Iwe unotoziva kare kuti simba rekudzidzisa chinhu chakakosha kune chero chiito chekuita basa kana iwe uchida kukwana, uwane utano, uye uremerwe uremu.
Kusimudza zvigunwe zvinokubvumira kuvaka mishonga yakaonda yemasumbu uye kupisa makoriri akawanda pamwe chete uye izvi zvose zvinoitika kuburikidza noutano mumuviri wako nekurwisana kupfuura zvaungaita .
Hongu, iwe unogona kushandisa muviri wako uremu , hongu, asi kana iwe uchida chaizvo kuita shanduko huru, iwe unoda midziyo uye pane zvakawanda zviri kunze uko.
Famba mune chero zvekuita zvekutamba kana zvekutambira zvinhu zvekutengesa uye iwe uchaona dumbbells, barbells, mabhanhire, makamuri ... kune zvikamu zvakawanda zvezvigadzirwa, zvinogona kuva zvinotyisa. Hazvishamisi kuti vanhu vazhinji vanonamatira ne cardio uye vadzivisa mukana wekutakura.
Pane nzira yekugadzirisa dambudziko iroro nekuita kuti kushandiswa kwako kuve nyore uye nemidziyo yaunoshandisa. Zvechokwadi, iwe unogona kuwana kubhadhakwa kwakanakisisa uye pasina zvigadziriro chero zvacho kana iwe uine maitiro akanaka.
Rimwe Dumbbell, Maitiro Akawanda
Fungidzira iwe uri mune zvekuita zvepamuviri uye munhu wese anorwisana neketani yemagetsi kana bhenji rinorema. Kana kuti fungidzira uri kumba , iwe uri kukurumidza, uye kufunga kwekukwanisa kuvhara zvese zviremba zvakapoteredza mukamuri zvakanyanya.
Zvakadini kana iwe uine-kuenda kune imwe nguva iyo inongoda chinhu chimwe chete: rimwe dumbbell? Ndizvo zvinoshandiswa nebasa iri. Kubudirira, huwandu hwehutano hwemuviri pamwe chete nedumbbell imwe chete.
The Exercises
Izvi zvinoshanda pamusoro pesimba uye simba, kutora mutumbi kuburikidza nekufambisa kwakasimba, dzimwe nguva kwebhanisi izvo zvisingangoratidzi simba rako, izvo zvichaita kuti mwoyo wako uwedzere kuitira kuti iwe utopisa makoriki akawanda.
Zvava kuda kuva ne- cardio uye simba yekushanda mune imwe, chimwe chinhu chichakuchengetedza nguva pasina kukanganisa zviwanikwa zvako.
Izvi hazvizi tsika dzako dzedsika simba asi, pane kudaro, dzakasiyana-siyana, mafambiro akabatanidzwa anosanganisira muviri wako wose. Chinokonzera ichi chikuru ndechekuti kufamba kunoshanda. Iwe unofamba mumapurogiramu ose akasiyana-siyana ekufambisa paunenge uchishanda miviri yakawanda panguva imwechete, iyo ndiyo iyo miviri yedu inoshanda muhupenyu chaihwo.
The Weights
Zvinonyanya kukosha, haufaniri nzvimbo yakawanda uye iwe unongoda chidimbu chimwe chezvigadzirwa, dumbbell.
Chimwe chinyorwa: Pane imwe caveat-iwe unogona kusakwanisa kuita maitiro ose ane uremu hwakafanana, naizvozvo apo iwe unongoshandisa rimwe uremu pane imwe nguva, chinhu chakanaka kuwana zvitatu zvakasiyana-siyana: Chiedza (3-8 pounds kumadzimai, 5-10 pounds kuvanhu), midzi (8-10 mapaundi yevakadzi, mapaundi 10-20 kuvanhu), uye nzara (10-20 mapaundi kuvakadzi, 20-30 mapaundi zvevarume) saka une zvimwe zvasarudzo .
Iwe unogonawo kusarudza kuita izvi zvinotungamira ne kettlebell kana mishonga ibhola.
Precautions
Dzoka chero chinhu chipi zvacho chinokonzera kurwadziwa kana kushungurudza uye kuona chiremba wako kana une chirwere kana zvirwere.
Mirayiridzo
- Kushamwaridzana nemaminitsi mashanu kana kupfuura emhepo.
- Bata 1 kusvika ku 3 dumbbells yezviremba zvakasiyana uye uwane nzvimbo inenge inenge 4 'x 4'.
- Ita basa rimwe nerimwe sezvinorayirwa, kuita chimwe nechimwe nekugadzikana uye kunodzora kufamba kwenguva yakataurwa.
- Ita imwe neimwe mushure mushure mimwe isingazorori mukati.
- Pedzisa rimwe dunhu rekugadzira maminitsi 15-20 kana kuita mapurisa 1-3 kuti uwedzere nguva yakawanda.
- Ita basa rokuvhima ne cooldown uye kutambanudza .
1 - Kukuvadza Squat NeDumbbells
Bata chiremera chako chakaremera uye umire namakumbo zvishomanana zvakakura kudarika bandu-yakafara zvakaparadzana. Bata dumbbell muzvanza zviviri uye ufukidze mabvi muchikwereti.
Tumirai mahudyu kumashure, kuchengetedza marwadzo akajeka, uye shingairira zvakaderera sezvaunogona.
Kubata nzvimbo iyo, shingairira masendimita mashomanana uye wozodzokera muchikwereti. Dzorerai mapurisa 8 uye simira.
Ramba uchiputika nemapulisa 8 nguva imwe neimwe kwemaminitsi makumi matanhatu.
2 - Chikamu Chengetedza Nenzira Dzokuwedzera
Ne dumbbell inorema kusvika kune yakaremara iri kuruoko rworudyi, tora danho rakakura kubva kuruboshwe uye ufugame mabvi mune rumwe rutivi runyararo. Rutsoka rworudyi runofanira kururamisa.
Paunenge uchidzivirira, tambanudza ruoko rwako rworudyi kuti uwedzere kuwedzera. Deredzai ruoko, dzoka kumashure uye torazve kwemaminitsi makumi matatu ozoshandura mauto kwemaminitsi makumi matatu.
3 - Chikamu Squat ne Weight Exchange
Kubata mutoro wako wakaremera uye wotama uchienda kune rumwe rutivi muchikwereti, kutumira chiuno mushure mako, zvigiro zvakakotama uye uremu huri pedyo nenzeve.
Simuka uye udzorere rutsoka shure apo uchitora uremu hwepamusoro, kushandura maoko.
Squat kune rumwe rutivi runounza uremu kusvika kune nzeve.
Dzokorora kwemasekondi 60.
4 - Rimwe Chirairo Row
Uine uremu muruoko rworudyi, uise uremu hwose pahudyu rokurudyi. Ikozvino simudza rimwe gumbo rakananga kumusoro shure kwako apo iwe unosendamira torso mberi.
Iwe unofanirwa kuve wakanamatira pamakumbo echipiri uye musoro unofanirwa kuenderana nechigunwe, zvakaenzana nepamusoro (kubatisisa pamadziro kana sachigaro wehutari kana uchida).
Izvo uremu hurembera pasi, peta bhotsi uye udzore huremu, ugoisa huta kumeso.
Kuramba wakaenzana kune rimwe gumbo, ramba uchiita mitsetse imwe yemaminetsi kwemaminitsi makumi matatu usati washandura mapande.
5 - Squat uye Reach
Nokuremera muruoko rworudyi, ruoko rwakakotama, uye uremu huri pedo nekunze kwenzeve, kuderera mu squat, torso uye mahudyu achidzoka.
Sezvaunomira mutsara uye uwane huremu kumusoro. Pasi uye dzokorora kwemaminitsi makumi matatu tisati tashandura mapande.
6 - Triceps Kuwedzera neKicks
Ita mutoro wakaremara mumaoko maviri uye utore rutsoka rworudyi shure kwako, zvigunwe zvigunzva pasi.
Bend the elbows, kutora uremu mushure memusoro. Apo iwe unotambanudza maoko, fambisa zvinyorwa zvese uye geda rutsoka rworudyi kumusoro sekunge iwe uri kuzobata zvigunwe zvako nehuremu.
Dzokorora kwemaminitsi makumi matatu wozoshandura mazamu.
7 - Squat Na Dumbbell Swing uye Leg Lift
Ita mbeveve yakasimba mumaoko ose maviri, tsoka dzechiuno-zvakaparadzana zvakasiyana.
Bhodza mabvi muchikwereti uye kuvhara kurema uye kumashure pakati pemakumbo.
Sezvaunomira, svetera uremu uye usimudze gumbo rorudyi zvakananga kumusoro kwemasentimita mashoma mukumhanya kwemakumbo.
Pasi petsoka uye svetuka uremu zvakare, ikozvino unoita gumbo rinosimudza kuruboshwe rworuboshwe.
Pasi uye dzokorora kwemasekondi makumi matanhatu.
8 - Pivot Squat Curl
Ita uremu muruoko rworudyi uye utange mumakumbo akareba, makumbo akafara uye mabvi maererano neminwe. Ngarave inofanira kuve yakakotama, kurema kwepafudzi nechepicepruit curl.
Pakati kusvika kuruboshwe, kutora rutsoka rworuboshwe kudzokera muchikwata apo iwe unotambanudza ruoko.
Dzokera kumashure, squat uye curl uremu mu biceps curl.
Dzokorora kwemaminitsi makumi matatu wozoshandura mazamu.
9 - Single Arm Clean uye Press
Tanga netsoka shoma shoma kupfuura hup-kure kure, chiremera chakakura muruoko rworudyi.
Chikoro, kugunzva uremu hwepasi kana uchikwanisa, uye zvino simba rekusimudza iwe paunomira, uchikwevera uremu mumutsara wakarurama.
Mune imwe nzira yakanyatsofuratira, fungira bhokwe kuitira kuti uremu huve pamusoro pefudzi ndokubva wanyora kuwedzera pamusoro.
Pasi uye dzokorora kwemaminitsi makumi matatu kumativi ose.
10 - Mirai Kneel Lunge Na Dumbbell
Kuita kuti pave nechikwata kana zvinyoro zvinyoro shure kwako uye kubata chiremera muruoko rworudyi, kutora ruoko rwakananga kumusoro.
Ramba uine mutoro ipapo apo iwe unotsika rutsoka rworudyi kumashure uye wakanamatira pasi.
Zvino tora rutsoka rworuboshwe kumashure kuitira kuti iwe ugopfugama pamabvi maviri maviri, ruoko rworudyi ruchiri rwakatwasuka kumusoro mudenga.
Tora rutsoka rworudyi shure uye ipapo rutsoka rworuboshwe kumashure. Edza kuchengeta uremu nguva yose, kana uchikwanisa.
Dzokorora kwemaminitsi makumi matatu wozoshandura mazamu.
11 - Crossback Lunge Nekamberi Swing Front
Ita mutoro muruoko rwerudyi uye utora rutsoka rworudyi kumashure kwako kumashure kwepasitini, kukanganisa diagonally kumashure kwomuviri.
Dzorerai gumbo rakarurama zvakare uye tora zvigunwe kusvika pasi. Panguva imwe chete, shandura uremu kusvika pamapfudzi.
Pasi uye dzokorora kwemaminitsi makumi matatu tisati tashandura mapande.
12 - Dumbbell Pullover
Pamuti kana bhenji, tora mutoro wakaremara mumaoko ose. Sunga musoro uye, svetuka zvishoma zvakakotama, kuderedza uremu shure kwako zvishoma nezvishoma, kumira kana iwe uchinzwa wakatambanudzwa mumatombo.
Dzorera shure kuti ubvise huremu. Pasi uye dzokorora kwemasekondi makumi matanhatu.
13 - Rimwe Arm Chest Fly
Pamuti kana bhenji, tora humwe uremu muruoko rworudyi zvakananga pamusoro pemuviri.
Bhabisa chinangwa chekuchengetedza iwe, uye zviso zvishoma zvakakotama, kuderedza mutoro kusvika pasi, zvichidzikisa pasi kusvika pamwero.
Ita uremu zvakare kuti utange uye udzokorora kwemasekondi makumi matatu kumativi ose.