Pump It Up
Ichi chikwata chepamusoro chinokonzera kusanganisa kwakanyanya kwezviito zvakagadzirirwa kutarisa mishonga yebhokisi rako, shure , mapepa, biceps , uye triceps munzira itsva.
Pamusana peboka rimwe nerimwe remasumbu, iwe uchaita zvitatu-zvitatu zvakasiyana-siyana zvakaitwa imwe pashure peimwe. Iwe uchazozorora iyo tsvina yeboka mushure mokuita zvitatu zvakasiyana zveboka remasumbu, zvichiita izvi kuti zvikurumidze, kunyanya kushanda.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells akasiyana-siyana akaenzana, a barbell, ibhizimisi, uye danho kana bhenchi.
How To
- Kushamwaridzana kwemaminitsi mashanu kusvika ku10 ne-cardio kana kuti lighter zvinyorwa zvezviito zviri pasi apa
- Ita zvidzidzo mumutatu wega-wega shure kweumwe uine zvishoma kana kuti usingazorori mukati.
- Shandisa zvakakwana uremu kana kushorwa kuitira kuti unokwanisa KUPEDZA kupedza nhamba yakarongedzwa yekudzoka
- Ita imwe yega yega yega-yakagadzirirwa kwekuita basa shoma, kana kuti kudzokorora kwenguva refu
Tri-Isa 1 - Pushups
Pamabvi kana zvigunwe, itai 16 pushups.
Y Chest Press
Nhema pabhenji uye kubata zviremu-zvakakura zvakasimudza nemakumbo akarembera. Tambanudza maoko uye shandisa zviyero kumusoro uye kunze kwekona muy-shape. Itai zviyero pamwe chete pamusoro pebhokisi, pasi uye dzokorora zvekare gumi zvakare.
Low Flies uye High Flies
Nhema pabhenji uye tibata zvidhori zvakakura-zvinorema pamusoro pebhokisi.
- Itai kuti zvigadziriswe zvigadziriswe kuti zvikwanise kubatana, zvisikwa zvishoma zvishoma.
- Uyai nezviyero mushure, asi pamakona mazasi kuitira kuti zviremba zvive pamusoro pemakumbo.
- Itai kuti zvisikwa zvive pasi mumhepo.
- Zvino vadzosera zvakare pamusoro pebhokisi.
Ramba uchichinja mapurusi anogara achienda nechepasi-angle fly for 12 reps.
Tri-Set 2 - Hammer Curls ane Power Squat
Tora zvigaro mumaoko ose maviri uye uzvisungirire zvishoma, zvichiita kuti zviyero zvifambe mberi kupinda munyeredzi nyundo paunenge uchiderera pasi sezvaunokwanisa. Simuka sezvaunoderedza zvidhori uye dzokorora zvekare gumi zvakare.
Barbell Curls
Tora barbell yakakura nemaoko epafudzi-upamhe zvakaparadzana. Bvumidzai biceps kuti muvhare huremu kumapfudzi, kuchengetedza makumbo acho zvakananga. Pasi uye dzokorora zve12 zvakare.
Concentration Curls
Gara pane imwe nhanho kana bhenchi uye ubatisise mutoro wakaremara muruoko rworuboshwe, hutete hunoiswa mukati mehudyu rezasi. Bvumidza bicep kuti ureruke uremu kusvika pamapfudzi. Pasi uye dzokorora zvekare gumi gumi nemaviri musati washanduka.
Zorora kwemasvondo 30-60 uye dzokera Tri-Set 1 uye Tri-Set 2 kana kuenda kune imwe inotevera Tri-Set.
Tri-Set 3 - Barbell Row
Tora barbell pamberi pezvitunha, svetera mberi kusvika kumadhora makumi mashanu (kumashure yakadzika) uye tambanudza mushure kuti ubvise chikwata kune bhomba. Kusunungurwa uye kudzokorora kwe12 zvakare.
Rimwe-Rine Row
Nzvimbo yakasara netsoka pane imwe nhanho kana mabheji pabhenji reremu.
Sotsigira muviri neruoko rworuboshwe sezvo iwe uine mutoro wakaremara muruoko rworudyi, uchirembera uremu kusvika pasi.
Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Pasi uye dzokorora zve12, uye shandura mapande.
Reverse Flies
Tora midhimbiru-yakakura uye ugotanga kugara, wakakotama nemapuranga akarembera pasi uye zviyero pasi pemabvi. Simudza maoko ako kumativi, kusvika pamapfudzi emazinga, kufambisa mapepa mapepa pamwe chete. Pasi uye dzokorora zve12 zvakare.
Tri-Isa 4 - Pamusoro Barbell Press
Tora bhutoni yakananga kumusoro uye maoko akareba kupfuura mafudzi. Bend the elbows, kuderedza bar kusvika kumaziso eziso. Dhinda uye dzokorora zvekare gumi zvakare.
Row Rakarurama
Tora bhutoni yakananga kumusoro uye maoko akareba kupfuura mafudzi. Bend the elbows, kuderedza bar kusvika kumaziso eziso. Dhinda uye dzokorora zvekare gumi zvakare.
Rambai Muchidimbu Kutevera
Nhema nerutivi rwako rworuboshwe uchizorora pabhora, ibvi rakasara pasi pasi kuti ritsigire uye gumbo rorudyi rakarurama. Kubata chiremera chepakati kuruoko rworuboshwe, simudza ruoko kusvika pahupamhi hwepamusoro, uchengetedze girafu zvishoma uye zvakasimba. Pasi uye dzokorora zvekare gumi gumi nemaviri musati washanduka.
Zorora kwemaawa 30-60 uye dzoka Tri-Set 3 uye Tri-Set 4 kana kuti enda kune imwe inotevera.
Tri-Isa 5 Skull Crushers
Rara pasi, akabata barbell yakananga kumusoro, maoko epafudzi-kuputika kunze. Bend the elbows, kuderedza kuyerwa kwehuma. Dhinda uye dzokorora zvekare gumi zvakare.
Triceps Extensions
Gara pane bhora kana chigaro uye ubatisise dumbbell yakasimba mumaoko ose maviri nemaoko akareba kumusoro, mavhiri pedyo nenzeve, maoko akajeka.
Bend the elbows uye zvishoma nezvishoma kuderedza ure shure kwako kusvikira zvikwata zviri pamakiro 90 - chengetedza zvigaro mukati uye zvakarurama pedyo nenzeve.
Chibvumirano chinotenderera uye chinotenderera mavhiri kutanga. Dzokorora zve 12 zvakare.
Dips
Gara pachigaro kana bhenji uye kuenzanisa pamaoko ako, uchidzokera shure pamberi pechito nemakumbo zvakananga. Bend the elbows uye pasi, kuchengeta mapepa pasi kusvikira zvikwiriso zviri pamadhora 90. Dzokorora zve 12 zvakare.
Tri-Set 6 Ball Exchange
Nyare panhovo uye uise bhora pakati pemakumbo. Itai kuti maoko nemakumbo zvive zvakaderera sezvamunogona kunze kwekugadzirisa mushure, wozovadzosa zvakare pakati, kutora bhora mumaoko. Deredza zvombo nemakumbo zvichienda pasi zvakare uye uenderere mberi, kuchinjana bhora pakati pezvanza nemaoko kuti zvive gumi zvakare.
Ball Crunch
Nhema nebhoro rinorara pasi pepakati / pasi pasi nekuisa maoko mushure memusoro kana mhiri kwebhokisi. Bvumidza yako abs kusimudza torsi yako kubva bhora, uchikwevera pasi pebhodhi yako uchienda kumuno. Pasi uye dzokorora zve12 zvakare.
Plank
Pinda panzvimbo yepuranga, pazvigaro nemabvi kana zvigunwe uye ubate kwemasekondi makumi matatu.
Zorora kwemasvondo 30-60 uye dzokera Tri-Set 5 uye Tri-Set 6 kana wapedza!