Paunotanga kupinda mujimu, ndeapi mafambiro aunofanira kutanga kudzidziswa? Kugwinya hakugone kupotsa mashoma egoridhe musanganiswa chiitiko, wakambodzidzira here?

Danho 1: Bench press

Bench press inogona kukamurwa kuita barbell bhenji press, dumbbell bhenji press, inogonawo kukamurwa kuva yepamusoro oblique bhenji press, flat bhenji press, rezasi oblique bench press, bhenji press kunyanya kurovedza mhasuru dzechipfuva, triceps uye deltoid tsandanyama bundle.

Paunenge uchitsikirira bhenji, unofanirwa kunzwa simba remasumbu ako echipfuva, pane simba remaoko ako. Paunenge uchidzidzira, iwe unofanirwa kutarisisa kuchengetedzeka, ziva yakajairwa nzira yekunyepa uye simba, uye usarohwe nemidziyo.

Danho 2: Dhonza-ups

Ichi chiito ndechekudzidzira musana uye biceps musanganiswa chiito, vanotanga kana vasingakwanise kupedzisa kupfuura 3 kudhonza-kumusoro kudzidziswa mumutsara, unogona kutanga kubva kwakaderera kudhonza-kumusoro, zvishoma nezvishoma kuvandudza simba remhasuru uye wozoedza iyo yakajairwa kudhonza. -kumusoro.

Chiito chechitatu: Kudhonza zvakaoma

Chiito ichi chinogona kukamurwa kuita flexion gumbo rakaoma kudhonza uye rakatwasuka gumbo rakaoma kudhonza, iro rinogona kudzikamisa musana, kuvandudza simba ravo repakati, asi zvakare kurovedza kumashure tsandanyama boka, asiwo shandisa iyo gluteus maximus, kuitira kuti matako ako awedzere kunaka.

Chiito chechina, dumbbell shoulder push

Kufamba uku kunogona kudzidzira kune deltoid anterior bundle, triceps, kana iwe uchikwanisa kusimudza 15KG dumbbells, zvichireva kuti mapendekete ako atove akafara zvakanyanya kupfuura zvaari izvozvi.

Chiito 5. Weight squat

Squats inzira yegoridhe yekurovedza mhasuru dzebuttock nemakumbo emakumbo ezasi, uye zvakare inogona kutyaira kukura kwechiuno uye mhasuru dzedumbu, zvichikubatsira kuvandudza curve yebuttock negumbo, kuvandudza kugadzikana uye simba rinoputika reiyo. nhengo dzezasi.

Vatangi vekutanga vanogona kutanga nemahara squats, kurovedza muviri kamwe chete mazuva 2-3, uye wozoedza kurema-kuremerwa squats sezvo simba remhasuru rinovandudza uye kunonoka kwemhasuru aches kuvandudza, izvo zvinogona kuwedzera kukurudzira tsandanyama.

Chiito 6. Bend magokora uye puranga rakatwasuka ruoko

Ichi chiito ndechekushandisa boka remasumbu epakati, kuvandudza simba guru rekuita, rinogona kuvandudza marwadzo ekudzokera shure, kushungurudzika kwemisungo, kusanganisira hump uye mamwe matambudziko, kukubatsira kuumba chimiro chakarurama, kuderedza mukana wekukuvara muupenyu.