Pasinei nokuti uri kufamba , kushanda kunze kwemba kana kuti bhajeti , kushandiswa kwemasangano ndiyo yakakwana yekugadzirisa zvido zvako.
Izvi zvinopesana nebasa rakakosha kune vanotanga, kutanga uye mukati mekuita muviri uye rinosanganisira zvakasiyana-siyana zvinoita kuti muviri wose uchishandise band.
Izvi zvinonyanya kukoshesa kutsungirira, saka shandura ruoko rwako nzvimbo kana nzvimbo yomuviri wako kuti uwane kukanganiswa kukuru pane imwe neimwe. Kana pane chimwe chinhu chinonzwa sechinyanyisa, edza kushandisa boka rinorema nekuwedzera kwematambudziko.
How To
- Bhuku / Rutivi : Ita rimwechete-maviri maviri anoshandisazve mapoka akasiyana-siyana, 2-3 kavhiki uye zuva rimwe chete rokuzorora pakati pekushanda.
- Zvakafambiswa : Ita zvitatu kana kupfuura zvitsva zvemashure gumi nemasere zvichidzoka kushandiswa zvakasiyana-siyana 2-3 kavhiki uye zuva rimwe chete rokuzorora pakati pekushanda.
1 - One Arm Chest Press
Rimwe Cheku Chepfu Chepfu
Putira bhande rakapoteredza chinhu chakasimba shure kwako pachipfuva chechifu uye wobva waisa gadziro rimwe kubva kune rimwe rinokukwezva kuburikidza kuitira kuti bhenji risungirire shure kwako. Tora band iri muruoko rworudyi, bhan pasi pearmpit uye uende kunze. Tanga nehombodo yakanamirwa kusvika kune 90 degrees, forearm inofanana nechepasi.
Dzvinza ruoko rworudyi kunze uye wozodzoserazve kusvika pamwero wepamusoro, kuchengetedza kufamba kunononoka uye kudzora. Pedzisa 16 kudzoka uye kudzokorora kune rumwe rutivi.
2 - Rimwe Arm Chest Fly
Rimwe-Arm Chest Fly
Isai bhanhire kune chinhu chakasimba pahupamhi hwemafudzi (kumire kana kugara). Tora mubati uri kuruoko rworudyi uye uvhare ruvara rwakapoteredza ruoko kuti uwedzere kushushikana kana zvichidiwa. Kuchengeta ruoko rakananga (bhokwe zvishoma zvakanamatira) pafudzi rebandauko, bvumirana chifukidzo chekuisa ruoko mukati kusvika mukati mebhokisi.
Dzorerai 16 reps uye shandura mahlangothi.
3 - Vakaramba Pushups
Vakaramba Pushups
Pamabvi kana zvigunwe, kuvhara bhenji pamusana wako, kubata kumagumo nemaoko ose mapapiro pasi.
Iwe unogona kudiwa kuti uite zvishongo zvakati wandei zveboka kuti uwedzere kukanganisa kwemuitiro uyu.
Kuchengetedza kukanganisa kwebhanhire, kuvhara zvidzitiro mumusungo. Dzorera zvakare uye dzokorora kwekutanga 16.
4 - Bhuku Lunge Rows
Kurwisana Bhudzi Rakanaka neRows
Isai bhanhire pamusoro pebhokisi rakakwirira pamberi penyu uye mubatisise maoko mumaoko ose maviri, kubva pane anchor kusvikira paine dambudziko pamabhande.
Tora rutsoka rworudyi zvakare kuti udzokere mumugomo apo uchikotamisa ruoko rwako rworudyi mumutsara.
Uya nemabvi akakodzera kumusoro uye zvino itaira ruoko rworuboshwe kumashure. Ramba uine lunge uye dzimwe nzira dzekudzokazve 16 uye shandura mapande.
5 - Rear Delt Flies neReverse Slides
Rear Delt Fly
Isa chidimbu chepapepa, tauro kana Gliding Disc pasi petsoka rakarurama paunenge wakabata band rakasimba mumaoko ose maviri. Iwe unogona kuchinja kugadzirisa ruoko rwako nzvimbo yekuwedzera kana kuderedza dambudziko.
Paunenge uchitsigira rutsoka rworudyi kumashure kunotenderera uchitsvaira , svinura maoko kusvika kumativi, uchidzikisa mapepa epafudzi pamwe chete. Shandura rutsoka kumashure mokudzokorora kwemashure gumi nematanhatu kumativi ose maviri.
6 - Rimwe Simba reMvura Dzakare
Rimwe Simba Rinomira Flies
Pamaoko nemabvi, tora rumwe rutivi rwebhande muruoko rworudyi uye tora rumwe rutivi neruoko rworuboshwe. Ramba uine ruoko rworudyi panzvimbo apo iwe unosimudza ruoko rworuboshwe zvakananga kusvika pafudzi refudzi rinotungamira nehota uye rinomesa mushure uye papfudzi. Ruramisa ruoko rwekuisa pasi kuti kuwedzere kana kuderedza dambudziko. Dzorerai 16 reps kumativi ose maviri.
7 - Chikamu Chengetedza Mutsara
Chikamu Chikamu Squat neIndaneti Press
Itai bhanji pasi pemakumbo maviri (iwe unoda bhenekera pano) uye ubatisise zvigaro mumaoko ose maviri zviri pamusoro pemapfudzi, zvikwata zvakakotama.
Enda kuruboshwe kuenda kune squat uye, apo iwe uchitsika tsoka pamwe chete, shandisa maoko pamusoro. Rambai 8 muchidzoka kune rumwe rutivi uye 8 reps kune imwe.
8 - Triceps Kickbacks
Triceps Kickbacks
Nebhokisi pasi pemakumbo maviri, kubva kumusoro muchiuno kusvikira shure kwaperera uye kufanana nechomukati.
Iwe ungave uchida kuvhara bhendi pamaoko ako kuti uwedzere kutambudzika kuno.
Bend the elbows uye uzvikwevera kuti uende kumeso. Ivachengetedze ipapo musingavafambisi uye zvino tambanudza zvombo shure kwenyu, muchivhara zvinyorwa.
Pasi pfupi udzoke zvishoma nezvishoma uye dzokorora kwema16 zvakare.
9 - Biceps Curl
Bicep Curls
Mira pamabhanhire uye ubatisise zvigadziro zvinotarisa kunze. Kuchengeta kunze nemabvi zvishoma zvakakotama, bhanisa maoko uye unounza mapapiro kumapfudzi mu bicep curl. Nzvimbo dzepamakumbo dzakawedzerwa kune zvimwe zvinetso. Dzokera kunotanga uye dzokorora kwekutanga 16.
10 - Kurwisa Band Squats
Squats
Mira pamabhanhire nemakumbo mapepa-zvakaparadzana nepakati, nekudzikama pamabhanki nekubata hafu-bicep curl.
Pasi pedo mujasi, kuchengetedza mabvi shure kwezvigunwe, nekudhonza paimba kuti uwedzere kukakavara. Dzokera kunotanga uye dzokorora kwekutanga 16.
Too nyore? Wedzerai 8 mapurisa maduku pasi pejasi rimwe nerimwe.
11 - Kurwisana Nemakumbo Makumbo
Lunges
Simira nerutsoka rwerudyi mberi, rutsoka rworuboshwe kumashure uye bhande rakagadzirirwa pasi pegumbo rorudyi.
Kuchengetedza bhanhire pamabhanki nekukotama zvidzitiro, kuderera kusvika mumakumbo kusvikira mabvi maviri ose ari pamadhora 90, bondo rinotangira shure kwezvenwe. Dzokera kunotanga uye dzokorora kwekutanga 16 kumativi ose.
12 - Kurwisa Band Butt Blaster
Butt Blaster
Tora pamaoko ako nemabvi uye uvhare bhande rinopikisa pedo netsoka yakarurama. Bata zvigaro muruoko rumwe norumwe uye utange kufamba nemabvi akakodzera akavhara uye kushandura rutsoka paunenge uchitambanudza gumbo rorudyi pakarepo, uchinyanyisa marimu.
Dzorerai mabvi mukati mokudzokorora kwemashure gumi nematanhatu kumativi ose.
13 - Kurwisana Band Band Woods
Resistance Band Bandhops
Isai chigumo chimwechete chekudzivirira band kune chinhu chakasimba (zvakadai sechitarisiko chemasitepiti) pedyo nepasi. Tora mumwe mugumo uye utore matanho mashomanana kure kuti uite kukanganiswa pane bhanhire. Iwe unogona kunge uchida kuvhara bhendi maoko ako kakawanda. Kuchengeta mavoko zvakananga, kuchinja muviri uye kuunza maoko muchidimbu paunenge uchinyima. Shandurai mahudyu nemabvi paunenge watendeuka wozofuratira zvakare nekudzokorora kwemakore gumi nematanhatu.
Shandura Sides.