Ichi Chimiro Chepamusoro Chikuita Basa rinoratidza mimwe mienzaniso yekuti ungafambira mberi sei kubva kutanga maitiro kusvika kune dzimwe shanduro dzakapfuura. Iwe uchaziva kuti wakagadzirira kuenderera mberi kune imwe nzira inotevera kana iwe wanyatsonzwisisa kufamba uye unogona nyore nyore kuita masero 2-3 kusvika 16 ekudzoka nefomu rakakwana.
Kushandisa uku kufambira mberi kwekuita basa iwe unogona kuita rimwe basa rinorondedzerwa pasi pehutano hwakasiyana-siyana (semuenzaniso, maitiro ose pasi peMutangi wemutsetse), imwe pashure peimwe ((kusvika kumashure makumi matanhatu) kana imwe panguva imwechete ye 1-3 seti 10-16 reps. Iwe unogonawo kusarudza uye kusarudza maitiro kubva kumatanho akasiyana-siyana (semuenzaniso, Pushups pamabvi, chepfu pamashizha, kumashure kumashure, etc). Ona chiremba wako kana iwe uine kukuvadzwa kana mishonga.
1 - Pushups Progression
Kutanga: Pushups paKnees
Iyo yekutanga yekutanga ine mabvi pasi kuti upe rubatsiro rwako kumashure.
Pakati pepakati: Pushups zvigunwe
Nokubvisa mabvi kubva pasi, iwe zvino une muviri wako wose unobatanidzwa nekufamba. Iwe unoda nheyo yakasimba kuti uite izvi kunze kwekugumburwa.
Akafambisa: Pushups pabhora
Nokusimudza tsoka dzako pane imwe nzvimbo isina kugadzikana, iwe uri kuita izvi kuti uwedzere kushanda.
2 - Chest Press Progression
Mutangiri: Chest Press On Floor / Step
Chifukidzo chepachifu pasi kana padanho chinokupa rubatsiro rwakasimba paunoshandisa chifuva chako.
Mukatikati: Chest Press Press on Ball
Nokuenda kune bhora, unowedzera kusagadzikana pakufamba kuitira kuti uite makumbo uye nheyo panguva imwechete iwe unoshanda mubhokisi.
Akafambiswa: Rimwe-ruoko Chechi Chepfu Press on Ball
Bhora rinowedzera zvakawanda, asi edza imwe ruoko panguva imwe uye iwe unonzwa chaizvo muviri wako wose unoshanda pabasa iri. Chimwe chifambiro ndicho Incline Chest Press.
3 - Bofu Fly Progression
Mutanga: Cheti Fly Step or Floor
Nhunzi iyi inowanzoitwa chechifu yekuvhima inotarisa chikamu chekunze chebhokisi. Iwe unoda kuchengeta zvidzitiro zvishoma zvakakotama sezvaunoderedza pasi kusvika pamhepo.
Mukatikati: Chest Fly on Ball
Kuita chipfuva ichibhururuka pabhora zvinoreva kuti unoshandisa marumbo ako uye nheyo kuti uchengetedze iwe sezvaunoderedza zvisikwa.
Akafambisa: Rimwe-Chepfu Chepfu Fly on Ball
Kushandisa ruoko rumwe pane imwe nguva chinhu chakaoma, kunyanya kana iwe uchitove uri panzvimbo isina kugadzikana, yakadai sebhokisi rekushandisa. Imwe nzira: Incline Fly.
4 - Kudzokorora Kuwedzera Kwakawedzerwa
Mutanga-tanga: Kudzokorora Kuwedzerwa
Izvozvo zvakakosha kumashure ndeye nzira iri nyore, iri nyore yekushanda pasi
Pakati pepamusoro: Kudzokorora Kuwedzerwa, Kumusoro & Kumucheto
Iwe unogona kuwedzera simba nekusimudza zvose zviri mubhokisi nemakumbo kubva pasi pasi panguva imwe chete.
Akafambiswa: Dzore Kuchengetedzwa Pa Ball
Bhora rekudzidzira rinowedzera kusagadzikana uye, naizvozvo, kusimba kune tsika dzekudzokera shure.
5 - Kufambira mberi kweLat
Kutanga: Lat Pulldown w / Band
Ichi chiito chikuru chevatangi vemangwana chinoshandisa maronda emakumbo, masimba makuru kune rumwe rutivi rwemashure.
Mukatikati: Dumbbell row
Mutsara unofanirwawo nemakumbo uye zvishoma zvakanyanya nokuti iwe wakanamatira pachiuno, izvo zvinoita kuti asi uye shure.
Yakagadziridzwa: Rimwe Rombo Rakashandiswa Pamwe Chete
Kumira pamakumbo rimwe kunogumbura izvi. Chengetedza mahudyu marefu kusvika pasi pasi pose.
6 - Mutungamiri weChepfenyuro
Mutanga-tanga: Akagara Pamusoro pe Press
Izvi zvinokurudzira pamafudzi uye zvinogona kuitwa zvigaro kana zvimire.
Pakati pepakati: Pamusoro Pepa Press On One Leg
Ita kuti basa racho rive rakaoma zvikuru nokumira pane rimwe gumbo kuti rive nechinetso chekuenzanisa.
Akafambira mberi: Shoulder Pushup
Iyo pfushup yefudzi ndiyo nzira yakakwirira zvikuru yekushanda pamafudzi. Ngwarira pane izvi uye uzviite chete kana wagadzirira. Zviri nyore: Rimwe-Arm Press.
7 - Triceps Kufambira mberi
Mutanga-tanga : Teerera Kwedzero - Bhuku
Kune marudzi akasiyana ewedzero uye iyi shanduro yakanaka kune Vakatanga. Chengetedza ruoko rumwe panzvimbo apo iwe unotambanudza rumwe ruvoko, kufema shure
Mukatikati: Sachigaro Dips
Dips is a version of pushups that target the triceps. Iwe unoda kuchengetedza mahudyu pedyo nechigaro / chigamba apo iwe unokotamisa zvidzoro uye unongodzika kusvika kune 90 degrees. Iwe unogona kuwedzera kuwedzera kuburikidza nokutora tsoka dzichiwedzera. Kana iwe uine matambudziko epafudzi kana maziso, unogona kutamba basa iri.
Akafambisa: Ball Dips
Nokushandisa bhora panzvimbo yechigaro kana danho, unowedzera kuoma kuita izvi. Ichi chinhu chakaoma uye chiyero chako chichagadziriswa kuitira kuti iwe ungada kuisa bhora pamadziro panguva yekutanga kuedza kutama.
8 - Bicep Progression
Kutanga: Bicep Curls
Iwe haugone kuwana yakawanda kupfuura yakashambadza bicep curl. Iwe unoda kuve nechokwadi kuti hausi kuputira zviyereso uye kuti unoramba uchinge wakakotama mumakumbo panzvimbo pokuvhara majoini. Iwe unogona kushandisa dumbbells, barbell, mapikisi, tsamba, nezvimwe.
Pakati pepakati: Bicep Curls paChimwe Chete
Nokumira pane rimwe gumbo, bhaari yako inopikiswa pamwe chete ne biceps yako.
Zvakafambiswa: Muparidzi Curl
Imwe nzira yekuwedzera kuoma kubicep curls ndeyokushandura marangire ekufamba sezvakaitwa muparidzi curl. Iwe unofanirwa kuchengetedza basa iri rakanonoka uye rinodzora kuti urege kukuvara.