Benci Svend: kayan, mai amfani da kuma sake dubawa

Kowane dan wasa yana da nasa tsarin, shirin, hanyoyin da dabarun domin ci gaba daga cikin kirji tsokoki. Benci Svend - isa, amma dã muminai manta hanya don horar for talking ƙirãza.

Mahaliccin da hanyar

Karlsen Svend, Norwegian bodybuilder, shi ne mahaliccin "rarity" Hanyar yin famfo da kirji tsokoki. Ya ce dan wasa - ya lashe yawa gasa - a kan su kafadu yana da uku Turai da kuma daya duniya rikodin. A wani lokaci sai ya quite da kyau a san, da yawa za su tuna da babban mutum a kan wannan kalmar "The ikon da Viking!", Wanne ya ko da yaushe ihu a lokacin gasar.

Don hanyarsa na famfo da kirji na bukatar biyu fanke - cikakken motsa jiki domin motsa jiki.

Tun da wannan darasi ya dade da aka manta, abu ne mai wuya a cikin dakin motsa jiki wani zai yi amfani da shi. Idan kana so ka mamaki da abokan aiki, ya fara gudanar da wannan darasi, wanda shi ne quite tasiri.

Gargajiya yi dabara

Muna bukatar mu dauki biyu pancakes daga tushe, yin la'akari game da 5 kg. Idan ya cancanta, da nauyi za a iya rage kuma sannu a hankali kara da shi.

• An fara matsayi. Pancakes impacting hannunsa a cikin kirji, makamai ya kamata a lankwashe à a ga magincirõri, kuma ku magincirõri nuna a daban-daban kwatance.
• A cikin exhale, kamata girbe pancakes a gaban ka a kirji matakin ko dan kadan kiwon su dabĩnai da matsi sosai karfi cewa pancakes ba auku zuwa bene.
• Mu koma ga farawa matsayi, ta haka ne zasu maimaita wannan aiki kamar yadda sau da dama kamar yadda shi ne ga kowane mutum.

A duban farko alama sosai sauki, amma a gaskiya ne yafi rikitarwa Svend benci. Don fara da, zai kasance da wuya idan za ka iya yi aiki fita da mai m nauyi. Don horar da mutane, wanda wannan benci ne mai sauki, ba za ka iya yi da uku fanke, a wannan yanayin, da kisan zai zama da yawa wuya.

Motsa jiki da dumbbells

Idan ka yi wannan motsa jiki a gida da kuma ba ka da a stock pancakes, kada ku damu - wannan darasi za a iya yi tare da dumbbells. Weight aka zaba akayi dace da matakin na dacewa. Don fara, kokarin kai biyu dumbbells na 5 kg, sa'an nan ka iya ƙara nauyi. Dumbbell presses da juna da kuma kaiwa ga kirji, magincirõri saki. Shakan kuma latsa dumbbells a gaban ku, exhale baya a gaban matsayi.

Svend benci labaru da dumbbells ba wuya da dabara na kisa, amma nauyi isa jiki. Wannan hanya ba wani tasiri dabara domin Bodybuilders, wajen, shi ne amfani ga general jiki ci gaba.

Darasi maƙaryaciya

Wannan dabara ne a bit kamar classic dumbbell benci latsa, amma da suka kamata a kiyaye a layi daya da guga man tare. Wannan halitta mai yawa danniya a kan pecs. Ƙetare da hannuwansu, magincirõri yayin yadu bred a magangara mafi ƙasƙanci aya daga cikin kirji tsokoki an rage lokacin da motsi ya fara dumbbells zuwa wurin farawa matsayi. Benci Svend maƙaryaciya ne mafi dace wa da binciken daga cikin kirji tsokoki da haske nauyi, fiye da yadda wani asali motsa jiki.

Amfanin motsa jiki

Ga mutane da suke so su muhimmanci cika kirjin su tsokoki, da m benci Svend. M wannan darasi ne mai sauqi qwarai da kuma ba ya bukatar yawa fasaha. Duk da haka, idan kai wani} wararre bodybuilder, wannan benci ne a bit m, kuma ba za su kawo muku abu mai yawa mai kyau a matsayin sana'a. Har yanzu jiki yi benci Svend wuya saboda ba kowa zai iya kai biyu pancakes a 10 kilo. Saboda haka, shirya kanka daidai a gare ku ne wani motsa jiki a matsayin babban ko matsayin karin.

Wannan darasi ne shakka wani kokarin a kan pectoral tsokoki, da sabon shiga sau da yawa koka da cewa sun ci gaba cramps a kirji. A wannan yanayin wajibi ne a yi hutu saboda haka jikinka ya ce game da zama gaji.

lokacin da kuskure

'Yan wasan da suka farko yi benci latsa, korafin cewa shi ba ya bayar da sakamakon. A gaskiya, sakamakon haka ne, bayan da farko m, kuma idan wani mutum ba ya lura da shi, sa'an nan ya benci Svend ba daidai ba. Kowa kuskure:

• nadawa baya, don sauƙaƙe.
• Sa yatsunsu a cikin ramukan don pancakes - shi ma sa shi sauki.
• da yawa saki magincirõri,
• idan kana yin wannan aikin ba fanke, da kuma dumbbells, suna haramta wa asali baya.

The ma'anar wannan darasi ne abin da hannãyen aka tam guga man da pancakes / dumbbell.

Wani darasi a bodybuilding iya haifar da mumunan rauni zuwa wani dan wasa da cewa bai faru ba a wannan yanayin wajibi ne a san da wadannan:

• Yi amfani kawai da nauyi da wanda kage, ba kawai dauki pancakes zuwa 10 kilo, idan ba ka tabbatar da na kansu.
• ba lallai ba ne su daidaita ga magincirõri cikakken, don haka ba za ka iya ja da jijiyoyin.
• bi dace numfashi.
• Sarrafa ka dabino idan ka sassauta su, da pancakes iya sauke ka dama a kan ƙafãfu, kuma haka kai ga dogon lokacin da rauni.

Comments game da motsa jiki

A musamman forums da 'yan wasa da suka san da wannan dabara na famfo da kirji tsokoki, da barin game Svend manema reviews. Men magana game da kyau danniya tsokoki bayan kisa. Mutane da yawa quite yi 3-4 kafa na 10 sau don samun ake so sakamakon, yin benci Svend, amfanin imbin motsa jiki. Har ila yau, mutane suna cewa gida ne mafi kyau motsa jiki da cewa za ka iya tunani na, ba tare da masu sana'a kayan aiki. An lura da cewa a lokacin da benci labaru da dumbbells sakamako ne mai kyau isa, ba ya fi pancakes.

Mata aikatawa benci Svend kuma lura da kyau sakamakon. Ga 'yan mata shi ne kuma muhimmanci ga lilo your Abs da makamai, wannan aikin yana taimaka musu wajen yin haka. A ciki na makamai da kuma latsa samu kaya, game da shi, da cimma da ake so sakamakon.

A general, musamman shafukan da ake samu a yawancin kyau sake dubawa daga biyun da manema game da mata da kuma ta maza.

binciken

Saboda haka Svend benci za ka iya yi:

• pancakes daga mashaya (da gargajiya version).
• don ba da ciwon wannan kayan aiki, yana yiwuwa su yi amfani da al'ada dumbbells (su dole ne a guga man da juna).
• Kwance a kan mayar da dumbbells.

Idan kai ne mai sana'a bodybuilder, to, wannan motsa jiki ne dace kawai ƙarshen motsa jiki, a cikin hali na wani dan wasa ko wani mafari motsa jiki a gida shi iya zama da kuma yadda na asali.

Aiwatar da benci yiwu duka biyu mata da maza. Good load a kan pectoral tsokoki wajibi ne ga duk.

Domin kada ya cuta kanka a lokacin da motsa jiki, bi da aminci dokoki: Kada ku riƙi yawa nauyi, kuma kada ka yi kokarin cikakken tsara a layi ga magincirõri, don haka kamar yadda ba su samun wani sprain.

Benci Svend quite wuya a yi a cikin jiki jirgin sama, yana daukan dogon motsa jiki ya dauki nauyin fiye da biyar kilo. Ka tuna cewa aiwatar da tsoka famfo fairly lengthy da bukatar m haƙuri, kuma m maimaitawa wannan darasi a kan lokaci zai zo da ake so sakamakon.