Maitiro Ekuwana Akakura Mapfudzi

Zvemukati

• Unogona here kunyatso shandura hupamhi hwemapfudzi ako?
• Kudzidzira kwemapfudzi akafara
• Akagara kumashure kumashure
• Chiso chinodhonza
• Dumbbell pamberi simudza
• 45-degree inoteedzera mutsara
• Musoro wepamusoro wepafudzi
• Uchakurumidza sei kuona mhedzisiro?
• Taura nachiremba wako
• Kutora

Sei ungade mafudzi akafara?

Mapfudzi akakura anodikanwa nekuti anogona kuita kuti furemu yako iwedzere kutaridzika nekukudziridza kutaridzika kwemuviri wepamusoro. Ivo vanogadzira inverted triangle chimiro mumuviri wepamusoro wakapamhama kumusoro uye kutetepa muchiuno. Mapfudzi akareba akakora kupfuura kutenderera, uye dzimwe nguva ane bony protrusion. Ivo vanowanzo kuve vanobatana nemitambo.

Mafudzi akafara kazhinji akasimba, anogona kukubatsira nemabasa ezuva nezuva sekusimudza zvinhu zvinorema kana kutamba mitambo. Iwe zvakare unenge usingaite mukana wekuzvikuvadza iwe panguva yekurovedza muviri.

Kuva nemapfudzi akasimukira anogona kuratidza kusimba uye hutano sezvo unenge uine mizhinji yepamusoro yemuviri tsandanyama. Zvinokurudzirwa kuti utsigire simba repafudzi neshure rakasimba nemaoko pamwe nechiuno chakaonda.

Kusimuka wakamira kunogona kubatsira kusimudzira kutaridzika kwemapfudzi ako. Kuvhura chipfuva chako uye kudhirowa mapendekete ako kumashure kwako musana kunogona kubatsira kuvandudza mamiriro ako. Izvi zvinogona kukuita kuti unzwe uye utaridzike zvakanyanya kuva nechivimbo uye kusimudzira mafungiro ako.

Unogona here kunyatso shandura hupamhi hwemapfudzi ako?

Hupamhi hwepfudzi hunogona kuchinjirwa kune imwe nhanho. Iwe haugone kuchinja rako bhonzo chimiro, icho chinotemerwa zvakanyanya nemageneti. Izvi zvinosanganisira hupamhi hwemakoroni, chikamu chakakosha chehupamhi hwepfudzi.

Nekudaro, iwe unogona kuvaka uye kukudziridza tsandanyama mafudzi. Unogona kushandisa nzira dzekudzidzisa kuti mapendekete ako asimbe, izvo zvinoita kuti vatarise zvakanyanya uye kunakidza. Sezvo iwe uchizoda kuve nechokwadi kuti mapendekete ako anotaridzika zvakanaka-akagadzirwa kubva kumberi, parutivi, uye kumashure, iwe uchazoda kushanda ese mativi emapfudzi ako. Izvi zvinogona zvakare kubatsira kukomberedza zvakapoteredzwa, kana "kutsvedza," mafudzi.

Tarisa kushanda pa deltoids, kana delts. Izvo zvine matatu akasiyana maseti emhasuru fibers:

• Anterior deltoid. Ichi chikamu chepamberi chefudzi.
• Medial kana lateral deltoid. Ichi chikamu chepakati chepafudzi.
• Posterior deltoid. Ichi chikamu chekumashure chefudzi.

Kudzidzira kwemapfudzi akafara

Pazasi pane mashoma maekisesaizi iwe aunogona kuita kuti uwedzere mafudzi ako. Zvinokurudzirwa kuti iwe uite maekisesaizi kamwe chete kana katatu pasvondo nezuva rimwe chete pakati pezvikamu. Kutanga nemwenje kusvika pakuyera zviyereso, uye kuvaka nguva uye kusimba. Izvi zvinobatsira kudzivirira kukuvara.

Akagara kumashure kumashure

1. Gara pamucheto webhenji uine dumbbells padivi pako.
2. Bhendi kumberi uye zorora torso yako pazvidya zvako.
3. Chengetedza musana wako wakatsetseka.
4. Zvishoma nezvishoma simudza zviyero kumusoro uye kudivi kusvikira magokora ako ave pabendekete kukwirira.
5. Nyatso kukotamisa magokora ako uye tenderedza maoko ako kumberi sezvaunoita izvi.
6. Bata chinzvimbo ichi kwemasekondi mashoma.
7. Zvishoma nezvishoma dzikisa maoko ako pasi pasi kunzvimbo yekutanga.
8. Ita 3-4 seti e10-15 reps.

Chiso chinodhonza

1. Gadzira tambo yekubatanidza uye woiisa pakukwirira kwebhokisi rako repamusoro kana padiki padiki.
2. Bata tambo nekubata zvakanyanya uye udzokere kumashure kuti ugadzire kusagadzikana.
3. Gara kumashure muhudyu mako paunotanga kudhonza tambo.
4. Bvumira magokora ako kuti abude kudivi uye aenzane nepasi.
5. Dhonza tambo kumeso kwako.
6. Bata ichi chakazara chibvumirano chinzvimbo kwekanguva uchitarisa mukubata yako kumashure deltoids uye yekumusoro kumashure.
7. Zvishoma nezvishoma dzokera kunzvimbo yekutanga.
8. Ita 3-5 seti ye 15-20 reps.

Dumbbell pamberi simudza

1. Simuka wakatwasuka uine dumbbell muruoko rumwe nerumwe.
2. Isa maoko ako pamberi pako nemaoko ako akatarisana nezvidya zvako.
3. Chengetedza torso yako isingamire uye simudza dumbbell yekuruboshwe kumusoro.
4. Chengetedza zvishoma kukotama mugokora uye chanza chakatarisa pasi.
5. Simudza ruoko rwako kusvikira rwati kwirirei kupfuura kufanana nepasi.
6. Mira pachikamu chepamusoro uye zvishoma nezvishoma dzikisa ruoko rwako kunzvimbo yekutanga.
7. Dzokorora kurudyi.
8. Ita 2-3 seti ye16-20 reps.

45-degree inoteedzera mutsara

1. Nhema padumbu rako pane 45-degree inowira pabhenji.
2. Bvumira maoko ako kuturika akananga pasi apo akabata dumbbell muruoko rumwe norumwe.
3. Dzvinya mapepa ako epafudzi pamwe chete paunenge uchikotamisa magokora ako kusimudza maoko ako.
4. Chengetedza maoko ako ekumusoro zvakaringana nemuviri wako mukati mekufamba.
5. Chimbomira pamusoro pekufamba.
6. Zvishoma nezvishoma dzorera zviyero kunzvimbo yekutanga.
7. Ita 2-3 seti ye6-12 reps.

Musoro wepamusoro wepafudzi

1. Simuka wakatwasuka uye ubate bhero kana mabhero ekumusoro zvishoma pamusoro pechipfuva chako chepamusoro nemaoko ako akawedzera kupamhamha kupfuura hupamhi hwepfudzi.
2. Dhinda uremu hwakatwasuka wakanangana nesiringi uchichengeta magokora ako akapindirwa mukati.
3. Chengetedza simba mumakumbo ako, pasi kumashure, uye musimboti wekuyera.
4. Yakaderera kuti udzokere kunzvimbo yekutanga.
5. Ita 2-3 seti ye5-8 reps.

Uchakurumidza sei kuona mhedzisiro?

Iwe uchanzwa mhedzisiro isati yaonekwa zvinooneka. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita zviviri kana zvitatu pavhiki kweanenge maminetsi makumi maviri, unokwanisa kuona mhedzisiro mukati memavhiki mashoma kana mwedzi. Mhedzisiro inoonekwa inogona zvakare kutsamira pazvinhu zvakaita sehukuru hwemuviri wako, huwandu hwemafuta emuviri, uye chikafu. Inguva yakareba sei uye yakasimba yako yekurovedza uye yako yemitezo nhanho inogona zvakare kukanganisa mhedzisiro.

Taura nachiremba wako

Nguva dzose taura nachiremba wako usati watanga chirongwa chekurovedza muviri. Izvi zvinonyanya kukosha kana uine chero kukuvara kana kutsva kurovedza muviri. Usaite chero maekisesaizi anokonzera kurwadziwa kwakanyanya kana kusagadzikana. Iwe unogona kuda kurovedza pasi pekutarisirwa kwehunyanzvi hwakadzidziswa.

Shandisa chenjedzo kana uine matambudziko emoyo, yakakwira BP, kana chero imwe mamiriro anogona kukanganiswa nekurovedza muviri. Inogona kunge iri zano rakanaka kutanga neyakajairika tsika, senge iyo yoga, kana uine BP yakakwira.

Vaka zvishoma nezvishoma maererano nehurefu uye kusimba kwekudzidzira kudzivirira kukuvara. Nguva dzose shandisa kuenderana kwakaringana uye kumira kwakanaka kana uchiita chero kurovedza muviri. Ita shuwa kuti haunetseke, kumanikidza, kana kumanikidza chero kufamba. Shandisa uremu hwakakodzera husina kunyanya kurema.

Kutora

Ive nekuchenjerera paunotanga chirongwa chitsva chekurovedza muviri. Kana iwe uine chero chakakosha kunetseka kana nyaya, taura nachiremba wako usati watanga. Gadzira chirongwa chekudzidzira uye unamatire pairi. Iva anoenderana uye yeuka kuti zvinotora nguva kuti uone uye chengetedza mhedzisiro.

Tanga zvishoma nezvishoma uye zvishoma nezvishoma wedzera nguva uye kusimba kwekushanda kwako paunenge uchikwana. Tarisa pamapfudzi ako kakati wandei pasvondo. Bharalisa kunze kweakasara ako maitiro ekurovedza muviri kuti usimbise iyo yasara yemuviri wako. Sanganisira kurovedza muviri pamwe.