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Kunyangwe kunyura kuchitaridzika senge kuri nyore kurovedza muviri, vanogona kupokana nesystem yako yese. Iwo akanaka ekuzviparadzanisa mashandiro ayo anogadzira ako triceps uye anopa yakakodzera fomu kumaoko ako.
Uyezve Verenga: Isingazivikanwe Hutano Kubatsirwa KwaRasam
Izvo zvinogona kuitwa chero kupi kungoita sekupushira-kumusoro. Iwe unogona kushandisa chigaro pamba kuita madhipi kana iwe unogona kushandisa muchina mune yekurovedza muviri. Vazhinji vedu tinotarisira pasi madhipi asi mabhenefiti avo haatarisirwe pasi.
Maitiro ekuita: Zano rose ndere kufambisa muviri wako kumusoro uye pasi uchishandisa maoko ako mhasuru kuitira kuti triceps yako iwane dambudziko. Nyore isa maoko ako pachigaro kana chero imwe bhawa.
Bhendesa zvishoma usingafambise tsoka dzako uyezve simudza muviri wako zvishoma. Dzokorora izvi kakati wandei uchiteerera kune ako triceps. Iwe unogona kuita uku kurovedza pamatanho zvakare nekuisa maoko ako padanho uye nekuisa makumbo ako pane imwe nhanho. Zvisinei, zviite nokungwarira kuti usakuvara.
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Batsirwa # 1
Ichi chiitwa chinosanganisira kuchengetedza maoko ako netsoka dzakamira uye kufambisa rakasara muviri kuisa mutoro pane ako triceps. Nekudaro, ihwo hukuru hwepamusoro hwekudzidzira muviri hunopokana nemhasuru dzako munzvimbo iyoyo.
Batsirwa # 2
Uku kurovedza kunogona kuvaka huwandu pane wako wepamusoro muviri. Sezvo kufamba uku kuchipinda nemhasuru dzepamusoro dzemuviri, dzinowana kupokana uye dzinowanzo kukura nekukurumidza.
Batsirwa # 3
Ichi chiitwa chinobatsira kupfuura pushup sezvaunowanzo simudza huremu hwemuviri wako wese uchidhira.
Batsirwa # 4
Iwe unozokudziridza zvishoma nezvishoma simba mumaoko ako sezvavanoshanda nesimba mukufambisa muviri wako uchiita madhiri. Maoko uye chipfuva chako zvinowedzera kusimba kana uchigara uchiita dhipi.
Batsirwa # 5
Ivo vanofarira kugadzira muviri wakaita seV havafanire kufuratira madhiri. Uku kurovedza kana uchiitwa nguva zhinji uchishandisa kubatika kwakawanda, kunobatsira kuvaka iyo-yakaumbwa-yepamusoro muviri.
Batsirwa # 6
Uku kurovedza hakungobatanidze ako triceps, asi zvakare zvinonetsa mapfudzi ako, zasi kumashure, chifuva uye maoko epamberi.
Batsirwa # 7
Uku kurovedza zvakare kunokutendera kuti uzvipikise nekungoedza zvimwe zvakasiyana. Kungokudziridza kubata kunogona kubatsira.
