Iyi yekudzidzira kwepamusoro shure kwekuita basa inopa simba rakasimba remumuviri wekushandisa kuburikidza kushandisa piramidi nzira yekudzidzira : Kuwedzerwa uremu hwako uye kuderedza kudzokorora kwako kwega yega yezviito zvako. Nekudzidzira uku, unotanga ne12 kudzoka, kusarudza mutoro waunokwanisa KUCHENGA ukasimudza kaviri (iyo yekupedzisira inofanira kuva yakaoma zvikuru, asi isingakwanisi).
Pamusoro pegadziriro imwe neimwe, iwe uchawedzera uremu hwako uye kuderedza udzoka hwako, kupedzisira uine uremu hunorema uhwo ungasimudzira hutano hutatu. Zvinogona kutora nguva kuti uone kukosha kwakakodzera kwega rega, saka chengetedza bhuku rekuongorora zviyero zvako vhiki imwe neimwe. Kudzidzira kwakanyanya kunogona kuwedzera kuwedzera kusimba kuburikidza nekuita sarudzo dzinosarudzwa pasi apa. Ndakatora zviyero zvezviyekwe zvega rega, asi izvi zvinongokupa pfungwa yekushandura zviyero zvako, saka shandura maererano nehutano hwako.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Bhodhi yebasa , bhenji kana nhanho, bhutoni nemapapiro akasiyana-siyana akaenzana uye dumbbells dzakasiyana-siyana. Kana usina chikoni, sununguka kushandisa dumbbells .
How To
- Kushamwaridzana nekwenyama cardio kana kupisa up sezviitiko zvekudzidzira
- Pamusangano wega woga, sarudza chiedza, chimiro uye chiremera chakaremera uye ita chimwe nechimwe chigadziridzwe nenzira inotevera:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema - Kana iwe wakafambisa kana uchida kuwedzera simba, unogona kuita piramidhi yekatatu, iyo inosanganisira zvose zviri kukwira nekudzika piramidi:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema
Isa 4 - 10 reps, miviri yakakura
Ita 5 - 12 reps, chiremera chakareruka - Pamusoro pegadziriro yega yega, sarudza huwandu hwehuwandu hwekuti UNOGONA kuzadzisa nhamba yakapiwa yekudzoka
- Zorora kwemaawa 30-60 pakati pemisheni uye kudzidzira
1 - Press Chest
Mafuridzi emapfupa :
Rara pasi pabhenji kana kuti danho uye utange nezviremba muruoko rumwe norumwe zvakananga kumusoro kwebhokisi, mapende anotarisa kunze. Bend the elbows uye kuderedza zvombo kusvikira mabheji ari pasi pebhokisi (maoko anofanira kutarisa semagariro emagariro). Shingairira zviroto mushure musingavhari mavhiri uye muvaunganidze pamusoro pebhokisi.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Ita 3 - 8 reps, weight weight 12-16 reps
2 - Cheti Flies
Chest Flies:
Nhema pasi, bhenji kana danho. Tora zvigadziko pamusoro pebhokisi nemichindwe zvakatarisana. Kuchengetedza mapapiro zvishoma zvakakotama, kuderedza maoko kusvika kumativi uye pasi kusvikira vaenzaniswa nebhokisi. Chengetedza zvikwiriso munzvimbo yakagadzikana uye usadzikisa zvisikwa zvakanyanya. Dzvinza chifuva kuti udzose maoko zvakare kana iwe uchimbundira muti.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Ita 3 - 8 reps, weight weight 12-16 reps
3 - Rimwe Ropa Rwendo
One Arm Row:
Ita rutsoka rworuboshwe pane imwe nhanho kana nhandare uye wozorora ruoko rworuboshwe kana shanduro pamusoro pehudyu. 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:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Ita 3 - 8 reps, weight weight 12-16 reps
4 - Pullovers
Dumbbell Vanokanganisa:
Mubhiriji panzvimbo yebhola, tora rimwe rinoremesa mumakumbo ose maviri kumusoro. Kuchengeta zvikanda zvishoma zvakakotama, zvinyoronyoro kuderedza uremu huri shure kwako (maoko ari kunyanya kururamisa), achienda pasi sezvaunogona. Dzorera shure kuti ubvise chiremera pamusoro pebhokisi uye dzokorora.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Ita 3 - 8 reps, weight weight 12-16 reps
5 - Bent Arm Lateral Simudza
Kufambisa Simudza:
Simira netsoka pamusoro pechiuno-kure kurega uine zvisikwa nezvisungo zvakakotama kusvika kune 90 degrees, zvigadziko zvinotarisana mukati. Shandura mapepa kusimudzira maoko zvakananga kusvika kumativi, kuchengetedza mavhesi panzvimbo yakagadzirirwa mukati mekufamba. Pasi uye dzokorora.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema
6 - Zvimwe Zvimwe Pamusoro Press
Kuwedzera Kuno Mberi Press:
Tanga umire kana ugare nemabhanhire akakomberedzwa uye zviyereso pedyo nenzeve. Nyora ruoko rworudyi kumusoro uye uchichengeta ruoko rworuboshwe panzvimbo. Itai kuti the abs isachengete muviri wose wakasimba. Pasira ruoko rworudyi uye, uchiichengeta panzvimbo, shandisa ruoko rworuboshwe kumusoro. Ramba uchichinjana uye usadzivisa kuregera uremu pafudzi.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema
7 - Hammer Curls
Hammer Curls:
Simira netsoka pamusoro pemasuo-kure kure uye unamate zvidzitiro, uine zviyero zvakakwira kusvika mukati. Zvichindwe zvinofanira kutarisana mukati. Pasi, kuchengeta bhendi zvishoma muhombhe pasi uye kudzokorora.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema
8 - Swedera Grip Bench Press
Close Grip Bench Press:
Nhema pane bhendi kana bhora (yakanyanya kupfuura) uye akabata barbell kana dumbbells mubato rakamanikana, maoko pamusoro pepfudzi-yakaparadzana. Zvichindwe zvinofanira kunge zviri kutarisana. Tanga chikwata nekukotamisa zvidzitiro nekuderedza bharu kumucheto, zvikwata zvinokwezva mukati uye pedyo nemuviri. Ita zvakanyanya pakufinyisa zvinyorwa zvekupisa mushure mokumanikidza uremu zvakare. Dzivisa kuvhara zvikwata pamusoro pekufamba.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema
9 - Triceps Extensions
Triceps Extensions:
Nhema pasi kana bhendi / bhora uye uwedzere maoko ako pamusoro pechifuva, zvigadziro zvinotarisana nazvo. Bend the elbows uye kuderedza maoko kusvikira ari pedo nenzeve, zvisikwa pamakona anenge 90-degree. Dzvinzai tambo dzekuti tadzike maoko tisingavhari manotsi. Chengetedza zvidzitiro zvakasimba muboka rose, kungofambisa zvigaro.
Reps / Sets / Duration:
Isa 1 - 12 reps, chiremera chakareruka
Isa 2 - 10 reps, miviri yakakura
Isa 3 - 8 reps, rinorema