Kana iwe uchida muviri wakasimba, wakaenzana wepamusoro , kuburitsa uku kwakakunakira iwe. Izvi zvinosanganisira 3 masangano emitambo 3, rimwe nerimwe rinotarisa pamasangano akasiyana-siyana echifuva, mapepa, biceps, uye triceps. Ita basa rako pachako nekuita rimwe dunhu kana kusvika kumatunhu matatu nokuda kwenguva refu, kunyanya kushanda. Zvizhinji zvekushanda zvinoshanda kupfuura boka rimwe remasumbu, zvichiita izvi kushanda zvakanaka uye kushanda zvakanaka.
Zvishandiso Zvinodiwa
Bhokisi rekushandisa , bhenji kana danho, dumbbells dzakasiyana-siyana uye kettlebell (shandisa dumbbell kana usina kettlebell)
How To
Ita maitiro ekufambisa musimboti gumi kusvika gumi nemakumi maviri ekudzoka, uchishandisa uremu hwakakwana zvokuti iwe unogona kungopedzisa reps yaunoda. Zorora uye upiwezve dunhu rimwe nerimwe kusvika kune katatu kana kuti enda kune rimwe rinotevera dhigirii.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Gadzirisa maitiro ekudiwa sezvinodiwa kuti ukwanise hutano hwako uye zvinangwa.
Ngatitangei nekutanga kwekuita muviri wenyu.
1 - Dunhu 1: Kufamba Pushup
Nzira yekuita sei : Tanga pane imwe nzvimbo yekusimudza neruoko rworuboshwe pane pepa pepa kana bhande. Ita pushup uye, sezvaunofungidzira, famba maoko kuruboshwe kusvikira ruoko rworudyi rwuri pamapuranga epombi. Ramba uchitsungirira, kushandura kufamba maoko kune rumwe rutivi. Rimwe rep rinosanganisira kufamba kune kurudyi uye kuruboshwe.
Reps / Sets / Nenguva : 10-12 reps
Shanduko Inoshanduka: Itai kuti pfuti dzenyu dzigadziriswe pamabvi enyu kuti dzigadziriswe, dziitei pakuderera kwekuwedzera
2 - Dunhu 1: Pamberi Dzai ne Triceps Extensions
Zvingaita sei : Gara wakareba uye ubatisise zviyero pamativi ako. Svetera maoko kusvika pamapfudzi uye uenderere mberi kusvikira maoko ari pedyo nenzeve. Bend the elbows uye kuderedza zvisikwa zvakasimudzira musoro kusvika anenge 90 degrees. Ruramisa maoko uye uvawisire pasi.
Reps / Sets / Nenguva : 10-12 reps
Shanduko Inoshandiswa : Shandisa zviremera zvakanyanya kana zvishoma.
3 - Purogiramu 1: Chengetedza uye Ipa Press
Nzira yekuita sei : Tanga nezvishamba pamberi pezvidya, michindwe mukati. Simudza zviyero kusvika pachifukidzo chepamusoro mumutsara wakarurama uye mumhepo yakanyatsofamba, flip inowira pasi uye zviyero kuitira kuti ive pamusoro pemapfudzi. Shingairira zviyero kumusoro nekudzika pasi pasi, flip maoko kudzokera kumutsara wakarurama mamiriro uye pasi.
Reps / Sets / Nenguva : 10-12 reps.
Shanduka Simba: Shandisa zviremera zvakakura uye uwedzere chikwata
Dzokorora Dunhu 1-3 nguva
4 - Dunhu 2: Y Chepfu Press
Nzira yekupikira : Rara pabhenji uye ubatisise zviremera zvakakura-zvakasvibiswa nemakumbo akarembera. Tambanudza maoko uye shandisa zviyero kumusoro uye kunze kwekona muy-shape. Uyai nezviremba pamwe chete pamusoro pebhokisi, dzoka pasi zvakare uye dzokorora.
Reps / Sets / Nenguva : 10-12 reps
Shanduko Inoshandiswa: Ita mabhizimisi emagetsi nguva dzose kana idzi dzichinzwa dzakaoma.
5 - Dunhu 2: Rimwe Arm Arnold Press
Nzira Yokuti : Bata uremu hunonyoreswa kana kettlebell muruboshwe uye ude mu squat uchibata ruoko rworudyi kuti uite. Chengetedza torsi yakarurama, iyo isina kusungirirwa uye ita kuti mabvi ari shure kwezvigunwe. Kuchengeta chigaro ichi, tanga nemuchindwe wakatarisana nefudzi uye usiye uremu sezvaunoshandura mutende. Tora ruoko rwakadzoka pasi, uchitenderera ruoko kuitira kuti michindwe ikatarise mukati. Ramba uchinge uchinge uremure uye pasi apo iwe unogara uri muchikwata chechikwata zvose zvitsva musati washanduka mapande.
Reps / Sets / Nenguva : 10-12 reps
Simba Rinochinja: Ita kuti uende wakamira panzvimbo ye squat
6 - Dunhu 2: Chikamu Squat neKettlebell Curl
Zvaungaita : Bata kettlebell muruoko rworudyi nechepa yako. Tora kurudyi uye udzike mu squat, uchidzora hure pakati pemabvi. Sezvaunoderedza tsoka dzako pamwe chete, svetesa uremu mu biceps curl, kupedzisira uine uremu zvakananga kumusoro. Dzokorora zvose zvakasununguka wozoshandura mazamu.
Reps / Sets / Nenguva : 10-12 reps
Simba Rinoti: Bvisa squat, shandisa dumbbell pane kettlebell
Dzokorora Dunhu 1-3 nguva
7 - Dunhu 3: Chest Circles
Nzira Yei : Rara pabhenji uye uchengetedze zviyero pamusoro pechifuva, matende anotarisa kunze. Deredzai zvisikwa zvakapoteredza munharaunda yakapoteredza sezvo iwe uchitenderera maoko. Pedzisa kufamba kwechiyero kune chiuno, ne pinkies inotarisana nemumwe apo ichidzvinyirira chifuva. Shandura maoko shure kana iwe uchitenderera zviyero kumusoro kwechifukidzo kuitira kuti zvigunwe zvinotarisana. Rambai mumakwikwi akareba, muchigadzirisa zvigunwe zvinotarisana uye mapiniki anotarisana.
Reps / Sets / Nenguva : 10-12 reps
Shanduko Inoshandura: Shandura zviyereso zvako kana kuita mapurofu echifuva
8 - Dunhu rechitatu: Incline Front Rokurera
Nzira Yokuti : Gara pane bhodhi rekudzidzira uye famba mberi mberi kuitira kuti iwe uri kutsika, zviyereso muruoko rumwe norumwe. Kuchengeta mavoko zvakananga, simudza zvanza zvakananga kusvika pamafudzi. Pasi uye dzokorora.
Reps / Sets / Nenguva : 10-12 reps
Simba Rinochinja: Ita hako uchigara kana wakamira, usingatauri
9 - Dunhu 3: Chimwe Chimwe Chengetedzo Inosangana Pushup
Nzira Yei : Rara kurudyi rwako nemabvi akavhara uye zviuno zvakasungwa. Putira ruoko rwakapoteredza chiuno uye isa ruoko rworuboshwe padhorosi pamberi pako (zvigunwe zvinofanira kureva kurudyi). Bvumidzai zvinyorwa zvekuti musimudze muviri uye kubva pasi, muchiruramisa ruoko rworuboshwe zvakanyanya sezvamunokwanisa kunze kwekuvhara huta. Ita pasi masendimita mashoma uye ramba uchikurira kumusoro uye pasi.
Reps / Sets / Nenguva : 10-12 reps
Shanduko: Simbisai ruoko rwepasi pasi kuti muwane ruvimbo.
Dzokorora Dunhu 1-3 nguva