Nzira Yokufambira Mberi kubva Pakutanga kusvika Pakudzidzira Kwakawedzerwa
Ichi chimiro chemuviri chikwata chekuita basa chinoratidza mimwe mienzaniso yekuti ungafambira mberi sei kubva pakuvhenekera maitiro kuti uite zvishoma zvishoma.
Iwe uchaziva kuti wakagadzirira kuenderera mberi kune imwe nzira inotevera kana iwe wanyatsonzwisisa kufamba uye unogona nyore nyore kuita masero 2-3 kusvika 16 ekudzoka nefomu rakakwana. Shandisa chimiro chakanaka uye ona chiremba wako kana iwe uine kukuvadzwa kana mamiriro ekurapa.
Vakai Muviri Wako Wakadzika
Pane nzira dzakawanda dzaungashandisa nayo chati ino kuti uite muviri wako wekudzidzira muviri wakadzika:
- Sarudzo 1 : Sarudza imwe koromo uchiita imwe imwe mushure meimwe nzira yekufambisa ye 8-16 reps, achidzokorora dunhu racho katatu.
- Sarudzo 2 : Sarudza hutatu uye ita basa rimwe nerimwe rinoratidzirwa kuti rive rakananga, 1-3 seti ye 10-16 reps nemasekondi 30-60 ekuzorora mukati.
- Sarudzo 3 : Shandisai uye muenzane kubva kune dzimwe nhindi - semu, mabhora ebhokisi, akabatsira mapapu, dumbbell deadlifts, nezvimwewo.- uye sarudza kana chikwata chemufambiro
Kutanga | Pakati pepakati | Akafambiswa |
Sachigaro Squat | Ball Squat Bhora rinogona kuwedzera zvikuru kutsigira shure, asi rinogonawo kuwedzera kusimba nokuti inokubvumira kuderera pasi. Chengetedza uremu muzvitsitsinho uye uchengetedze zviyero zvekuwedzera. | Dumbbell / Barbell Squat Tora bhora kure uye uwedzere zviyero zvakakomba uye iwe zvino unofanira kushandisa simba rako pachako uye musimba kuti uchengetedze maitiro akanaka. |
Kubatsira Lunges | Mwenje yakasimba | Around the World Lunges |
| Hip Hinge Kufa kunowanzooma kunzwisisa, ndicho chikonzero ndinoda hup hinge. Shandisa broomstick uye ugare uchikurukura nemusoro wako uye udzoke kumashure apo iwe unofambisa mberi muhudyu, mabvi anongotora nguva yose. | Dumbbell Deadlifts Kana iwe wakagadzirisa hip hinge, kuwedzera zvigadzirwa ndezvekufambira mberi kunotevera, izvo zvichanyanya kukwikwidza nheyo yako, pamwe chete ne glutes yako, hamstrings uye yakaderera kumashure. | Imwe Yakarongedzwa Kufa Kutora rutsoka rumwe shure kwako uye kuchengeta uremu hwako hwose pamakumbo epamberi kuchaita kuti basa iri rive rakaoma. Chero nguva chero ipi zvayo iwe unoita chimwe chinhu pane imwe gumbo panzvimbo peviri iwe uri kuwedzera kuwedzera. |
| Mheto Inokurudzira Mutsipa unokwidziridzwa unoitwa chiitiko chinoshandiswa chinotarisa glutes. Zvinoratidzwa pano pa bhora uye zvinogona kuitwawo pasi. | Kuramba Mhete Inokurudzira Mutsipa wakamira wakasimudza wakaoma nokuti unoshandisa mishonga yakawanda kuti uenzanise muviri wako. Wedzera kusimba nekushandisa zviyero zvepachika. | Bent Over Ball Chikwata Chinosimudza Iyi shanduro inonyengera zvakaoma nokuti bhora rinowedzera kusagadzikana. Chengetedza chiuno mumakumbo munzvimbo yose. |
Inner-Thigh Ball Squeeze | Squat uye Squeeze | Squat neImukati Yegumbo Mutsipa Ita |
| Rimwe-Mhirizhonga Press Kana iwe usina mhemberero yemashini yemichina, iyi ndiyo imwe yevhesi iwe unogona kuita pamba uchishandisa boka rakakura kana tube. Ingobata zvinyorwa uye shingairira gumbo kumusoro uye kunze. | Mhete Press on Ball Nokufamba kune bhora iwe zvakare unowedzera kusagadzikana pakufamba, saka ikozvino unobatanidza huwandu hwemapoka evanhu mushure mekushanda. Shandisai zvitsitsinho pane zvigunwe. | Rimwe-Rakanyorwa Ball Press Nokushandura kune rimwe gumbo, unowedzera kushanda uye dambudziko rekuenzanisa. Iyi ndiyo kufamba mberi, saka chenjerera uye uise maoko ako pasi kuti uenzane, kana zvichidiwa. |