Kusanganiswa kwakapfurikidza Total Body Exercises

1 - Squat Ane Musoro Press

Iyo squat ine mabhii epamusoro inopa chimiro chakakwana chemaitiro - Chifambiso chinoshandisa glutes , mahudyu, uye mahudyu pamwe nemafudzi . Izvi zvinoshanda pamwe chete, zvichiyerera kubva kune imwe kuenda kune imwe uye, kana ukashandisa zvakanyanya kuwandisa, zvinogona kuwedzera chimwe chinhu che cardio pakudzidzira kwako.

1. Tanga netsoka dzakaputika-zvakaparadzana, uine zviyero zviri pamapfudzi ako.
2. Pasi kusvika muchikwata, kutumira zviuno mumakumbo paunenge uchichengetedza mhepo yakasimba uye iyo isina kubatanidzwa.
3. Dhirirai muzvitsitsinho kuti mumire.
4. Sezvaunomira, chengetedza zvimiso zvepamusoro, zvichiisa pamapfudzi.
5. Deredza pasi zviremba uye dzokorora squat nechepamusoro pepairimu kuitira mapeji 1-3 ekudzoka 8-16.

2 - Imwe Yakasungwa Yakasungwa Nemapfupa Neshoko Rinowedzera uye Chepamusoro Press

Kana iwe uchida kushanda zvinenge musungo wose mumuviri wako, zvose paunenge uchinetsa kuenzanisa kwako nekugadzikana , ichi ndicho chiito chakakwana. Iwe uri kunyanya kubatanidza maitiro matatu mune imwe - Kufa kwe-one-legged deadly, kunoteverwa nejecha rekuwedzera uye nepamusoro pepanhau. Ichi ndicho chiito chekuita basa, saka tora nguva yako nekutama uye utange nemashamba ekuyera kuti uwane fomu yako pasi.

1. Tora zviyero mumaoko ose maviri uye utange nokuchinja kuyerwa kuruoko rwako rworuboshwe.
2. Simudza rutsoka rworudyi mushure mako sezvo iwe uchitaura kubva muhudyu (kurudyi zvakare), kuderedza kusvikira mutsipa wako uye gumbo rako rakafanana nechepasi, zviyero zviri pedo nemakumbo.
3. Dzoka kuti utange uye svetuka rutsoka rworudyi mberi nekukwira kusvika pachiyero, mabvi akagadzika.
4. Wedzera rutsoka rworudyi kunze apo iwe unodzvora zviyero kumusoro.
5. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nematanhatu kubva kumativi maviri.
6. Iwe unogona kuisa rutsoka rwako pasi pakati pekufamba kwega kwega kuti uwane muganhu wako.
7. Kuti uchinje, chengeta icho icho kumashure panguva yekufa.

3 - Squat uye Curl ine Rotating Press

Izvi zvinoshandisa zvinokonzera mahudyu, maziso, uye mahudyu pamwe chete ne-biceps, mapepa uye nheyo mumutambo wakakwana muviri. Shandisa chiremera chechiedza chekuita izvi kuitira kuti usapedza kushandisa nguva yakawanda uye ita nechokwadi kuti iwe unofamba netsoka paunenge uchitenderera uye kune rumwe rutivi kuti mabvi akuvadze pasina.

1. Mira namakumbo akafara, zvigunwe zvichibva kune imwe kona uye ubatisise dumbbells nemichindwe inotarisana mukati.
2. Squat zvakaderera sezvaunokwanisa, kuchengeta mabvi maererano neminwe.
3. Dzvinyai kumusoro, kuvhara zviyereso muchirongwa chenyundo.
4. Squat zvakare, kururamisa maoko.
5. Sezvaunosimudza, chengetedza zviyero kumapfudzi ozoshandura kuruboshwe, kuenderera kumakumbo uchipinza zviyero zvepamusoro.
6. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matatu kubva kumakumi matanhatu kusvika kumakumi maviri, zvichienzanisa.

4 - Kuputira Burpe pane imwe nzira

Mafirimu ndiwo anonyanya kukwana muviri muviri unoita muviri, asi havasi vose vanogona kuita mutambo wemagariro. Kana uchida kugadziriswa, edza kushandisa danho uye Gliding Discs kana mapepa epombi kuti ubvise zvinokonzera uye ita kuti kufamba uku kuwedzere kufambidzana.

1. Mira paGliding Discs kana mapepa epombi pamberi pechito.
2. Shingai uye isa maoko ako pamatanho ekufambidzana kure.
3. Shandura tsoka kumashure munzvimbo yeplanho kusvikira muviri uri munzira yakarurama.
4. Dzorera tsoka dzako zvakare uye simuka.
5. Dzokorora ma 1-3 se 8-16 reps
6. Wedzerai vakakwira mugomo kuti muwedzere.

5 - Chimwe Chirairo Chichikwira Pakati

Kana iwe uine dambudziko nemagariro emagariro kana kuti unoda huwandu hwemagetsi hunoshandiswa huri kukushungurudza iwe, edza shanduro iyi-yakagadziriswa yemubhedha wakashongedza uchishandisa danho.

1. Mira nerutsoka rworudyi pane Gliding Disc kana pepa pepa pamberi pechito kana chikwata.
2. Shingai uye isa maoko ako pamatanho ekufambidzana kure.
3. Sira rutsoka rworudyi shure uko unogona, kuchengeta uremu muchitsitsinho chetsoka rweruboshwe.
4. Dzorera rutsoka rwacho mukati uye umire.
5. Dzokorora ma 1-3 se 8-16 reps

6 - Burpee Squat

Iyo Burpee Squat ndiyo imba yakakwana yezviitiko zviviri zvakaoma zvinoshanda musumbu wose mumuviri. Iyo buroro inobatanidza muviri wepamusoro, nheyo, uye mwoyo apo squat inoshuvira glutes, zvichiita ichi chinhu chakakura muviri muviri. Famba nekukurumidza uye mwoyo wako unotanga kuwedzera, kuwedzera chinhu che cardio kune basa iri. Enjoy the burn.

1. Squat kusvika pasi, nekuisa maoko kune rumwe rutivi rwetsoka.
2. Jump kana nhanho (zviri nyore) tsoka dzinodzokera mune panda.
3. Chengetedza muviri wakananga uye chiuno chichidzika pasi, uchiputika the abs.
4. Svetedza kana kutsika tsoka, uye uzviise pamativi ose emaoko.
5. Simuka, kuchengeta mabvi akadzikatira mujasi rakadzika, achiunza zviuno kumashure uye pasi apo achitora zvombo zvakananga.
6. Chengetedza torsi yakarurama uye iyo isina kubatanidzwa.
7. Dzokorora 1 kana kupfuura mamwe masero kwemaawa 30-60.

7 - Dumbbell Circles

Dumbbell denderedzi ndiyo yakanyatsoshanda yekushanda zvose zviripo uye mapepa. Chengetedza kufamba kwakachengeteka uchishandisa uremu hwekuyera uye kumira pamakumbo apo iwe unoshandura muviri kuti urege kudzikatira mabvi.

1. Tanga kutarisana mberi, zvisikwa pasi.
2. Dzokera kurudyi, pivhura pamakumbo maviri paunenge uchiunza zviremba kumusoro uye pamusoro pemusoro.
3. Dzokera kumapakati, zvakare piviru pamakumbo, zviyero zvakananga pamusoro pemusoro.
4. Tungamira kuruboshwe, kuderedza zvisikwa pasi kuti upedze denderedzwa.
5. Pakuguma kwekutama, iwe unofanirwa kutarisa mberi zvakare nezviremba pasi.
6. Dzokorora 4-8 reps kumativi ose.

8 - Mvura yakadzika neRows

Sezvo pane nguvaaaver maitiro anoenda, hapana chinoparadza idzi Lunge Rows. Nemhaka yokuti iwe uri mumutsara wakaderera, uye mushure mokunge wakafanana nechomukati, chengetedza musana wako wakananga uye usina kubatanidzwa kuti urege kudzikisa pasi.

1. Tanga munzvimbo yakagadzikana, rimwe rutsoka mberi, rutsoka rumwe shure, zviyero zviri muruoko.
2. Nzvimbo yekutanga inotenderera mberi, inodzokera zvakananga, zviyero zvichienda pasi uye mabvi akabatwa kusvika pasi.
3. Kubva pane iyo nzvimbo, ruramisa mabvi apo iwe unokotamisa zvidzitiro, uchikwevera zviyero zvichienda kumhepo.
4. Edza kuchengeta mapepa pasi uye kuunza kufamba kubva kumakumbo - misungo kune rumwe rutivi rwemashure ako.
5. Deredza zviduku paunenge uchikotamisa mabvizve mumutsara wako.
6. Dzokorora ma 1-3 se 8-16 reps.

9 - Chikamu Kusungirirwa Kufa neRows

Kufa kwemafuro kwakakosha nokuda kwebundo uye gorosi uye ichi rutivi rwemapapu chinokonzera hutsva hutsva huse hutsva hwehuwandu. Chimiro chakanaka ndicho chinokosha chekuchengetedza musana wako wakasimba uye wakachengetedzwa panguva yekushanda, saka iva nechokwadi chokuti iwe wakadzoka wakarurama uye iwe unoshandisa mariti yako kutora uremu panzvimbo yekumusoro kwako kumashure.

1. Tanga mumamiriro ezvinhu akareba achitakura zvigadziko, zvigunwe zviri mberi.
2. Rungira kurudyi, kupfugama bhedu rakarurama uye kuchengeta rutsoka rworuboshwe zvakananga sezvo iwe uchidhonza mahudyu kumusoro kwetsoka rorudyi.
3. Panguva imwecheteyo, tora zviyero pasi pasi kune rumwe rutivi rworutsoka rworudyi. Chengetedza musana wako zvakananga muboka rose.
4. Pinda muchitsitsinho uye udzoke kunzvimbo uye usimudze zviyeuchidzo kuti zvikwire hurefu muchitsiko chekumhanya.
5. Iye zvino enda kuruboshwe, uchinja hip kuruboshwe kuruboshwe uye uise zvisikwa kune rumwe rutivi rworutsoka rworuboshwe.
6. Dzokorora, kushandura mativi e 1-3 sets 8-16 reps.

10 - Kufa Kwekufa Kumusoro Press neLunge

Ichi chiito chinoshanda chete nhengo dzose dzomuviri waunogona kufungidzira, kusanganisira hamstrings, glutes, lower back, mapepa, uye iwe unototora cardio shoma sekukwira kwemwoyo wako. Ichi chinhu chikuru chakaita muviri wose muviri wose.

1. Kuchengeta zvigadziko pamberi pezvidya, kubva kumusoro muchiuno, kuchengetedza musana wakavhara, uye kuderera kusvika pakufa .
2. Sezvaunodzosera kumusoro, simudza zvidzitiro kumusoro, maoko akatarisana pamusoro pemapfudzi.
3. Kuchengeta mavoko zvakananga, dzoka kumashure mutsindo wakarurama nerutsoka rworudyi uye ipapo rutsoka rworuboshwe.
4. Deredza zvidhori uye dzokorora zvikamu zvitatu zvemasere gumi nemaviri.

11 - Chikamu Squat naAnnold Press

Ichi chiito ndechokuwedzera kwakakwana kune chero cardio kana simba yekudzidzira basa. Hausi wega chete unoshanda muviri wakaderera uye mapepa, iwe unotora mwoyo kuwedzera, unowedzera cardio element kumushandi. Kana iwe ukaita izvi nekumhanya squat, iwe uchapisa kunyange mamwe makoriyori.

1. Mira nemakumbo pamwechete uye ubatisise zviyero pachifuva chepamusoro, zvigadziko zvinotarisana mukati.
2. Tora danho rakakura kuenda kuruboshwe kusvika kumakumbo makuru, mabvi maererano nemagunwe, zviyero pachifuva chepamusoro.
3. Tora rutsoka kumashure umo iwe unofungidzira zvisikwa zvepamusoro, uchizvifambisa kuitira kuti zvatarise kunze.
4. Sezvaunoderedza zviyero, famba uchienda kuruboshwe uchienda kune squat.
5. Ramba uchichinja mapepa, kuomesa uremu hwepamusoro musoro musoro nguva yaunomira.
6. Iwe unogona kuwedzera kuwedzera kuburikidza nekuita jump squat pane kungobuda uye mukati.