Ichi chimiro chekudzidzira muviri chinotarisa kumusoro uye pasi pasi nemhando dzakasiyana-siyana dzezviito zvinogona kuitika paunenge uchigara, zvichiita kuti uve sarudzo yakakura yehuwandu hwemawere kana hupfuva kune avo vanokwanisa kuwedzera rubatsiro munguva yekurovedza muviri.
1 - Akagara Muviri Wose Wekuita Kuwedzeresa uye Kuedza Kuita Zvinhu
Kune mamwe maitiro ekudzivirira muviri, iwe unogona kuwedzera zviyero zvemakumbo zvekuwedzera. Iyo yepamusoro muviri inoshandisa shandisa dumbbells uye / kana kushandiswa kwemasimba kwekuwedzera. Iwe unogonawo kuita kuti kushanda kwakanyanya zvakaoma nekugara panzvimbo isina kugadzikana, yakadai sebhokisi rekushandisa .
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
Chigaro, kupikisa mapoka nemaitiro akasiyana-siyana, mapepa emapuranga, bhora remishonga, dumbbells dzakasiyana-siyana.
How To
- Sarudza chigaro chinokubvumira kuti ugare namabvi ako pamadhora makumi mana pakagara.
- Gara wakareba pakunamata kwega woga uye shandisa abs yako kuti urambe wakagadzikana.
- Ita miitiro imwe neimwe yega yega 1 yezvinyorwa zvitanhatu. Mushure mokunge mava kuziva nezvekufamba uye munonzwa makagadzirira, kuwedzera kusvika ku 2 kana kupfuura
- Ita basa iri 2-3 zvisingaiti mazuva evhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda.
2 - Akagara Slides Back and Forth
Akagara Slides-Back & Forth
Gara refu uye mapepa mapepa pasi petsoka imwe neimwe. Svetera pahotera yakarurama uye shandisa rutsoka mberi. Shandura rutsoka shure, kumanikidzira pahote kuti uite hutambo iwe uchidhonza rutsoka rworuboshwe mberi. Ramba uchichinja kushandura kwema16 reps (rimwe rep rinosanganisira mairadi akanaka uye ari kuruboshwe).
3 - Akagara Pasi Yekupedzisira
Akagara Outer Thigh
Gara wakareba muchechi uye musunga bhenji mukati memakumbo. Ita rutsoka rworudyi kunze kune rumwe rutivi, tora zvishoma uye wozodzosera zvakare, uchitarisa pachidya chekunze. Dzokorora, kubuda nerutsoka rworuboshwe uye kudzokorora kwekwose kwe16 reps (rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe matepi).
4 - Chikwata Chekuwedzera
Leg Extensions
Gara wakareba nemakumbo mapapiro pasi uye mabvi pamwe chete. Dzorerai quads kururamisa gumbo rorudyi, tsoka dzinoshanduka. Bhota ibvi kuti udzikise tsoka, zvisinganyanyi kubata pasi. Dzokorora 20 reps zvakare uye shandura mahlangothi. Wedzera zviyero zvemakumbo zvekuwedzera zvakasimba kana uchida.
5 - Akagara Ball Taps
Akagara Ball Taps
Isa mushonga wepirinhi pamberi pako uye ugare wakareba uye usina kubatanidzwa. Simudza rutsoka rworudyi uye tora zvigunwe kumusoro kwechirapa bhora. Dzorerai pasi uye pfugama nerutsoka rworuboshwe. Ramba uchibata bhora, kushandura tsoka, nekukurumidza iwe unogona kudzokorora kwema 16-20 reps.
6 - Mukati Yejasi Squeeze
Inner Thigh Squeeze
Paunenge ugere zvakanaka, isa bhora pakati pemabvi ako. Dzvinza bhora nokugadzira michina yemukati uye kusunungura zvishoma-usasunungure nzira yose - uye dzokorora kwema16 zvakare.
7 - Lat Tungamira Nebhanhire
Lat Bata neBhanhire
Paunenge uine chimiro chakanaka, tora bhidhi-kati-bhanhire band mumaoko ose maviri kumusoro uye zvishoma pamberi pe musoro wako. Chikamu pakati pemaoko ako chichasarudza kusimba kwechiito (kuswedera pamwe chete kwakaoma, kupfuurira mberi zviri nyore). Gadzirai mushure mokukwevera kurudyi kurudyi kune rubcage. Kusunungurwa nekudzokorora kwemashure gumi nematanhatu mushure mokuchinja majeko.
8 - Bofu Squeeze With Med Ball
Bofu Squeeze neMed Ball
Gara pane bhora kana chigaro, dzoka wakarurama uye usisipo. Bata mushonga wechirwere (kana chero ipi zvayo yebhora) pachifuva chepamusoro uye uvhare bhora kuti uite chikwata. Paunenge uchienderera mberi kubvisa bhora, zvishoma nezvishoma dhonza bhora kunze kwako pamberi pechifupamho kusvika zvikwata zvanyatsosvika. Unopfuurira kumanikidzwa nemaoko ako, benderera zvikwata uye udzose bhora kumashure. Dzokorora zve 16 zvakare.
9 - Akagara Pakupedzisira Achimutsa
Akagara Pakupedzisira Achimutsa
Gara nekugara kwakanaka kwakabata chiedza-miviri dumbbells kumativi ako. Kuchengetedza mapfundo acho akadzikamisa zvishoma uye achikwira zvakananga, kusimudzira maoko kusvika pamapfudzi emafudzi (zvigadziko zvinotarisana pasi). Pasi pfupi udzoke uye dzokorora zvekare 16.
10 - Overhead Press
Overhead Press
Gara nekugara kwakanaka kwakabata chiedza-miviri dumbbells mumaoko maviri. Tanga kutama nemaoko akarembera kune digirii 90, zviyero zviri pedyo nenzeve (maoko anofanira kutarisa sechinangwa chechinangwa). Dhinda zvisikwa zvepamusoro uye zvideredza pasi, zvichidzokorora zvekare 16 zvakare.
11 - Biceps Curls
Biceps Curls
Gara uye ubatisise chiedza kune midzi dumbbells. Curl iyo inorema kusvika pafudzi rako uye usunungure. Dzivisa kuvhara zviremba uye kuchengetedza pasina kubatanidzwa. Dzokorora zve 16 zvakare.
12 - Triceps Extensions With Bands
Triceps Extensions neBands
Gara nekunaka kwakachengetedza bhanze kunze pamberi pako nemakumbo akasungirirwa kumativi pamapfudzi emafudzi, mapindu anotarisana pasi - kureba kwemaoko ako kuchasarudza kuwedzera. Paunenge uchichengeta ruoko rworuboshwe panzvimbo, ruramisa ruoko rworudyi kune rumwe rutivi kusvikira rwakafanana nechomukati, uchidzvinyirira kumashure kworuoko. Dzokera kuti utange uye udzokere kwekutanga 16 mushure mokuchinja majeko.
13 - Yakagara Rotation yeA Abs
Akagara Rotation yeA Abs
Gara nekunaka kwakachengetedza dumbbell yepakati pamberi pebhokisi rako. Kuchengetedza kusina kubvumirana, kurongedza torsi kurudyi kana uchichengeta chiuno nemakumbo zvakatarisana mberi. Chibvumirano chekusiya kuburitsa uremu kusvika pakati uye wozoenda kuruboshwe. Dzokorora zve 12 zvakare.