Kudzidzira kumashure: 6 kurovedza muviri uye maitiro ekuita

Zvemukati

• 1. Mberi kudhonza
• 2. Yakataurwa pulley
• 3. Mutsara wakakombama
• 4. Kuongorora kwenyika
• 5. Reverse nhunzi
• 6. Surfboard

Kudzidziswa kwekumashure kwakakamurwa nemapoka emhasuru iwe aunoda kushanda pawo, uye anofanirwa kuratidzwa nehunyanzvi hwekudzidzira muviri maererano nechinangwa chemunhu. Nekudaro, kurovedza muviri kunoshanda kumusoro kwekumashure, kwepakati uye nedunhu rembariro kunogona kuratidzwa, uko kunogona kuitwa mumaseti matatu e10 kusvika ku12 ekudzokorora, kana maererano nekutungamira kwemurairidzi.

Nekudaro, kuti mhedzisiro iwanikwe, zvinodikanwa kuti iko kudzidziswa kuitwe zvakanyanya uye nekuremekedza iwo madhairekitori anodikanwa maererano neakateedzana ekudzokorora uye mabhureki. Mukuwedzera kune hydration uye chikafu chine hutano uye chakaringana, icho chinofanirwa kutungamirwa neyeanovaka zvinoenderana nechinangwa.

1. Mberi kudhonza

Mukudhonza kwepamberi, kunozivikanwa sechisimudziso kumberi, iko kurovedza kunoitwa wakagara wakatarisana nemuchina. Wobva waisa maoko ako pachibato, uya nebhawa kuchipfuva chako. Kuti kufamba kwacho kuitwe nemazvo, torso haifanire kuita kuti kufamba kuenda kumberi nekudzoka, senge kumashure nekudzoka, maoko chete ndiwo anofanira kufamba. Chiitwa ichi chinonyanya kushanda pamhasuru yepakati-kumashure, inonzi latissimus dorsi.

2. Yakataurwa pulley

Iyo yakasimbiswa pulley inogadzirwa yakagara, nechiso chakatenderedzwa chakananga kumushini uye yakatwasuka mbichana. Ipapo munhu anodhonza mawoko, anoita kufamba kubva kumusoro kusvika pasi kuvhura nekuvhara maoko.

Kufambisa kwechiitwa ichi kunoshanda mhasuru dzese dzekumashure, asi kunyanya iyo inoenda kubva pakati kusvika kumagumo, inonzi latissimus dorsi, uye tsananguro yechiitwa ichi ichave yakanyanya kutarira kumuzasi.

3. Mutsara wakakombama

Kuti aite sitiroko yakakombama, munhu wacho anofanira kusendamira torso kumberi zvishoma obata bhawa nemaoko chinhambwe zvishoma kure netambo yepafudzi. Wobva watanga kufamba nekuchinjisa magokora, kuunza bhawa kuenda padumbu wobva wadzokera kunzvimbo yekutanga kutonga kufamba.

Ichi chiitwa chinoratidzirwa kushanda tsandanyama dzepakati uye dzekumashure kumashure, inonzi, yepakati trapezius, infraspinatus uye latissimus dorsi.

4. Kuongorora kwenyika

Kufa kunze kwekushanda mhasuru dzakatenderedza musana, lateral yekumashure uye lumbar dunhu, zvakare inovandudza mhasuru dzekumashure kwehudyu uye glutes nedumbu, ichionekwa seyakazara uye inonakidza kurovedza kune avo vari kutsvaga hypertrophy.

Kuti uite wekufa, munhu anofanira kunge aine tsoka dzakaenzana upamhi nemabvi uye maoko akaenzana upamhi semapfudzi. Zvino, mukufamba kwekutora bhawa pasi, simuka kusvikira wanyatsomira, nedanda padumbu rako wobva wadzokera kumafambiro ekutanga nebhawa riri pasi, uchichengeta musana wako nguva dzose wakatwasuka uye wakadzikama.

5. Reverse nhunzi

Kuti aite chiitiko ichi, munhu anofanira kugara akatarisana nemuchina, chipfuva chakatarisana nebhenji. Wadaro, tambanudza maoko ako kusvikira iwe wagona kubata mabara pamidziyo, nemaoko ako akatwasuka, avhure kusvikira iwe wanzwa nyama dzeshure dzichitambiswa.

Iyo mhasuru yakashanda pane yekumashure kubhururuka ndeiya kubva pamutsipa kusvika pakati pekumashure, inonzi rhomboid, posterior deltoid uye yepasi trapezius.

6. Surfboard

Bhodhi rinogona kunge riine nzira dzinoverengeka dzekuzviita, asi zvakajairika zvinoitwa padumbu rako, kuzorora pamaoko ako nemakumbo, mhasuru yakashanda muchiitwa ichi ndiyo trapezius yakazara, iyo inotangira pamutsipa uye inokwira kusvika pakati musana.

Kunze kwekusimbisa mhasuru, bhodhi rinogona zvakare kubvisa marwadzo ekudzokera kumashure uye rinoshanda rese dumbu. Tarisa uone mamwe mabhodhi mhando.