Kazhinji kazhinji vakadzi vanotya kudzidzira nemaoko, sezvo avo vanoda kutendeukira ivo pachavo, kana vasina kukwana, asi muviri wechikadzi mumurwi wemurume wemisungo hazvina kukwana. Rega ndikubvise iyi nhema: barbell exercises kuvakadzi vanogona kuita kuti makumbo ako uye madonzvo ave akaoma uye akanaka, uye "murwi wemisungo" inogona kuonekwa chete kana uchidya huwandu hwemaoriyamu nokuda kwetsika yemasumbu, kana kuti hormonal supplements (testosterone). Nekudya zvinovaka muviri uye kudzidziswa simba kwemaser, mafomu ako achangowedzera kuvakadzi. Funga nezvemashoko makuru ezvidzidzo nekombodhi yemusha:
Complex of exercises
- Ngatitangei nehutano hwekudziya-up maitiro nemaoko nedhimboni. Tinotora bhora nemaoko ose nemaoko akabatanidzwa zvakare uye tinomira pamberi pedu mumakumbo akajeka. Makumbo acho akawedzera kupfuura mapepa, kumashure iko kunyange, kutarisa kuri mberi. Kusungira maoko mumaoko ejoka, simudzai bhar (kana bhar) kune chigunhi, uchiita basa guru pa bicep . Kudzokorora: 8, inosvika: 3.
- Chiitiko chinotevera neye barbell ndeyemakumbo. Tinosimudza bhari, tinoisa misoro yedu pamapfudzi edu. Tsoka pamwe chete. Isu tinoita pasi re squats kumakona mumabvi akabatana 90 degrees uye kudzokera kunzvimbo yekutanga. Kudzokorora: 12, Nzira: 3.
- Zvadaro tinoita chiitiko chakafanana, asi neklasiki yekuisa kwemakumbo. The barbell iri pamapfudzi, makumbo akafukidzwa-kuputika kunze. Ita zvakadzika zvikwata, kana iwe uri pachikwata chekutanga, iwe unogona kutora squats nehafu-squats. Kudzokorora: 15, inosvika: 3.
- Tinopedza dambudziko redu rekudzidzira nebhasi nekujekesa kwemisungo yemashure. IP - the main stance, the bar in the classic grasp in front of him below. Isu tinoita squat kusvikira bhari iri pasi pemabvi. Muchiitiko ichi, kusvibiswa mumusana kumashure kunodiwa kuitira kuti usapinda kuwedzerwa nekukuvara. Zvadaro tinozodzokera kuPI, tichiisa pfungwa mukati memashure, kumashure - makumbo. Kudzokorora: 20, inosvika: 2.