Uyu wekumusoro-soro wedunhu dambudziko rine zvishoma zvese. Pane zviratidzo zvakasiyana-siyana zvinotarisa chifuva, shure, mapepa uye maoko uye, interspersed nega roga roga rokutora maitiro mashomanana, e-high-intensity cardio segments kuitira kuti mwoyo wako uwedzere uye uchengetedze makori anopisa. Nokuita zvose zviri mumutambo wedunhu, kubatidzira kunofamba nekukurumidza uye kunoita kuti mwoyo uwedzere kuenda uye iwe unopisa mabhonasi makori.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakabatanidzwa , a barbell, bhora rinopikisa, med ball, uye danho kana chikwata.
How To
- Kushamwaridzana kwemaminetsi mashanu neminomwe nechiedza kuenzanisira cardio .
- Ita zvidzidzo munharaunda imwe neimwe, imwe pashure peimwe iine zvishoma kana kuti musina zororo mukati.
- Ita 1 dunhu rekuita basa shoma, kana kuti 2 kana kupfuura mamwe mativikiti kwenguva yakareba, kunyanya kushanda.
- Shandisa zvakakwana uremu kana kushorwa kuitira kuti iwe unogona kungopedzisa nhamba yakarongwa yekudzoka.
1 - Chest Circuit - Makomo Kupera
Mune chinzvimbo chekutsvaga, shandisai mabvi mukati uye kunze nokukurumidza sezvaunokwanisa, kushandura mativi. Bata zvigunwe kusvika pasi uye umwe neumwe kumhanya kana kuti uzvichengete mumhepo. Dzokorora kwemasekondi 60.
2 - Pushups With Med Ball Inopeta
Iva nechinzvimbo chepamusoro pamabvi (zviri nyore) kana zvigunwe (zvakanyanya kuoma) uye isa ruoko rumwe pane bhodhoro remishonga pamwe nerimwe riri pasi. Pasi kusvika pakusvibiswa, pfugama kumashure uye pfugama bhora pasi nepasi kusvika kune rumwe rutivi kuti uwane pushup. Ita zvose zvaunokwanisa mumasekondi makumi matanhatu.
3 - Chikwata Chepfupa Chekufuridzira Nechirwe Chekutanga
Nebhokisi rakachengetwa pachifuva chepamusoro kubva kumashure, famba mberi uende mumugomo apo iwe uchisimudzira ruoko rumwe mberi mumushandi wepfupa. Dzokera kumashure kuti utange uye dzokorora kwema16 zvakare kumativi ose.
4 - Kudzoka Dunhu - Kurumbuka Jacks Nokushamwaridzana Bhuku Lat Pulls
Ita bhande rinopikisa mumaoko ose maviri kumusoro. Sezvaunozembera tsoka dzako, uise zvombo pasi kune rumwe rutivi, uchidzidzira kumucheto. Dzoka tsoka dzako zvakare, kutora maoko kumusoro. Dzokorora kwemasekondi 60.
5 - Pasi Lunge ne Double Arm Row
Bata midzi-yega yezviremera uye udzoke shure negumbo rorudyi muchipinda chekarurama-mwendo. Nyorera mberi kubva muchiuno, dzoka zvakare, uye tora zvidzitiro mukati mutsva wemutsara wechipiri. Pasi, dzoka kumashure kuti utange uye dzokorora kwekutanga 16 pamakumbo ose. Nokuda kwemasimba, simudza musana wegumbo panguva imwechete iwe unodhonza zviyero.
6 - Barbell High Row
Tora bhutoni nemaoko akareba uye svetuka mberi kusvikira shure zvichienderana nepamusoro, pasina kubatidzira uye kumashure . Dzorera kumusoro kumashure kuti ubvise chiremera kuchipfuva. Pasi uye dzokorora zvekare gumi nemashanu. Chengeta iyo isina kusimba uye kufugama mabvi sezvinodiwa kutsigira pasi rezasi.
7 - Chikamu Chengetedza Rimwe Ropa Rwendo
Nokuremera kuruoko rworuboshwe, pinda kurudyi uchienda kune imwe nzvimbo, uchitora uremu kusvika pasi. Bvisa mutoro mumutsara apo iwe unosimudza gumbo rorudyi mumutsipa wemakumbo. Dzorerai zvekare gumi nemashanu uye shandura mazana.
8 - Knee Nekupedzisira Kick
Simudza rutsoka rworuboshwe uchienda kune rumwe rutivi sezvaunounza kuruboshwe rworuboshwe pasi, uchidzikisa zvinyorwa. Tsika pasi netsoka roruboshwe uye tora kunze nekodzero, uchenjerere kuti usatengesa mabvi. Dzokorora kwemaminitsi makumi matatu uye shandura mapande.
9 - Chikamu Squat NeArnold Press
Kubata zviyero pachifuva chemafuro nemichindwe zvinotarisana mukati, tora danho rakakura kuenda kurudyi mu squat. Apo iwe unotsika rutsoka rworudyi kumashure, shandisa maoko kumusoro uye shandura zviyero kunze. Deredza zviduku paunenge uchienda kuruboshwe, shanduko. Iwe unogonawo kuwedzera jira panzvimbo yechito chekuwedzera. Dzokorora zve 16 zvakare.
10 - Weighted Snatch uye Anofamba
Mira mumamiriro akasimba uye ubatisise mutoro wakaremara muruoko rworudyi. Shandura uremu zvakare ndokubva wakananga kumusoro pamusoro pefudzi. Pumha kumusoro uye zvishoma nezvishoma kuderedza uremu hwezvikamu zvina. Dzorerai 12 reps kumativi ose.
11 - Squat Ine Iron Cross
Kubata zviyero pamberi pezvidya, shingaira apo iwe unosimudza zviyero kusvika mberi mberi. Tora maoko uende kumativi apo iwe unomira uye wozvidzikisa pasi. Dzokorora zve 12 zvakare.
12 - Biceps Dunhu - Pamusoro Pokutanga Pamatanho
Ita uremu mumaoko ose maviri uye umire pamativi kune imwe nhanho kana chikwata nechepamusoro petsoka yekuzorora pamusoro. Tora paimira, uchikurira uremu hwepamusoro uye wotama kubva kune rumwe rutivi, uchisiye rutsoka rworuboshwe pamusoro pechitsika uye udzikise uremu. Ramba uchienda kumusoro, uwedzere kusvetera zvakanyanya kana uchida. Dzokorora kwemasekondi 60.
13 - Barbell Curls - Crazy 8's
Bata bhutoni nemaoko epafudzi-kuvhara kunze uye kusimudzira uremu kusvika kumusoro. Pasi uye dzokorora zvekare 8 uye wobva watora uremu hwese kusvika kumusoro, asi uuye nawo nehafu kusvika pasi 8. Gumisa ne 8 zvakakwana zvakare.
14 - Hammer Curl With Power Squat
Bata zviremara zvakakura mukati mavo maviri maoko. Svetera zviyero zvishoma zvishoma sezvaunoshandisa, kusimbisa zviyero zvichienda mberi kupinda munyeredzi nyundo paunenge uchiderera pasi sezvaunokwanisa. Simuka sezvaunoderedza zvidhori uye dzokorora zvekare gumi zvakare.
15 - Triceps Dunhu - Ice Breakers
Tanga muchikwata chechikwereti uye svetuka mumhepo, uchitenderedza ruoko rworudyi rwakapoteredza nekudzika muhutu sezvaunosvika. Ita mumhepo zvakare, nguva ino ichidonha pasi neruoko rworuboshwe. Ramba uchichinja mutsara kwemasekondi makumi matanhatu.
16 - Dips With Leg Extensions
Gara pane imwe nhanho kana sachigaro, maoko ari pedyo nehudyu, mabvi akotama. Bvisai danho racho uye pfugamai makumbo mudimbu. Sezvaunosimudza, tambanudza rutsoka rworudyi, usvike kune zvigunwe neruoko rwako rworuboshwe. Pasi uye dzokorora kune rimwe divi, kushandura mativi emasekondi 30-60.
17 - Kunyengera Triceps Extensions
Nhema pamabhenji kana pasi uye kubata zviyero zvakananga pamusoro pemafudzi, zvigadziko zvinotarisana. Bend the elbows uye kuderedza zvisikwa kune nzeve. Dzvinyirira shure uye dzokorora kwema16 zvakare.