Targeting Muscle Groups Mazuva Akasiyana
Kurema kurairirwa chikamu chinokosha chepurogiramu yakakwana yekurovedza muviri pasinei nezvinangwa zvako ndezvipi. Zvisinei, kuisa chiitiko chevhiki nevhiki kunogona kuvhiringidza uye iwe unogona kunge uchishamisika kuti ungaparadzanisa sei kurovedza kwako mumashandi anoshamisa emasumbu. Nzira dzokurovedza dzinosanganisira piramidi yekudzidzira yepamusoro uye yepasi , pamwe nekugadzirisa basa rako. Dzidza nezvenzira dzakasiyana dzaungagona kuparadzanisa tsika yako.
Kupesana vs. Muviri Wega Unoshanda
Pakauya pakusimudza zvigadziko, vanhu vazhinji vanotanga nehurongwa hwemuviri. Iko kubasa kwakanaka kune vanotanga nokuti inobvumira muviri wako nguva yekuenzanisa kusimudza zvisikwa uye kugadzirira basa rakaoma. Zvisinei, kana wakanga uchiita muviri wose wakashanda kwekanguva, iwe ungangodaro wakacherechedza kuti warova pabani-chiitiko chinowanzoitika kana uchiramba uchishanda zvakafanana kwenguva refu.
Kunyange zvazvo muviri wose wakadzidziswa wakakura, pane zvinetso. Paunenge uchishanda zvese zvemasumbu ako panguva imwe chete, hauna nguva kana simba yekuisa pfungwa paboka rimwe nerimwe remasumbu sezvaunenge uchida kana iwe ukaparadzanisa basa rako. Split routines inokubvumira kuita mamwe maitiro, mamwe magetsi, uye zviremu zvakakura. Izvi zvinowanzoita kuti iwe usimudze kakawanda kubva pauri kushanda kumapoka emasumbu akasiyana pamazuva akasiyana.
Nzira Yokuparadzanisa Kushanda Kwako
Kune nzira dzakawanda dzekuparadzanisa tsika yako uye hapana nzira yakarurama kana isina kururama yekuzviita.
Heano mamwe mararamiro anowanzoparadzana, asi iwe unogona kugadzirisa iwe pachako kuchinja.
- Gurai basa renyu mumuviri wepamusoro uye pasi. Kana iwe uchiita izvi, iwe unogona kushandura kushanda uye kusimudzira maviri, matatu, kana kanomwe vhiki imwe neimwe.
- Gurai basa renyu mukumanikidza / kudhonza maitiro. Kushandisa maitiro kunowanzobatanidza quads, mhuru, chifuva, mapepa, uye triceps. Nekuita basa iri, unogona kuunganidza zvikwereti, mhuru inomutsa, bhenikiti yekudhinda, pamusoro pepanhau, uye kuvhara. Kuvhima maitiro kunowanzobatanidza kumashure, kunamira, mamwe maitiro emafudzi epfudzi, biceps, uye abs. Izvi zvinogona kusanganisira lat pulldowns, hamstring curls, mitsetse yakarurama, bicep curls, uye crunches.
- Gurai basa renyu muchikamu chemazuva matatu umo makaparadzanisa muviri wepamusoro basa muchirongwa / kusvitsa miitiro uye shandisa muviri wenyu wepasi pane zuva rakasiyana. Chiitiko chemazuva matatu chakaita sechinhu ichi chinosanganisira: Zuva 1: chifukidzo uye triceps, Zuva 2: kumashure uye biceps, Zuva 3: makumbo nemafudzi.
- Simudza zvigadziko zveboka rimwechete remasumbu pazuva. Mune chirongwa ichi chekuita basa, vhiki yako inogona kutarisa seyiyi: chifuva, shure, mapepa, maoko, nemakumbo, mumwe nomumwe pane zuva rakasiyana.
Mutemo mukuru wegumbo ndeyekuti, sezvo iwe uchideredza nhamba yezvikamu zvemuviri zvauri kushanda, unofanira kuwedzera nhamba yezviito zvaunenge uchiita (tarisa pamusoro pezviito zvitatu pamusana weboka remusumbu) uye nhamba yezvikamu zvauri kuita (kumativi matatu kusvika mana).
Kubatanidza Cardio Kudzidzira
Zvaunoita zvinofanirawo kusanganisira cardio muviri . Zvakanakisisa kuedza kuchengeta simba rako uye cardio workouts zvakasiyana (zvichienderana nemazuva akasiyana kana nguva dzakasiyana dzemazuva), asi kana iwe wakamanikidzirwa kwenguva, kuita cardio nesimba mune imwecheteyo yekugadzirira kunogamuchirwa. Edzai nemahedheni akasiyana-siyana kuti muwane zvinokubatsirai.