Basa guru rekuvaka simba rembambo nesimba
Iko kunofambisa kune chinhu chikuru chakakomba-kuita zvekuita muviri chakakwana kune zvose zvinoshandiswa sezvo zvichigona kugadziriswa kuti zvigadzire kuuraya munhu wose, zvisati zvave uchangotanga kudzidzira kana kuti wakadzidziswa kwemakore. Iine ngozi shoma yekukuvara uye, neine zvigadziridzo zvishomanana, inopa yakanaka cardio workout, simba rekushanda kana kuti balance workout.
Sei Vachiremerwa Vachikwidza?
Ichi chiito chinogona kuitwa chero kupi zvako sezvo izvo chete zvishandiso zvinodiwa nhanho inogadziriswa , kana bhenji, uye zvimwe zviyero.
Kana iwe uri nyanzvi, iwe unogona kushandisa kunyange chigaro chakasimba kumba, uye kuzadza bhegi nemvura jugs kuti uwane basa rakadaro.
Nemhaka yehutano hwakasiyana-siyana, ihwo humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe huripo huzhinji hunoshandiswa, zvakadai sekumhanya kweplyometric , nokuti iwe unobatsirwa nekuputika kwepamusoro kusina simba rekuuya; uye chikwata chakazara chekuita basa , nokuti zviri nyore chaizvo kuita zvakanaka, uye kune ngozi shoma yekukuvara.
Imwe bhonasi kumutambo wekureruka-kutakura muviri ndeyekuti inosimbisa gumbo rimwe nerimwe pachako, pane kuti rive rimwechete. Izvi zvinobatsira kuti uve nechokwadi chekuti uri kuvaka simba zvakaenzana kune rumwe rutivi, uye kwete kutendera rimwe gumbo pane rimwe. Nemhaka yokuti uri kutsika nemagumbo rimwe panguva, izvi zvinowedzerawo kuenzanirana, kugadzikana, uye kukwana nokuti iwe unofanirwa kudzora uremu kana uchifamba zvose uye zvichidzika, uye mberi uye kumashure.
Zvimwe zvikomborero zvemuitiro uyu zvinosanganisira:
- Kunyanya zvinokonzerwa nemaketani ekupedzisira (glutes uye hamstrings).
- Zvakanaka pakuvaka quadriceps simba.
- Inoita zvishoma kudzvinyirira pamabvi.
- Zviri nyore kugadzirisa maitiro ekutanga kuita dambudziko rakakura rekuoma.
Kugadzirisa Simba Rako Rakarereka Ups
Pane mitatu mitatu yaunofungisisa paunenge uchironga chiito chako chakakosha kusvika kumushandirapamwe:
- Nhanho Hurere
Iko kukwirira kwedanho ndiko kushanduka kokutanga kufungisisa. Iyo yakaderera danho, iyo inowedzera quadriceps inoshandiswa. Iyo yakakwirira iyo nhanho, iyo inowedzera hustings uye glutes zvinoshandiswa. A anotanga achatanga nenhanho yakaderera zvikuru zvichida 6-8 masendimita, kusvikira sangano rapera. Chinangwa chinotevera ndechokuwedzera zvishoma nezvishoma kukwirira kwemufaro kusvikira paine chiyero chehudyu yako yakafanana nechepasi apo rutsoka rwako pane danho. Mushure mokunge iwe unogona kunyatsogadzirisa shanho iri pazera iri, unogona kusarudza kukwidza danho zvishoma pane izvi, uye kunyatsoshanda hamstrings uye glutes. - Weight Nhamba
Tanga usina kuyerwa uye zvishoma nezvishoma uwedzere dumbbells kana kuti barbell kana uchida. Kushandisa mboni kunobvumira iwe kusimudza zvakanyanya, asi kubata dumbbells isarudzo yakanaka. Kana chinangwa chako ndechokuti uwane simba, simudza uremu hwakawanda, enda zvishoma uye uite zvishoma zvishoma, 8-12 pamagetsi. Kuvaka simba rinoputika , kana kuwedzera mafungiro emwoyo, kutakura zvishoma, kuenda nokukurumidza, uye kuita zvakadzokorora zvakare - 20-25 pamusangano. - Speed
Nhanho yekusimudzira kufambisa inonyanya kubva pane zvinangwa zvako uye rudzi rwekudzidzira uri kuita. Sezvataurwa pamusoro apa, unogona kuwana cardio workout huru nekuita zvishoma nezvishoma kana zvisi zvishoma, kushanya nekukurumidza, uye kuita zvinyorwa zvepamusoro pamagetsi. Sezvaunowedzera uremu, iwe unogona kupedzisira uchitsika pasi (zvichienderana nekuchengeteka uye kuoma).
Nzira Dzakaita Kuti Uremerwe Nyore
Nzira dzekumusoro ndeyekuita basa guru kune vose vanotanga uye vatambi vechikwata nokuti iwe unogona kuwedzera zvishoma nezvishoma kuoma kwebasa racho kuburikidza nekuwedzera kukwirira kwebato, kuyerwa kunorema, uye kunyange kukurumidza kwesangano panguva yekushanda. Heano mamwe emhando dzakasiyana-siyana dzinoratidzwa kubva nyore kusvika kune dzakaoma zvikuru.
- Avo vasina Kurereka Endai Kumusoro
Tanga neine nyore kutsika. Itorera netsoka rwerudyi, udzore rutsoka rworuboshwe kuti urisane naro pamusoro pechitsiko, uye tora pasi nechokuruboshwe. Dzokorora izvi nokuda kwenhamba chaiyo yekudzokorora, uye tungamira nerutsoka rworuboshwe uye dzokorora nhamba yakafanana yekudzokorora. Munhu anotanga kusarudza angasarudza kuita izvi kwenguva yakatarwa yenguva (miniti imwe, somuenzaniso), panzvimbo yenhamba yakatarwa yekudzoka.
- The Basic Weighted Step Up
Ichi ndicho chikwata chakafanana nechapamusoro, iwe chete unenge wakabata dumbbells mumaoko ako kana bhutoni pamafudzi ako sezvaunenge uchikwira uye pasi. Zvakare, unogona kuenda kwenguva kana kudzokorora zvichienderana nezvinangwa zvako. - Dynamic Step Up
Kuti uite simba, kana kuputika, fambisa, tanga nerutsoka rumwe panhanho uye iwe paunofamba, fambisa zvakananga kubva panhanho, uye uende pasi zvishoma nezvose tsoka patsoka. Enda pasi uye shandura imwe netsoka yaunotungamira nekudzokorora. - Iyo Yakakosha Isimba Yakasimuka
Sezvaunowedzera simba rako nekuvandudza nzira yako, unogona kutanga kuwedzera kuremera kune simba rinokurumidza. Iva nechokwadi chokuti unoshandisa matanho maduku, kusvetuka kwepamusoro uye nguva dzose pasi zvishoma.