Izvi zvinotevera zvinoshandiswa zvinongororwa mushure meboka rimwe nerimwe remasumbu
Izvi zvinopesana nekuita muviri muviri kunosanganisa mishonga yose mumuviri wako, kusanganisira mahudyu, gumbo, mahudyu, chifuva, shure, mapepa, uye maoko.
Chimwe nechimwe chekugadzirisa chinosanganisira kushandura maitiro matatu kune rimwe boka remasumbu rine maitiro matatu kubva mune rimwe boka remasumbu (kuita izvi kuwirirana katatu pakudzidzira). Dzokorora imwe neimwe yakagadzirirwa kamwechete kuti uite basa rakakura, kana kaviri kana iwe uchida chaizvo dambudziko.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakabatanidzwa , a barbell, a-pull-up bar (kana kumanikidza band ), bhora , uye danho kana chikwata.
Nzira yekuita sei Total Body Tri-Set Strength Workout
- Kushamwaridzana nemaminitsi 5-10 e- cardio
- Ita zvidzidzo mumutatu wega-wega, imwe pashure peimwe iine nguva shoma shoma pakati
- Kwekushanda kwenguva yakareba, pedza imwe neimwe ye-set-2 kana dzimwe nguva
- Shandisa zvakakwana uremu zvokuti iwe unogona kungopedzisa nhamba yaidiwa yekudzoka
Tri-Isa 1 - Ball Squats
Isa gorofu rinodzivirira bhora pamusoro pemadziro uye uomire pamusoro paro, uine zviremera zvakakomba.
Pasi kusvika kune squat , shingairira shure uye dzokorora zvekare gumi nembiri.
Push-Ups
Pamabvi kana zvigunwe, ita 16 kushanduka-ups . Kusvetuka kubva pamabvi kunoda simba shoma, saka iwe unogona kuda kuvaka kuvaka-ups kubva kumakona.
Hover Squat
Simira netsoka dzakaputika-kuruka uye ubatisise zviremu-zvakakura pamapfudzi ako kana kumativi. Ona mufananidzo we fomu yakakodzera.
Shingairira pasi kwechipiri chibatisa, chibatisisa pasi kwezvikamu zvina, uye zvino uuye ne 2 nhamba
Dzokorora 8 reps.
Ramba Uchisimudza
Putira boka rinopikisa rakapoteredza kumusoro kwako kumashure. Nyorera tubing neruoko rumwe. Paunenge uchitakura tubhu kana kuti zvibatanidza, isa maoko pasi, zvishoma zvakakura kudarika mafudzi
Muchigunun'una (pamabvi kana zvigunwe), benderera mabheji ekuderedza kusvika pane zvaunokwanisa uye kusundira shure. Iyo tubing ichawedzera kukundikana, kuita kuti basa racho rive rakaoma uye saizvozvo rinoshanda.
Dzokorora zve 12 zvakare.
Imwe-Mibairo Squat
Itai hurukuro yakawanda yepineti yebhozenhi yepamusoro pamadziro. Ramba uchirwisana nebhora kuitira kuti ritsigire shure. Simudza rutsoka rumwe kubva pasi uye uzvidzike mu squat imwe-yakabatwa, kungoita masendimita mashoma pasi.
Svetedza chitsitsinho uye dzokorora zvekare gumi nembiri uye shandura makumbo.
Tora zvigadziko zvekuwedzera zvakasimba kana zvichida.
Tri-Isa 2 - Kutanga Neche Chikamu-Ups
Mira kumativi kune imwe nhanho kana nhare, yakatarisana nekodzero yako. Bata dumbbell rakakura mumaoko ose maviri.
Tsika pasi nebandauko rorudyi, uchiderera mu squat uye uchichengetedza musana wakarurama, torso yakarurama uye iyo isipo.
Dzorera zvakare uye dzokorora zvekare gumi nemasere usati washanduka.
Barbell Bench Press
Nhema pabhenji kana nhanho uye ubatisise barbell yakakura nemaoko akareba kupfuura mafudzi. Itai kuti muchengeti wepfupa rako udzike uye wozvinyora zvakare, zvichidzokorora zvekare gumi zvakare.
Step-Ups
Isa rutsoka rwakarurama pane imwe nhanho, tumira uremu kuchitsitsinho uye svetera muchitsitsinho kuti uuye padanho.
Dzokera shure uye dzokorora kumativi ose kuruoko rwerudyi usati wachinja kuruboshwe.
Zvose gumi nembiri zvakadzoka kune rumwe rutivi.
Alternating Flies
Sarudza uremu hunorema hunorema. Paunenge urembera pamusana wako, simudza uremu neruoko rworudyi udzike kunze kune rumwe rutivi kusvikira rwakatarisana nebhechi.
Dzvinza chifukidzo chekusimudza ruoko rwakasimudza, shandura maoko uye udzokorora neruoko rworuboshwe.
Ramba uchichinjana kuti udzoke zvakare.
Crossover Step-Ups
Mira pedyo nechitsiko kana chikwata uye uyambuke gumbo kuruboshwe kuruboshwe, uise rutsoka runyoro padutu.
Chengetedza chiuno chako kumakamuri pamberi pekamuri apo iwe unofambisa nechemberi kuruboshwe, unounza rutsoka rworudyi kurutivi rworuboshwe.
Dzokera pasi pasi netsoka rwerudyi uye dzokorora kwema12 reps pane rimwe nerimwe gumbo.
Taura neChechi Press
Rara pasi pachitsiko chechitsiko kana pane danho rakatsika nemusoro wako kumucheto wakakwirira wekutamira. Bata zviremera zvakakura mune rumwe ruoko, uchengete maoko ako zvakananga pamusoro pechifuva , matende anotarisa kunze.
Bend the elbows uye chengetedza maoko kusvikira zvisikwa zviri pasi pebhokisi.
Dhinda zvisikwa zvakasimudza uye dzokorora zvekare gumi zvakare.
Uyu ndiwo mugumo wechipiri Tri-Set
Tri-Set 3: Tanga neLunge
Mira mumamiriro akaparadzana, necheka rimwe netsoka netsoka mitatu pamberi peimwe. Chengeta maoko ako kumativi ako, ita zviyereso muruoko rumwe norumwe, uye ufugame mabvi.
Isa pasi mabheji kumashure akatarisa pasi, uchengetedze chitenderi mberi uye mabvi zvakananga pamusoro pepakati petsoka.
Chengetedza mutsara wakarurama uye usingaiti iwe sezvaunenge uchifambisa mberi kwechitsinho uye kumashure kuti utange nzvimbo.
Dzokorora zvose zvakasungwa kune rumwe rutivi usati wachinja mashizha.
Tora-Ups kana Lat Pulldown neBhan
Pamusana pekuita izvi, iwe unogona kuita kudhonza -ups kana lat pulldown nebhande.
Pa-pull-up bar kana kubatsira chin-up machine, itai sevakawanda zvakakosha-kuruka (matende anotarisa kunze) sezvaunokwanisa. Kushongedza kwakakodzera kunosanganisira kubvisa muviri wako wose kubva pasi kusvikira chiganda chako chiri pamusoro pebhari.
Kukwezva kwakaoma zvikuru kune vanhu vazhinji, saka kushandiswa kumwe kunogona kuva sarudzo yakanaka. Inobata ne lat latulldown pamakina kana kushandisa bhanhire, ichidzokorora kwema16 reps kune rumwe rutivi.
Sliding Side Lunge
Izvi zvinoshanda zvakanakisisa pamateti kana pasi rakanyatsonaka. Isa chidimbu chepasi pasi petsoka dzezasi uye ubatisise mutoro wakaremara kuruboshwe.
Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi apo iwe unofambisa rutsoka rworuboshwe kune rumwe rutivi, uchichengeta gumbo roruboshwe zvakananga.
Sezvaunofamba uchienda kumucheto, uchigadzika mabvi shure kwezvigunwe, tora uremu uye ubate pasi.
Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire.
Dzorerai 12 reps uye shandura mahlangothi.
Front and Reverse Lunge
Kubata miviri yakaremara-miviri kumativi ako, tora rutsoka rworuboshwe mberi kuenda kune imwe nzvimbo.
Dzokera shure kuti utange, kusimudza bheche rweruboshwe kuti ubve muzinga.
Tora rutsoka rworuboshwe kudzokera kune reverse lunge uye shandisa zvigunwe kuti udzoke kutanga.
Dzokorora gumi reps uye shandura mahlangothi.
Barbell High Row
Tora midhi-barbells inorema mune rumwe ruoko. Simira nemaoko akareba uye udimbure mberi kusvikira shure zvichienderana nepamusoro, pasina kubata uye kumashure .
Dzorera kumusoro kumashure kuti ubvise chiremera kuchipfuva. Pasi uye dzokorora zvekare gumi nemashanu.
Chengeta iyo isina kusimba uye kufugama mabvi sezvinodiwa kutsigira pasi rezasi.
Uyu ndiwo mugumo weTe-Set 3.
Tri-Ronga 4: Tanga Nekutengesa Knee Kufa
Mira namakumbo ako zvakaparadzana, uye uise zviyero zvinorema padenga pakati pemakumbo.
Shingira pasi (mabvi shure kwezvigunwe uye usisipo) uye tora zvisikwa paunomira.
Shingai kumashure, isai zvigadziko pasi uye simukai. Dzokorora zve 12 zvakare.
Rimwe-Rine Row
Isa rutsoka rworuboshwe pane imwe nhanho kana mabheji pabhenji rekureruka.
Sotsigira muviri nekuisa ruoko rwako rworuboshwe pahudyu yako apo iwe unobata mutoro wakaremara muruoko rworudyi, uchirembera uremu kusvika pasi.
Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Pasi uye dzokorora zve12, uye shandura mapande.
Deadlifts
Simira netsoka dzakaputika-kuparadzana, mabvi akadzikamisa zvishoma uye anobata zviremu-zvakakura pamberi pezvidya.
Iko kumusana wakareruka, mapepa kumashure uye kusava mukati, pfupa kubva muhudyu uye kuderedza uremu kusvika sekuchinja kwako kunobvumira.
Simuka, uchipenya glutes.
Dzokorora zve 12 zvakare.
Reverse Flies
Tora midhimbiru-yakakura uye ugotanga kugara, wakakotama nemapuranga akarembera pasi uye zviyero pasi pemabvi.
Simudza maoko ako kumativi, kusvika pamapfudzi emazinga, kufambisa mapepa mapepa pamwe chete.
Chengetedza zvidzitiro zvishoma zvakakotama uye zvidzokorora zvekare gumi zvakare.
One-Legged Deadlift
Ichi chinhu chinotyisa, sezvo zvinoda kuenzanisa pamwe nesimba. Nyoka kubva muchiuno uye kuderedza kuyerwa kusvika pasi (shure kurudyi) uchisimudza gumbo rorudyi rakananga kunze kwako kuti ubve mazinga.
Shandisai gumbo regumbo rorudyi rekudzorera zvakare uye kudzokorora reps 12 musati machinja mapande.
Edza kuchengeta rutsoka rwakachinjwa kuti ruchikurudzire kuchengetedza mahudyu aro kusvika pasi.
Clean and Press
Tanga nezviremba pamberi pezvidya, zvigadziri mukati. Simudza zviyero kusvika pachifukidzo chemukati mumutsara wakarurama. Zvadaro, mukufamba kamwe chete, flip inowira pasi uye kurema kuitira kuti ive pamusoro pemapfudzi.
Shingairira zviyero kumusoro nekudzika pasi pasi, flip maoko kudzokera kumutsara wakarurama mamiriro uye pasi.
Dzokorora zve 12 zvakare.
Mugumo weTe-Set 4
Tri-Isa 5: Tanga neApamusoro Press Press Alternating Arms
Tora zviremera zvakakura nerebvu zvakakotama kunze, zviyereso zviri pedyo nenzeve.
Batisisa iyo nzvimbo uye kushandura kushandiswa kwemaoko maviri kumativi maviri (1 rep inosanganisira mativi maviri).
Incline Curls
Gara pane chinokonzerwa nebhizimusi bhora rine masero anorema achizorora pamakumbo. Bhora rinofanira kuiswa pamadziro.
Zvishoma nezvishoma famba tsoka mberi, uchibhururuka pasi bhora kusvikira iwe uri panzvimbo yakamira.
Tora zviyero pasi kuitira kuti michindwe itarise kunze.
Bend the elbows uye uuye nezviremba kumapfudzi pasina kusvetuka maoko.
Itai kuti zvisikwa zvive pasi, kuchengetedza zviduku zvishoma muzvikwata pasi pegwara.
Dzokorora zve 15 zvakare.
Teerera Cherechedza
Gara pane bhora kana chigaro uye ubatisise dumbbell imwe chete inorema mumaoko nemaoko ose nemaoko akaenderera kumusoro, zvikwereti pedyo nenzeve, maoko akajeka.
Bend the elbows uye zvishoma nezvishoma kuderedza ure shure kwako kusvikira zvikwata zviri pamakiro 90 - chengetedza zvigaro mukati uye zvakarurama pedyo nenzeve.
Chibvumirano chinotenderera uye chinotenderera mavhiri kutanga.
Incline Front Raise
Isa rako rakanyanyisa kubheta bhora pamadziro. Gara pabhola ugofuratira mberi kuenda kune chinzvimbo chichigadzirisa chinoshandisa midhi yezviremba.
Kuchengeta maoko zvakananga uye zvigadziko zvakatarisana, simudza maoko kusvika pamapfudzi.
Pasi pasi uye dzokorora zvekare gumi zvakare.
Muparidzi Curl
Donhera pasi uye famba pfuti.
Kurisa zvisikwa zvichidzika uye zvichidzika, zvichidzokorora zvekare gumi zvakare.
One-Arm Triceps Pushups
Nhema kurutivi rwako rworudyi nemabvi akadzikiswa uye zviuno zvakasungwa.
Putira ruoko rwakapoteredza chiuno uye isa ruoko rworuboshwe padhorosi pamberi pako.
Bvumidzai zvinyorwa zvekuti musimudze muviri uye kubva pasi, muchiruramisa ruoko rworuboshwe zvakanyanya sezvamunokwanisa kunze kwekuvhara huta.
Itai kuti muviri uve pasi kusvikira ruoko rwacho ruchivhuvhuta pasi uye ruchienderera mberi ruchidzoka 10 musati machinja mashivi.