iyi mishonga inowedzera lumbar yako yepine. Inotangira pamakumbo ari pamutsana kubva pamutsipa kusvika kune sacrum uye inosungirirana pamwe nemaruva emusanabvu, mbabvu, nehenya.
Misungo ye Synergistic inoshandiswa kumashure kwekupedzisira ndeye gluteus maximus, hamstrings, uye adductor magnus. Misiyamisi yakagadziriswa inoshandiswa inosanganisira mushure, pfudzi nemutsipa wemutsipa: biceps, triceps, lats, deltoids, misungo, pecs uye rhomboid.
Vanhu vanoda kusimbisa mushure mutsva uye kushandisa shanduro yekutsvaga kumashure kunotarisa misungo iyi.
4 - Kusawirirana Pamusoro Pokuwedzerwa Kwakawedzerwa Machine
Vakawanda vanodzidzisa vanotora vatengi kure nemichina yekuwedzera yakawanda sezvavanofunga kuti njodzi yekushungurudza haifaniri kuishandisa kushandiswa kwega. Pane kudaro, vanosarudza maitiro akadai kana maitiro akadai se squats , mabheti-akadzikamisa , uye miitiro yakaoma-yakaremara kuti asimbise rezasi.
Zvimwe: 11 Hyperextensions for the Lower Back : Aya maitiro anoshandisa zviremba, bhora rekudzidzira, kushandiswa bhendi uye mishoni yekambani kuita mabasa akasiyana-siyana okuwedzera ekuwedzera.