Tora chestier chest

Zvemukati

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Nzira yeMurairidzi

Kuti uite kurovedza muviri kunoshanda, ita mafambiro anoshanda mhasuru dzechipfuva chako kubva pane imwe kona.

Nei zvichishanda

Tsandanyama dzinoumbwa neshinda dzinomhanya nenzira dzakasiyana. Paunenge uchishanda nezviyereso, iwe unoda kutevedzera zvinongedzo zveaya mafaera zvakanyanya sezvinobvira, anodaro mudzidzisi Jeff Munger. Dzimwe tsandanyama fiber dzinomhanya dzakachinjika pachipfuva chako, nepo dzimwe dzichimhanya kubva pakati pe sternum yako (breastbone) kusvika kumapfudzi ako - saka iwe unoda maekisesaizi anoda kusundira kumberi nekukwira kumusoro.

Tsandanyama mechanics

Muswe wako wepamoyo wechipfuva ndiwo pectoralis mukuru, muhombe, mhasuru yakaita kunge fan. Chimwe chikamu chemhasuru chinonamira pakati pecollarbone yako uye chinoshanda neanterior deltoid yako, aka mhasuru yako yepabendekete, kufambisa maoko ako mberi nekukwira pamwe nekutenderedza maoko ako mukati. Chimwe chikamu, chinotambanukira kubva mudumbu rako uye kumusoro mbabvu nhanhatu kusvika kumusoro kwebhonzo reruoko rwako, chinokurudzirwa mukudzika nekumberi kwekufamba kweruoko. Uye zvakare, iyo triceps inosanganisirwa mune ese epamberi-bhenji dumbbell yekudhinda uye bhora kusundira-kumusoro.

Details

Kuti uite aya mafambiro, iwe unozoda dumbbells, tambo pulley muchina uye bhora rakatsiga, zvese zvinowanikwa munzvimbo zhinji dzemitambo.

Yekudzidzisa gwara

Vanotanga/Pakati

Ita basa iri katatu pavhiki, uchitora zuva rekuzorora pakati pekushanda. Pakati pezvikamu, tambanudza tsandanyama dzako kwemasekondi makumi matatu. Kufambira mberi kune yepamberi Workout mushure memavhiki 4-8.

Yepamberi

Superset aya mafambiro: Pasina kuzorora, ita 1 seti yegumi reps ega ega. Izvi zvakaenzana 1 superset. Mirira 60 seconds, uye dzokorora. Ita 3 supersets yakazara. Kuti uwane imwe shasha, ita 1-2 seti (10 reps imwe neimwe) yemishonga-bhora matsini: Rara pabhenji rakati sandara uye kanda bhora remishonga 5-pound mudenga iwe pachako.

Mazano emurairidzi

* Shandisa zvakakwana kurwisa kuneta kwemhasuru dzako dzechipfuva kuitira kuti usatomboita imwe rep pakupera kweseti yega yega.

Kuti udzivise kusaenzana pakati peanopikisa mhasuru mapoka, zadzisa izvi zviitwa nekufamba kunoshanda kwepakati nepamusoro kumashure, kunge mitsetse yakagara uye nhunzi dzakakotama.

Kuti uwane zvakawanda kubva pachiitiko chega chega, svina uye ubate mhasuru dzechipfuva chako pamberi pezvese rep.

Kana uchibata chipfuva, usarega mbabvu yako ichidonha; chengetedza chifuva chako chakasimudzwa kunyangwe iwe uchimanikidza maoko ako kuenda kumberi kana mukati kune mumwe nemumwe.

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