Mishonga yako yakadzoka ndeimwe yematombo anokosha emunharaunda yako, uye pasi rezasi ndiyo nheyo kune imwe yakasimba, muviri wakakodzera. Vakawanda vedu tinoziva misoro yedu yakaderera nokuti inokuvadza nguva yose kubva pakagara uye kwete nguva dzose kutora zvinhu nenzira yakarurama.
Huru dzemashure kumashure dzinofamba dzose kumusoro kune rumwe rutivi rwemutsana uye, kuti tizvishande, tinowanzofanira kuita zvakanyanya kufanana maitiro ekudzidzira. Zvakakosha kushanda yakaderera shure, pamwe chete nemashure ako ose, kusanganisira lats uye kumusoro .
Kusarudza Maitiro Aunoita
- Vatangotanga : Sarudza maitiro 1-2 uye ita 1-2 seti 12-16 reps
- Inter / Adv : Sarudza maitiro 2-4 akasiyana-siyana - Somuenzaniso, edza kuwedzera kwekuwedzera shure kuteverwa nehuperextension kana kufa kwekufa kushanda shure nenzira yakasiyana. Edza zvakasiyana-siyana zvekufamba nemhando dzakasiyana dzemidziyo yekuchengeta zvinhu zvinonakidza. Edza kune 2-3 masheji ekudzoka 8-12, kuzorora pakati pekuisa
- Shandisa zvakakwana uremu kana kushorwa kwaunogona KUZVIRA chete kupedza nhamba yaunoda yepamusoro
1 - Zvekare Zvakare
Zvinyorwa zvekudzoka zvichida chimwe chezvinyorwa zvepamusoro zvekare zvekare, uye zvinogona kuitwa nenzira dzakasiyana-siyana.
Iko kushambadzira ndekuchengetedza makumbo ako pasi paunenge uchisimudza chifuro kubva pasi, nemaoko kana pasi pasi kuti uwane rubatsiro, kunze kana mberi kwekumusoro.
Iko kiyi chaiyo ine zvinyorwa zvekudzokera ndezvekubatanidza necho musati wasimudza bhokisi kubva pasi. Ichakubvumira kuti uise pfungwa dzako pamashure mashure. Iwe unogonawo kusimudza zvose kumusoro nekudzika kubva pasi panguva imwechete kuitira kunyanya kushanda.
2 - Kudzokorora Zvakare paBhora
Ndinoda kubhadhara shure kwebhola nokuti unowana hukuru hwekufamba. Iwe unogona kuchengeta maoko ako pasi pechigunha, sezvinoratidzwa, kana iwe unogona kuzviisa kune rumwe rutivi rwemusoro.
Ndinofarira kutenderera nzira yose pamusoro pebhola uye ndozobatanidza asi ndisingasimudzi muviri, kusvikira muviri wose wakarurama. Iwe unogonawo kuita izvi kufamba pamabvi sechigadziriswa.
3 - Kudzokorora Zvakare pane BOSU
Kana iwe uine ruzivo rweBOSU , ichi ndicho chimwe chinhu chakakosha chekusimbisa iyo yose yepamusoro, kunyanya kumucheto kumashure. Iwe uchange uine huwandu hushoma hwekufamba mune izvi, asi kuenzanirana pane dome isina kugadzikana kuchashora yako nheyo uye hukama hwakasimba munzira yakasiyana.
4 - Reverse Hyperextension paBhola
Iyi ndiyo imwe yandinofarira, nzira dzakasiyana-siyana dzokushanda pasi rezasi pamwe chete ne glutes uye hamstrings. Nokuda kweiyo, iwe unofambisa mberi bhora kusvikira iwe uri pahuma yako.
Chengetedza makumbo zvakananga uye simudza ipapo zvakananga, kusvikira muviri wako wakarurama. Mune mamwe mazwi, usatora makumbo nenzira yakapfuura mumuviri, asi kungovhara mazinga.
5 - Zvakanaka Mangwanani
Mambakwedza akanaka inzira yakanyanyisa yekushanda kumashure, kunyanya kana iwe usingashandisi chero uremu.
Nokuda kwekufamba uku, zvakakosha kuti ubatisise abs yako, iyo inobatsira kudzivirira pasi yako shure kana iwe uchisimbisa. Iwe unogona kuisa maoko ako kumativi, mberi (sekupenyera, izvo zvakaoma) kana kumashure kwemusoro wako apo iwe unobva uchibva muchiuno, uchichengetedza mushure mhete nemabvi zvishoma zvishoma, kusvikira torsi yako yakafanana nechomukati.
6 - Hip Hinge
Ndinoda kutama kwekudzidzisa zvakanyanya kuoma kuparara. Nokuda kweiyo, shandisa bhuramatick kana imwe imwe tsvimbo yakarurama uye ibatisise shure kwemashure mako, rumwe rutivi mushure memusoro uye imwe shure kwemashure.
Tsvimbo yacho inofanira kunge yakabatana nemusoro wako, pakati pemapfudzi uye muswe wako. Ita mberi mberi uye edza kuchengeta tsvimbo irikubatana nezvose zvitatu iyo nguva yose.
7 - Deadlifts
Kufa kwemafuro ndeimwe yenguva dzangu dzose dzekunakidzwa zvidzidzo zvemuzasi pasi, pamwe chete ne glutes uye hamstrings.
Kufa kwekufa kwechokwadi chaizvo kwakaoma kubata, kunyange zvazvo vachiita sezviri nyore. Chinokosha ndechekuti, kutanga, chengetedza mushure mutsvuku uye mapepa achidzoka apo iwe unonyorera kubva muchiuno, mabvi akadzikama zvishoma. Chechipiri, chengetedza uremu hwacho hwepedyo pamakumbo ako, sezvaunenge uchiveura. Izvozvo zvichakubvumira kuti uite basa rako rezasi musina zvakawanda zvakanyanya.
8 - Bird Dog
Ichi chiito chikuru chekugadzikana kwepfungwa huru pamwe nekusimbisa pasi rezasi. Iko pfungwa ndeyokusimudza ruoko rwakasara uye gumbo, kusvikira muviri wako wose uri munzira yakarurama, uye shandura kune rumwe rutivi. Izvi zvinoratidzika zviri nyore pane zvazviri.
9 - Bridge
Ichi chimwe chimiro chinyoro, chakareruka chinokwana kusimbisa pasi rezasi pamwe chete ne glutes uye hamstrings. Kana uine zvinetso zvekare, ndingashandisa basa iri nokuti ndiyo nzira yakanakisisa yekushanda pakadzika midzi.
Nokuda kwekufamba uku, iwe unoda tsoka pasi pemabvi uye iwe unoda kusungira mahudyu kusvikira mutumbi uri munzira yakarurama. Iwe unogona kudzokorora izvozvo kana iwe unokwanisa kubata chigaro chemashure makumi matatu kana kupfuura.