Uyu muviri wakadzika uye simba rekudzidzira simba rinosanganisira zviratidzo zvakasiyana-siyana zvinotarisa gliti, zviuno, mahudyu, kubva, uye kumashure. Izvo zvidzidzo zvinogoverwa kuva tri-sets, kunyange zvazvo pane chaizvoizvo maitiro 4 mumutsetse wega wega, kusanganisira zvitatu zvemuviri zvinofamba uye chimwe chekufamba.
Nzira dzinoshanduka kubva pakurovedza muviri kusvika pakuita muviri uye dzinosanganisira zvishoma nezvishoma, zvinorema kudzidziswa, nekukurumidza-kutsungirira kutsungirira maitiro uye nhanho dzinoshandiswa dzinoita kuti kusava nemafungiro, simba, uye kugadzikana.
Zvidzidzo zvepakati nepakati uye zvakanyanyisa zvichawana zvakanyanyisa mubasa iri.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakabatanidzwa , a barbell, ibhizimusi, danho kana staircase uye boka rinopikisa .
Nzira Yokuita Nayo Muviri Wakadzika uye Nheyo Simba Rokushanda
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora-chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Ita imwe nhatu-yakagadzirirwa kamwe chete kwekugadzirisa kwemashure mashoma kana 2-3 nguva yekuita basa rakapfuura
- Zororo 30-60 seconds pakati peat-sets
- Gadzirisa basa rako kuti uenzane nehutano hwako uye zvinangwa
1 - Kushamwaridzana - Kudzingirira Zvikwata neApamusoro Press
Kubata midzi-miviri yakaremara pamusoro pemapfudzi, svetuka zvakaderera sezvaunokwanisa uye kuita 3 kunonoka kuputika, kungouya kusvika hafu. Paine 4 th pulse, simuka uye sunga zvimiso zvepamusoro. Dzorera mutsara we12 zvakare.
2 - Tri-Isa 1 - Barbell Squats
Simira netsoka mapepa-kurega zvakaparadzana, kusvitsa barbell yakakura pamapfudzi. Pasi kusvika muchikwata, kuchengeta mabvi shure kwezvigunwe uye kusabatanidzwa. Dzokorora kumashure uye dzokorora zvekare gumi zvakare.
3 - Tri-Set 1 - Hover Squats
Tora zviremera zvakaremara pamativi kana pamapfudzi, tsoka dzinoputika. Pasi kusvika kune squat, tora nzvimbo iri pasi kune zvikamu zvina, uye chengetedza shure kuti utange. Dzokorora 8 reps.
4 - Tri-Set 1 - Mapiramidi Planks
Tanga muhomwe yepamusoro pamafambiro. Dzvinyirira mahudyu kumucheto kune denga uchigara pazvigaro (semusana 'v') uye nyatsonyanya kuisa zvitsitsinho kusvika pasi. Bata zvishomanana, dzokera ku plank yako uye shingairira kumaoko. Tora zvishoma uye ugovhara imbwa yakadzika, uchitambanudza zvitsitsinho kusvika pasi uye chifuyo zvishoma nezvishoma nemaoko. Dzokera mu plank yako, udzike pasi kusvika kumakumbo uye dzokorora zvose zvakatevedzana 3-4 nguva.
Dzokorora Tri-Isa 1
5 - Tri-Set 2 - Front uye Reverse Lunge
Kubata miviri-yakakura yezviremba, fambisa rutsoka rworuboshwe mberi kuenda kune imwe nzvimbo. Dzokera shure kuti utange, kusimudza bhochi rweruboshwe kuti udimbure huwandu uye pakarepo udzoke udzoke kune imwe nzvimbo yakatarisana negumbo rimwechete. Dzokorora gumi reps uye shandura mahlangothi.
6 - Tri-Set 2 - Barbell Lunges
Isa kemikoro yakakura pamapfudzi uye utora rutsoka rworudyi mberi, rutsoka rworuboshwe kumashure pakatarisana. Kuchengeta kusabatanidzwa, kupfugama mabvi uye kuderera mukati mumiriri, kuchengetera bondo rinotangira shure kwechiso. Pasi paunokwanisa iwe usingabatanidzi mabheji kumashure. Dzokera shure kuti utange uye dzokorora kwema12 reps musati machinja majeko.
7 - Tri-Set 2 - Split Squat
Mira anenge mamita matatu pamberi pechito kana nhandare uye isa rutsoka rworuboshwe pane danho. Kuchengeta uremu muhudyu wepamberi, bendama mabvi uye kuderera mukati maro kusvikira bheji rinopera riri rinenge 90-degree angle. Svetera mberi kwechitsitsinho kuti umire uye udzokezve kusvika 12 uchidzoka usati washanduka.
8 - Tri-Set 2 - Plank neKnee Bends
Tanga muhotera, pamaoko nezvigunwe. Simudza rutsoka rworuboshwe kubva pasi uye ukotamise bvi, uchikwevera mubhokisi. Yambuka rutsoka rworuboshwe pamusoro pegumbo rorudyi, bata muchidimbu, zvino tora ibhe kuruboshwe kumashure. Bhura rutsoka rworuboshwe kumashure mubhokisi rako rose udzoke kune rimwe divi. Ongorora 8 reps (1 rep inosanganisira bendinamende zvose makumbo akanaka uye kuruboshwe).
Dzokorora Tri-Isa 2
9 - Tri-Set 3 - Step Ups
Uchishandisa bhanhire kana kutakura zviremba zvakakura, isa tsoka yakarurama pane imwe nhanho kana chipiri chechikwata chechikepe. Pasi kusvika kune squat uye wozopindira muchitsitsinho chetsoka rwerudyi uye uende mberi, uchingobata zvishoma kuruoko rworuboshwe pane danho. Ita rutsoka rworuboshwe pasi uye dzokorora kwemashure gumi nemaviri musati washanduka.
10 - Tri-Set 3 - Chikamu Chete Ups
Mira kumativi pamatanho kana mapurisa uye ubatisise dumbbell inorema mumaoko ose maviri. Enda pasi nebandauko rorudyi, uchiderera mu squat uye uchichengetedza musana wakananga, torsi yakarurama uye iyo isipo. Dzorera zvakare uye dzokorora zvekare 12 mushure mokushandura mativi.
11 - Tri-Set 3 - Sliding Side Lunge
Isa chidimbu chepasi pasi petsoka dzezasi uye ubatisise mutoro wakaremara kuruboshwe. Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi apo iwe unofambisa rutsoka rworuboshwe kune rumwe rutivi, uchichengeta gumbo roruboshwe zvakananga. Sezvaunofamba uchienda kumucheto, uchigadzika mabvi shure kwezvigunwe, tora uremu uye ubate pasi. Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire. Dzorerai 12 reps uye shandura mahlangothi.
12 - Tri-Set 3 - 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.
Dzokorora Tri-Isa 3
13 - Tri-Set 4 - Bent Knee Deadlift
Tora zviremara zvakakura pamberi pezvidye uye udzike pasi kusvikira mahudyu ari akaenzana kusvika pasi, dzoka zvakananga uye zviuno zvakare. Isai zviyero pasi uye musimuke. Sirasi zvakare kumashure munzvimbo imwechete, tora zvimiso uye simira, uchidzokorora kwechipiri 12.
14 - Tri-Set 4 - Deadlifts
Simira netsoka dzakaputika-kuparadzana, mabvi akadzikamisa zvishoma uye akabata barbell yakakura kana dumbbells. Nekunze kwakadzika, mapepa kumashure uye kusava, kubuda kubva muhudyu uye pasi pasi kumusoro kwemuviri kusvika paunenge uine mafungiro anogumira anobvumira. Simuka, uchidzidzira maruva ako uye dzokorora zvekare gumi zvakare.
15 - Tri-Set 4 - One-Legged Deadlift
Nyoka kubva muchiuno uye kuderedza kuyerwa kusvika pasi (shure kurudyi) uchisimudza gumbo rorudyi rakananga kunze kwako kuti ubve mazinga. Shandisai gumbo regumbo rorudyi rekudzorera zvakare uye kudzokorora reps 12 musati machinja mapande. Edza kuchengeta rutsoka rwakachinjwa kuti ruchikurudzire kuchengetedza mahudyu aro kusvika pasi.
16 - Tri-Set 4 - Press Ups
Pamabvi ako, nzvimbo yepamberi pabhora. Ruramisa mabvi uye uuye nemuviri mupuranga. Bata kwemasvimita 1-2, chengeta mabvi uye dzokorora zvekare gumi zvakare.