- Izvi zvinotevera zvinetso zvakaoma zvinotarisa muviri wose, kunyanya chinangwa.
- Wedzera izvi zvinoenda kune simba rako rekudzidzisa ikozvino kana kuzviita ivo pachako kuti muviri wako ugadzirire mabasa ekunze.
- Fomu ndicho chinhu chikuru! Tanga nemagetsi ekudzivirira uye ita zvinotungamirira iwe usingazivi.
- Shandura maererano nehutano hwako.
- Tarisa nechiremba wako kana une chirwere.
1 - Kufamba Kwemurimi
Muchidimbu chetsika, iwe unotora zviremu zvakakura mune rumwe ruoko uye unofamba nekukurumidza sezvaungagona iwe nekukwanisa kwako, izvo zvinofanidza zvinhu zvakadai sekusimudzira bhiribha kana kutakura zvikwama zvinorema zvevhu. Imwe shanduro ndeyekupinza mutoro unorema kumusoro nekufamba, kuchengeta maoko ako akavharwa uye yako huru yakasimba kwazvo kukutsigira (ona kurudyi).
2 - Dzose / Gadzika
Tora zvombo zvakananga kunze pamberi pako, zvigadziko zvinotarisana. Shandura maoko kusvikira zvigadziko zvichitarisa kunze, tambanudza ruoko rumwe pamusoro pechirume uye shingairira zvimiti pamwe chete, tambanudza maoko, svetuka musoro uye kumativi ose mushure mokubvumirana ne-abs kuti uwedzere kutambanudza. Gara kwemaminitsi makumi matatu.
3 - Bhuku Dhadzai Bhuku / Dumbbell
Izvi zvinokonzera muviri wose, kunyanya kub uye kumashure. Isai imwe mugumo weboka rinopikisa kune chimwe chakasimba, kubata band uye dumbbell mumaoko ose maviri uye kutanga panzvimbo yakagadzikana. Kuchengeta mavoko zvakananga, kutenderera muviri uye nekusveta maoko pane imwe diagonal. Dzorerai 12-16 reps kumativi ose.
4 - Chet Tambanudza
Nhema inotarisana pamusoro pebhola uye ichiyerera kusvikira iwe zvakare wakatsigirwa zvizere. Sunungura mahudyu ako uye musoro uye rega maoko ako aende kunze kumativi kuti chifukidzo chekuzorora chidzike. Tora 3-5 mweya.
5 - Bent-Leg Deadlift
Izvi zvinosimbisa muviri wose uye zvakanaka maitiro ekunyatsoronga zvinhu-nemakumbo uye kwete kumashure. Svetera pasi sokunge iwe ugere pachigaro uye nemabvi shure kwezvigunwe, chifuva chakasimudzwa uye mapepa kumashure. Sarudza uremu uye simuka, kuisa pamakumbo. Pasi uye dzokororazve 10-12 zvakare.
6 - Muviri Wega Wakatarisa neBhora
Nemakumbo zvakadzika, isa maoko pabhola ugozviputira kunze, uchisimudzira chifuva chako kusvika pasi kuti unotarisa kumashure uye kunyura. Tora 5 mweya.
7 - Clean uye Press
Ichi ndicho chimiro chikuru chemuviri wepamusoro nekutarisa kune rotators uye deltoids. Tanga nezviremba pamberi pezvidya, mapendeti mukati. Bend rinokwidza uye kuisa zviyereso kubhokisi mumutsara wakarurama. Flip inowira pasi uye zviyero zvekuti zvive pamusoro pemapfudzi uye kuisa zvidhori kumusoro. Maoko ari pasi, flip maoko pasi uye pasi, achidzokorora kwema 10-12 zvakare.
8 - Dzose / Gadzika
Mira pamberi pebhola uye isa parutivi rworudyi ruoko bhora (chigunhiro chinotarisa). Tora bhora kuruboshwe paunenge uchichengeta chiuno. Tora mweya we5-21 uye shandura kune rumwe rutivi.
9 - Squat Toss
Iko kushambadzira kwemuviri kwakakwana kunokusimbisa makumbo uye nheyo. Mira uye ubatisise med med kana dumbbell . Squat zvakaderera sezvaunokwanisa (mabvi shure kwezvigunwe uye abs kugadziriswa) uye bata bhora pasi. Dhinda uchishandisa zvitsitsinho kuti upinde shure mushure mokunge uchinge uchitakura ure uye kumusoro. Tora ibhola kumusoro, ibate uye dzokorora zvakare 12-16 reps ..
10 - Zvekare Zvakare
Nhema inotarisana pasi nemaoko mushure memusoro. Simudza mutumbi wepamusoro kubva pasi pasi masendimita mashoma, uchichengeta musoro nemutsipa mukugadzirisa, zvino simudza tsoka kubva pasi uchengete makumbo zvakananga. Pasi uye dzokororazve 12-16 reps.
11 - Mwana Akasara
Gara kumashure kwezvitsitsinho zvako uye uise maoko ako pasi pamuviri wako, zvigadziko zvinotarisana. Relax and breath breath for as long as you like
12 - Plank
Pinda mune chinzvimbo chakanaka, pamaoko nezvigunwe. Shingairira the abs uye kuchengetedza muviri wakarurama kubva pamusoro kusvika kumakona. Tora 4 kusvika 8 kufema
13 - Kaka Dzoka
Gadzira pamativi ose mana nemabvi pasi pechiuno uye maoko pasi pemapfudzi. Paridza minwe kubva pasi pasi nemichindwe gorofa uye kubvumirana neko kusvitsa musoro, mutsi uye kumashure mukuenderana. Inhale uye sunga mahudyu uchienda kune denga uchikwevera mapepa kumashure uye uchidzika kubva nzeve dzako; tarisa mudenga. Edzai uye shandisai chidimbu muchikwevera dumbu renyu kumucheto wako. Dzorera kumashure uye unzwe kutambanudza musana wako. Dzokorora 4 kusvika ku6 kufema, kufamba zvakanaka pakati pega imwe neimwe.