Paunenge uchishanda muviri wako wepamusoro, chinonyanya kukosha pane zvose simba uye kutsungirira. Chikamu cheizvi chiri kuita kuti mishonga yako iwane nguva yakakwana pasi pedambudziko kuitira kuti inopeswa zvakakwana kuti iwedzere kusimba.
Kana iwe ukasimudza masero akaremara kwenguva yakawanda pasi pemhepo, mishonga yako inomanikidzwa kugadzirisa dambudziko iroro kuburikidza nekuvaka mishonga yakawanda yemuviri wako kuitira kuti muviri wako wagadzirire dambudziko munguva inotevera.
Imwe nzira yekuwedzera nguva yako pasi pekugadzirisa ndeyokushandura tempo yemamwe maitiro ako. Semuenzaniso, mubhuku rebhokisi riri pasi apa unowedzera kuwedzera kuburikidza nekuwedzera pfupa shoma mushure mekudzoka kwega imwe neimwe.
Iwe uchavakawo kutsungirira mubhokisi , shure , mapepa , biceps , uye triceps nekuita zvinhu zvakanyanya. Mune zvinhu izvi, unoshandura maitiro maviri akasiyana-siyana eboka rimwechete remasumbu risina zororo mukati, iro rinowedzera simba uye rinomanikidza misumbu yako kushanda zvakaoma.
Ichi chikoro chinogona kupedzerwa mumaminitsi anenge 30-45 zvichienderana nekuti ingani inogadzirisa iwe uye kuti unozorora zvakadini pakati pemasethi.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
A barbell, zvakasiyana-siyana zvinorema dumbbells , bhenji, nhanho kana maitiro ebhodhi , uye-medium-tension resistance resistance . Kana usina chikoni, sarudza wakasununguka kubatsirana nedumbbells kana chimwe chimiro chokurwisana.
How To
- Kushamwaridzana kwemaminitsi mashanu kusvika ku10 ne-cardio kana kuti kupisa kwemaitiro ekudzidzira pasi apa.
- Ita zvidzidzo mune imwe neimwe yepamusoro, imwe pashure peimwe, nokuti reps inoratidzwa. Edza kusazorora pakati pezvidzidzo kana uchikwanisa.
- Dzokorora rimwe nerimwe rakasarudzwa 1-2 nguva, nezororo pfupi mukati.
- Nokuda kwebasa rakaoma, ita zvitatu zvega roga roga.
- Shandisa zvakakwana uremu zvokuti iwe unogona kungoita nhamba yakarongedzwa yekudzoka. Izvozvo zvinoreva kupedzisira kwekupedzisira kunofanira kuve kunokonzerwa nemafomu akanaka. Kana fomu yako ichitsvedza, rega kumbomira kana kuchinja kune kuwedzera kwekuyera.
1 - Superset 1: 1.5 Mafuridzi emapfupa
Kuti ushandise chifuva chako , tanga kugara pabhendi kana bhora nemasero ekuzorora pamabvi.
Kushandisa bhora kuchawedzera dambudziko rekuenzanisa, saka funga kuwanda kwehuwandu hwauri kushandisa. Iwe unogona kunge uchida kuenda.
Rara pasi uye ubatisise zviyero kumusoro pamusoro pebhokisi pasina kuvhara mabote.
Bend the elbows uye kuderedza uremu kusvikira mashizha ari pasi pemvura.
Kubva pano, chengetedza zviyero zvichikwira kumusoro, zvideredza zvisiki uye wovhara zvisikwa zvose.
Ramba uchidzokorora kwema12 reps; repiti imwe neimwe inosanganisira chinyorwa chakakwana chechifu chinotevera nehafu ye-press.
2 - Zvimwe Zvimwe Chechi Flies
Uchishandisa uremu hunorema zvishoma pane chifukidzo chemapfupa (kana zvichidiwa), rara pabhenji kana bhora uye uise zvisikwa pamusoro pechifuva, matende anotarisana mukati.
Shingairira yako kuti uchengetedze muviri wako wakasimba uye uchengetedze bhodhi yako zvishoma zvakakotama, idzikise ruoko rworudyi kubva pasi uye pasi kusvika pasi pechifu chepamusoro.
Kana iwe uri pabhodhi rekushandisa, izvi zvichava dambudziko kumusoro wako wose.
Simudza ruoko rworudyi uye zvino ita dendere rine ruoko rworuboshwe, zvakare kubvarura necho uye kuchengetedza gorofu zvishoma.
Ramba uchigadzirisa zvombo kuti uwane gumi zvakare (re rep imwe inosanganisira zvose zviri kurudyi uye kuruboshwe zvichisimudza).
Dzokorora iyi Superset kana enda kune Superset inotevera.
3 - Superset 2: Kutsemuka kwePushups
Pinda munzvimbo yakakosha pamabvi kana zvigunwe. Maoko ako anofanira kunge ari pasi pemapfudzi.
Kubva pane chinzvimbo ichi, famba kuruoko rworuboshwe mberi uchichengeta ruoko rworudyi zvakananga pasi pebandauko rorudyi.
Gwaira zvishoma zvishoma zvishoma uye udzike mukati mumiriri. Iwe unofanirwa kunzwa uine dambudziko muruoko rworudyi zvishoma zvishoma kubva panzvimbo yakaderera.
Dzorera zvakare uye dzokorora gumi reps mushure mokuchinja mazhe uye kupedzisa 10 reps nerudyi rwakatungamirira mberi.
4 - Pushups neMishonga Ball
Pinda munzvimbo yakakanganiswa pamabvi kana zvigunwe uye wozorora ruoko rworudyi pane bhora remishonga.
Kana iyo ichinzwa isinganyatsogadzikane, edza kuisa ruoko rwako pane imwe nhanho kana kukwidziridzwa.
Bend the elbows uye kuderera mumushup. Dzokera shure kuti utange, tungira bhora kuruboshwe uye udzoke.
Ramba uchichinjana maoko pamusoro pemishonga bhota ye12-20 reps.
Dzokorora iyi Superset kana enda kune Superset inotevera.
5 - Superset 3: Imwe Simba Ropa
Isa rutsoka rworuboshwe pane imwe nhanho kana, kana iwe uine bhenji, iwe unogona kuzorora uremu bhodhi rweruboshwe neruoko rwako rworuboshwe ruchikutsigira iwe.
Kana iwe usina, iwe unogona kufamba paunenge wakfugama kana iwe unogona kubvisa kubva muhudyu uye kusunga murara wako pahudyu kuti ubatsire pasi yako pasi.
Tanga nekureruka muruoko rworudyi, urembera uremu kusvika pasi.
Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo.
Pasi uye dzokorora zve12, uye shandura mapande.
6 - Zvimwe Dumbbell Row
Zvimwe zvinokonzera dumbbells dzinowedzerawo kushanda masikati, asi nokuti iwe wakakotama, pasi rako rapasi uye chinonyanya kuwana zvakawanda zvekuvhima.
Tanga nemakumbo maererano nehudyu-yakaparadzana uye ubatisise zviyero mumaoko maviri.
Chirongwa kubva muchiuno muchichengetedza bhokisi rakasungwa uye mushure mutsvuku. Edza kubvisa chikamu chakafanana nechomukati kana uchikwanisa. Bhenza mabvi kuti udzivirire pasi yakaderera kana kusvika kusvika kune 45-degree angle kana izvi zvinotambudza musana wako.
Ita zvose zvikwiriso mumugwagwa wekutamba kuti upinde munzvimbo yako yekutanga. Chengeta ruoko rworuboshwe panzvimbo, kudzokera kubvumirano, uye kuderedza ruoko rworudyi kusvika pasi.
Dzorera shure kuti ubvise ruoko rwako shure uye udzikise ruoko rworuboshwe. Ramba uchichinja mitsara pahuni imwe neimwe yezvitsva gumi (rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe).
Dzokorora iyi Superset kana enda kune Superset inotevera.
7 - Superset 4: Kureva Dumbbell Rows
Kunyange zvazvo maitiro ekutanga akashanda masikati, izvi zvinotarisa zvinowedzera pamusoro pekumusoro uye pakati pemakumbo emafudzi.
Gadzira rutsoka rworuboshwe pane rimwe danho, uchitsigira muviri nechokuruboshwe pahudyu. Iwe unogonawo kushandisa bhenji uye wozorora bhegi roruboshwe ipapo kuti ubatsire pasi rezasi.
Ita mutoro muruoko rwako rworudyi noruoko rwakanamatira pasi sezvinoitwa mune rimwe rutsara. Kusiyana kuno ndiko kuti iwe uchatenderera ruoko kuitira kuti chikwande chiri kutarisana nechemberi kwekamuri.
Itai mafudzi emafudzi (rhomboid) kuti musvitse ruoko kusvika pafudzi rwepamusoro, muchirevo chemuviri. Pasi uye dzokorora zve12 zvakare.
8 - Rear Upper Back Squeezes
Iwe unogona kuita izvi kutama zvimire kana kugara.
Kana iwe wakamira, tanga nemakumbo maererano nehudyu-yakaparadzana uye ubatisise bhande rinopikisana nemaoko pamusoro petsoka dzakaparadzana.
Iwe unogona kudikanwa kuunza maoko pedyo kana iwe uchida zvimwe zvinetso kana kupfuurira mberi kana kune dambudziko rakawandisa.
Tora zvombo zvakananga kunze pamberi pako nemichindwe akatarisa padenga.
Dzvinza mapepa epafudzi pamwe chete uye bvisa bundu rakavhurika kuitira kuti maoko asvike kumativi akafanana nemapapiro engoro.
Dzorerai zvishoma nezvishoma zvishoma nezvishoma, zvichitevedzwa 8 zviduku, kutora zvakare.
Iva nechokwadi chekutarisa bhendi rako kumeso mashomanana musati maita basa racho kuitira kuti rirege kuwira pamusoro pako.
Dzokorora iyi Superset kana enda kune Superset inotevera.
9 - Superset 5: 1.5 Kumusoro Barbell Press
Iwe unogona kuita izvi kufamba ne barbell kana dumbbells.
Kana uri kushandisa shanduro, tanga netsoka mapepa-upamhi kure uye ubatisise bhar nemaoko zvakakura kupfuura mapepa.
Tanga kutama nekudzvora kuremera kwepamusoro. Shingairira kub uye edza kudzivisa kubvisa shure kwako.
Bend the elbows uye uunze uremu kusvika kune chinji chizinga.
Iye zvino, chengeta uremu hafu kumusoro uye wozoderedza kumashure kwechinja chizinga.
Dzokorora zvegumi zvekare. Kudzokorora kwega kwega kunosanganisira kunyorwa kwepamusoro kwepa press uye hafu yepamusoro yepamusoro.
10 - Muchidimbu Pamusoro Pepa Press
Mira wakabata zviremara uye utore tsoka dzako nepamapfudzi akavhara kunze, abs kusungirirwa.
Tanga kutama nemabhanhire akaputika ane zvisikwa zvakananga pahutano hwe earlobes. Maoko ako anofanira kutarisa semagariro.
Kuchengeta nhengo isina kubata uye ruoko rworuboshwe panzvimbo, shandisa ruoko rworudyi pamusoro musingavhari. Itai kuti uremu hutete hutange kutanga uye dzokorora kutama kune rumwe rutivi.
Rambai, muchienda kurudyi uye kuruboshwe, nokuda kwegumi gumi zvakare. Rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe.
Dzokorora iyi Superset kana enda kune Superset inotevera.
11 - Superset 6: Yakarurama Row
Kana iwe uine mafudzi kana shanduko, iwe unogona kunge uchida kudzivisa chiito ichi.
Simira netsoka dzakaputika-bvisa uye ubatisise dumbbells kana chibhakoni nemaoko akarurama mukati memapfudzi uye zvimiti zvinotarisana nemuviri wako.
Chengetedza mapepa pasi uye chifukidzo apo iwe uchikotamisa zvidzitiro, uchizvikwevera kumusoro kusvika padenga uye uine zviyereso pachifukidzo chepamusoro. Ichi ndicho chikwata chekusimudza.
Ita zvishoma pasi uye udzoke zvekare gumi zvakare.
12 - Wedzera Pamberi Pamusoro
Pamusana pekuita izvi, iwe unoda kushandisa bhora rekudzidzira kana kutengesa bhenchi.
Kana uri kushandisa bhora, gara uye ubatisise dumbbells chiedza kana kuisa dumbbells pasi pasi pamberi pako. Zvishoma nezvishoma famba tsoka, uchipinda munzvimbo yakatsika, mabvi akabatanidzwa nebhora rakamira mukati mako. Iva nechokwadi chekuti unoshandisa chikwata kana shangu dzisingatauri.
Kuchengeta mavoko zvakananga, simudza mavoko zvakananga kusvika pamapfudzi akaenzana nematende ako akatarisana mukati.
Pasi uye dzokorora zve12 zvakare.
Dzokorora iyi Superset kana enda kune Superset inotevera.
13 - Superset 7: 1.5 Bharbell Curls
Iwe unogona kuita chiito ichi ne barbell kana seti ye dumbbells.
Tanga nekumira nemakumbo kumaputi-kuparadzana nepakati, zviyero pamberi pezvitunha nematende anotarisa kunze.
Bend the elbows uye fingidza biceps kuti uvhare huremu kumapfudzi. Chengetedza zvidzitiro zvakamira nguva yose.
Itai kuti uremu hure pasi rose uye usimudze hafu. Itai kuti uremu udzoke pasi uye urambe uchidzoka gumi. Rimwe rep rinosanganisira full curl nehafu hafu.
14 - Zvimwe Dumbbell Curls
Simira netsoka dzakaputika-kuparadzaniswa uye ubatisise dumbbells nemichindwe anotarisa kunze.
Bend the right right, squeezing the biceps and curl the weight up. Pasi uye sezvaunoderedza uremu, ita biceps curl neruoko rworuboshwe.
Ramba uchichinja mapepa e12 zvakare. Rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe.
Dzokorora iyi Superset kana enda kune Superset inotevera.
15 - Superset 8: Bvisa Grip Bench Press
Nhema pabhenji kana bhora uye uite zvisikwa kana barbell. Kana uri pane bhora, sunga musoro uye iva nechokwadi chokuti musoro wako nemutsipa zvakatsigirwa.
Kana uri kushandisa shanduro, isa maoko ako pamusoro pepfudzi-yakakura kunze uye matende anotarisa kunze.
Tanga uine uremu zvakananga kumusoro uye wobva wanyungira zvidzitiro uye uzvichengetedze pedyo nemuviri sezvaunoderedza uremu, uchimhanya pamusoro pemhirizhonga.
Dzvinza maruva ekudzvora uremu hunosimudza, uchengetedze uremu huri pamusoro pemhutu. Iwe uchanzwa zvakare izvi mubhokisi zvakare.
Bend the elbows, uchidzichengetedza pedyo nemuviri, uye udzikise pasi kusvika pasi pechirume, uchitora bhora kuenda kune hover pamusoro pemiti.
Dzokorora zve 12 zvakare.
16 - Dips With Leg Extensions
Gara pane imwe nhanho kana chigaro nemabvi akakombama uye maoko ari pedyo nehudyu.
Svetera kumaoko uye uchengetedze zviuno kumabhedha. Chengeta mabvi akanyoresa shanduro iri nyore kana kuendesa mberi kune imwe nzira yakaoma.
Bend the elbows uye kuderera mu-triceps dips, kuenda pasi kusvikira mabote ako ari pamakona anenge 90-degree. Chengetedza mapepa pasi uye zviuno zvakaswedera pedyo nebhenji kuitira kuti iwe usatambudza mapepa.
Sezvaunosimudza, tambanudza rutsoka rworudyi, usvike kune zvigunwe neruoko rwako rworuboshwe. Deredza chikamu uye ruoko rwechimwe chidimbu, nguva ino inotambanudza rutsoka rworuboshwe nekusvika kunze neruoko rwako rworudyi.
Ramba uchidonha uye shandura mativi gumi nemaviri.
Dzokorora iyi Superset kana enda kune Superset inotevera.