Medicine Ball Kuvhidzira Kwekudzidzisa Simba

1 - Medicine Ball Exchange

Mushonga bhosi kuchinjana inzira yakanaka yekudzikisa maoko nemafudzi uye kuwana moyo wepamusoro. Iwe unogona kuita izvi kubva panzvimbo yakagara kana nzvimbo yakamira. Chinokosha chekufamba uku ndotanga neine mishonga yechiedza bhanhire (4 kana kuti lbs) kana iwe uri wekutanga uye uchengetedze kufamba kunononoka uye kutungamirirwa. Kana iwe wakanyanya kufambira mberi, unogona kushandisa bhora rakanyanya kuwedzera uye kuwedzera kukanda pamusoro pekufamba kwekuwedzera.

1. Mira kana, kana uri kugara, shandisa iyo abs uye gara wakareba.
2. Tora bhodhoro remishonga muruoko rworudyi noruoko rwako pasi parutivi rwako.
3. Denderedzera ruoko rwako kumusoro uye utore bhora kune rumwe rutivi.
4. Denderera kuruboshwe kurutivi rwako.
5. Ramba uchitenderera bhora kumusoro, kushandura maoko, nekukurumidza sezvaunowana zvakanyanya kufanana nekufamba.
6. Wedzera tsvina pamusoro pekufamba kwekuwedzera.
7. Dzorerai mapeji 1-3 ekudzoka 16-20.

2 - Medicine Ball Curl uye Press

Mushonga bhora curl uye kusvitsa zvinangwa ma biceps pamwe nemafudzi. Nemhaka yokuti iwe uri kuita iyi imwe ruoko panguva imwe, iwewo unobatanidza chinangwa chekuchengetedza musana wako wakananga uye yako yakaenzana yakanyatsogadzikana. Iwe unogona kuita izvi kubva panzvimbo yakagara, sezvakaratidzwa, kana kubva panzvimbo yakamira.

1. Mira kana, kana uri kugara, shandisa iyo abs uye gara uchigara zvakanaka.
2. Bata bhora remushonga muruoko rworudyi pasi parutivi rwako.
3. Edza bhora muruoko rwako sezvo iwe uchinge uchinge uchinge wakagadzika mu biceps curl.
4. Pamusoro pekufambisa, shandisa ruoko rwunobuda uye kumusoro, uchibatana nefudzi.
5. Dzorera bhora zvakare pasi uye udzikise ruoko kuti utange nzvimbo.
6. Dzokorora mapeji 1-3 ekudzoka kwegumi 10-12, kuchinja mativi ega rega.

3 - Triceps Extension ne Medicine Ball

Iro triceps extension pamwe nemishonga bhora inoshandiswa pane zvakasikwa zvechidimbu ne dumbbells. Iwe unogonawo kuwedzera kumwe kunakidza uye kusimba nekukandira ibhora kune mumwe munhu mushure mekunge iwe uchitambanudza maoko, sangano rinoputika rinonyatsopikisa maoko ako.

1. Mira kana, kana uri kugara, shandisa iyo abs uye gara wakareba.
2. Bata bhodhoro remishonga mumaoko ose maviri nemaoko akawedzerwa, maoko ari pedyo nenzeve.
3. Chengeta mapepa akadzungurutsa pasi uye kure kure nenzeve.
4. Bend the elbows, muchideredza bhora mushure memusoro wenyu kusvikira mabote enyu ari pamakona 90-degree.
5. Dzvinzai maruva kuti musununguke maoko, kutora bhora zvakare.
6. Dzorerai mapeji 1-3 e 10-16 reps.

4 - Medicine Ball Knee Roll

Uyu mushonga bhero knee roll inzira yakanaka yekuti zvose kusimbise uye kutambanudza nheyo. Bhora rekushandisa rinowedzera chimwe chinhu chekutsigirwa, kukupa rusununguko rwekutongesa zvachose chiito chinoenderana nesimba rako pachako nekugadzirisa.

1. Nhema panhope nemakumbo achizorora pane bhora rekudzidzira, mabvi akadzikama.
2. Dzvinza bhodhoro remishonga pakati pemabvi uye tora maoko ako kumativi kuti ugadzikane.
3. Zvishoma nezvishoma dhonza bhora kurudyi sezvo iwe unogona kunyatsogona, uchinzwa chinangwa chichiita.
4. Dzokera kumasviki uye iwe kuruboshwe.
5. Dzokorora zvitatu zvepa 8-15 reps (1 rep uye kune kurudyi uye kuruboshwe).

5 - Medicine Ball Pullover

Mushonga uyu bhero pullover inoratidziro yechinangwa chechimiro chekudzivirira. Mukufamba uku, une firmer inobata bhora, asi maoko ako akatenderedzwa, izvo zvinowedzera huwandu hwehupamhi pasi pemaoko. Izvi zvinogona kunge zvakaoma zvikuru pamapfudzi, kunyanya kana iwe unenge uchinetseka. Chenjerera nekufamba uku uye utange nehumwe uremu hunorema kuti uwane pfungwa yekushanda uye kuti iwe unogona kuita sei.

1. Rara pasi pane imwe nhanho kana bhenji uye ubatisise mishonga yemapuranga zvakananga pakati pemaoko maviri.
2. Shandura bhora kusvikira ruoko rumwe ruri pamusoro uye rumwe rutivi ruri pasi.
3. Zvinyoro uye zvishoma nezvishoma zvinoderedza bhora shure kwepamusoro wako, maoko zvakananga uye kuchengeta mutemo wakabatanidzwa kuti usapinda shure.
4. Chengetera pasi sezvinosvika pakuchinja kwako kunobvumira.
5. Simudza, shandura bhora kuitira kuti rumwe rutivi rwuri pamusoro uye ruchidzika.
6. Dzorerai mapeji 1-3 e8-15 reps.

6 - Medicine Ball Circle Squat

Mushonga bhora denderedzwa squat inzira yakanaka yekushanda muviri wakaderera paunenge uchirerawo kutengesa kwemoyo, uchiita kuti uve kuwedzerwa kukuru kune chero cardio kana simba rechiito. Nemhaka yekuti kufamba uku kwakaderera, iwe uchadzivirirawo majoini yako paunenge uchiita basa rakakura.

1. Mira wakabata bhodhoro remishonga mumaoko maviri kurutivi rworudyi pedyo nehudyu.
2. Deredza mishonga yebhora pamusoro pekumusoro kuruboshwe sezvaunozobuda nerutsoka rworuboshwe muchikwereti.
3. Sezvaunotamba, tenderera bhora kusvikira munzira kuenda kurudyi rwemuviri.
4. Dzorera tsoka dzadzo pamwe chete, dzosa zvakare bhora kuruboshwe.
5. Dzokorora mapeji 1-3 e 10-16 reps kune rumwe rutivi.

7 - Medicine Ball Lunge neTo Tou Touches

Iyo Medicine Ball Lunge neTo Tou Touches inzira yakanaka yekusimudza mwoyo wepamusoro apo uchishanda pasi pasi uye maoko. Iwe uchazoshandawo pahutano hwako uye uchidzidzira kushandura kushanduka, zvichiita izvi kuti zvive zvakakwana zvekudzidzira.

1. Mira wakabata bhiza remusoro kumusoro uye udzoke shure nerutsoka rworudyi mumuromo wakarurama.
2. Iva nechokwadi chekuti unodzokera kumashure zvakakwana zvokuti ibvi rinotangira riri shure kwezvenwe.
3. Achiri kubata mishonga bhora pamusoro, kusungira rutsoka rworudyi mberi uye kuunza mishonga bhora pasi kune zvigunwe.
4. Bata zvigunwe kana iwe uchikwanisa (izvi zvichange zvichienderana nekushandura kwako) uye wotora rutsoka rworudyi zvakare kumashure.
5. Rambai mapapu uye zvigunwe zvigunwe zvinogunzva mutsipa mumwe musati matanga mapande.
6. Dzokorora mapeji 1-3 e 10-16 reps kune rumwe rutivi.

8 - Medicine Ball Squat nekuShamba

Izvi zvinokonzera kushamwaridzana kwazvo kumumuviri wose, kubatanidza gumbo, mahudyu, mahudyu, maoko uye nheyo sezvaunofamba kubva kune rumwe rutivi. Shandisa mishonga yemagetsi bhenje kana iwe uchidziya uye uende kune imwe yakaremera nokuda kwekuwedzera.

1. Bata mushonga bhora (4-10 lbs) mumaoko ose maviri, tsoka pamwe chete.
2. Enda kune rumwe rutivi uende kune squat, uchidzora mishonga bhora pakati pemabvi.
3. Chengetedza zviuno, mabvi shure kwezvigunwe uye asina kubatanidzwa.
4. Dzorera rutsoka kumashure apo iwe unofunga mishonga bhora pamusoro.
5. Enda kunze kune rimwe divi, zvakare uchidzora mishonga ibhola pasi pakati pemabvi.
6. Dzokera shure pamwe chete, uchidzora uremu uye dzokorora kwema 1-3 seti 8-16 reps.

9 - Medicine Ball Diagonal Woodchop

Ichi chiito chinokurudzira chakakosha pakushanda muviri wose nekutarisa pane abs uye mabhii. Iko kushamba kwe diagonal inoshandawo, kusimbisa muviri kuburikidza nekushandura kwechikwata, zvakafanana nenzira iyo muviri unoshanda muupenyu chaihwo.

1. Tanga nemakumbo pamwe chete uye uine mushonga wepamusoro pamusoro pane imwe diagonal kurudyi.
2. Enda kurudyi kuruboshwe, uchidzungira bhora kumativi ose kuruboshwe.
3. Ita kuti bheji riri shure kwechiso chako uye shanduka kuburikidza nerutivi, kutora bhora kuenda kumashure muimba kusvika pamunogona.
4. Tora rutsoka rworuboshwe kumashure kuti utange uchidzungira bhora kumusoro uye pane diagonal.
5. Dzokorora 10-16 reps mushure mokuchinja mahlangothi, kupedza 1-3 sets.

10 - Medicine Ball Squat, Dhibble uye Toss

Ichi chinhu chakanaka zvikuru kushanda muviri wose uye chinogonawo kushandiswa mu cardio workout kuti mwoyo uwedzere. Iyo squat inotora mutumbi wakaderera uchifamba uye unowedzera kukosha kwemishonga bhora pamwe chete nekudonha uye kukanda kunaka kunobatanidza uye kunobatanidza nheyo.

1. Simira netsoka pakatarisana nemapfudzi ari kure, uine mishonga bhora.
2. Bhara bhora iri kumusoro mumhepo sezvaunogona.
3. Sezvaunozvibata, shandisa zvakaderera sezvaunogona, uchitora zviuno uye uchengetedze mabvi shure kwezvigunwe.
4. Paunenge uchikanda, iwe ukanda bhora pasi uye uite kuti udzokere kumashure mumaoko ako.
5. Dzokera kumashure apo uchikanda bhora mumhepo uye dzokorora kwema 1-3 se 10-16 reps.

11 - Medicine Ball Knee Inobata

Ndinoda basa iri rekushanda muviri wose. Mutsipa wakamira unowedzera huwandu hwebasa apo iwe unofambisa rimwe gumbo mukati nokunze. Kana iwe ukachengeta gumbo rakamira mumakumbo echikwata chese rakagadzirirwa, iwe unonzwa chaizvo kupisa mune iyo glute nehudyu. Kuwedzera mishonga yemuvara mutsva kuchaita kuti mwoyo wako uwedzere uye uisewo muviri wepamusoro zvakare. Ndiri kushandisa Gliding Disc nokuda kwekuita izvi, asi unogona kushandisa pepa peputi kana kungobata rutsoka mukati nekunze sechigadziriswa.

1. Tora bhero yemuviri kana dumbbell uye uise Gliding Disc, pepa repepa kana kuti kwete zvachose pasi petsoka dzoruboshwe.
2. Bhota bheji rakarurama muchikwereti apo iwe unofambisa rutsoka rworuboshwe kumashure shure kwako.
3. Chengetedza uremu hwose muchitsitsinho chegumbo rorudyi.
4. Panguva imwe chete simbira mushonga bhora kunze pamberi pako.
5. Dzorera bhora rinopinda mukati apo iwe unofambisa rutsoka rworuboshwe kumashure kuti utange, kuchengeta bhegi rakarurama rakanamatira nguva yose.
6. Ramba uchitsigira netsoka kumashure apo iwe unotora bhora kubva kunze kwe 8-16 reps musati machinja mapande.
7. Edza kuchengeta mabheji akakodzera akadzikatira mukwereti mukati mekushandira kwepamusoro pakuwedzera. Ita sokuti pane pane denga riri pamusoro pemusoro wako waunobata kana ukakwira kumusoro.

12 - Modified Medicine Ball Woodchop

Nguva dzose mishonga yemapuranga mabhutiko akaisvonaka kumusoro, asi izvi zvinoshandiswa shanduro, iyo inochengetedza muviri wakadzika uchiripo, chaizvoizvo inonongedza nheyo nechokuwedzera. Nekufamba uku, iwe unoda kuchengeta mahudyu nemabvi akaenzana mukati mekushandisa.

1. Tanga netsoka dzakadzika uye ubate bhodhoro remishonga mumaoko maviri.
2. Squat, kutumira mahudyu mushure mako, uye kutora bhora kunze kwechiuno chechipiri.
3. Chengetedza mahudyu nemabvi akatarisana nechemberi kwekamuri.
4. Pinda muzvitsitsinho kuti umire uye uise bhora kumusoro nepamusoro pane diagonal, saka bhora riri pamusoro pebandauko rorudyi.
5. Dzokorora 10-16 reps mushure mokuchinja mahlangothi, kupedza 1-3 sets.

13 - Knee Anotakura neMishonga Ball

Mushonga bhora inogona kuva nzira yakanakisisa yekuita kuti mwoyo ude uye usina kutambaira uye ichi chiito ndiyo muenzaniso wakakwana weizvi. Iwe unobatanidza zvose zviri kumusoro nepamusoro muviri uye kuwedzerwa kwechiremera chakarema zvechokwadi kuchaita kuti jira rinenge richiyerera, vose vachiri kushanda pachiyero uye kumusoro kwekutsungirira kwemuviri.

1. Ita chiremera chechiremba kana mishonga ibhola (semuenzaniso, 2-8 lbs) zvakananga pamusoro pemusoro wako mumaoko maviri.
2. Simudza mabvi akakodzera kusvika pachiuno paunenge uchiunza maoko, uchibata kuremera kumabvi.
3. Tora uremu zvakare uye shandura mativi, kusimudza bhegi roruboshwe paunenge uchibata bhora mumabvi.
4. Chengetedza mutsara wakarurama mukati mekushanda uye usadzikomberedza nemumusana.
5. Ikukurumidza iwe kuenda, kunyanya kunyanya basa iri richave. Iva nechokwadi chekuti unoenda nenzira inokubvumira kuchengetedza uremu.
6. Dzokorora kwemasekondi 30-60.

14 - Squat uye Tsunga neMishonga Ball

Iyo squat uye inotapira muviri mukuru wekurovedza muviri unobatanidza zvose zviri kumusoro uye pasi pasi mune imwe kufamba kunoshandiswa. Shandisa izvi se warmup ikokudzidzira kana kuwana uye kuchengetedza mwoyo yepamusoro paunenge uchishanda.

1. Simira netsoka chikafu-kuparadzana uye ubatisise mishonga bhora kana dumbbell (kukosha kwakataurwa: 5-12 lbs).
2. Chikwata chakaderera sezvaunogona, kutumira zviuno mumashure uye kuchengetedza musana wakananga, uye kugunha bhora pasi, kana uchikwanisa.
3. Chimbidzai kuburikidza nezvitsitsinho uye rambai makachengetedza mushure makananga sezvamunosimuka, muchivhara kurema uye kumusoro.
4. Pasi uye dzokorora, kufambira mberi nokukurumidza, asi uchiri kuchengetedza uremu. Wedzera tsvina pamagumo ekuwedzera.
5. Dzokorora kwemasekondi 30-60.