Arnold kurwisana - nzira yekureva nhema, kugara uye kumira

Arnold Schwarzenegger ndiyo inofanirwa nevatambi vakawanda vanobatanidzwa pakuvandudza muviri wavo. Kuvonga nekuziva kwake uye ruzivo rwemasimba masangano, mutambi anozivikanwa uye mumiriri wemuviri akapa basa rakasiyana-siyana rokushanda pamafudzi.

Arnold kurwisana - ndezvipi zvisimba zvinoshanda?

Pamusana pekuti panguva yekushanda, maoko anoita shanduko, maitiro emhando dzakasiyana anobatanidzwa mubasa racho. Mazhinji emutoro anowira pamatanda matatu ezvinyorwa zve deltoid. Zvinofanira kutariswa kuti mushandi wekudhinda weArnold unotanga mavara emucheka asina kukonzerwa mumichina yekare, saka mapepa acharatidzika seakawanda. Mukuwedzera, zvinodarika, trapezium, chikamu chepamusoro chepectoral muscle, pamwe nejagged uye mushure mutsvuku inobatanidzwa mubasa racho. Arnold's wrist exercises muscles during the exercise all, which affects the efficiency.

Arnold's wrestling technique

Schwarzenegger aigara achibhadhara zvakanyanya nzira yekuita maitiro, pasina izvo zvisingakwanisi kubudirira. Pane mazita mashoma anokosha anofanirwa kuonekwa kana achiita Arnold's press.

1. Usati waita basa racho, unofanirwa kutambanudza mapepa epafudzi, uchiita kutenderera uye kuwedzera.
2. Vakawanda vanoita chikanganiso chekushandisa pakutanga kuwanda, asi iwe unofanirwa kunyatsoongorora unyanzvi hwako uye kuziva nzira yakarurama yekuuraya, unofanira kutanga nehomwe duku.
3. Iwe haugoni kubata kufema kwako, saka exhale inofanira kunge iri pamabasa, ndiko kuti, pakushanda kwebhenikiti yekudhinda.
4. Kutakura mhirizhonga yaArnold, nzira iyo inofanira kuonekwa zvakajeka uye isina kushanduka, yeuka kuti haugoni kusimudza dumbbells nejerks, sezvo izvi zvinowedzera mutoro pamusana.
5. Nekuwanda kwekudzokorora, iwe unofanira kusvika zvishoma nezvishoma kuti uite maitiro 8-12 mu 3-4 nzira.
6. Pakupedzisira kwehukuru hwechikwata ichi, zvakakosha kuita mushizha sepamusoro sezvinobvira kuti upiwe chikwata chepamusoro chemasumbu e deltoid.
7. Usagunzva zvidzitiro zveumwe neumwe pamusoro pekufamba. Kana iwe ukasateerera mitemo iyi, iyo inokanganisa kukwirira kwekufamba uye inogona kukuvadza.
8. Zvakanakisisa kuita Arnold's press pakutanga kwekudzidzira bhandi refudzi, sezvo chiito chacho chinopisa zvakasimba masuru.

Arnold's Bench Press

Izvi zvakasiyana-siyana zvinoshandiswa zvinosarudzwa uye zvakanakisisa kuzviita pabhenji nekumutswa kumashure iyo inotsigira kumashure mune chinzvimbo chaipo. Izvi zvinonyanya kukosha kune Vakatanga, nokuti semubairo wekuita mutsara nemakanganisa unogona kukuvadza musana. Hwende reArnold rakagara nemagumisiro rinopiswa maererano neurongwa hunotevera:

1. Gara pabhenji uye shandisa zvinyorwa zvako kumashure kana kuzvichengetedza mberi. Bata dumbbells pamapfudzi nemaoko ako iwe pachako.
2. Ita zvishoma nezvishoma mutsara, uye apo zvinyunyuta zvichisvika paziso, iwe unofanira kutanga kutenderera. Usatanga kuita zororo pamberi pechinhu chakataurwa.
3. Apo michindwe iri pamwero we korona, inofanira kutungamirirwa kumusoro. Apo maoko akazara zvakakwana pamusoro pemisoro, zvinyorwa zvinofanira kunongedzwa mberi. Pakupera kwechikwata chacho, ita zvimire nekudzima.
4. Kudzokorora nzira yekufambisa, chete mune zvakasiyana, ita maoko ako pasi, kutora nzvimbo yepakutanga.

Arnold bench press

Vamwe vatambi vanofarira kuita basa racho pavanomira, asi munyaya iyi, mutoro uri kumashure unomuka, unogona kutungamirira kukuvadza, saka iva nechokwadi chokuti mushure mako uri munzvimbo inotarira mberi. Pamusoro pekuita zvakanaka sei Arnold's bench press, inotsanangurwa pamusoro apa, chinhu chikuru hachisi chokugadzirisa shure kwako. Zvakakosha kuziva kuti chiitiko ichi chinowedzerawo kutakura mapuranga emakumbo emakumbo e deltoid.

Arnold's Bench Press

Vamwe vatambi vanoita basa racho uye kubva panzvimbo yakatarisa, iyo inokubvumira kubvisa mutoro kubva mumupfu. Mutsara wakadaro Arnold Schwarzenegger unoreva kubvumirana nemhando dzakasiyana-siyana:

1. Zvakakosha kugara pachigaro chekutenderera, kuisa rutsoka rwakakwana pasi.
2. Chengetedza dumbbells pedyo nemapfudzi ako, uye uite bhizimisi rinotsanangurwa sezvarondedzerwa kare.
3. Inokurudzirwa kuchengetedza kurema kwakamanikidzwa kurwisana nebhenji uye kwete kumutsa musana wako.

Arnold kurwisana kwevasikana

Kuti uve nemuviri wakagadzikana, hutano hwakanaka hunofanira kubhadhara kukurudzirwa kwemapoka ose emasumbu uye mapepa, kusanganisira. Nokuda kwechikonzero ichi, zvakakodzera kukwinyorwa kwaArnold, nzira yekuita nekuda kwevasikana haisi yakasiyana nehuwandu hwemurume, asi pane zvimwe zvinhu zvinokosha kufunga nezvazvo:

1. Zvakakosha kutanga kutanga kudzidziswa nehope shoma yekuziva nzira. Kuwedzerwa mutoro kunofanirwa kuve nyore.
2. Kuti kuvandudzire aesthetics yemusununguko wemisungo, zvakakosha kuwedzera nhamba yekudzokorora.
3. Usatya kuti mapepa acho achava makuru, nokuti nokuda kweizvi iwe unofanirwa kushandisa nehuwandu hwekurema uye utora zvakawanda zveprotini .