Ichi chimiro chekudzivirira muviri chinotarisa pakuvaka simba rose nesimba kuburikidza nekudzidzira kwetsika uye kwakasiyana-siyana kwebhokisi, shure, mapepa nemaoko.
1 - Muviri Wepamusoro Simba uye Simba Rokushanda
Kuita basa kunosanganisira simba rinosanganisira kettlebells (kunyange iwe unogona kugara uchishandura dumbbell kana usina kettlebell). Izvi zvinosarudza uye iwe unofanirwa kuzvidzidzira nematangiro e kettlebell training uye kuti ungatanga sei ne kettlebell kudzidzira usati waedza izvi zvidzidzo.
Simba rinofamba rakagadzirirwa kusanganisira muviri wako wose unoteverwa nekudzidziswa kuyerwa kunokurudzira kuisa pfungwa pane simba. Ichi chikoro chinogona kupedzerwa munenge maminitsi makumi matatu nemakumi mana nemashanu zvichienderana nemasereti ako, reps uye nguva dzekuzorora.
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, mitambo yakasiyana-siyana yekattlebells uye / kana dumbbells uye bhenji, danho kana kurovedza bhora .
Nzira Yokuenda Kumutumbi Wakakosha Simba uye Simba Rokushanda
- Kushamwaridzana kwemaminitsi mashanu kusvika ku10 ne- cardio kana kuti kupisa kwemaitiro ekudzidzira pasi apa
- Ita zvidzidzo mune imwe neimwe yepamusoro, imwe pashure peimwe iine nguva pfupi iri pakati pezvidzidzo
- Dzokorora imwe neimwe yepamusoro 2 nguva, nemasekondi 30-60 ekuzorora mukati
- Nokuda kwekuita basa rakaoma, ita masero matatu pane 2
- Gadzirisa kushanda uye kudzidzira kuita kuti utano hwako huve hwakakwana uye zvinangwa
2 - Chest Superset - Turkish Get Up (optional)
Turkish Get Up (Optional)
Rara pasi akabata kettlebell muruoko rworudyi, ruoko rwakatambanudzwa rwakananga pamusoro pefudzi nebhokisi rakakiyiwa. Kuchengeta ruoko ruchiwedzerwa uye kutarisa kumusoro kune uremu, simudzira kudivi rezasi kuruboshwe iwe uchikotama bhedu rakarurama. Ramba uchisimudzira kumusoro kuruboshwe kana uchiyambuka rutsoka rworuboshwe pasi pemabvi ekurudyi. Shingairira kusvikira iwe uchizorora pamabvi akacheka uye rutsoka rworudyi, ruoko rwakaramba ruchienderera mberi pamusoro pefudzi. Pfuurira kusvikira iwe uri panzvimbo yakamira, noruoko rwenyama. Pasi pfupi udzoke nenzira imwe chete, ruoko rwakatambanudzwa, kusvikira iwe wakarara pasi uye udzoke 8 dzimwe nguva usati wachinja mapande.
3 - Chest Superset - Kettlebell Pushup
Pinda munzvimbo yakakosha uye nzvimbo imwe ruoko pamusoro peshonga ye kettlebell (zvakaoma) kana kuti bell chikamu chehureru (zviri nyore). Pasi kusvika pakurwisana, uchidzika kusvika iwe unogona kunyatsogona. Dzokera shure kuti utange uye dzokororazve 8 reps pane kurudyi uye 8 reps pane kuruboshwe.
4 - Chest Superset - Low uye High Flies
Low uye High Flies
Nhema pabhenji uye tibata zvidhori zvakakura-zvinorema pamusoro pebhokisi. A) Kuderedza zvigaro kuti uende pahupamhi hwemafudzi, zvikwata zvishoma zvishoma. B) Isai zviyero shure, asi pamakona mazasi kuitira kuti zviyero zvive pamusoro pemakumbo. C) Dzasira zviyero zvakatsika mumhepo. D) Vadzorera zvakare pamusoro pebhokisi. Ramba uchichinja mapiritsi anogara achienda nechepasi-angle kuruka ye 8 reps (rimwe rep rinosanganisira zvose mafungu anowanzogara uye yakadzika-kuruka ndege).
5 - Chest Superset - Y-Chest Press uye Alternative Chest Press
Y-Chest Press uye Alternative 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, zvideredzai pasi uye dzokorora zvekare 8 zvakare. Pedzisa basa racho ne 8 kushandura mabhizimisi emapurisa (rimwe rep rinosanganisira zvose zviri kurudyi uye kuruboshwe).
6 - Chest Superset - Chest Circles
Nhema pabhenji uye tibata zvidhori zvakakura-zvinorema pamusoro pebhokisi. Shandura maoko kuitira kuti mapiniki atarisana mumwe nomumwe sezvaunenge uchitenderera zviyero zvichidzika pamusoro pehudyu. Shandura maoko shure kana iwe uchitenderera zviyero kumusoro kwebhokisi (zvigunwe zvinofanira kutarisana). Rambai mutsindo, muchigadzirisa zvigunwe zvinotarisana zvakatarisana uye pinkies zvinotarisana kune humwe hutanhatu.
Dzokorora Chest Superset 1-2 nguva pamwe ne 30-60 yechipiri zororo pakati pekuisa
7 - Kudzoka Kumusoro - Simba Rakaita neRow
Pinda panzvimbo yepuranga, pamaoko nezvigunwe, uchengetedze nheyo yakashongedzwa uye mutumbi wakarurama. Tora huwandu hunorema (ndiri kushandisa ket-bhorobheni 10-lb pano) uye tambanudza huta hukwira kusvika pamwero wechipfuva mumutambo wekucheka. Itai kuti uremu hure, uchingobata zvishoma pasi, uye ramba uchitsvaira uchichengetedza nzvimbo yepangi. Dzorera zvekare gumi zvakare uye shandura mahlangothi.
8 - Kudzoka Kumusoro - Kurema uye Riri Rwonzi
Gadzira rutsoka rworuboshwe pane rimwe danho, uchitsigira muviri nechokuruboshwe pahudyu. Bata dumbbell yakakura-ine nzara muruoko rworudyi, ruoko rwakanamatira pasi uye muchanza unotarisana kumashure kwekamuri. Itai mafudzi emafudzi (rhomboid) kuti musvitse ruoko kusvika pafudzi rwepamusoro, muchirevo chemuviri. Bata kwenguva pfupi uye shandura bhokwe kuitira kuti rive pedo nemuviri, sezvinowanikwa mumutsetse wenguva dzose (kana wakatsetseka). Ita kuti ruoko rurege kuverenga zvishoma (4 rutivi pasi) uye dzokorora kwema 8 reps musati machinja majeko.
9 - Kudzoka Kumusoro - Kuchinja Dumbbell Row
Tora midzi-miviri yakaremara uye benderera kusvikira mushure wakafanana nechomukati, kumashure kwakadzika uye kusina mukati. Bvisa mapuranga maviri ose muchikwata chekutamba kuti utange basa. Kuchengeta ruoko rworuboshwe panzvimbo, ritsausa ruoko rworudyi runotarira 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).
10 - Kudzoka Kumusoro - Barbell High Row
Tora chikwata-chiremera nemaoko akazaruka uye chidimbu mberi kusvika shure zvichienderana nepamusoro, pasina kubata 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
Dzokorora Kudzoka Nheyo yepamusoro 1-2 nguva pamwe ne 30-60 yechipiri zororo pakati pemisasa
11 - Shoulder Superset - High Chida (Zvichida)
Pamusoro Shingai (Zvichida)
Ita kettlebell yepakati mumaoko maviri, tsoka dzechiuno-zvakaparadzana zvakasiyana. Kusungira pasi, kuchengetedza maoko zvakananga, torsi yakarurama uye nechosi yakashongedzwa. Tambanudza mahudyu kumusoro uye umire apo uchikwevera kettelbell kumusoro uye uunza mabote kumusoro uye pamusoro pemapfudzi. Chengetedza uremu huri pedyo nemuviri uye shandisa simba rehudyu yako kuti ubvise huremu, pane maoko ako. Pasi pasi uye dzokorora zvekare gumi zvakare.
12 - Akabatana Nemaoko - Nechepasi Pamusoro Pepa Press
Negative Overhead Press
Tora barbell yakakura nemaoko akareba kupfuura mafudzi, zvikwata zvakakotama uye bhara pamberi pechiini. Shingairira uremu hwepamusoro, pasina kuvhara shure, pane imwe nhamba. Itai kuti muchengere kuyerwa kwezvikamu makumi mana. Bata zvishoma uye dzokorora zvekare gumi.
13 - Simba Rakawanda - Arnold Press neChipfuuriro Chepamusoro Pepanhau
Arnold Press neZvipfuura Pamusoro Pepa Press
Gara uye ubatisise zviremera zvakakura-zviremera nezviremberi zvakakotama pamberi pomuviri, zviremba zvinotarisana nebhokisi. Dhinda zvisikwa apo iwe unotenderera maoko kunze. Bata iyo nzvimbo uye udzikise ruoko rworudyi. Dzvinya ruoko rworudyi uye wobva wakaderedza ruoko rworuboshwe. Dzvinya ruoko rworuboshwe uye udzikise zvisikwa, uchinja maoko mumaoko kuti utange. Dzokorora 8 reps.
14 - Simba Rakatarisa - Rakarurama Row
Bata chiremera-chiremera chakakura nemaoko akavharana pamwechete uye kukoshesa uremu kusvika pakati pechifuva, kutungamirira nemakumbo uye kutarisa kumusoro nepamusoro. Pasi uye dzokorora zve12 zvakare.
Dzorera Rwendo Ramba rakatarisa 1-2 nguva ne 30-60 yechipiri zororo pakati pekuisa
15 - Biceps Superset - Hammer Curl ne Power Squat
Hammer Curl ne 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.
16 - Biceps Superset - Negative Barbell Curls
Negative Barbell Curls
Tora chikwata-chiremera nemaoko ekuzorora kunze kwechiuno. Simudza uremu muchetere pane imwe kuverengwa. Itai kuti uremu hureruke udzoke zvishoma nezvishoma nokuda kwema 4. Dzorerai 12 reps.both maoko akanaka uye kuruboshwe).
17 - Biceps Superset - Kushandura Dumbbell Curls
Bata zviremera zvakaremara, mapende anotarisa kunze. Kurisa ruoko rworudyi, kuunza uremu pamapfudzi. Pasi pfupi udzoke uye dzokorora neruoko rworuboshwe. Ramba uchitsinhanisa mativi e12 reps (rimwe rep rinosanganisira
Dzokorora Biceps Superset 1-2 nguva ne 30-60 yechipiri zororo pakati pezvisungo.
18 - Triceps Superset - Triceps Pushups
Nhema pabhola, kuchiisa pasi pepakati pamakumbo. Isa maoko epfudzi-upamhe uye ugovaisa pasi pebhokisi. Bend the elbows uye uzvichengetedze pedyo nemuviri uye utarise kumashure kwekamuri apo iwe unoderera kusvika pakusangana mumwendo-kuona (kureva, usafugama muchiuno). Dzokera shure kutanga uye kudzokorora 15 zvakare.
19 - Triceps Superset - Close-Grip Bench Press
Nhema pabhenji uye kubata barbell yakakura nemaoko pamusoro pefudzi-yakakura kunze, zvigadziko zvinotarisana. Bend the elbows, uchidzichengetedza pedyo nemuviri, uye udzikise pasi kusvika pasi pechirume, uchitora bhora kuenda kune hover pamusoro pemiti. Bvumidzai zvinyorwa zvekuchera zvigadzirwa zvepamusoro, zvichiita kuti uremu huve pamusoro pehutu. Dzokorora zve 12 zvakare.
20 - Triceps Superset - Kuenzanisa kwemajeri rimwe neKuteerera Kickback
Kuenzanisa kwemajeri kumwe neKuteerera Kickback
Simira pamakumbo erudyi uchitora gumbo roruboshwe rakananga kunze kwako, zvose gumbo uye torso parutivi pasi. Uya nehombodo yakananga kumusoro kwechiedza chako paunenge uine uremu uye, uchengetedze uwandu hwako, tambanudza huta kusvikira ruoko rwacho rwakarurama kuburikidza nekutambisa maruva. Chengetedza nzvimbo iyi ye12 kukwikwidza usati washandura mativi.
Dzokorora Triceps Superset 1-2 nguva ne 30-60 yechipiri zororo pakati pemasere