Dzvinza marwadzo ako, mahudyu nemahudyu
Iyi miviri yepamusoro / yakanyanyisa inosanganisa maziso, mahudyu, uye mahudyu nemaitiro akaoma. Muchikamu chemuviri chekudzidzira, iwe uchaita zvinhu zvepamusoro, kushandura maitiro maviri ayo anotarisa mishonga imwechete yehutano hwakanaka, asi hunooma, kubasa.
Precautions
Ona chiremba wako kana iwe uine zvirwere kana zvirwere.
Zvishandiso
Dumbbells dzakakosha zvakasiyana, kettlebell (kusarudzwa), boka rinopikisa uye bhora rekushandisa
How To:
- Kushamwaridzana nemaminetsi mashomanana emoto
- Vatangotanga: Tanga neKuita Basa Rokutanga kana kuita imwe yega yega yega yekushandisa achishandisa chiedza / mukati.
- Pakati pepamusoro / Akafambisa: Ita rimwe sezvikamu zvezvidzidzo mune imwe neimwe yepamusoro, imwe pashure peimwe, uye dzokorora yakagadzirirwa 2-3 dzimwe nguva.
Superset 1: Goblet Squat With Rotation
Simira netsoka mapepa-kuvhara kunze, uine dumbbell ine simba kana kettlebell . Bhendi mabvi uye pasi mu squat ugare mabvi shure kwezvigunwe. Edza kubata zvidzitiro zvako kumakumbo emukati. Paunomira, shanduka kurudyi, kutora uremu hwepamusoro.
Dzokorora, kushandura mativi ekudzoka kwe12.
One Leg Squat
Uine bhora rinotsigira kumashure, rinamatira pamusoro paro uye simudza rutsoka rumwe kubva pasi (chengeta zvigunwe zvichizorora zvishoma padenga) uye udzike mumusara uno-jira, mashoma masendimita pasi.
Svetedza chitsitsinho uye dzokorora zvekare gumi nembiri uye shandura makumbo. Tora zvigadziko kana uchida.
Dzokorora izvi zvakanakisa katatu kana kutama kune imwe inotevera.
Superset 2: Kufa
Simira netsoka mapepa-kurega zvakaparadzana, uine zviremara zvakakomba. Kuchengeta mabvi zvishoma zvakakotama (kana kururamisa) nharo kubva muchiuno nechemberi yakananga ichiderera pasi kusvika kune pasi, kuchengeta uremu pedyo nemakumbo.
Dzorera kuburikidza nechigunha uye hamstrings kuti udzoke zvakare uye dzokorora kwema16 zvakare.
Reverse Lunge
Mira nemakumbo pamwechete, zviyero zviri muruoko. Dzokera shure anenge mamita matatu nerutsoka rworudyi uye ufugame mabvi mumugero, uchichengetedza mabvi pamakona 90-degree uye bondo rinotangira shure kwezvenwe. Svetedza zvitsitsinho kuti usimudzire shure, udzoke netsoka kumashure.
Dzorerai 12 reps uye shandura mazana.
Dzokorora izvi zvakanakisa katatu kana kutama kune imwe inotevera.
Superset 3: Plie Squat
Simira netsoka dzakakura, zvigunwe kunze kwekona, zviremu-zviduku zvinorema pamakumbo ekumusoro. Kuchengeta mabvi maererano nemakumbo ako, kudimbura mu squat, kuisa pfungwa pamakumbo emukati. Rambai mabvi maererano neminwe.
Dzokorora zve 16 zvakare.
Bhuku Mukati Gumbo Mutsoka Ita
Uchishandisa bhande rakakomberedza rutsoka rworudyi, mira nechokurudyi rwemuviri kunotenderedzwa. Enda kune kuruboshwe, udzike kudivi rega. Kuchengeta uremu muhudyu wekurudyi, shingirira kumashure apo uchiunza gumbo rorudyi diagonally pamberi pomuviri, uchifunga nezvemukati wehudyu.
Dzorerai 16 reps uye shandura mahlangothi.
Dzokorora izvi zvakanakisa katatu kana kutama kune imwe inotevera.
Superset 4: Squat Mitsva nemaBandi
Mira pane bhanhire rinopikisa uye unobata zvigaro, uchiramba uchinetseka pane bhanhire. Tora danho rakakura kuenda kurudyi, kupenya glute sezvo bhuti rinomesa. Pasi pedo kusvika kune squat, simuka uende pamwe chete.
Ramba uchienda kune kodzero ye8-12 reps musati machinja majeko.
Bent Over Chikwata Chinosimudza
Isa maoko shure kumashure uye nechemberi mberi kusvikira shure ichienderana nechomukati uye gorofa, kusina kubhurwa uye kuisa uremu wako pamakumbo akanaka, kutora rutsoka rworuboshwe kune rumwe rutivi, uchizorora pamusoro pezvigunwe.
Squat ane gumbo rorudyi panguva imwe chete achisimudza rutsoka rworuboshwe masendimita mashoma kubva pasi mukumhanya kwemakumbo.
Dzorerai 12 reps kumativi ose.
Dzokorora izvi zvakanakisa katatu kana kutama kune imwe inotevera.
Superset: Butt Lift on the Ball
Nhema pabhoro rine musoro, mitsipa nemapfudzi akatsigirwa, mabvi akagadzika uye zvigunwe zvakasimudzwa. Tora zviuno pahudyu uye udzikise zviuno kumahombekombe usina kubhururuka pabhora.
Dzorerai glits kuti murere mahudyu kusvikira mutumbi uri munzira yakarurama.
Pasi uye dzokorora zvekare 16.
Glute Lifts
Pamaoko nemabvi, isai zvishoma zvishoma shure kwebvi uye muvhare. Uine mabvi akarembera, simudza gumbo rakananga kumusoro, uchipenya glits.
Pasi uye dzokorora zvekare 16 kumativi ose.
Dzokorora izvi zvakanakisa katatu kana kutama kune imwe inotevera.