Muviri weKumusoro Compound Kuita basa rekuita basa reSimiso Dzakawanda

Isu tose tinotambudzika kuti tifanire kuita basa muhutano hwakabatikana, asi pane nzira dzekuita zvakanyanya kubva panguva yaunenge uine.

Zvakanaka kana iwe uine awa kana kupfuura kuti uite zvidzidzo asi kana iwe usingaiti, iwe haugoni kuwana hunobudiriro, hunobudirira hwekuita basa munguva shoma kwenguva. Chinokosha ndechokushanda misumbu yakawanda panguva imwechete, iyo inowedzera kuwedzera, zvichikuita kuti uwane zvakawanda zvakaitwa.

Imwe yenzira dzakanakisisa dzekuita izvi ndeyekuita mamwe maitiro ekugadzira . Izvi zvinotora zvidzidzo zviviri kana zvakasiyana zvakasiyana uye unozviisa pamwechete kuti iwe uite zvakawanda munguva shoma.

Basa rakadzika pasi rine mavara akasiyana-siyana anoita, maitiro anogadzirirwa kusanganisira mishonga yakawanda uye zviito zvekubatana. Chigadzirwa chimwe nechimwe chinoshandisa chinokonzera imwe kana kupfuura yepamusoro mapoka emasumbu.

Precautions

Ona chiremba wako kana iwe uine kukuvadzwa kana mishonga. Dzokai chero maitiro api anokonzera kurwadziwa kana kusagadzikana.

Zvishandiso Zvinodiwa

Various varied dumbbells

How To

• Kushamwaridzana nemaminitsi mashanu e- cardio kana kuti kuita basa iri mushure mekugara kwako kwema cardio routine. Iva nechokwadi chekuti mishonga inodziya.
• Ita basa rega rega sezvinoratidzira, kutora nguva yako uye kuita imwe neimwe kufamba nekufamba kwenguva uye kunodzora.
• Sarudza mutoro wakakura zvakakwana zvokuti iwe unogona kungopedza nhamba yaidiwa yezvezvepamusoro. Kudzokorora kwekupedzisira kunofanira kuva kwakaoma, asi kusingaiti. Nemhaka yokuti uri kushanda kupfuura boka rimwe remasumbu, unogona kuedza kuedza uremu hwaunoshandisa.
• Ita basa iri katatu pavhiki nezuva rokuzorora mukati.
• Vatangesi: Ita 1 seteji yezvegumi nemakumi maviri nezvitanhatu
• Pakati pepamusoro / Akafambisa: 1-3 seti yezvekudzokorora 8-12

1 - Mushonga Bicep Curl uye Overhead Press

Izvi zvinoshandiswa nguva inoshandisa mabicep pamwe chete nemapfudzi mune imwe nzira inobatsira.

1. Simira netsoka pamusoro pechiuno-kuparadzana uye ubatisise zvigadziko pamberi pezvitunha, mapindu anotarisa kunze.
2. Tanga nekugadzirisa zviyero kumapfudzi, kutarisa biceps.
3. Pamusoro pebato racho, shandura michindwe kunze uye kusimudzira maoko kuitira kuti zvionekwe sezvinangwa.
4. Dhinda mapepa ari kumusoro, achitarisa mapepa.
5. Pasi uye dzokororazve 12-16 reps.

2 - Makondomu Kuisa Kurumbidzwa uye Kickback

Izvi zvinoshandiswa zvinoshandisa zvinokonzera zvose bicep uye pamwe chete ne-triceps.

1. Tora zvigadziko mumaoko ose maviri uye ugare pachigaro.
2. Svetera mberi uye nechemberi zvakananga uye pfupa kurudyi kurudyi nechomukati chehudyu, uremu hurembera pasi kusvika pasi.
3. Panguva imwecheteyo, bendekera chikamu chekuruboshwe uye uise huremu kusvika kuchiuno. Iyi ndiyo nzvimbo yako yekutanga.
4. Kubva pane chinzvimbo ichi, panguva imwe chete uise bhodhi rorudyi muchiganda chekudzivirira uye ruramisa ruoko rworuboshwe muchikwereti.
5. Dzokororazve 12-16 reps uye shandura mahlangothi.

3 - Chikwata cheKomiti Press uye Close-Grip Press

Pamusana pekuita izvi, iwe uchatarisa pachifukidzo uye wozoisazve zvisikwa kuti ugozvipira che triceps.

1. Nhema pane imwe nhanho kana bhenji uye uchengetedze zviyero zvakananga pamusoro pebhokisi.
2. Bend the elbows uye udzikise pasi kusvika pamasero, kuvhara chifukidzo. Shingairira zviroto zvakasimudzira pamusoro pebhokisi.
3. Nenguva ino apo iwe unoderedza zviyereso, shandisa mavoko kuitira kuti zvikwereti zviri pedo nemoto uye mapendeti anotarisana. Zviremba zvinofanira kuva kune rumwe rutivi rwebhiriji.
4. Bvumidzai zvinyorwa uye musimudze zvigadziko zvakananga kumusoro, muchizvichengetedze pamusoro pebhodhi. Pasi patsika pasi, shandisa zvigadziro zvemufudzi wepfupa uye dzokorora zvakare kusvika 12-16 zvakare.

4 - Compound Dumbbell Pullover uye Tricep Extension

Nekufamba uku, iwe uri kutarisa kumashure ne pullover uye wotendeuka icho chakanaka kuwedzerwa iyo inoshandisa triceps.

1. Rara pasi pabhenji kana danho uye ubatisise mutoro wakaremara mumaoko ose ari pamusoro pechifuva.
2. Kuchengeta zvikwangwani zvishoma nezvishoma zvakaderera, zvishoma nezvishoma kuderedza uremu zvakananga zvakare, zvishoma nezvishoma sezvo iwe unogadziriswa.
3. Dzorera shure kuti udzore uremu zvakare kuti utange.
4. Kubva pane izvi, bend the elbows uye kuderedza uremu kusvika kune 90 degrees mumutambo we triceps .
5. Rongedza maoko uye dzokororazve kusvika 12-16 zvakare.

5 - Compound Dumbbell Row uye Straight Arm Raise

Kuenderera mberi nekunze, chiito ichi chinosanganisa mutsara wekambiso kune litsi pamwe chete nekusimudza ruoko kusimudza, iyo inoshandisa triceps uye kumashure kwemafudzi.

1. Kubata chiremera muruoko rworudyi, kubvisa kubva muchiuno, kuchengetedza musana wakareruka, kusvikira torto iri yakafanana nechomukati.
2. Bend the elbow and contract the lat muscle to draw up to the ribcage.
3. Itai kuti uremu hure uye, nguva ino, chengeta ruoko rwakananga uye rusimudze zvakananga kusvikira rwuri nehutano nemhuto.
4. Pasi uye dzokorora mutsara we12-16 reps.

6 - Pumburu Pushup uye Tricep Pushup

Kuisa pamwe pushup nguva dzose uye triceps pushup inokonzera misi yese yebhokisi pamwe nemapfudzi uye triceps.

1. Pinda munzvimbo yakakosha pamaoko nemabvi (zviri nyore) kana zvigunwe (zvakaoma). Iva nechokwadi chokuti maoko akawedzera kupfuura mapepa.
2. Bend the elbows uye kuderera mumushup.
3. Dzokera shure kuti utange uye zvino gadzirisa maoko kuitira kuti vaswedere pamwe chete kune rumwe rutivi rwebhiriji.
4. Pasi pfupi kusvika pushup, nguva ino iri kuisa pfungwa pakushandisa zvisikwa zvemarceps . Kana iwe wakatanga pamakumbo ako kuti uwane pushup nguva dzose, iwe unogona kuenda kumabvi ako kuti triceps pushup.
5. Dzokera zvakare 12-16 zvakare.

7 - Compound Deadlift uye Clean uye Press

Basa rako rekupedzisira rinotarisa mishonga mumashure, zvinokonzera, uye zvinyundo pamwe chete nemafudzi.

1. Simira netsoka dzakaputika-kuputika, zviyero pamberi pezvidya.
2. Kuchengeta mabvi zvishoma zvakakotama, kubvisa kubva muhudyu uye kudzikisa zvisikwa kusvika pasi.
3. Kune yakachena uye inopindira , dzoka zvakare uye, sezvaunomira, pfugama zvikwata, uchivaendesa kuti uende pafudzi rwepamusoro mumutsara wakarurama.
4. Kutora nguva yako, flip maoko kuitira kuti michindwe inotarisana mberi nemaoko ako sezvimwe zvinangwa.
5. Dzvinyirira maoko muchikwata chepamusoro.
6. Pasi uye dzokororazve 12-16 reps.