Kuumba chirongwa chekudzidzisa simba chinogona kuva chinotyisa, kunyanya kana zvasvika pakusarudza maitiro ako . Iwe unoziva sei kuti unofanira kuisa mune imwe yepamusoro yekudzidzira muviri muviri? Imwe nzira ndeyekusarudza 1-2 maitiro akasiyana-siyana eboka rimwe nerimwe remasumbu, ndizvo zvandaita mune izvi zvinobudirira, uye zvinobudirira, kubasa.
Iwe ucharova chifuva, shure, mapepa uye maoko nemazana ekufambisa unotanga kuona. Ichi chikamu chekuita basa chakanaka kune chero hutano hwehutano.
Precautions
Ona chiremba wako kana uine zvirwere kana zvirwere.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana, ibhizimisi uye / kana bhenji kana danho
How To
- Kushamwaridzana nekwenyama cardio kana kupisa up sezviitiko zvekudzidzira
- Zorora kwemaawa 30-60 pakati pemisheni uye kudzidzira
- Vatangesi : Ita 1 masero e12 kusvika ku16 akadzokorora
- Int / Adv : Ita 1-3 sarudzo dze 8-12 reps dzinoshandisa uremu hwakakwana zvokuti UNOGONA kuzadzisa nhamba yaunoda yekudzoka.
1 - Press Chest
Ndinoda kutanga kutora muviri wangu wepamusoro neboka guru remasumbu, sebhokisi . Zviduku zviduku zvinobatsira, sezvinoitwa maoko nemafudzi, zvakasara kuitira kuti iwe unogona kazhinji kusimudza zvishoma zvinorema pano.
Mafuridzi emapfupa : Rara pamabhenji kana nhanho uye utange nezviremba muruoko rumwe norumwe zvakananga kumusoro kwechifuva, mapende anotarisa kunze. Bend the elbows uye kuderedza zvombo kusvikira mabheji ari pasi pebhokisi - maoko anofanira kutarisa semagariro. Shingairira zviroto mushure musingavhari mavhiri uye muvaunganidze pamusoro pebhokisi. Pasi uye dzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
2 - Pushups
Ndinoda kuita pushups mushure mokuputika kwemapfupa apo misumbu yakanaka uye inodziya. Zvakanaka, zvichida 'rudo' shoko risina kururama. Iyo shanduro yandakasarudza inosanganisira kushandisa bhora rekushandisa, izvo zvinogona kuita kuti zvive zvakaoma kana nyore, zvichienderana nokuti unozorora makumbo ako bhora.
Pushups : Tanga nekupfuurira mberi bhora kusvika bhora riri pasi pemakumbo (zviri nyore), zvinopenya (zvishoma kana zvakaoma) kana tsoka (zvakaoma). Iva nechokwadi chekuti unoisa maoko pasi pemapfudzi ... iwe unogona kutamirazve shure kana iwe usingagoni kudzora bhora. Bend the elbows in a pushup, shingairira kumusoro uye kudzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
3 - Rimwe Ropa Rwendo
Takabata mubhokisi, uye zvino ndiyo nguva yeboka guru rinotevera remasumbu - kumashure kana, kunyanya, masikati. Ndinoda rumwe rutivi rwemaoko kuti ndishande iyo miviri mikuru kune rumwe rutivi rwomuviri uye ini ndinodawo bhonasi kushanda biceps kuwana pamwe nekuita izvi.
Rimwe Simba Rokuita : Isa rutsoka rworuboshwe pane imwe nhanho kana purogiramu uye wozorora ruoko rworuboshwe kana shanduro kumusoro. Ita uremu muruoko rworudyi, chidimbu mberi uchichengetedza mushure mutsvuku uye hausi mukati, uye urembedze uremu kusvika pasi. Bend the bow and pull it up in a rowing until it's level with the torso or just above it. Pamusoro pekufambisa, fambisa mushure mushure mokuchengeta chiuno muhudyu uye pasina kubatanidzwa.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
4 - Kudzokorora Zvakare paBhora
Imwe mutsara wesabata yakashanda masikati ako uye iko zvino tinorova imwe nzvimbo yemusana wako, shure kwako kumashure. Kune iyi, ini ndiri kushandisa bhora, asi iwe unogona kuita nyore izvi kufamba pasi.
Kudzorerwa Zvokuwedzerwa: Ramba uchienda mberi bhora uye, kuenzanisa pamabvi (nyore) kana zvigunwe (zvakaoma), isa maoko mushure memusoro. Curl mberi mberi kwebhola uye wosimudza chifuko, uchiuya nacho kusvika kuchikwata chepamusoro (haudi kutora hyperextend pano). Pasi uye dzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
5 - Overhead Press
Imwe mabhizimisi epamusoro inoshandisa inotevera mushure mutsva mukuru, mapepa . Mafudzi acho ane misoro mitatu-mberi, mukati uye kumashure deltoid, saka tinoda maitiro anobaya musoro wese matatu. Musoro wepamusoro unopinda nepakati nepamberi pedtoid.
Musoro Wepepeti: Simira netsoka pamusoro pechiuno-kure kurega uine zvisikwa nezvisungo zvakanamatira kusvika kune 90 degrees, zvigadziko zvinotarisana kunze uye maoko sechinangwa chechinangwa. Shingairira zvigadzirwa zvepamusoro, musingavhari mavheti uye kuchengetedza musana wakananga, abs kusungirirwa. Pasi kudzoka kutanga uye kudzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
6 - Reverse Fly
Uyewo unozivikanwa semushure wekusimudzwa kwemashure, reverse inobhururuka inoshanda, sezvaunogona kufungidzira, nechekare deltoids, zvichiita izvi kukurudzira kukuru kune pepanhau rinodhinda iwe wakaita kare. Inoshandawo kumusoro kumashure, bhonasi yakanaka.
Dzorera Fly: Gara pabhenji kana sachigaro (kana iwe unogona kumira nekukotama), bend mberi mberi (kumashure kunofanirwa kuva yakadzika) zviyero shure kwemhuru. Kuchengetedza mutsi muhutano hwakanaka uye iyo isina kubatirana, simudza maoko ako zvakananga kusvika kune torso level, zvikwata zvishoma zvakakotama. Edza kusazora maoko, asi kunyatsoshandisa mapepa kuti usimudze uremu. Pasi uye dzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
7 - Kuisa Makumbo
Ndakasarudza kuenda neimwe yakanaka biceps maitiro, zvandinoda, iyo yakagadziriswa. Sezvaunenge uchinzwa, munzvimbo iyi uye pamakona awa, iwe unonyanya kuisa pfungwa dzako dzose mumasikironi emisumbu mu biceps muscle.
Kugadziriswa Kwemakumbo : Gara pachigaro kana bhenji (kana kupfugama) uye uise mutoro kuruoko rworudyi. Zorora zvakakwana mukati mebandauko rokurudyi kuitira kuvhara uye kuvhara kurema kusvika kumafudzi. Dzivisa kupindira mavhiri uye, sezvaunoderedza uremu, edza kusaisa zvakakwana ruoko rwako, asi ramba uchinge uchishungurudza pamusana pasi pekufamba.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
8 - Kukanganisa
Kufamba pamusoro pekupedzisira musumbu boka, triceps, ndakasarudza kutsvaga. Ichi chiito chakakwana chekutsvaga vatatu vatatu vematatu e-triceps uye iwe unowanawo bhonasi yebasa rinowanikwa pamusoro.
Kickbacks: Bata uremu muruoko rworudyi ugofugamira mberi, uchizorora shanduko kuruboshwe kuruboshwe. Mutsara unofanirwa kuve wakananga, kubhurwa. Tanga nekukwevera muromo wepamusoro pedzimwe torsi, sokunge iwe uri kupindira chimwe chinhu muArmpit yako. Tora iyo nzvimbo apo iwe unowedzera ruoko shure kwako. Pasi uye dzokorora, asi edza kuti usatengesa uremu.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps
9 - Triceps Extensions
Last on our list of exercises are triceps extensions. Ndinoda kuenderera mberi kwetatu, kana chete nokuti iwe unorara pasi. Izvozvo nguva dzose zvakanaka.
Triceps Extensions: Rara pasi kana bhenji / bhora uye uwedzere mavoko zvakananga pamusoro pechifuva, zvigadziro zvinotarisana nazvo. Benda mabhodzi uye kuderedza maoko kusvikira ari pedo nenzeve, zvisikwa pamakona anenge 90-degree. Usabaya chiso chako (duh). Dzvinzai tambo dzekuti tadzike maoko tisingavhari manotsi. Pasi uye dzokorora.
Reps / Sets / Duration :
1-3 Sets of 8-16 reps