Nhanho Nhanho Kurwisa Bhuku Rokuita

1 - Rimwe Shanduko Yakatenderera Chechi Fly With Resistance Bands

Ichi chinotenderera chechipiri chechikepe chinobhururuka hachigoni kushandisa chete chifukidzo, chinosanganisirawo nheyo uye pasi . Nokuwedzera kuenderera, unoita kuti kufamba kwako kuwedzere uye kunosanganisira mamwe mapoka emasumbu, izvo zvinoita kuti zvive zvakanyanya kushanda.

1. Chengetedza chikwata chemashure-chema chinoputika chakakomberedzwa nechinhu chakasimba pachipfuva chakakwirira. Iwe unogonawo kushandisa musuo wekubatanidza kana iwe uine imwe.
2. Mira nerutivi rworuboshwe rakatarisana nenheyo, zvombo zvakananga, tsoka pamusoro pechiuno-kure nemukati uye kubata chibatiso kuruboshwe.
3. Mira kure zvakakwana zvokuti pane kukanganiswa kwebhande. Iwe unogona kunge uchida kugadzirisa kuti uri kure / uri pedyo sei nenheyo yekusimudzira kuita basa racho rikuitire iwe.
4. Shandura kuruboshwe kuruoko rworudyi, kuchengeta maoko zvakananga.
5. Pivotera pamakumbo apo iwe unotenderera kuti urege kuputika mabvi.
6. Edza kubata minwe yakasara kuruboshwe, uchinzwa basa iri kuruboshwe rwechifuva, fudzi, uye ruoko.
7. Kusunungurwa nekudzokorora kumativi ose kune rumwe rutivi rworuboshwe uye shandura mapande.
8. Zvose zvizere 1-3 zve 8-16 reps.

2 - Imwe Chepfu yeChechi yeChipfuva Nekudzivirira Bands

Imwe yechirindi chechifu chechifu chimwe chezvidimbu zvandinoda kudzivirira maitiro. Inzira yakanaka yekushanda chifuva uye mapepa uye iwe unowanawo humwe hutano nekugadzikana kwebasa nekushanda imwe rutivi rwemuviri panguva imwechete.

1. Yakachengeteka kuguma kwechiedza chepakati-chengetani chakakomberedza chakasimba chakasimba pachipfuva chakakwirira.
2. Tora mumwe mugumo kuruoko rworuboshwe uye uite makumbo mashomanana kubva pachigadziko chechimburamisa kusvikira paine kukanganiswa pane bhanhire.
3. Tanga kufamba kwebasa rakasara rakatenderera, bhenu richiuya pasi pemaoko (panzvimbo pane kudarika forearm) uye nehombodo pari pamusana.
4. Dzvinza chifukidzo kuti uise ruoko rwako rworuboshwe pamberi pako usingataki bhokwe.
5. Kusunungurwa nekudzokorora kwevose zvitsva musati machinja majeko.
6. Zvose zvizere 1-3 zve 8-16 reps.
7. Iwe unogonawo kuita basa iri mu-superset nemumwe wemhepo inobhururuka maitiro inoratidzwa pane peji yapfuura, kushandura rimwe basa rega.

3 - Criss-Muchinjikwa Yekutakura Kwechigadziko Nokurwisana Mabhenji

Ndinoda kufamba uku kwekutarisa kunze kwehudyu. Icho chimwe chezvinhu izvi zvinonyengera zvinoita sezviri nyore, asi zvinoshanda chaizvo. Iwe unogonawo kugadzirisa basa racho nekungoshandura kukanganisa kwebhande. Batisisa zvikwata pedyo netsoka kuti uwedzere kuwedzera, kana kuti zvishoma nezvishoma zvakasimba.

1. Rara pasi pamusana wako uye tarisa boka rinopikisa pasi pemakumbo maviri.
2. Tora tsoka dzako zvakananga mumhepo uye uyambuke zvisungo kuitira kuti iwe ubatisise rumwe rutivi kune rumwe rutivi. Ikozvino, tora zvidzitiro pasi pasi uye uzvichengetedze ikoko pose muitiro. Kana uchida kudaro, kana kuvhara zvikwata zvakapoteredza maoko ako zvishoma kuti uwane humwe hutsinye kana kubata zvipfeko pedyo netsoka.
3. Chengeta iyo isina kubatirwa uye muviri wakadzikama sezvaunosvinudza tsoka, uchivatora zvakakura sezvaunogona.
4. Chengetedza tsoka dzichinetseka uye dzakananga nguva dzose. Edza kudzivisa kupfugama pamakumbo. Funga nezvekugadzirisa zvinonzi glutes, mahudyu uye kunze kwehudyu ne rep rep.
5. Dzokera kumashure uye dzokorora kwema 1-3 masere e 8-16 reps.