14 Kudzidzira Kusimbisa Kudzoka Kwako neCore

1 - Dumbbell Pullover

Ichi chiito chinokonzera maruva ose kune rumwe rutivi rwemashure uye pamwe nechomuviri uye pasi kubvira uchibatisisa iwe bhulogi. Basa racho rinoratidzwa richishandisa bhodhi rekushandisa asi rinogona kuitwa pabhenji kana danho kuitira kuti ugadzikane.

1. Nhema inotarisana pamusoro bhora rine musoro uye mapepa anotsigirwa, kureruka kuzorora pamusoro pechifuva.
2. Chengetedza glutes ikakonzerwa kuti isimudze muviri muhuturo bhuni, uchiita mutsara wakarurama kubva pamabvi kusvika kumusoro.
3. Tora uremu hwakananga kumusoro pamusoro pechifuva, maoko akangotama. Iwe unogona kubata chibvumirano kune rumwe rutivi kana kushandisa mushonga webhu.
4. Kuchengeta muviri wakasimba uye wakasimba, zvishoma nezvishoma kuderedza uremu huri shure kwako, kuchengeta zvidzitiro zvishoma zvishoma.
5. Itai kuti uremu hure zvakanyanya sezvo iwe unogadzikana unobvumidza uye edza kuti urege kuderedza uremu pasi pemusoro wako.
6. Shandisai mushure mutsva kuti muswededze uremu mushure mechifukidzo uye muzadze 1-3 seti 10-16 reps

Mazano

• Kana iwe usati wamboita basa iri, ita zvekuita pasi kana bhenji usati waedza kuri bhora.
• Tanga nechimwe chiedza chekuita maitiro akanaka uye kutonga.
• Kana uine zvinetso zvepfudzi, tya chiito ichi.
• Zvakanaka zvakare kuti uchinzwe kuchinja uku mumatatu uye muchifuva uye shure.

2 - Barbell Pullovers

Ichi chiito chakafanana ne-pullover dumbbell asi, kuburikidza uchishandisa barbell, iwe unowedzera kusimba kune kufamba uye unowanzoita kuti uwedzere kuwedzera. Nemhaka yekuremera kwakaremara, unoita izvi nekufamba nemakumbo ako akatenderedza kuti upe humwe hutungamiri nekugadzikana.

1. Nhema inotarisana kumusoro bhora rine musoro uye mapepa anotsigirwa, bhora iri pamusoro pechifuva nemabheji akasungirirwa.
2. Chengetedza glutes ikakonzerwa kuti isimudze muviri muhuturo bhuni, uchiita mutsara wakarurama kubva pamabvi kusvika kumusoro.
3. Kuchengeta zvikwereti panzvimbo yakatarwa, tora uremu uye shure kwe musoro iwe kusvika pauri wakachengeteka uye unonyatsogona.
4. Chengeta iyo isina kusimba uye muviri wakasimba.
5. Shandisai mushure mutsva kuti muswededze uremu mushure mechifukidzo uye muzadze 1-3 seti 10-16 reps

Mazano

• Kana iwe usati wamboita basa iri, edza naro nechigumbuso chekutanga.
• Kana uine zvinetso zvepfudzi, tya chiito ichi.
• Zvakanaka zvakare kuti uchinzwe kuchinja uku mumatatu uye muchifuva uye shure.

3 - Barbell Row

Iyo mutsara webhutori imwe chete yakasiyana-siyana yemigwagwa ye bentover uye inokubvumira kushandisa zviyereso zvakakosha paunenge uchishanda yese misumbu yemushure. Ngwarira nebasa iri uye iva nechokwadi chokuti abs yako inobvumirana kuitira kuchengetedza pasi yakaderera iwe uchikotama.

1. Uine netsoka nechepamusoro-soro-kure uye unobata zvishoma kupfuura mafudzi ari pavharo, benderera mberi pachiuno kusvikira iwe uri munenge 45-degree angle. Chengetedza mapepa kumashure, mabvi akadzikamisa zvishoma uye iyo isina kusimba uye kutarisa zvakananga mberi.
2. Tanga chikwata nekutora mutoro kunze pamberi pemabvi.
3. Bend the elbows uye kubvumirana mushure kuti ubvise huremu kuberlybutton, uchitevera mutsara wemakumbo.
4. Uyai nemabheji achangobva kupfuura torso uye fambisa kumashure.
5. Pasi pasi uye dzokorora kwema 1-3 seti 8-16 reps

Mazano

• Iva nechokwadi chokuti abs yako yakabatanidzwa. Kana izvi zvichikuvadza musana wako, tya chiito ichi kana kuchinja nzvimbo yako.

4 - Barbell High Row

Bharbell High Rows yakafanana nemitsetse yakasara kunze kwekuti iwe wakanamatira kusvikira torzi yakafanana nechomukati, iwe unobata bhari nemichindwe inotarisana mukati uye iwe unokwevera bharti kuenda kuchipfuva chako pane kupinda mudumbu rako. Nemhaka yokuti uri munzvimbo iyi, unoda kuwedzera kuwedzera kwekufamba uku.

1. Uine netsoka dzinenge dzakasvibirira kure uye unoisa zvishoma kupfurikidza nemafudzi pabhairi, benderera mberi pachiuno kusvikira torsi yako yakafanana nechomukati. Chengetedza mapepa kumashure, mabvi akadzikama zvishoma uye iyo isiri yakasimba.
2. Bend the elbows uye bvumirana neshure kuti ubvise chiremera kumucheto.
3. Uyai nemabheji achangobva kupfuura torso uye fambisa kumashure.
4. Pasi pasi uye dzokorora kwema 1-3 seti 8-16 reps

Mazano

• Iva nechokwadi chokuti abs yako yakabatanidzwa. Kana izvi zvichikuvadza musana wako, tya chiito ichi kana kuchinja nzvimbo yako.

5 - Rimwe Arm Row

Dumbbell mitsetse inzira yakanaka yekutsvaga maronda emakumbo uye kuaita ruoko rumwe panguva, sezvinenge mune rimwe rutivi rwemutsara, rinokubvumira kusimudza zviremera zvakaremara uye kuisa pfungwa pane dzimwe nhengo pamwe ne biceps (iyo inoshandawo panguva iyi kurovedza muviri). Chinokosha kukupa kuderedza shure kumwe kutsigira kuburikidza nekusimudza rutsoka rumwe pane imwe nhanho kana kuti nhandare (sezvinoratidzwa) kana, kunyange zviri nani, kupfugama rimwe bhesi pabhenji rekusimudza nekushandisa ruoko risina kushanda kutsigira muviri wako.

1. Ita rutsoka rworuboshwe pane imwe nhanho kana nhandare uye wozorora ruoko rworuboshwe kana shanduro pamusoro pehudyu.
2. Tora chimiro-chiremera chakakura muruoko rworudyi, chidimbu mberi uchichengetedza mushure mutsvuku uye hausi mukati, uye sungirira kurema pasi kusvika pasi.
3. Bend the bow and pull it up in a rowing until it's level with the torso or just above it.
4. Pamusoro pekufambisa, fambisa mushure mushure mokuchengeta chiuno muhudyu uye pasina kubatanidzwa.
5. Pasi pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemasere zvichidzoka, uye shandura mapande.

Mazano

• Iva nechokwadi chekuti uchengetedze kufamba kwose muruoko uye usatendeuka pahudyu.
• Ingokwevera zvigunwe kumusoro kusvika kumeso.

6 - Dumbbell Rows

Imwe mitsetse yakagadzirirwa yakaisvonaka yekushanda masikati ane zviremera zvakaremara, asi iwe unogona kupokana nechezasi shure nekuita nemaoko maviri panguva imwechete. Iwe unogona kushandiswa kushandisa chiremera chechiedza pane rumwe rutivi rwemaoko uye uchengetedze mabvi ako akadzivirira kuti adzivirire pasi pasi. Kana iwe uchinzwa kurwadziwa shure, dzokera kune imwe migwagwa yemaoko apo iwe unogona kutsigira kumashure neusati uri kushanda.

1. Bhenesa pachiuno kusvikira torsi iri yakaenzana kusvika pasi kana kuti 45 degree angle, kusina uye mabvi zvishoma.
2. Tora midzi-midziyo yakaremara yakananga pasi pasina kuvhara mabheti.
3. Bend the elbows uye udonhedze zviyero kusvikira zvikwiriso zvisinganzwisisiki nemoto muchitsiko chekudhonza. Edza kuchengeta mapepa akasununguka uye kure nemakanzwa.
4. Pasi uye dzokorora zvikamu 1-3 zve 10-16 zvakare.

7 - Yakagara Row ne Resistance Band

Kushandisa bhensi yekudzivirira ndiyo imwe nzira yekusiyana nayo mutsika wekambiso dumbbell uye kuwedzera imwe yakasiyana yehukuru kuenda.

1. Putira boka rinopikisa pedo nechinhu chakasimba chakatarisana newe (kana kushandisa sangano rinosungirirwa) uye simira kana gara kuitira kuti pave nekukakavara pane bhanhire uye bendani iri pamusoro pebhokisi-urefu.
2. Bata zvinyorwa mumaoko ose, zvombo zvakananga kunze pamberi pezvigamba zvatarisana.
3. Dzorerai mushure kuti muswededze zvidzitiro mukati mechidzitiro mumutambo wekucheka.
4. Chengetedza mapepa akasununguka uye pasi uye ingokwevera zvidzitiro zvakare kumativi echikwata chemuviri.
5. Dzokera kunotanga uye dzokorora kwema 1-3 masitadhi e 10-16 reps.

Mazano

• Shandisa chirwere kusvika kune nzara band kuti uwane zvakanakisa kubva mune basa iri.

8 - Lat Pulldowns neBlack Resistance Band

Iko rinoshandiswa nekasa rakakosha pakurongedza mushure uye maoko, asi kana iwe usingakwanisi kuwana kambani yemagetsi yakashandiswa, kushandisa bhande rinopikisa ndiro chinhu chinotevera chakanaka. Izvozvo zvinoratidzwa zvinoratidza kufambisa ruoko rumwe panguva imwe chete asi iwe unogonawo kushandisa musungo wekuvhara uye unobatanidza pakati pebhanhi kumusoro kwemukova uye unoita basa racho paunofugama, pamwe nemaoko maviri panguva imwe chete.

1. Mirai kana gara uye mubatisise bhendi mumaoko ose maviri kumusoro kwepamusoro wako. Maoko akareruka kupfuura apfudzi-upamhi.
2. Gara wakananga uye uchengetedze asina kubatanidzwa.
3. Kuchengeta ruoko rworuboshwe rwakasimba, hupikisa maronda emakumbo kurutivi rworudyi kukwevera muromo pasi kune ribcage.
4. Dzokera kunotanga uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matanhatu zvichidzoka shure kushandura mapande.

Mazano

• Iwe unodzora kukanganiswa mune basa iri. Kana uchida kuwedzera zvakanyanya, bata maoko ako pamwe chete kana kushandisa boka rakakura.
• Usafambisa ruoko rusina kushanda asi, pane kudaro, hugunzva mishonga yako kuitira kuti ruoko rwako ruchengetedze zvakasimba sezvo rumwe rutivi rwunofamba.

9 - Zvimwe Dumbbell Rows

Iyi shanduro yemutsara we dumbbell inowedzera chinetso chiduku kuburikidza nekuita iwe kushandura maoko ako. Neyiyi shanduro, iwe unogona kushandiswa kushandisa zvigetsi zvemavara uye iwe uchakuwana iwe unobatanidzwa zvachose mubasa iri pamwe chete.

1. Bhenesa pachiuno kusvika pamvura yakatarisana kusvika pasi kana kuti 45 degree angle, kusina uye mabvi zvishoma.
2. Tora zviyero zvakananga pasi pasina kudzima mavheti.
3. Bend the right bow and pull the arm up until it's level or slightly higher than the torso.
4. Deredzai ruoko uye pakarepo dzokorora basa racho neruoko rworuboshwe, kuchengetedza kufamba kunonoka uye kudzora.
5. Dzorerai mapeji 1-3 e 10-16 reps zvakakwana pane imwe nhumbi.

Mazano

• Iva nechokwadi chekuti uchengetedze kubhadhara kwako kusati kwamboita musangano rose kuti ubatsire pasi.
• Kana basa iri rinokuvadza pasi rako rezasi, edza kuzviita imwe ruoko panguva imwe noruoko rwakatsigirwa pabhenji kana bhora.

10 - Kudzokorora Kuwedzerwa

Izvo zvinoshandiswa pamusoro apa zvinosanganisira kufamba kunotarisa lati, misi mikuru mushure. Kuwedzerwa kwemashure ndiyo imwe nzira isinganzwisisi inotarisana nechezasi kumashure. Vakawanda vedu tinoshandira isu asi, asi tisingabatsiri kushanda kumucheto kumashure, izvo zvinogona kutungamirira musimba kushaya simba nekusaenzana.

1. Nhema inotarisana pasi pamatehwe uye isa maoko pasi pasi kana shure kwemusoro (zvakanyanya kupfuura).
2. Shingairira the abs uye uchengetedze zvibvumirano mukati mekushandisa.
3. Dzorera shure kuti usimudzire chifukidzo masendimita masere kubva pasi.
4. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matatu zvichiita zvepamusoro pega imwe neimwe.

Mazano

• Fungidzira kuti uri kutengesa torsi sezvaunosimudza chifuko.
• Kuwedzera kuwedzera, iwe unogonawo kusimudza makumbo kubva pasi pasi panguva imwe chete.

11 - Bridge

Bhiriji iri nyore, nzira nyoro yekusimbisa rezasi kumashure apo inotarisana ne glutes uye hamstrings. Iwe unogona kuita izvi kufamba zvakasiyana-siyana, kubata kwenguva yakati (masikati 30-60) kana iwe unogona kusimudza uye kuderera kuti uwedzere kushanda.

1. Nhema pasi pasi nemaoko pamakona ako, mabvi akagadzika.
2. Simudza mahudyu kubva pasi kusvikira mutumbi uri munzira yakarurama kubva pamabvi kusvika kumusoro.
3. Edza kusatengesa pfupa shure. Ingouya chete kusvikira chiuno chako chakarurama.
4. Bata zvishoma uye zvakaderera mahudyu, uchidzokorora kwema 1-3 seti 10-16 reps.
5. Wedzera kuwedzera kuburikidza nekubata zviremba pahudyu kana kuita izvi zvichifamba negumbo rimwe rakasimudzwa.

12 - Yakagara Alternating Resistance Band Rows

Iyi yakagadziriswa yemutsara unoshandiswa ndeimwe yezvandinoda. Kushandura kunosanganisira zvose abs uye kuderera kumashure uye musara unoshandisa lats, zvichiita ichi chimiro chikuru chemuviri muviri. Iwe unoda kushandisa bhenekine nekudzvinyirira kukuru kwekufamba uku.

1. Gara wakareba nemakumbo zvakananga nekuputira bhande rakapoteredza misoro yetsoka, kuvhara rumwe rutivi rwebhande rakapoteredza pasi petsoka imwe neimwe. Masangano aya anofanira kunge ari kubva mukati memakumbo .
2. Kubata zvigaro muruoko rumwe norumwe, shandura kurudyi uye kukosa murara mukati kumambo, uchidzikisa shure.
3. Edza kuchengetedza muviri wakaderera wakamira munzvimbo yose.
4. Dzorera kumashure uye wotenderera kune rimwe divi, uite mutsara nechokuruboshwe.
5. Ramba uchitenderera kune rumwe rutivi rwemashure matatu 1-3 e 8-16 reps.
6. Kuti uwedzere kukanganisa, bata pane bhanhi pedyo netsoka kana kuvhara bhenji kakawanda mauri maoko, kana iwe ukagona kuzviita wakachengeteka.

13 - Renegade Rows

Mutsara wakakonzera mutsara unenge uri pamadziro sezvazvinonzwika - Rutsara raunoita kubva panzvimbo yeplanki, rinotarisa nheyo uye kumashure zvose panguva imwe chete. Iwe unofanirwa kuva wakanyatsonaka nemapuranga usati waedza kuita izvi uye iva nechokwadi kuti utange nechiremera chemaitiro kuti uite tsika yekutanga.

1. Tanga muchiganda, uchitakura zviyero zviviri uye ugare pazvigunwe (zvakaoma) kana mabvi (akachinjwa).
2. Kubata nzvimbo iyo uye kuchengeta chiuno mumakumbo kusvika pasi, kusimudzira ruoko rworudyi, kuunza bhokoto kumativi ekutenderera.
3. Itai kuti uremu hure uye udzoke mutsara kune rumwe rutivi.
4. Rambai, muchigadzirisa mapepa apo iwe unobata nzvimbo yeplanki yepakati 1-3 ye 8-16 reps.

14 - Kugadziriswa Renegade Rows

Kana mitambo yemadzitateguru isinganyanyi kuoma iwe, usanetseka. Iwe unogona kuramba uchinakidzwa navo neichi chinyorwa chinoshandiswa. Nokugara pamaoko nemabvi, panzvimbo yeplanha, iwe unogona kuvaka simba raunoda kuti uende mberi kune mamwe matambudziko akaoma. Ndinoziva ... haugone kumirira, iwe unogona?

1. Tora mabhombisi maviri (miviri kusvika kune uremu hunorema) uye pinda munzvimbo dzose-mana.
2. Tora zvidhori nemaoko zvakananga pasi pemapfudzi uye mabvi zvakananga pasi pechiuno.
3. Bracing the core, bend the right hand and bring the elbow up to the torso in motion, rocking back.
4. Iva nechokwadi kuti hausi kupesana nesangano asi, pane kudaro, chengeta chifukidzo nezviuno zvakatarisana nepasi.
5. Tora uremu zvakare uye udzoke kune rumwe rutivi, zvizere 1-3 masere e 8-16 reps kumativi ose.
6. Tambanudza mawoko mberi uye udzike chiuno kuti uwedzere dambudziko.