Ichi chikwata chemukati / chepamusoro, mapepa, uye triceps workout ichapikisa muviri wako wepamusoro nematambudziko matatu. Chimwe nechimwe chekugadzirisa chinokutora kuburikidza nemitambo yechitatu: chifukidzo chechifuva , maitiro epafudzi , uye triceps kurovedza muviri .
Hapana zororo pakati pemisasa, naizvozvo basa iri rinofamba nokukurumidza. Ichi chikoro chinotora anenge maminitsi makumi mashanu zvichienderana nekuzorora kwako nguva uye kuti vangani vatatu-vanosarudza iwe kuti upedze.
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells akasiyana-siyana akaenzana, a barbell, chigaro kana bhora uye boka rinopikisa.
How To
- Tanga nemaminitsi mashanu kusvika ku10- kutonhora- chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Ita zvidzidzo mumutatu wega wega, zorora kwemashure makumi matatu kana kupfuura uye dzokorora
- Kuti uite basa rakaoma rakawanda, dzokorora imwe neimwe yakagadzirirwa katatu
- Kuti uve nechiedza chekudzidzira, chengeta imwe neimwe ye-set-1 nguva
- Sarudza uremu hunokubvumira kuti upedze zvakagadzirirwa zvakanaka. Kudzokorora kwekupedzisira kunofanira kunge kwakaoma zvikuru.
1 - Tri-Isa 1: Drop Set Pushups
Nokuda kweizvi pushups , iwe uchapfuura nepakati pezvikwata zvehotera -seti. Enda nepakati pega rega, uite pushups pamabvi ako kana zvigunwe uye upumidze muchidimbu mukati mega yega yega. Ita sevakawanda sese sezvaunokwanisa uye usazvidya mwoyo kana iwe usingakwanise kuzviita nenzira yose!
- Isa 1: 16 pushups
- Isa 2: 14 pushups
- Isa 3: 12 pushups
- Isa 4: 10 pushups
- Isa 5: 8 pushups
2 - 1.5 Musoro Wepa Press
Bata zviremara zvakakura mukati mavo maviri nemaoko nemabheji akadzikamisa, zviyero zviri pedo nenzeve (sechinangwa chinangwa).
Dhinda zvidzoro zvepamusoro, zvideredza pasi uye wovhara zviremu hafu-way up and down. Ndiyo imwe rep.
Rambai, muchigadzirisa rep full rep pamwe nehafu yekudzoka ye 12 kudzokorora zvakakwana.
3 - 1.5 Pedyo Grip Bench Presses
Nhema pamabhenji kana nhanho uye kubata barbell yakakura kunze kwembambo-cage, maoko akavharana pamwechete (ari mukati memapfudzi).
Shingairira uremu pamusoro pemiti yakasvibirira, kuderedza uremu uye wovhara hafu-way up. Ndiyo imwe rep.
Rambai, muchigadzirisa rep full rep pamwe nehafu yekudzoka ye 12 kudzokorora zvakakwana.
Kuti uite basa rakaoma, dzokorora iyi Tri-Set. Kana zvisina kudaro, enda kune imwe inotevera Tri-Set.
4 - Tri-Set 2: Bench Presses
Nhema pane imwe nhanho, bheniki kana pasi uye unobata barbell yakakura masendimita mashoma pamusoro pebhokisi. Kuchengeta tambo yakabvongodza, kubudisa uye kusundira uremu hwepamusoro pasina kuvhara mavheti. Itai kuti uremu hure kusvikira huri pamusoro pebhokisi uye dzokorora zvekare gumi nembiri.
Inzwa wakasununguka kushandisa dumbbells kana iwe usina mboni.
5 - Arnold Presses
Akagara kana akamira, akabata zviremera zvakaremara nemabheji akakomberedzwa, zvigadziko zvakatarisana nebhokisi. Dhinda mapuranga kumusoro pamusoro pemusoro, kutenderera zvinyorwa kunze. Pasi patsika pasi, kuchinja maoko kumashure kunotangira nzvimbo uye dzokorora zvekare gumi zvakare.
6 - Skull Crushers
Nhema pabhenji uye ubatisise barbell-midzi-nzara mumakumbo mashomanana (pamusoro pepfudzi-yakafara kunze). Tanga nebhasi yakananga kumusoro kwechifuva, zvigadziko zvinotarisana. Bend the elbows uye kuderedza uremu hunoenda kumusoro, kumira apo zvikwangwani zviri pa 90 degrees. Bvisa uremu mushure mokudzokorora zvekare gumi zvakare.
Mune mamwe mazwi, usapwanya zvikanda zvako, vanhu.
Kuti uite basa rakaoma, dzokorora iyi Tri-Set. Kana zvisina kudaro, enda kune imwe inotevera Tri-Set.
7 - Tri-Set 3: Chengetedza Press Chepfu
Rara pasi pane bhenekeri kana pachitsika chakaita (sezvakaratidzwa) uye utange nezviremu zvakakura mune rumwe ruoko ruoko rwakananga kumusoro pamusoro pechifuva, matende anotarisa kunze. Bend the elbows uye chengetedza maoko kusvikira zvisikwa zviri pasi pebhokisi. Dhinda zvisikwa zvakasimudza mushure mokuvhara zvitsvuku uye dzokorora zvekare gumi zvakare.
8 - Reverse Flies
Tora midhimbiru-yakakura uye ugotanga kugara, wakakotama nemapuranga akarembera pasi uye zviyero pasi pemabvi. Simudza maoko ako kumativi, kusvika pamapfudzi emazinga, kufambisa mapepa mapepa pamwe chete. Chengetedza zvidzitiro zvishoma zvakakotama uye zvidzokorora zvekare gumi zvakare.
9 - One-Arm Triceps Pushups
Nhema kurutivi rwako rworudyi nemabvi akadzikiswa uye zviuno zvakasungwa. Putira ruoko rwakapoteredza chiuno uye isa ruoko rworuboshwe padhorosi pamberi pako. Bvumidzai zvinyorwa zvekuti musimudze muviri uye kubva pasi, muchiruramisa ruoko rworuboshwe zvakanyanya sezvamunokwanisa kunze kwekuvhara huta. Itai kuti muviri uve pasi kusvikira ruoko rwacho ruchivhuvhuta pasi uye ruchienderera mberi ruchidzoka 10 musati machinja mashivi.
Kuti uite basa rakaoma, dzokorora iyi Tri-Set. Kana zvisina kudaro, enda kune imwe inotevera Tri-Set.
10 - Tri-Set 4: Tora Fly
Nhema pamabhendi akarereka kana padanho rakatsika (sezvakaratidzwa) uye kutanga nemasero akaremara mune rumwe ruoko ruoko rwakananga pamusoro pebhokisi, zvigadziko zvinotarisana. Uine bhendi shoma mumakumbo, chengetedza maoko kusvika kumativi kusvikira vasvika kana kuti pasi pepfudzi. Dzvinza chifukidzo chekudzosa zvombo, uchengetedze bhandi mumakumbo. Fungidzira iwe uri kukumbatira muti. Dzokorora zve 12 zvakare.
11 - Wedzera Pamberi Pamusoro
Gara pabhola ugofuratira mberi kuenda kune chinzvimbo chichigadzirisa chinoshandisa midhi yezviremba. Kuchengeta maoko zvakananga uye zvigadziko zvakatarisana, simudza maoko kusvika pamapfudzi. Pasi pasi uye dzokorora zvekare gumi zvakare.
12 - One-Arm Triceps Extensions
Nhema nerutivi rworuboshwe pane bhora nemabvi apasi pasi kutsigira. Ita uremu hwepakati muruoko rworudyi noruoko rwakananga kumusoro, muchinda unotarisana kunze. Bend the gove uye kuderedza uremu hwemusoro wako kusvika anenge 90 degrees. Dzorerai triceps kuti mururamise ruoko uye dzokorora zvekare gumi nemaviri musati machinja mashivi.
Kuti uite basa rakaoma, dzokorora iyi Tri-Set. Kana zvisina kudaro, enda kune imwe inotevera Tri-Set.
13 - Tri-Set 5 - Chest Press ne One Arm Flies
Nhema pabhenji kana nhanho uye uite zviremba zvakakura nemaoko kumusoro kwebhokisi. Bend the elbows uye kuderedza zvisikwa pasi zvakangopfuura chifuva. Shingairira maoko kumusoro uye, pamusoro pekufambisa, shandura mazvigaro mukati uye kuderedza ruoko rworudyi kune rumwe rutivi muchipfuva. Dzorera ruoko rworudyi kumashure, shandura zvinyorwa kunze uye uite chimwe chinyorwa chepfupa. Pamusoro pekufambisa, shandura zvigadziri mukati uye kuderedza ruoko rworuboshwe kusvika kune rumwe rutivi muchipfuva. Rambai nemapfupa emapfupa uye chipfuva chichibhururuka (kushandura maoko kune rumwe rutivi ruchibhururuka) kwezvikamu zvinomwe zvekare (rimwe rep rinosanganisira nzizi kumativi ose maviri)
14 - Clean uye Press
Tanga nezvishamba pamberi pezvibayirwe, michindwe mukati. Simudza zviyero kusvika pachifukidzo chemukati (zvakangoita semutsara wakarurama) uye mukufamba kwakanyatsofamba, flip inobata pasi uye zviyero kuitira kuti ive pamusoro pemapfudzi. Shingairira zviyero kumusoro nekudzika pasi pasi, flip maoko kudzokera kumutsara wakarurama mamiriro uye pasi. Dzokorora zve 12 zvakare.
15 - Triceps Dhipfu
Gara pachigaro kana bhenji uye kuenzanisa pamaoko ako, uchidzokera shure pamberi pechito nemakumbo zvakananga. Bend the elbows uye pasi pasi, kuchengetedza mapepa pasi kusvikira zvikwata zviri pa 90 degrees. Dzorera zvakare uye dzokorora zvekare gumi zvakare.
Kuti uite basa rakaoma, dzokorora iyi Tri-Set.