Tarisa mishonga muhudyu mako, machira, nemakumbo
Shandisa iri nharaunda yepamuviri kuti uwane kushanda nekukurumidza kunobata zvese zvemisungo muhudyu mako, chidziro, nemakumbo.
Zvamunoda Kubasa iri
Iwe uchada bhutoni yekutanga, kunyange iwe unogona kushandisa dumbbells pane. Kune vamwe, iwe uchashandisa dumbbells nebhora rekushandisa . Iwe unogona kunge uine chikwata chekudzidzira kuti pasi inofamba. Iwe unogona kuita basa iri kumba kana pamitambo.
Mirayiridzo yeChipfupa Chemuviri Chechipiri
- Tanga nekudziya- kwechiedza che cardio , chakadai se treadmill, elliptical kana kudzidzira bhasikoro. Izvi zvichaita kuti ropa rako rifambe uye zvichaitawo kuti usvike muviri wako wepasi.
- Ita miviri yega yega yega mushure meimwe kana uchinge usingazorori. Izvi zvichabatsira kuchengetedza kuwedzera kwepfungwa yemwoyo kuburikidza nekugadzirira.
- Vatangi vekutanga, ita 1 sete ye 12-16 reps yemushandiro wega wega, imwe imwe pashure peimwe, kune rimwe dunhu.
- Pakati pepamusoro / mberi, ita 1 sete 10-16 reps zvekushanda kwega kwega, imwe pashure peimwe, kwemasereti maviri.
- Shandisa zvinorema zvakakwana zvokuti iwe unogona KUZVISA kupedza nhamba yaunoda yepamusoro
1 - Kufa
Simira netsoka dzakaputika kumativi, mabvi zvishoma. Nekunze kwakadzika, mapepa kumashure uye kusava, kubuda kubva muhudyu uye pasi pasi kumusoro kwemuviri kusvika paunenge uine mafungiro anogumira anobvumira. Simuka, uchidzidzira maruva ako. Chengetedza bar kana kurema pedyo nemakumbo mukati rose. Inogona kuitwa ne barbell kana dumbbells. Target: glutes, hams uye pasi kumashure.
2 - One-Legged Deadlift
Nhanho inodzoka shure uye ugare zvishoma pane zvigunwe kuti uenzanise sezvaunonyorera kubva muchiuno nechemberi kumashure. Itai kuti zvisikwa zvivepo sezvamunokwanisa kunze kwekukomberedza mushure uye kusundira kumashure kuti utange. Dzorerai zvose zvinoshanduka uye shandura mativi. Target: glutes, hams uye pasi kumashure.
3 - Squat
Simira netsoka dzechikafu-yakaparadzana kunze, tsoka netsoka shomanana pamberi peSmith Smith. Dzorera uye uise bhanhire pamapfudzi achigara asina. Mabheji akafugama sokunge akagara pachigaro (amire pamakirigiri 90), achidzoka shure, asina. Target: glutes, quads, hams, nemhuru.
4 - Plie Squat
Ita zvigadziko kumusoro pamusoro pemapfudzi kana pamakumbo ekumusoro uye umire namakumbo akawandisa kupfuura mafudzi, zvigunwe pamakona makumi maviri nemashanu. Kuchengeta mabvi maererano neminwe, zvishoma nezvishoma kuderera mu squat. Dzoka zvakananga, kwete mumabvi shure kwezvigunwe. Target: quads, glutes, hams uye mukati mahudyu.
5 - Lunge paBhola
Ita rutsoka rumwe pamusoro pebhokisi mushure mako (usashandisa bhora kana iwe usina kusununguka nekufamba uku!) Uye kupfugama namabvi uye pasi kusvika panzvimbo yakamira, kuchengetedza muviri ugadzire uye urege kupinda. Ita kuti bondo rinotangira rinogara shure kwezvenwe. Svetera mberi kwechitsinho, squeeze butt uye zvishoma nezvishoma simudza kuti utange nzvimbo. Batisera pamadziro kuti uenzane kana zvichidiwa. Target: hams, glutes, quads uye hip flexors.
6 - Hamstring Roll
Kushandisa mabhizimusi, kuisa zvitsitsinho kana mhuru pane bhora uye zvishoma nezvishoma kusimudza butt up, kusimbisa iyo, muviri wakarurama kubva kumapfudzi kusvika kumakumbo. Dzorera kumashure kwemakumbo uye mupumburu kubheti, uchengete usina kusimba uye torse mumutsara wakarurama (usati wanyarara). Target: mabdominals, back, hamstrings