Sample chest workouts kuchengeta nekuvaka simba
Sei zvakakosha kushandisa mishonga yako yechipfuva uye izvo zvipfeko zvechipfuva zvakanakisisa? Ngatitarisei pane zvakasiyana-siyana zvezviito zvechifuva, izvo zvaunoda kuti utange, uye kuti unogona sei kugadzira chifuva chako chekuita basa.
Kukosha kweChifu Chekuita
Iwe unogona kunge uchiziva kuti zvakakosha sei kushanda muchifuva chako, kwete kungoita musimba hwakasimba asi kuti uchengetedze muviri wako wepamusoro kuti urege kurasikirwa musumbu iwe uchiri kuyaruka. Ichi ndicho chinhu chinoitika kwatiri tose kana tikasaramba tichisimudza zvisikwa .
Isu tinowanzotora kuti tibatsire izvo zvisimba zvedu zvepfupa zvatiitira isu. Vanotitendera kuita zvidyo uye kushambidza bvudzi redu. Iko inokosha apo patinosvika pasi kana kuti tisimuka kubva pasi. Iko inokosha kunyange pamabasa akadai anotorwa-e-akapiwa sekuzarura musuo. Mukuwedzera pakusimbisa chifuva chako sechikamu chepurogiramu yako yehutano, Centers for Disease Control uye Kudzivirira inokurudzira vakuru vakwegura vanofanira kuita maitiro echifuva kanenge kaviri vhiki nevhiki.
Nhau dzakanaka ndeyokuti mishonga yako yemapfupa ndeimwe yepamusoro-soro mumuviri wako wepamusoro uye, saka, inowanzova yakanaka uye yakasimba. Kunyange zviri nani zviri nani ndezvekuti pane tine yepamusoro chekudzidzira maitiro ekuchengetedza ivo nenzira iyo. Pasi apa tichagovera muenzaniso wezvizhinji zvezviito zvinotarisa mapfupa emapfupa ako.
Kuumba Yako Cheputi Chekuita Basa
Iwe unofanirwa sei kuvaka chivako chekushandisa chiito chekuita basa? Iwe unogona kusanganisa uye kuenzanisa maitiro aya kuti ugadzire chiitiro chaunofarira uye icho chinoshungurudza misumbu yako yepfuva kuti iwedzere kusimba. Iwe unowanzosarudza kusarudza kubva pamatatu kusvika mashanu kuidzidzira maitiro zvichienderana nehutano hwako hwepamusoro uye zvinangwa, uye iwe unoda kusarudza maitiro anozoendesa chifuva chako kubva kumativi ose.
Chisarudzo chako chekushandisa chifuva chichabva pane zvaunoita zvekuita:
- Vatangi vekutanga vanofanira kusarudza rimwe chete kusvika kune maviri mabhizimisi kubva mumapapuriro emapfupa uye pushups mazita uye ita imwe kana maviri seti 12-16 reps.
- Pakati pepamusoro kusvika kune yakashandisa mashure ekufananidzira vanofanira kusarudza rimwe kana maviri kudzidzira kubva kune imwe neimwe yezvirongwa zvitatu zviviri kusvika kune zvitatu zve 8-12 reps, zororo pakati pekuisa.
Shandisa zvakakwana uremu zvokuti iwe unogona kungopedzisa nhamba yaidiwa yekudzoka. Iwe unoda kuzvishanda iwe pachako kuneta mune nhamba yakarongwa yekudzokorora kune imwe neimwe yakagadzirirwa. Kana iwe ukasarudzawo zvishoma pamutoro uye uine simba rakasara pamagumo, ita naro nezviremera zvakaremara munguva inotevera. Izvi ndezvekunyanya kuderedza mutsara iwe uri kukurudzira iyo kugadzirisa uye kukura musimba.
Zvaunoda Kuti Uite Basa Rako Chekuita
Iyo midziyo yaidiwa yakasiyana, asi runyoro rwakakwana runosanganisira:
- Barbell
- Dumbbells yezviyo zvakasiyana-siyana
- Kurwisana nemapoka
- Dzidzira bhora
- Matanho
- Weight bhenchi neinorerekera
Iwe unogona kuita basa iri paimba yekurovedza kana pamba kana iwe uine zvishandiso.
Kana iwe uine hutano hupi kana kukuvadzwa, taura nachiremba wako usati watanga chirongwa chekuvhiya. Bvunza pamusoro pemiganhu chero ipi zvayo kana kuti kugadziriswa kwaungada.
Ngatitarisei pane zvikamu zvitatu zvakakura zvezvidzidzo zvakagadzirirwa kuvaka dumbu rako.
Chest Presses
Bhuku rebhokisi rinoshanda masimba makuru ebhokisi, mapepa, uye triceps. Kuti uite mutsara wekutanga, rara pabhenji uye usunge zviyero pamusoro pechifuva, zvisikwa zvakakotama pamakona 90-degree. Dzvinya maoko zvakananga kumusoro, uye dzokera kumashure kunotangira nzvimbo.
Kusiyana kwemapurani emapfupa angasanganisira iyo barbell bhenikiti inobudiswa, dumbbell chest press, iyo incline chest press, uye chipfuva chechifu nebandanidza band.
Pushups
Pushups inoshandisa inenge mishonga yose mumuviri nechisimbiso pabhokisi nemaoko. Hazvishamisi kuti vakave vachibatanidzwa mumapurogiramu ekudzidzira mabasa kwemakore.
Nokuda kwechikonzero chekutanga, isa maoko mafudzi-upamhi zvakaparadzana, kupeta maoko uye kuderedza pasi kusvika pamunogona. Simbisai maoko uye musimudze kunze musina kuvhara.
Kusiyana kwepushups kunogona kusanganisira pushups pamabvi, kutsvaira pazvigunwe, kugunzva bhora, uye kukonzera kushorwa.
Chest Flies
Bhokisi racho rinobhururuka rinoshandawo mutsara mikuru yebhokisi nechinangwa chekunze. Nokuda kwebhururu, rara pabhenji nemichindwe inotarisana mukati. Kuisa zvidhinha kusvika kumativi, zvikwata zvishoma zvishoma. Dzokera pafudzi, udzose zviyekwe shure pamusoro pebhokisi.
Kusiyana kunogona kusanganisira dumbbell chest fly, chipfuva chichibhururukira pabhora, tsvina inobhururuka chipfuva, uye iyo imwe-ine ndege yakagadzika ine band.
Nzira Yokutanga Sei / Mirayiridzo
Iwe unogona kana usingazivikanwe nezvedzidzo dzinotaurwa pano. Kuti titange, tarisa gwaro rechitsika-nhanho rekutungamira kwemafuro uye mapfupa emapfupa , zvichibatanidza huwandu hwezvakasiyana-siyana zvinotaurwa apa, uyewo kutengesa zvinyorwa zvemashizha emapfupa, pushups, uye mapfupa mapfupa .
Kune rumwe rutivi, kana iwe usiri kunzwa uchinetseka zvakakwana, tarisa mazamu akaiswa mberi, mapepa, uye triceps workouts .
Pasi Pano pa Chest Exercises
Kudzidzira chepfu chepfuti kunokosha kuti uchengetedze mishonga inokubvumira kuti uite zvose kubva pamuzodzi bvudzi rako kuti uzarurire mukova. Kuchengeta mishonga iyi inoshanda nekubatanidzwa kwezvidzidzo kunogona kubatsira kuchengeta chifuva chako simba iwe paunenge wava nemakore.
> Kwakabva:
> Centres for Disease Control and Prevention. Kuyevedza Kwakawanda Kuita Sei Vakuru Vanoda? Updated 06/04/15. https://www.cdc.gov/physicalactivity/basics/adults/index.htm