Munzvimbo yekurovedza muviri, kudzidziswa kwemhasuru yechipfuva kwagara kuri chikamu chakakurumbira chemudzidzi. Wese munhu anoda kuve nepeya yeakazara mhasuru dzechipfuva kuratidza muviri wavo wetoned. Nekudaro, vanhu vazhinji vanofuratira kudzidziswa kwemusana, zvichikonzera chipfuva chakakura uye musana usina simba.

Zvinonzi: novice chest training, veteran back training! Kukosha kwemasuru emusana kunozviratidza. Nhasi, isu tichataura nezve akawanda mabhenefiti ekumashure maekisesaizi:

1. Misungo yemusana ndiyo inotsigira hurongwa hwemuviri uye inokosha zvikuru pakuchengetedza maitiro akanaka uye kuenzanisa. Kudzidzira kumashure kunogona kumisa mamhasuru ekumashure, kuvandudza dambudziko rekurwadziwa kwemusana, kuvandudza indekisi yehutano, uye kugadzira chimiro chakatwasuka.

2, kuderedza uremu vanhu vanosimbisa musana wemhasuru, vanogona kuvandudza tsandanyama, zvinobudirira kuvandudza kukosha kwemetabolism, rega iwe udye macalorie akawanda zuva rega rega, kubatsira kuwedzera kukurumidza kupisa kwemafuta, kuregedza uremu nekukurumidza.

3, vakomana kumashure kudzidzira kunogona kuwedzera hupamhi uye ukobvu hwemusana, kugadzira inverted triangle nhamba, kuitira kuti chikamu chemuviri wose chiwedzere symmetrical. Vasikana vanodzidzira kumashure kuti vasarudze huremu hudiki, vanogona kuvandudza dambudziko retiger kumashure, chimiro chakaonda uye chakanaka kumashure, rega iwe upfeke zvipfeko zviri nani.

Nzira yekudzidzira sei kumashure kwesayenzi? Kuti tidzidzise mitsipa yemashure, tinofanira kutanga tajekesa chimiro chemitsipa yemashure, iyo inonyanya kusanganisira mikuru yemashure, trapezius muscles, rhomboids uye scalene muscles.

Kune akasiyana mamhasuru ekumashure, isu tinogona kutora akasiyana ekudzidzira mafambiro, kuitira kuti tishandise iyo yakazara huwandu.

Danho 1: Dhonza-ups

Imwe yekirasi yekumashure maekisesaizi ndeyekudhonza-kumusoro, iyo inozivikanwa kune vakawanda vanofarira kusimba. Nekubata bhara riri pamusoro, shandisa simba remhasuru rekumusana kukweva muviri kusvika chirebvu chiri pamusoro pebhawa, wozodzikisa zvishoma nezvishoma muviri. Ichi chiitwa chinotarisa kumisungo yekumashure, kunyanya iyo lats.

Chiito 2. Barbell row

Barbell row ndechimwe chiitiko chekare chekudzidzisa musana wako mhasuru. Wakamira pamberi pebhawa, kotama kuti muviri wako wepamusoro uenderane pasi, bata bhari nemaoko maviri, wozokwevera bhari kuchipfuva chako, uchichengeta musana wako wakatwasuka. Ichi chiito chinoshanda zvinobudirira iyo yakafara kumashure uye trapezius tsandanyama yekumashure.

Chiito chechitatu, dumbbell-ruwoko mutsara

Iyo dumbbell-one-arm row inzira yakanaka kwazvo yekudzidzira kumashure. Paunenge wakamira, isa ruoko rumwe padumbbell rack uye tora dumbbell neimwe, pfugama uye chengetedza muviri wako wepamusoro wakafanana nepasi, wobva wadhonza dumbbell kuchipfuva chako uye woidzikisa zvishoma nezvishoma. Kufamba uku kuchakubatsira iwe zvirinani kurovedza tsandanyama chiyero kumashure kwako.

Chiito 4. Reverse shiri

Reverse flying ibasa rinogona kudzidzisa mhasuru dzemusana. Nekushandisa dumbbells kana zviridzwa zvekudzokera kumashure kubhururuka, unogona kutarisa nezve kurovedza kumashure tsandanyama senge lats uye trapezius tsandanyama. Paunenge uchiita reverse flying, chengetedza muviri wako, chengetedza uremu hwako pazvitsitsinho zvako, uye teerera kuchengeta musana wako wakatwasuka.

Move 5. Mbudzi inosimuka

Mbudzi kusimudza, ibasa rakazara retsandanyama dzekumusana. Wakamira, isa maoko ako pamakumbo ako wokotamisa muviri wako wepamusoro kumberi, wozotwasanudza muviri wako wepamusoro zvishoma nezvishoma uchikwevera mapendekete ako mukati. Kufamba uku kunogona kunyatsovaka simba remhasuru uye kugadzikana kwemusana.

Chimwe chinyorwa chekupedzisira:

1, usati waita chero kudzidziswa kwekusimba, ndapota ita shuwa kuti une kurovedza muviri kwakakodzera nguva isati yasvika uye dzidzisa pasi pekutungamirwa nemurairidzi wehunyanzvi kudzivirira kukuvara.

2, kudzidziswa kumashure kunodawo kutarisisa kune huwandu hwakakodzera hwemutoro, zvinoenderana nemamiriro avo chaiwo ekuona. Kurerutsa mutoro kuchaita kuti kurovedza kusashande, uye kurema kwakanyanya kunowedzera njodzi yekukuvara.

3, teerera kune chaiyo yekudzidzira maitiro. Chengetedza kumira kwakanaka panguva yekudzidziswa uye edza kudzivirira musana wekati kana kukotama.