Pasinei nokuti une muviri wakadzika wekukuvara kana iwe unongoda kushanda kubva kunzvimbo yakagara, iyi yekudzidzira muviri muviri yakakwana. Iwe unotarisa matese makuru makuru mumuviri wepamusoro kusanganisira chifuva, shure, mapepa nemaoko, pamwe chete nechepakati.
Izvo zvakasiyana-siyana zvinofamba zvicharamba muviri wako uchifungisisa zvose paunenge uchisimba simba uye kutsungirira mumuviri wepamusoro. Kana iwe ukawana chero basa rekushanda harikubatsiri iwe, unzwe wakasununguka kuzvishandura, shandura chimwe chinhu kana kuti chidzike.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zvinetso zvinogona kuita kuti dambudziko riite.
Zvishandiso Zvinodiwa
Chigaro, boka rinopikisa (mashizha kana kuputika kwechiedza), bhodhoro remishonga (2-8 lbs, zvichienderana nehutano hwehutano hwako) uye zvakasiyana-siyana zvakakosha. Kana iwe usina chirwere chemvura, inzwa wakasununguka kutora chikwereti.
Nzira Yokuita Nechigaro Chepamusoro Chemuviri
- Paunenge ugare, gara wakareba kwazvo pamusangano mumwe nomumwe, uchishandisa abs yako kuti ugare wakanaka.
- Kana iwe usingazivi simba rekudzidzisa, ita maitiro asina kufamba uye uine uremu hunorema kuti uwane fomu yako pasi.
- Vatangesi: Ita miitiro imwe neimwe yezvikamu 1 zvepfungwa dzakataurwa, kusarudza uremu hwakaoma asi hunoita kuti uchengetedze mafomu akanaka.
- Yakawirirana / Yakawedzerwa: Ita 2-3 masatikiti ezvidzidzo, imwe pashure peimwe, achizorora sezvinodiwa.
- Ita basa iri 2-3 zvisingaiti mazuva ano pavhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda.
1 - Kushamwaridzana-Wakagara Muchivha
Kushamwaridzana nekusvetuka mberi, kushandura maoko akanaka uye kuruboshwe. Paunenge uchibhururuka, shandisa ruoko rwako nokukurumidza sezvaunokwanisa kunze kwekuvhara muromo kana kuwedzera zvakanyatsobatana. Tambanudza ruoko ruchidzoka nekukurumidza sezvaungagona, kuchengetedza rumwe ruvoko uye kurinda chiso, ipapo jab nerumwe ruoko.
Front Front Jabs - 20 reps
High Jabs - Tora mapepa ako kusvika kumatenga, kushandura mativi makumi maviri
Pamberi nepamusoro Jabs - Pindira mberi, kushandura kurudyi uye kuruboshwe, ipapo sunga kumusoro, kushandura kurudyi uye kuruboshwe. Dzokorora, enda mberi uye wobva wadzokera kune makumi maviri.
Dzokorora 2 dzimwe nguva, kufamba nekukurumidza sezvaungagona.
2 - Kutora Zvidzidzo
Gara wakareba uye usina kubatidzira uye simbisa maoko ako pamberi pako pasina kuvhara manotsi. Bend the elbows udzikwevera zvakare, uchipeta mapepa emafudzi pamwe chete. Uyai nemabote zvishoma zvishoma kumashure kwechiedza. Ramba uchisimudzira mberi uye uchikwerera kumashure maviri ezvidzidzo makumi maviri. Wedzera kusimba nekushandisa bhora rinopikisa.
3 - Medicine Ball Exchange
Gara wakareba uye usina kubatanidzwa uye ubate bhodhoro remishonga muruoko rworudyi, pasi parutivi rwako. Deredza denga ruoko uye kumusoro, kutora bhora kune rumwe rutivi uye urideredze kuruboshwe. Ramba uchitenderera bhora kumusoro, kushandura maoko. Kuti uwedzere kuwedzera, enda nekukurumidza kana kuwedzera kumira pamusoro pekufamba. Dzokorora zve 16 zvakare.
4 - Chep Squeeze With Med Ball
Gara wakareba uye ubatisise bhodhoro remishonga pachikwata chechifu uye unomesa bhora nemaoko emichindwe kuti uite chikamu chechifuva. 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.
5 - Chest Press neBhan
Putira bhande kumativi kumashure kwechigaro, kukoshesa bhandi pasi pemakumbo uye kubatisisa zvigaro muruoko rumwe norumwe. Gara wakareba zvakanyanya uye usina kubatanidzwa uye utange kufamba nekudzikisa pamakiromita makumi mapfumbamwe uye pamapfudzi emafudzi anotarisana pasi. Svetesa chifukidzo chekusimudza maoko ako mberi kwako pasina kuvhara majoini. Dzorerai maoko kudzoka, kuchengetedza kufamba kunononoka uye kudzora. Kana iwe uchida zvimwe zvinetso, iwe unogona kuvhara bhendi pedo nemaoko ako. Dzokorora zve 16 zvakare.
6 - Pamusoro Pepa Press uye Zvimwe Zvombo
Gara nekugara kwakanaka kwakabata chiedza-miviri dumbbells mumaoko maviri. Tanga nemaoko akakomberedzwa nezviyero 90, zviyero zviri pedo nenzeve (maoko anofanira kutarisa sechinangwa chechinangwa). Dhinda zvisikwa zvepamusoro uye udzoke shure, uchidzokorora zve 8 reps. Zvadaro, chengeta ruoko rumwe pasi apo rumwe ruoko rwakamanikidza kumusoro. Ramba uchigadzirisa zvombo zvema 8 reps (1 rep inosanganisira ruoko rworudyi uye rworuboshwe).
7 - Pamberi Pakukwira ne Triceps Extension
Gara wakareba uye ubatisise zviyero pamativi ako, zvigadziko zvinotarisana nazvo. Shandisa maoko kusvika pafudzi uye uite kwenguva pfupi. Iye zvino ramba uchisimudzira zviyero kumusoro kusvikira maoko ari pedyo nenzeve. Bend the elbows uye kuderedza zvisikwa zvakasimudzira musoro kusvika anenge 90 degrees. Ruramisa maoko uye uvawisire pasi, uchidzokororazve 16.
8 - Lat Ramba Uine Bhuku
Paunenge uine chimiro chakanaka, tora bhidhi-kati-bhanhire band mumaoko ose maviri kumusoro uye zvishoma pamberi pe musoro wako. Chikamu pakati pemaoko ako chichasarudza kuwanda kwemabasa. Iko kuswedera pamwe chete maoko ako, zvakanyanya kukura kwaizove. Bvumidzai mushure uye musvitse zvakakoshekera pasi kumatambo. Kusunungurwa nekudzokorora kwemashure gumi nematanhatu mushure mokuchinja majeko.
9 - Rear Delt Squeeze
Gara wakareba uye ubatisise bhande rinopikisa mukati, maoko akajeka pamberi pako, maoko mashoma masendimita. Dzvinyai mapepa epafudzi pamwe chete uye mudonhe band kuitira kuti maoko aende kumativi akafanana nengati. Zvechokwadi fambisa mapepa emapfudzi pamagumo ekufamba. Dzokera kunotanga uye dzokorora, kuchengeta nharo pamusoro pemazana nguva yose. Dzokorora zve 16 zvakare.
10 - Triceps Kuwedzerwa Nemishonga Ball
Gara neko usina kubatanidzwa, uchibata mushonga webhupu mumaoko maviri. Kuchengetedza nheyo yakashongedzwa, tora mishonga bhora zvakananga kumusoro, maoko ari pedyo nenzeve. Gwaira zvishoma zvishoma uye udzikise bhora mushure mokunge musoro wako uine anenge 90 degrees. Dhinda bhora mushure mokudzokorora kwema16 zvakare.
11 - Triceps Extensions With Bands
Gara nekunaka kwakachengetedza bhanze kunze pamberi pako nemakumbo akasungirirwa kumativi pamapfudzi. Matanda acho anofanira kutarisana pasi. Kuwedzerwa kwemaoko ari pamwe chete, zvakaoma basa iri richave rakaoma. Paunenge uchichengeta ruoko rworuboshwe panzvimbo, ruramisa ruoko rworudyi kune rumwe rutivi kusvikira rwakafanana nechomukati, uchidzvinyirira kumashure kworuoko. Dzokera kumashure uye kutanga kwekutanga 16 mushure mokuchinja maoko.
12 - Yakagara Rotation yeA Abs
Gara nekugara kwakanaka uine bhodhoro remishonga kana dumbbell pamberi pevhudzi, zvisikwa zvishoma zvishoma. Kuchengetedza kusina kubvumirana, shandura bhora kurudyi kana uchichengeta chiuno nemakumbo zvakatarisana mberi. Chibvumirano chekusiya kuburitsa bhora kumashure uye kuruboshwe. Endai zvishoma nezvishoma uye fungai pakutenderera chete pamatambudziko