Gadzirai kusundira nechepamutsetse yechipfuva uye uise zvose muviri wepamusoro nepakadzika
Iko kusimudza kunenge kuti ndiyo yakanaka yepamusoro muviri yekurovedza iyo inovakawo simba rekutanga. Kuputika kunogona kuitwa chero kupi zvako pasina michina uye hazvidi nguva yakawanda yekushanda kuneta. Izvo zvinoshandawo zvakanyanya kune chero ani zvake nokuti zvinogona kuitika. Muchechi anogona kugadzirisa kufamba uku kuitira kuti zvive nyore, uye kana mumwe achisimba, kune nzira dzakawanda dzokuwedzera kuoma kwechidzidzo chekusimudzira kushamba.
Lat rows ndeimwe imwe yakanakisisa yekuvhiya iyo inowanzowanikwa nemusikana mukuru. Kuchengetedza shure kwakasimba uye kusagadzikana kunokosha kumitambo yakawanda, asi nokuti vanhu vazhinji, kusanganisira vatambi vekuvaraidza, vanopedza maawa zuva rega rega vagere, kana kutarisa pane zviduku zviduku, mapepa edu anogona nyore nyore kupoterera mberi nemitsipa yedu angled down. Mutsara wechigarire unogona kubatsira kukodzera zvimwe zvekusava nekugadzikana kwemashure.
Asi zvakadini kana iwe ukakwanisa kubatanidza izvi zviviri zviri nyore, asi zvinobudirira kwazvo, zvinoshandiswa mune rimwe rinouraya basa? Nekatevedzwa kwemafuroti unogona kuwana kuenzanisa kwakakwana kunoshandiswa kunoshandisa zvose kusundira uye kudhonza musangano mune rimwe basa rekuita uye kaviri kubasa kwako kunowedzera munenge nguva imwechete iyo inotora kuti uite kana kurovedza muviri chete.
The push up plus lat row variation inosanganisira dumbbell row kusvika kumasikati kushandisa muviri. Iko kushandurwa kunowedzera kusimba kwebasa iyo iyo inobatsira miviri yakasimba uye inosanganisira latissimus dorsi (kumashure) mushure.
Ichi ndicho chiitiko chakakosha pakuvaka simba, asi kushandisa fomu yakarurama uye zviyeuchidzo zvishoma kunyange anotanga zvinogona kutanga ne push-pull exercise. Kuitwa zvakanaka uye kushandisa maitiro akanaka, basa iri rinowedzera kusimbisa masumbu mubhokisi, mapepa, maoko, kumashure, kub uye kunyange makumbo.
Nzira Yokuita Sei Kushanda neLat Row Zvakachengeteka
- Tanga muchisimudza chinzvimbo pamwe neruoko rumwe pane dumbbell.
- Tanga ne zviyeuchidzo zvishoma kana iwe uchizadzisa fomu yako.
- Chengetedza maoko ako pasi pemafudzi ako.
- Kuenzanisa pamaoko ako nezvigunwe zvine tsoka zvakapararira zvakasimba kuti ugadzikane.
- Chengetedza muviri wako nenzira yakarurama kubva pamusoro kusvikira kune zvigunwe usingatauri mukati kana kuvhara shure kwako.
- Iwe usati watanga chero kufamba, bvumirana iwe abs uye usimbise chinangwa chako nekukwevera bhomba rako kumimba kumucheto wako.
- Ramba wakanyatsogadzirisa mukati memubatiro wose.
- Inhale sezvo iwe uchikotama zvishoma zvishoma uye uzvidzire pasi kusvikira mabheji ako ari panhamba ye 90 degree.
- Exhale sezvaunotanga kusvitsa shure kusvika pakutanga.
- Kana ukangodzokera kunzvimbo yekutanga iwe unowedzera rumbbell row.
- Simudza rimwe dumbbell apo uchisimbisa muviri wako nerumwe ruoko.
- Dzorerai dumbbell zvinyoronyoro pasi uye dzokorora mumwe kusimudza.
- Rambai muchitsigira mushure mutsara mushure mimwe michina.
- Pamusoro pemugwagwa wokufamba, dumbbell inofanira kunge iri pedyo nebhokisi rako uye zvigaro zvichitarisa kumusoro.
- Chengetedza chiuno chako zvakasimba; usafuratira torso sezvaunoita mutsetse.
- Dzorerazve kakawanda kudzokorora sezvaunoda nguva yekushanda
Kushandisa izvi, nezvimwe zvinokonzera kusiyanisa zvinogona kukubatsira iwe kuvaka simba kuti uite zvinowiridza kushandisa ups .
Zvimwe Push Up Upfungwa
- Kugadzikana Ball Push Ups - Nokuita pfuti yepamusoro bhodhi yakasimba iwe unobatanidza zvigadziridzo zvakanyanya sebhizimisi romunhu uye unowana muviri wepamusoro uye kubasa kwekutanga kunogona kukusiya iwe uchiri kunzwa mangwanani anotevera.
- Kushandisa Mushonga Mushonga Push Up Up - Shandisa zvinyorwa zvako uye zvakakosha munzvimbo yakatsva yakakwana nebasa iri rakaoma, asi rakaoma. Zvimwe zvinoshandiswa nemaoko paunenge uchisimudza zvinopa miitiro yakasiyana-siyana iyo inoshanda pecs yako uye triceps nenzira itsva itsva.
- Kurambidza Kushimira - Kana kushambadzira kwakasununguka kuve nyore kwazvo, wedzera kusimba nekusimudza tsoka dzako. Zvinoratidzika zviri nyore pane zvazviri.
- Endless Push ups - Cherechedza nzira dzisingagumi dzedzimwe nzira dzekunongedza zvidzidzo zvekutanga.