Kumira kunokanda pamakumbo akarurama kunowanzoti "kufa". Iyi ndiyo yakasiyana-siyana yakaoma yekushanda kwekuti masangano ezvemagetsi anoshandisa kuumba musimba mashoma, kupa chimiro chakakurumbira kumuviri uye kuparadzanisa kunooneka kwehudyu uye zvigaro.
Kuratidzika kwekutengesa pamakumbo akarurama: kubatsira vakadzi
Pasinei nekuti kuvakadzi iyi inoshanda zvakaoma, zvinowanzobatanidzwa mukurevedzwa kwekureruka mumakwikwi akasiyana-siyana emakumbo. Ichokwadi ndechokuti masimba ehutachiona anokonzera kushandiswa kwezuva nezuva kweakoriyori: simba rakawanda rinowedzera pane basa rinokosha remusanganiswa kupfuura pamafuta, izvo zvinobvumira kupisa zvinowedzera makoriki ane zvokudya uye kupedza "zvekare" mafuta, pasina kuunganidza zvitsva.
Mukuwedzera, ichi chiito chinobatsira pakuumbwa kwezvimwe zvakanaka mabheti: kudzidza kwakadzika kwe gluteus maximus kunopa mhinduro yakajeka munguva shoma shoma. Zvakakosha kuti uongorore zvakasimba simba rako pachako uye iva nechokwadi chekuita basa racho mushure mokunge uchitonhora kuitira kuti urege kukuvadzwa mune zvemitambo nemimwe migumisiro isingafadzi.
Tambanudza majeko akajeka: ndeapi mapoka emasumbu anobatanidzwa?
Tambo tsvimbo pamakumbo akajeka anoshandisa mutsara muduku, asi inokubvumira kuti uishandise zvakanyanya uye zvakanyatsonaka.
- nyundo,
- Kururamisa kwemutsana,
- misi mikuru yakakura,
- forearm,
- mutezo mukuru we gluteus.
Pasinei nokuti chokwadi chiitiko chacho chinokanganisa hutundu hwemhando dzakanyanya, kusina basa iri kubva purogiramu yekudzidzisa inganganisa. Inobatsira kukurumidza kukura kwemasimba uye kuwedzera kwemasimba mashoma, uye kunyange kana iwe chete uchiita uchikwevera pamakumbo akajeka, kusingaverengi maitiro anosara, chiitiko chacho hachizovi kwenguva refu mukuuya.
Zvinonyatsozivikanwa kuti kushandiswa kwekufa kwekufa kunobatsira kuwedzera kubudiswa kwe testosterone - hormone inokonzerwa nekukura kwemisimba. Nokudaro, nokuita basa iri roga, iwe unogona kukurumidza kuwedzera kuwedzerwa kwemasumbu mumuviri wose.
Kufa pamakumbo akajeka: sei zvakafanira kuita?
Iyi shanduro yekufa inobatanidza zvinyorwa zvechikoro (chekuita) kutengesa uye Romanian. Zvisinei, kunze kwezvose zvingasarudzwa, uyu unomesa nhamba shomanana yemapoka emisimba, iyo ndiyo yakaoma zvikuru mukugadzirisa uye inopa migumisiro yakaoneka zvikuru.
- Simuka zvakananga, ruramisa mapepa ako, udzidzore shure, uchinge wakanamatira mucheka kumashure, uchikanda chifuva chako mberi. Chengetedza chinja chako chakafanana nechomukati. Isa tsoka dzako pahupamhi hwemafudzi ako uye ruramisa mumakumbo ako, tora kufema kwakadzika.
- Tora bharu nechepamusoro-soro kubva kumusoro, kuparadzanisa maoko ako zvishoma kupfuura mapepa ako. Michindwe inofanira kuve yakarongwa pachavo uye inowanikwa kune rumwe rutivi rwechiuno, asi pasina mhaka inopikisana navo.
- Kuparara pamakumbo akajeka kunogona kuitwawo nemakumbo embeu, kunyange zvakadaro munyaya iyi zvakakosha kuti usakanganwa kutarisa kurema pakati pavo: maoko anofanira kurambana akarambana kupfuura mapepa. Panyaya iyi zvinonyanya kuve nyore kushanda nebha, sezvo maoko akachengetwa uye haadi kuwedzerwa kuwedzera kwemahara.
- Paunenge uchibata kusvibisa kwechisikigo (kureva, kwete kutenderera kumashure), zvinyoronyoro kubvisa mapepa kumashure, uchiita kuti muviri upfuurire kusvika kuma 90 degree (kureva, pasi pechitsiko, basa racho rinofananidzwa pasi). Muchiitiko ichi, bhari yebar kana dumbbell inofanira kufanana nemakumbo.
- Wakazosvika kumatope makumi mapfumbamwe nematanhatu, nekukurumidza, asi unoshandura zvakajeka kutungamira kwekufamba: kuchengetedza ruvara rwemhuka rwemashure, kubvarura zvigaro mberi, ruramisa torso uye utore nzvimbo yekutanga.
- Mushure mechikamu chakaoma zvikuru chekudzoka, chengetedza.
Zvakakosha kutevera mirayiridzo zvakakwana uye kuchengetedza tsoka dzako zvakakwana, uye mushure mako nekunatswa kwechisikirwo. Chero munyaya iyi, chiito chacho chinokubvumira kuti uite zvakanaka mishonga inofanirwa nekudzivisa kukuvadzwa.