Kana iwe wakaneta neyekare yakagunche kana imwe ab exercises, kune mashoko akanaka. Pane zvakasiyana-siyana zvemasimba, zvakaoma maitiro anozoshanda zvese zvemasimba emukati mako.
Izvi zvinoshandisa zvimwe zvishandiso zvakakura kuti uwedzere kushingaira pamusangano wako wekutanga. Bhani rinopikisa , bhora rekuvhiya , bhodha remishonga , uye kettlebell inosarudzwa ndiyo nzira dzakanakisisa dzokushandura tsika dzako dzese dzekugara uye kuita zvinhu zvive zvakaoma uye zvinonakidza.
Aya ndiwo maitiro ekufambisa kuitira kuti iwe unofanirwa kuva wakanyatsonaka uchishandisa zvigadzirwa zvakataurwa.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
Bhora rekuvhima, bhora remishonga, kettlebell kana uremu, uye boka rinopikisa.
How To
- Kushamwaridzana nemaminetsi mashomanana emoto cardio kana kuita izvi mushure mekuita cardio workout kana misimba yako ichidziya.
- Ita zvidzidzo sekuratidzwa, kuchengetedza imwe neimwe kufamba kunononoka uye kutungamirirwa, nokuda kwenhamba yakarongwa yekudzoka.
- Iwe unogona kuita zvose zvidzidzo imwe pashure peimwe mumutambo wedunhu, uchidzokorora iyo 1-3 nguva kana iwe unogona kuita 1-3 yakananga masero ega yoga yega musati wanyatsoenda kune imwe inotevera. Kana iwe ukaita izvozvo, zorora anenge masere 10-30 pakati peeseri.
- Ita basa iri rinenge katatu pavhiki uye pamwe zuva rekuzorora pakati.
Woodchops
Kurwisana nemapango emapango maitiro makuru ekushanda kwete kwete chete asi muviri wose.
- Ita bhande rinopikisa pedyo nechomukati kana iwe unogona kungomira kune rumwe rutivi rweboka.
- Mira nerutivi rwako rworuboshwe rakatarisana nenheyo yekusimudzira.
- Bata mbambo nemaoko ose maviri - Unogona kuvhara bhendi pamativi ako kuti uwedzere kukanganisa.
- Tanga munzvimbo yakakonzerana yakatarisana nechinangwa chekunyorera, zvombo zvakananga pasi.
- Tendeuka, pindira pamakumbo uye usvike maoko uchitarisana kune rumwe rutivi.
- Dzokera kunotanga uye dzokororazve 12-16 reps musati machinja mapande.
- Iwe unogonawo kuita izvi kutama pasina mutezo uye pivot. Iwe waizoita zvose zvaunofambisa nemakumbo akabatanidzwa, zvichibva pakufamba kubva mumoto.
Ball Pikes
Ne Ball Pikes, pane marongerwo akasiyana-siyana zvichienderana nezvaunonzwa wakasununguka kuita. Iwe unofanirwa kuva wakanyatsosununguka uchishandisa bhodhi yekurovedza usati waedza kuita basa iri.
- Nhema inotarisana nebhokisi pasi pe shins kana zvinyorwa, mutumbi unotsigirwa pamaoko akafanana mumusana.
- Vatangidziri - Bendai mabvi uye mupfuure bhora mukati mavo muchipfuva. Edza kuchengetedza musana wako zvakananga uye kubvumirana ne abs. Dzoka uye dzokorora.
- Zvakafambiswa - Chengetedza makumbo, kubvumirana ne-abs uye kukorera bhora munzvimbo yepaguru kusvikira zvigunwe zviri pabhokisi. Iwe unofanirwa kunge uri pakatarisana ne 'V' nzvimbo.
- Dzokera zvakare 12-16 zvakare.
Sunga paBhola Nenzira Ita
Nokushandisa bhora paunenge uchiita mapuranga , unowedzera kusagadzikana uko kunosangana nematambudziko ako ose.
Iyi ndiyo kufamba kwakanyanya kwazvo saka ita nechokwadi chokuti unonzwa wakasununguka kushandisa bhora rekushandisa.
- Pinda panzvimbo yepuranga nemakumbo apasi achizorora pabhora.
- Nokuda kwebasa rakaoma, sarudza bhora pasi pemakona ako. Nokuda kwechirongwa chakareruka, sarudza bhora pasi pemakumbo ako.
- Isa maoko pamusoro pepfudzi-yakaparadzana nepasi.
- Shingairira abs kuti ubatisise muviri mutsetse wakarurama kubva pamusoro kusvika kunewezvigunwe uye kusimudzira gumbo rorudyi kubva bhora masendimita mashoma.
- Bata kwemashure mashomanana uye pasi.
- Dzokera kuruboshwe rworuboshwe, kushandura tsoka kusvika 8-16 reps kumativi ose.
Ski Abs
Ski abs inotora chironga chetsika uye ichiita kuti ive chinhu chakasimba chekuita muviri nechinhu che cardio.
Chinokosha apa ndechokusvetuka tsoka mukati sepedyo nemaoko ako sezvaunokwanisa.
- Pinda panzvimbo yepuranga nemaoko zvakananga pasi pemapfudzi, kudzokera kumapapiro, uye zvakasimba zvakabatanidzwa.
- Kubva ipapo, svetera tsoka mberi uye kuruboshwe, uchidzika mu squat nemakumbo ako shure kwekurudyi kwako.
- Dzokera kumapuranga uye wobva wamhanyira kurudyi, kushandura mapoka e 12-16 reps.
Kettlebell Windmills
Ichi Kettlebell Windmill chinosanganisira kushandisa kettlebell, asi iwe unogona nyore nyore kubata dumbbell kana kusina kuwanda zvachose.
Izvi zvinenge zvese nezvekushanda zvinyorwa zvako pamwe chete nemimwe misungo yako yepamusoro.
- Bata mutoro kana kettlebell muruoko rworudyi.
- Dzorera zvigunwe zvakarurama uye zvigumwe zvemanheru zvichienda mberi, zvinenge zvakafanana iwe wakamira pafashoni.
- Tora ruoko rworuboshwe wakananga kumusoro uye uomerera kune kurudyi, ukakotama bhedu rakarurama sezvaunoderedza kuyerwa kunenge uri pasi.
- Iwe unofanirwa kuenda zvakananga kune rumwe rutivi kunze kwekukomberedza shure.
- Tarisa kumusoro kuruoko rwako rworuboshwe kuti uwedzere dambudziko.
- Dzokera kumashure kunzvimbo yekutanga uye dzokororazve 12-16 reps kune rumwe rutivi.
Oblique Arm Sweep
Izvi zvinenge zvakakwana kune zvinyorwa, misipa kune rumwe rutivi rwechiuno chako.
Chinokosha chekufamba uku ndechekuchengetedza musana wako zvakananga uye kungodzokera shure sezvaunokwanisa.
- Gara nemakumbo zvakakotama, dzoka zvakananga, maoko akaenderera mberi pamberi pako.
- Dzorera pane imwe nzvimbo apo iwe unonzwa chikamu chako chekubvisa, asi usapinda kana kubvisa shure.
- Shingairira the abs uye shandisa ruoko rworudyi pasi uye shure kwako muchitenderera chemukati, kusendamira torso kumashure mashoma masendimita.
- Gara uchidzokera shure uye udzoke kune rumwe rutivi.
- Yakazara 12-16 reps kumativi ose.
Med Ball Ball Kona
Neichi chinyorwa chemadonhwe emabvi, kubata bhora remishonga pakati pemabvi kunowedzera simba kumabasa aya, kumanikidzika chinangwa chekushanda zvakaoma kudzivirira musana wako.
Kana iwe uri mutsva pakufamba uku, tanga usina uremu kana kuti mhepo inobatsira chaizvo.
- Nhema muhomwe nemabvi akabatwa mukati mebhokisi.
- Isa bhora pakati pemabvi uye tambanudza maoko ako kumativi akafanana negege, mapende anotarisana.
- Shingairira the abs uye shandurai mahudyu kune kurudyi, muchiisa mabvi pasi.
- Chengeta mapepa ako akagara pasi pasi uye enda chete sezvaunokwanisa.
- Usatora pasi, asi shandisa abs kuti udzose mabvi shure kuti utange.
- Simira uye woita basa racho kune rimwe divi.
- Dzokera zvakare 12-16 zvakare.
Nzvimbo Yakasungirirwa Negumbo Rinounza
Iyi pande yechipfuva inowedzera kunyanya kana iwe uchiwedzera mheto kusimudza. Nheyo yako inofanira kushanda nguva yakawanda kuti muviri wako ugare wakasimba.
Ikoko kunogona kuva nekunetseka kwakanyanya pamaoko uye netsoka pane iyi, kuitira kuti iwe unganise kuenderera mberi nechemberi yako kana kushandisa chigadziro chakasungirirwa kutsigirwa.
- Tanga mubhokisi rezasi, kuenzanisa ruoko rworuboshwe uye kunze kwerutsoka rworuboshwe.
- Nokuda kwechikonzero chakareruka, chengeta tsoka dzako dzakadengenyeka. Nokuda kwechidimbu chakaoma, kuvhara tsoka.
- Simudza rumwe rutivi rwakananga kumusoro uye ubatisise iyo nzvimbo.
- Simudza uye kuderedza gumbo rorudyi mashoma masendimita
- Zvose 8-16 reps uye shandura mahlangothi.