Paunenge uchishanda kunze, tinofanira kuwedzera kudzidziswa kwesimba uye kuisa pfungwa pakuvandudzwa kweboka rega rega remhasuru mumuviri kuvaka chimiro chakanaka.

Chimiro chakanaka hachigoni kuparadzaniswa nekuveza kwekudzidzira simba, kunyanya kudzidziswa kwemashure emusana, mhasuru dzechipfuva, zvidya uye mamwe mapoka makuru emasumbu anokosha zvikuru. Kuvandudzwa kwemapoka makuru emhasuru kunogona kukurudzira kukura kwemapoka maduku emasumbu, nokudaro kuvandudza kushanda kwekuvaka kwemhasuru uye kuumbwa. Inogonawo kuwedzera zvinobudirira kukosha kwemuviri wemetabolism, kuitira kuti iwe ugone kushandisa macalorie akawanda zuva rega rega, kugadzira muviri wakaonda.

Varume vazhinji vanozoteererawo kudzidziswa kwesimba, kunyanya kudzidziswa kwemhasuru dzechipfuva. Tsandanyama dzechipfuva dzakakwana chiyero chakakosha kune chimiro chakanaka, uye yakanakisa mhasuru dzechipfuva ndiyo facade yemurume ane tsandanyama.

Uye yakagadziridzwa mhasuru dzechipfuva dzinogona kuramba dambudziko rekudonha regiravhiti, kuitira kuti utaridzike zvirinani curve, saka, vasikana vanofanirwawo kuterera kune kudzidziswa kwemhasuru dzechipfuva.

Saka, unoita sei kudzidzisa chipfuva? Tinofanira kuziva kuti pectoral tsandanyama inoumbwa nepamusoro pectoral tsandanyama, yepakati, yepamusoro uye yepakati seam yezvikamu zvina izvi. Paunenge uchidzidzira, isu tinofanirwa kuita yakazara yakazara maekisesaizi eiyo pectoral tsandanyama, kuitira kuti tikurumidze kunatsiridza denderedzwa rechipfuva uye kugadzira yakagadziridzwa pectoral tsandanyama.

Zvechokwadi, panguva yekudzidzira, unogona kuona kuti rumwe rutivi haruna simba. Panguva ino, tinoda kusimbisa kudzidziswa kwerutivi rusina simba, kuitira kuti tiite kukura kwakaenzana kwemativi ose emusuru wechipfuva.

Chiito chekutanga: Alternate push up oblique dumbbell

Shanda rutivi rwepamusoro pecs yako

Chiito chechipiri: Flat dumbbell shiri

Rovedza musono wepakati wepectoral muscle

Danho rechitatu: Kusimudza kwakadzika

Shanda pakati pecs yako

Movement 4: Supine dumbbell nhete chinhambwe bhenji kudzvanya + kusimudza ruoko

Rovedza musono wepakati uye wekunze mupendero wepectoral muscle

Fambisa 5: Asymmetric push ups

Rovedza chipfuva chepamusoro

Nhanho 6: Bridge bhenji press

Shanda rutivi rwezasi rwetsandanyama dzepectoral

Ita 3 kusvika ku 4 seti ye12 kusvika ku15 kudzokorora kwega rega rega, kamwe chete mazuva matatu.

Ongorora: Pakutanga kwekudzidziswa, tinogona kutanga nekudzika uremu kudzidziswa kuti tidzidze yakajairwa mafambiro trajectory, kuitira kuti tsandanyama dzigadzire iyo chaiyo trajectory memory. Nekuvandudzwa kwechiyero chesimba, wobva wavandudza huremu zvishoma nezvishoma, kuitira kuti ukurudzire kukura kwemhasuru uye kukudziridza yakanakisa pectoral dimension.