Kana iwe uine boka rinopikisa , unogona kushamisika chaizvo chaungaita nayo uye kana iri chigoni chakanaka chekusimbisa muviri wako.
Iko boka rakakura pakuwedzera rudzi rwakasiyana rwekudzivisa kupfuura iwe unowana kubva kune dumbbells . Nemhaka yokuti pane kukanganiswa kwebhanhire mukati mekutenderera kwose, iwe uchapisa misi yakasiyana-siyana, nguva dzose pfungwa huru apo uri kuvaka simba .
Nezvizivo izvi, iwe ucharova mashure makuru makuru achishandisa boka rinopikisa kuti uwedzere simba uye kutsungirira mumuviri wako wose.
Chinhu chimwe chete chokuchengeta mupfungwa ndechekuti mamwe maitiro anozoita maitiro akasiyana ehutano. Semuenzaniso, unogona kukwanisa kushandisa bhuru rakakura kune maitiro akaita semashizha emapfupa kana biceps curls. Nokuda kwechikonzero ichocho, kuva nezvikwata zvakasiyana-siyana zvinokubvumira kuti uwane zvakanakisa kubva pakudzidzira uku.
Chimwe chinhu chokucherechedza ndechokuti iwe unogona kuchinja kugadzirisa ruoko rwako kana chinzvimbo chemuviri wako kuti ugadzikane zvachose kubva pane imwe neimwe. Kana pane chimwe chinhu chinonzwa sechinyanyisa, edza kushandisa boka rinorema nekuwedzera kwematambudziko.
Precautions
Onai doc yako kana une dambudziko rehutano kana mamiriro.
Zvishandiso
Bhuku rimwe chete rinopikisa. Zvakanaka kuva nezvikwata zvakasiyana-siyana kana iwe uchikwanisa kuitira kuti unogona kuvashandura sezvinodiwa.
How To:
- Vatangotanga: Ita miitiro imwe neimwe yega 1 yeka 12-16 reps.
- Pakati pepakati : Itai mapoka maviri e16 anoshandisa mavara akasiyana-siyana.
- Akafambiswa : Ita zvitatu kana kupfuura zveti 16 zvekare dzinoshandisa zvikwata zvakasiyana-siyana.
- Iva nechokwadi chekuti iwe unopisa nemaminitsi mashanu e cardio usati waita basa iri.
1 - One Arm Chest Press
Imwe michina yebhokisi chechifu yakakosha yekushanda kwete mushure memapfupa emapfupa asi musimboti pamwe chete kubvira paunofanira kubatisisa muviri wako wakasimba sezvo iwe uchitambanudza ruoko rwako kuburikidza nemutambo.
How To
Putira bhande rakapoteredza chinhu chakasimba mushure mako uye chitunha chimwe chitarisiko kune imwe.
Tora magumo muruoko rworuboshwe uye nhanho kubva pahutambo hwechikwata kusvikira paine kukanganisa kwebhande.
Tanga kufamba nekusara kwemaoko, bhenu iri kuuya pasi pemaoko uye muromo wakakotama pa 90 degrees, chikamu chinotarisana pasi.
Dzvinza chifukidzo chekuisa ruoko rwako rworuboshwe pamberi pako. Dzokera kuti utange uye dzokorora kwekutanga 16 kumativi ose.
Iwe unogonawo kuita chiito ichi mu-superset neyemwe ruoko rwekubhururuka maitiro, kushandura rimwe rega rega.
2 - Rimwe Shanduko Yakatenderera Chechi Fly
Iko imwe iyo inofambisa chifuva inobhururuka ndeimwe humwe hukuru hunoenda kune chikamu chekunze chechipfuva pamwe chete.
How To
Putira bhande rakapoteredza chinhu chakasimba mushure mako uye chitunha chimwe chitarisiko kune imwe.
Mira nerutivi rworuboshwe rakatarisana nenhokwe, zvombo zvakananga kumativi uye netsoka pamusoro pechiuno-kure kure uye kubata chibatiso kuruboshwe.
Mira kure zvakakwana zvokuti pane kukanganiswa kwebhande. Shandura kuruboshwe kuruoko rworudyi, kuchengeta maoko zvakananga.
Edza kubata minwe yakasara kuruboshwe, uchinzwa basa iri kuruboshwe rwechifuva, fudzi, uye ruoko.
Kusunungurwa nekudzokorora kumativi ose kune rumwe rutivi rworuboshwe uye shandura mapande. 16 reps uye shandura mativi. Tsoka dzako dzinofanira kutarisana newe apo iwe unotenderera kuburikidza nekufamba.
3 - Lat inotarisana nekurwisana Mabhenji
Lat inokonzera chimwe chiito chikuru, ichi chinoshanda masikati , misumbu kune rumwe rutivi rwemashure. Iwe unofanirwa kuisa pfungwa pane iyi kuti uite kuti iite.
How To
Mirai kana gara uye mubatisise bhendi mumaoko ose maviri kumusoro kwepamusoro wako.
Tanga nemaoko ako masendimita mashoma. Iwe unogona kunge uchida kuzvishandura kuti uchinje dambudziko.
Kuchengeta ruoko rworuboshwe panzvimbo, fambisa kumashure kuti udonhedze kurudyi kusvika kune ribcage.
Dzokera kunotanga uye dzokorora kwema16 kudzokera mberi kushandura mativi.
4 - Kumusoro Back Squeeze
Kumusoro kumashure kunonyanya kuedza muviri kunokonzerwa nekushanda mushure mutsva yekumusoro. Iwe unofanirwa kuchinja mararamiro emaoko ako kuitira kuti izvi zvive zvakaoma kana nyore.
How To
Kumira kana kugara, kubata boka iri pakati, maoko akajeka pamberi pako, maoko mashoma masendimita.
Dzvinza mapepa epafudzi pamwe chete uye usvinudze maoko kubva kune rumwe rutivi, uchidhonza bhenekeri uye uchinyima mapepa ako.
Dzokera kunotanga uye dzokorora, kuchengeta nharo pamusoro pemazana nguva yose. Dzokorora zve 16 zvakare.
5 - Rimwe Simba Rinomhanya Flies
Imwe nhunzi dziri kumashure ndeyekufamba kwakakwana kwekushanda zvose kumashure kwemafudzi pamwe nemisungo pakati pemakumbo emafudzi.
How To
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.
6 - Overhead Press
Imwe nyanzvi yepamusoro ndiyo imwe yezvidzidzo zvakasimba uye iwe unoda kuchenjerera neboka pano. Kutora bhendi yako yakapfuura iyo yakanyanya kukanganisa pfungwa inogona kuisa dambudziko kumabhandi uye kuitisa kuti iite.
Kana bhendi yako iri yakasimba, edza kuita iyi imwe ruoko panguva imwe nebhokisi rakachengetwa pasi petsoka imwe.
How To
Isa bhanji pasi pemakumbo maviri kana iwe uine bhanhire iri nyore, rimwe rutsoka kana ruchiwedzera.
Bata zvinyama mumaoko ose maviri uye utange kutama nemaoko akaiswa mu "chinangwa chemashure", akasimudza uye asingasviki. Chengetedza mapepa okugadzirisa maoko uye kuderedza zvakare pasi. Yakazara 16 reps.
7 - Rimwe Arm Triceps Extensions
Iyi iri nyore kutenderera yakakosha yakakwana yekushanda misumbu iri kumashure kwemaoko. Iva nechokwadi chekuchengetedza mapepa pasi pasi rose uye fungisisa pakuchengeta maziso emutambo.
How To
Tora band muzvanza zvose pamafudzi nefudzi roruoko rwakakotama kuitira kuti rive pamberi pebhokisi, ruoko rworuboshwe rworudyi.
Kuchengeta ruoko rworuboshwe kurudyi kuti rubatane ruoko, bvumiranai triceps kururamisa ruoko rworudyi. Dzokera kunotanga uye dzokorora usati watanga mapande. Kuzadza 16 kunodzoka kune rumwe rutivi.
8 - Bande Biceps Curls
Biceps curls inyanzvi yekuita nemaoko uye bhandi sechidimbu zvishoma kumushandi. Iwe unofanirwa kushandisa masimba ako emagetsi kuti uchengetedze ruoko rwakasimba sezvo iwe uchipfekedza boka kumusoro uye pasi.
How To
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.
9 - Chikamu Chikamu Squat
Makanho emakumbo mashomanana akanaka kune maruva, kunze kwechidya, uye quads. Yeuka, paunenge uchitamba, tumira zviuno mushure mako kuitira kuti mabvi aende mberi.
How To
Mira pamabhanhire nemakumbo pamwe chete, uchidzikama pamabhanki nekubata hafu-bicep curl.
Enderera kurudyi sezvaunogona uye udzike mu squat.
Tora rutsoka rworuboshwe mukati uye uenderere mberi uchienda kurudyi ne squat nokuda kwemukati yekamuri usati wachinja majeko.
Ramba uchikwevera pane bhanhire kuti uwedzere kukakavara.
10 - Bhuku Lunges
Bhenzi inoita chigadzirwa chakanakisisa chekuwedzera kumira kumapapu emagariro. Iwe uchatorawo basa shoma rokutarisa pamabiceps sebhasi.
How To
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.
Iwe unogona kunge uchida kugadzirisa kukanganiswa kwebhanhire, kurichengetedza pedyo netsoka dzako, somuenzaniso, kuchengetedza kukwirira.
11 - Criss Cross Cross Outer
Iko kunokonzera kunze kwehudyu ndiyo yakanakisisa yekufamba kunotarisa maruva, mahudyu uye, zvechokwadi, kunze kwehudyu. Iwe unogona kuda kushandisa bhenekari rine dambudziko rinorema kune izvi.
How To
Rara pasi nemakumbo kumusoro, bhande rakasungirirwa kumativi ose.
Criss akayambuka bhenji kuti awedzere kukakavadzana ndokukwevera mabote pasi. Chengetedza zvidzitiro uye muviri wepamusoro wakasununguka paunenge uzarura tsoka, uchitarisa pakukanda kunze kwehudyu. Dzokera kutanga uye kudzokorora kwemakumi matanhatu nemasere.
12 - Butt Blaster
Icho chinonzi blaster chinongonzwika chete, chinetso chakasimba chinotarisa mberi kwako . Kupinda munzvimbo yakarurama kunogona kuva kunonyengera uye iwe unoda kuve nechokwadi kuti band rakachengeteka riri pasi pedzika rako kuitira kuti bhanhire risati radzoka zvakare.
How To
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 16 reps kumativi ose. Iva nechokwadi chekuti gumbo rako rishandurwe kuti urege kudzivirira bhendi.