Ichi chepakati / chakasimudzika kwepamusoro-muviri chinogadzirisa chifuva, shure, mapepa nemaoko nemitambo yekare yakagadzirwa kuvaka simba nekutsungirira.
Zvimwe zvinoshandisa zvinoratidza zviremera zvakakura . Izvozvo zvinoreva kuti iwe unofanirwa kushandisa soro yakakwana kuti UNOGONA kupedza nhamba yaunopiwa yezvezvepamusoro. Kudzokorora kwekupedzisira kunofanira kuva kwakaoma, asi kusingaiti.
Kana iwe ukatanga kurasikirwa nefomu, rega kutanga. Kune rumwe rutivi, kana iwe uchinzwa sokunge waigona kuita zvakanyanya zvakare, nyora chinyorwa icho icho pane chinotevera chinotevera kana chiitiko chinotevera, kana uri kungoita imwe chete yakagadzirirwa.
Precautions
Kana iwe uine kukuvara kupi zvako, zvirwere kana zvimwe zvinetso, ona chiremba wako usati waedza kuita basa iri, uye shandura chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
A barbell, zvakasiyana-siyana zvinorema dumbbells, ibhizimusi bhora, uye danho kana chikwata.
How To
- Kushamwaridzana nemaminetsi mashomanana ekuvhenekera kwemadiodio kana kushandisa zviyeuchidzo zvishoma uye kushandura shanduro dzemabasa ose pasi apa.
- Pedzisa maitiro matatu aya akanyorwa mune imwe nhepfenyuro, imwe pashure peimwe, achizorora apo unoda.
- Dzokorora imwe nhepfenyuro imwe chete yekudzidzira kujekesa kana 2 kusvika katatu kwekushanda kwakanyanya.
- Kuti uchinje, shandisa lighter weights, ita reps shoma kana kuita maviri chete emitambo mune imwe nhepfenyuro.
Isa 1: Shure - Barbell Row
Tora barbell yakakura pamberi pezvitunha, maoko epafudzi-kuvhara kunze, uye kupfugama mberi kusvika anenge 45 degrees, kubva uye kumashure. Dzorera mushure uye mapepa epafudzi kuti uburusire barbell kusvika kumucheto. Pasi uye dzokorora zvekare gumi nemashanu. Shandisa yako abs kusachengetedza pasi yako pasi.
Alternative Dumbbell Rows
Tora zviduku-zvinorema zviduku, uye ufukidze nechepamusoro kumashure nemabvi zvishoma zvishoma. Kana uchikwanisa, edza kuchengeta musana wakafanana nechomukati. Kana izvozvo zvichivhiringidza musana wako, simudza kusvika 45-degree angle. Tanga kutama nemabhanhire akatambanudzirwa kusvika kumhepo, shure kwekombani. Pasi pedo ruoko rworudyi, kuchengeta ruoko rworuboshwe panzvimbo, zvino fambisa kumashure kuti udonhe ruoko rworudyi mumutsara. Chengetedza ruoko rworudyi rwakasimba sezvo iwe uchideredza ruoko rworuboshwe, uchidzokorora dzimwe mitsetse yegumi gumi zvakare. Chengetedza reps zvishoma nezvishoma uye yakarongedzwa.
One Arm Row
Ita rutsoka rworuboshwe pane imwe nhanho kana nhandare, uye zorora ruoko rworuboshwe pachidya chepamusoro. Tora mutoro wakaremara muruoko rworudyi uye tambanudza mushure kuti ubudise hutenderedzwa kusvika kumeso. Dzokorora 8 zvakadzoka nguva dzose, inoteverwa ne 8 dzakanonoka, dzinodzora reps dzakatora ruoko ruchidzika pasi. Dzokorora kune rumwe rutivi.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Ita 2: Kumusoro / Kumusoro-Kumusoro-Rakakwirira
Bata chidimbu chebhodhoro, nemaoko akareba, uye svetuka mberi kusvikira kumashure kuenzanirana nechomukati, kubasa uye kushandiswa. Svetesa kumusoro kumashure, uchidhonza mapepa epafudzi pamwe chete kuti uwedzere kuyerwa kuchipfuva. Pasi uye dzokorora zvekare gumi nemashanu. Kana pasi rako rezasi rinokutambudza, simudza kusvika 45-degree angle.
Reverse Flies
Gara pane imwe nhanho kana bhora, uye benderera mberi (kumashure yakadzika), uchibata zvidzitiro zvepakati pasi pemabvi. Simudza zvidzitiro kuti uzvibatanidze hupamhi, unobata zvishoma zvishoma, uchifambisa mapepa mapepa pamwe chete. Pasi uye dzokorora zve12 zvakare.
Kudzokorora Kuwedzerwa paBhola
Kurara pasi bhora, kuchiisa pasi pechifu apo uchizorora pamagunwe (zvakaoma) kana mabvi. Isa maoko mushure memusoro uye sunga iyo iyo apo iwe uchisimudza chifu chebhora, uchinyima pasi. Pasi patsika pasi, zvisinganyanyi kubata pasi, uye dzokorora zvekare gumi zvakare.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Isa 3: Chest - Barbell Bench Press
Rara pasi pane imwe nhanho kana bhenchi, uye ubatisise barbell yakakura pamusoro pebhokisi. Bvisa uremu hwakananga kumusoro, pasina kuvhara mabote, uye kuderedza shure. Dzorerai 8 reps, inoteverwa ne 8 inononoka kupota inouya chete nehafu.
Kana usina chikoni, sununguka kushandisa dumbbells.
Ratidza Chengetani Chechi Fly
Nhema pachitsiko chechitsiko kana kutsika uye kubata masero-mashoma pamusoro pebhokisi, michindwe inotarisana. Kuramba uchibhururuka zvishoma nezvishoma uye uri panzvimbo yakagadzikana, chengetedza maoko kusvika pamapfudzi. Dzvinza chifukidzo chekudzosa maoko mudzo, achidzokorora kwe12 zvakare.
Alternative Chest Press
Nhema pane bhora kana bhenji uye unobata zviremera zvakakura zvakanyanya pamusoro pebhokisi. Shandisa ruoko rworudyi kumusoro uye pasi uye ipapo ruoko rworuboshwe, kushandura kwema12 zvakare.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Isa 4: Mafudzi - Musoro Wepa Press
Sarudza mutoro unorema unogona kuusimudza zvakachengeteka, uye shandisa maoko ako zvakananga kumusoro (musoro usina kubatidzira, usati wambomira shure). Pasi uye dzokorora zve12 zvakare.
Kufambisa Simuka
Mirai makabata midzi yepamusoro pamberi pemuviri, michindwe inotarisana. Kutungamira nemakumbo uye kuchengetedza zvombo zvishoma zvakakotama, kusimudza maoko kusvika pamapfudzi emafudzi (kumira zvakananga) uye pasi. Dzokorora zve 12 zvakare.
One Arm Shoulder Press
Gara pabhora kana bhenji uye ubatisise mutoro wakaremara muruoko rworudyi. Tanga chikwata nekukotamisa murara uye kuunza uremu huri pedyo nenzeve yakarurama. Chengeta iyo isina kubatanidzwa kuti igare yakagadzikana mumuviri sezvaunenge uchisimbisa kuora pamusoro pemusoro. Pasi uye dzokorora zvekare gumi gumi nemaviri musati washanduka.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Isa 5: Biceps - Barbell Curls
Tora barbell yakakura nemaoko epafudzi-upamhe zvakaparadzana. Bvumidzai biceps kuti muvhare mutoro kumapfudzi. Pasi pfupi udzoke uye dzokorora zvekare gumi zvakare.
Dzorera dumbbells kana iwe usina mboni.
Biceps Curls
Tora zviremera zvakaremara uye sora zviyero zvichienda kumapfudzi, uchiva nechokwadi kuti usashandise nguva yekuzora masero. Zvishoma nekudzikisa zviremba, kuchengetedza mhirizhonga pamisungo uye kudzokorora gumi nembiri zvakare.
Concentration Curls
Gara pane imwe nhanho kana bhenchi, uye ubatisise mutoro wakaremara muruoko rworuboshwe, zvigaro zvakasungirirwa mukati mukati mehudyu. Bvumidza bicep kuti utore huremu kumapfudzi. Pasi uye dzokorora zve12 zvakare.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Isa 6: Triceps - Skull Crushers
Nhema pabhenji uye ubatisise chidimbu chebhupakati mumakumbo mashoma (maoko pamusoro pepfudzi-yakaparadzana kunze). Tanga nebhasi yakananga kumusoro kwechifuva, zvigadziko zvinotarisana. Bend the elbows uye kuderedza uremu hunoenda kumusoro, uchimira apo zvigunha zviri pa 90 degrees. Bvisa uremu mushure mokudzoka udzoke zvakare nemakore gumi nemashanu.
Unotora zvinyunyuta kana usina mboni.
Zvimwe
Kickbacks
Ita zvigadzirwa zvepakati, uye benderera mberi kusvika kune 45 degrees kana kufanana nechomukati, zvisikwa zvakakotama uye pedo nenyundo. Chibvumirano chinotarisa kuti chigadzire mitsetse, zvichiita kuti uwedzere zvishoma pamusoro pemakumbo. Pasi uye dzokorora zve12 zvakare. Edza kuti usashambadzira zvisikwa.
Zvimwe
One Arm Triceps Pushup
Nhema kurudyi, mahudyu nemabvi akaiswa. Putira ruoko rworudyi rwakakomberedza ruzivo rwako uye uise ruoko rworuboshwe pasi pasi pamberi pako, muchindwe uchienderana nemuviri. Dzvinya maruva uye chengetedza muviri wako. Pasi uye dzokorora zvekare gumi mushure mokuchinja majeko.
Dzokorora 1-2 nguva kana kuenda kune imwe inotevera
Zvimwe