Kuvandudza Kutanga Muviri Wekushanda Kwemashonga

Tora Izvo kuChikwata Chino

Ichi chidzidzo chekutanga chekugadzirira muviri muviri inotsika kubva pane zvakakosha muviri wekushanda nesimba nekuwedzera maitiro uye zviremu zvakanyanya. Inotarisa pamusoro pemisumbu miviri mumuviri, kusanganisira mahudyu, gumbo , mahudyu, chifuva, kumashure, mapepa, maoko, uye abs. Izvi zvinoratidzika, zvakananga workout ndiyo nzira yakanaka yekutsvaga muviri wose paunenge uchivaka mishonga yakaonda uye musimba.

• Kuchengetedza: Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere, kana mamwe mamiriro.
• Zvishandiso Zvinodiwa: Mhando dzakasiyana-siyana dzinorema, danho kana bhenji yezviremba, bhora rekuvhiya , uye bhendi yekudzivirira .

Workout Format

• Tanga nekudziya-kwechiedza chemadiodiodio kwemaminitsi mashanu kusvika ku10
• Ita miviri yega yega yega yega yega ye15 reps. Kana iwe uchida zvimwe zvinetso, ita 2 sezvikamu zvemuitiro umwe neumwe nemaminetsi makumi maviri nemakumi matatu ekuzorora pakati pezvikamu.
• Shandisa uremu hwemashandiro ega ega anorema zvokuti iwe unogona kungopedza nhamba yaunoda yekudzoka.
• Ita basa iri kubva kune rimwe kusvika kune matatu risati raitevera mazuva evhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda. Nokuda kwekurasikirwa kwekureruka kwemigumisiro, shandisai basa iri ne cardio nguva dzose uye utano hwakanaka, hushoma-koriori .

1 - Squat Na Dumbbell

1. Simira netsoka zvakakura kudarika mafudzi uye ubatisise dumbbell rakasimba mumaoko ose maviri.
2. Bhendi mabvi uye, uchengetedze uremu muzvitsitsinho, udzike kusvikira mahudyu ari akaenzana kusvika pasi (kana kuti pasi sezvaunokwanisa). Ramba uripo uye uone kuti iwe unogona kuona zvigunwe zvako.
3. Shandisai zvitsitsinho kuti mumire.
4. Dzokorora zve 15 zvakare.

2 - Pushups paBhola

1. Ita pasi pasi nebhokisi iri pamberi pako uye ufambise mberi pamusoro payo, uchifamba mawoko kune uko unogona kutsigira muviri wako neapo musipo, mapepa akadzoswa uye muviri wakarurama.
2. Isa maoko zvishoma zvakapfuura mafudzi uye unyore mabheji kuti udzike mukati mumiriri.
3. Dzorera shure kuti utange.
4. Dzokorora zve 15 zvakare.

Kana kuita izvi kufamba bhora kwakaoma zvikuru, shandura nekuita pushups nguva dzose.

3 - Muchiri

1. Mira mumamiriro akaparadzana, nemamita anenge mamita matatu kubva.
2. Ita zvigadziko muruoko rumwe norumwe uye ufugame mabvi.
3. Isa pasi mabheji kumashure akatarisa pasi, uchengetedze chitenderi mberi uye mabvi zvakananga pamusoro pepakati petsoka.
4. Chengetedza mutsara wakarurama uye usingaiti iwe sezvaunenge uchifambisa mberi kwechitsinho uye kumashure kuti utange nzvimbo.
5. Dzokorora 15 reps pane rumwe rutivi usati washanduka.

4 - Mafupa Cheputi

1. Nhema pamabhenji kana nhanho uye utange nezviremba pamusoro pebhokisi, zvigadziko zvinotarisana.
2. Bend the elbows uye kuderedza zvombo kusvikira mabheji ari pasi pebhokisi (maoko anofanira kutarisa semagariro emagariro).
3. Shingairira zviroto mushure musingavhari mavheti.
4. Dzokorora zve 15 zvakare.

5 - Kufa

1. Simira netsoka dzakaputika-kuparadzana, mabvi akadzikamisa zvishoma uye anobata zviremu-zvakakura pamberi pezvidya.
2. Iko kumusana wakareruka, mapepa kumashure uye kusava mukati, pfupa kubva muhudyu uye kuderedza uremu kusvika sekuchinja kwako kunobvumira.
3. Simuka, uchipenya glutes.
4. Dzokorora zve 15 zvakare.

6 - Double Arm Dumbbell Rows

1. Benda pachiuno kusvikira chidziro chichienderana nechepamusoro kana padenga re-45-degree, kusina uye mabvi zvishoma.
2. Tora zviyero zvakananga pasi pasina kudzima mavheti.
3. Bend the elbows uye udonhedze zviyero kusvikira zvikwiriso zvisinganzwisisiki nemoto muchitsiko chekumhanya, chibvumirano chemashure.
4. Pasi uye dzokorora zvekare gumi nemashanu.

7 - Chikamu Chikamu Chikamu

1. Isa bhande rinopikisa pasi petsoka uye ubatisise pamataoko nemaoko maviri.
2. Tora danho rakakura kuenda kurudyi, uye udzike mukati mechikwata, mabvi shure kwezvigunwe uye uchengetedze mhirizhonga paipi.
3. Tora tsoka pamwe chete uye ramba uchienda kune imwe nzvimbo yekutora zvikamu 12 kusvika ku16 kana urefu hwemukamuri usati washandura mativi.

8 - Triceps Kickbacks

1. Simira netsoka dzakaputika uye ugofugama pachiuno kusvikira shure zvichienderana nepamusoro.
2. Dhonza zvidzitiro kumusoro kune torso.
3. Kuramba uchinge uchitsigira, tambanudza maoko kubva shure kwako, uchinge uchinge uchinge uine mahara.
4. Pasi uye dzokorora zvekare gumi nemashanu.

9 - Itai Makoronga Pamusoro Pemauto

1. Gara pane bhora uine zviremba zororo pamabhanhire uye zvishoma nezvishoma famba mberi kusvikira iwe uri kutarisana nebhora rinotsigira musana wako.
2. Bend the elbows uye uuye nezviyereso kumapfudzi usina kusveta maoko.
3. Pasi uye dzokorora zvekare gumi nemashanu.

10 - Yakagara Rotation yeA Abs

1. Gara nekugara kwakanaka uine bhodhoro remishonga kana dumbbell pamberi pevhudzi rako, zvikwata zvishoma zvishoma.
2. Kuchengetedza kusina kubvumirana, shandura bhora kurudyi kana uchichengeta chiuno nemakumbo zvakatarisana mberi.
3. Chibvumirano chekusiya kuburitsa bhora kumashure uye kuruboshwe. Endai zvishoma nezvishoma uye fungai pakutenderera chete pamatambudziko.
4. Dzokorora zve 15 zvakare.

11 - Shingairira paBhola

1. Nhema nebhokisi pasi pepakati nepasi / pasi pasi nekuisa maoko mushure memusoro kana mhiri kwebhokisi.
2. Bvumidza yako abs kusimudza torsi yako kubva bhora, uchikwevera pasi pebhodhi yako uchienda kumuno.
3. Paunenge uchivhara, chengeta bhora rakaoma.
4. Dzokorora zve 15 zvakare.

12 - Bird Dog

1. Tanga pamaoko nemabvi, maoko ari pasi pemapfudzi, mabvi pasi pemakumbo uye kumashure zvakananga, kubisa zvakasimba.
2. Gadzira zvishoma zvishoma ruoko rwako rworudyi uye gumbo rinenge riri kuruboshwe kusvikira uwandu nemuviri, uine chiyero chako uye kuchengeta torso yakasimba.
3. Dzokera shure uye dzokorora neruoko rworuboshwe uye gumbo rorudyi.
4. Dzokorora zve 15 zvakare.