Zvose zvekudzidzira muviri pasi apa zvinonyanya kuve vatangadzi vasati vambosimudza zviyero kana vasina kukwidza zviyero kwenguva yakareba. Iyo inobata mapoka makuru makuru emasikirwo nemakwikwi ekutanga ayo angangodaro oaziva. Tora nguva yako nemabasa ekudzidzira uye uzvishandise kuti zvikwanise zvaunoda.
1 - Muviri Wemasimba Simba reVatangi
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Chiedza-Medium dumbbells, bhora rekuvhiya kana chigaro uye mathi.
How To
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora-chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Ita 1 sarudzo ye12 reps yega yega yega. Pamusangano unorema, sarudza mutoro unobvumira kuti upedze 12 zvakare. Kudzokorora kwekupedzisira kunofanira kuva kwakaoma, asi kusingaiti. Zvimwe pamusoro pekusarudza kwako kuora kwako .
- Kuti uwedzere dambudziko, edza Total Body Strength 3 iyo inowedzera maitiro akaoma.
- Ita basa iri 1 kusvika ku 3 risina kuitevera mazuva evhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda.
2 - Kubatsira Lunges
Yakabatsirwa Lunge
Simira pakatarisana, makumbo anenge makubhiti matatu kunze kwekushandisa sachigaro kana rusvingo rwekuyera. Kuchengetedza rutsoka, kukotamisa mabvi uye muviri wakaderera kusvika pasi asi usingabvumi mabvi apfugama kuti afukidze pamusoro pezvigunwe (iwe unofanira kuona chidimbu cheshangu yako). Putika chitsitsinho kuti udzoke kunze usina kufura mabvi. Dzokorora 1 sete re 12 reps uye wozodzokorora mutsara pamwe nemumwe mutso mberi. Kana izvi zvichivhiringidza mabvi ako, funga dzimwe nzira kumapapu .
3 - Shiri Imbwa
Bird Dog
Tanga pamaoko nemabvi uye mushure mushure mokurudyi uye iyo yakasungirirwa mukati. Simudza ruoko rworudyi kusvika rwakaenzana nemuviri uye, panguva imwechete, simudza rutsoka rworuboshwe kumusoro uye rururamise kusvikira rwakafanana nechomukati. Gara kwemaminitsi mashomanana, pasi uye dzokorora kune rumwe rutivi, ikozvino kusimudza ruoko rworuboshwe uye gumbo rorudyi. Ramba uchichinja mapepa e12 reps (1 rep inosanganisira zvose zviri kurudyi uye kuruboshwe mativi).
4 - Yakagara Triceps Extension
Triceps Extensions
Gara pane bhora kana chigaro uye tibata dumbbell inopenya mukati mavo maoko ose (ibatisisa kumusoro kwehuremu) nemaoko akawedzerwa kumusoro, zvigaro pedyo nenzeve, maoko akajeka. Bend rinokwidza uye zvishoma nezvishoma kuderedza shure kwako kusvikira zvikwata zviri pamakiromita 90 - chengetedza zvigaro mukati uye zvakarurama pedyo nenzeve. Bvumidza shure kwemaoko kuti utambanudze maoko. Dzokorora 1 sete re 12 reps.
5 - Floor Floor neBhola
Floor Squat
Simira netsoka zvakakura kudarika vafudzi uye uise maoko pane bhora rekushandisa. Bvisa bhora kunze kwekukotamisa mabvi ako, kuderedza mahudyu muchikwereti. Chengetedza uri mukati, shure zvakananga uye iva nechokwadi chekuti iwe unogadzika mabvi shure kwezvigunwe sezvaunoita. Dzorera kumashure apo iwe uchiputira bhora mukati, uchidzidzira glutes (usavhara mabvi). Dzokorora squats nokuda kweiyo 1 ye12 reps.
Wakave nezvinetso zvemabvi? Edza dzimwe nzira dzekuti uwane squats .
6 - Wall Pushup
Rusvingo kana Chitima Push Up Up
Simira makumbo mashomanana kubva pamadziro kana kukwirira kwepamusoro-soro (sezvakaratidzwa) uye kuisa maoko pamusoro pamadziro kana teresi kuitira kuti ivo vakangove vakareba kupfuura mapepa. Bvisai kunze uye, nekuchengetedza zvakananga, bend makumbo uye pasi pasi kumadziro / tara kusvikira zvikwata zviri pamakona makumi mapfumbamwe. Dzokera shure kuti utange uye dzokorora 1 seti ye12 reps.
Zvimwe Pamusoro Pushup Kusiyana .
7 - Rimwe Ropa Rwendo
One Arm Row
Nzvimbo yakasara netsoka pane imwe nhanho kana kukwidziridzwa. Iwe unogonawo kugadzira bhomwe pabhenji rekureruka.
Ita mutoro muruoko rworudyi uye shandisa ruoko rworuboshwe kuruboshwe rworuboshwe kuti uwane rubatsiro sezvo iwe ukakotama (kumashure uye usina kupinda), uchirembera kuyerwa kusvika pasi. Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Iwe unofanirwa kunzwa manyare ako (mishonga kune rumwe rutivi rwemutsana wako) kugona. Itai kuti uremu udzoke uye dzokorora zvekare gumi gumi nemaviri musati machinja majeko.
8 - Gare gare Kudza
Kufambisa Simuka
Simira netsoka dzechikafu-kuparadzanisa kunze uine chiedza chine dumbbells pamberi pezvidya nemichindwe zvinotarisana. Chengetedza bhendi zvishoma muzvibato kuti udzivirire mafundo uye usimudze maoko kubva kumativi, kuti uzvibatanidze. Itai kuti zvidhori zvive zvakadzokorora kwekutanga kwei12 yekudzoka.
9 - Hammer Curls
Hammer Curls
Simira netsoka pamusoro pechiuno-yakaparadzana kunze, uchitakura dumbbells midzi nemichindwe inotarisana mukati. Shindae biceps kuti uvhare zviyero kusvika kumapfudzi, uchichengetedza zvidzitiro zvakamira. Zvishoma nezvishoma udzike zvisikwa, uchengete bhendi shoma mumakumbo pasi. Dzokorora 1 sete re 12 reps.
10 - Yakagara Rotation yeA Abs
Akagara Rotation yeA Abs
Gara nekugara kwakanaka uine dumbbell yepakati pamberi pebhokisi. Kuchengetedza kusina kubvumirana, kurongedza torsi kurudyi kana uchichengeta chiuno nemakumbo zvakatarisana mberi. Chibvumirano chekusiya kuburitsa uremu kusvika pakati uye wozoenda kuruboshwe. Dzokorora zve 12 zvakare.