Ichi chikafu cheSwendo, Chigunwe uye Chekuita chakakwana chekutarisa mishonga miviri yepasi. Zvizhinji zvezvizvi zvinofambira mberi uye zvingada kuti vamwe vashandise kuwana fomu yako pasi. Tanga usina kuyerwa kana chiremera chakareruka kuti uite basa rimwe nerimwe nekudzivisa kukuvara.
Precautions
Ona chiremba wako kana iwe uine kukuvadzwa kana mishonga. Dzivisa chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso
Dumbbells dzakasiyana-siyana dzakaenzana , danho kana chikwata, kupikisa bhenzi uye bhora rekushandisa
Nzira Yokuita Nayo Njodzi, Chigunwe uye Chiuno Basa
- Kushamwaridzana nemaminitsi mashanu kusvika ku10 yemoto
- Pedzisa maitiro ekugadzirwa kwega rega, imwe pashure peimwe, pasina pokuzorora mukati
- Zorora kwemasvondo 30-60 uye enda kune imwe dzinotevera (shorter) kana dzokorora nyaya dzakapetwa katatu zvekushanda zvakanyanya.
1 - Isa 1: Squat
Tora masoro akaremara pamusoro pemapfudzi (akaratidzwa) kana kumativi ose uye kuderera mu squat kusvikira mahudyu ari akaenzana kusvika pasi. Dzokorora zve 12 zvakare.
2 - Chikamu Chikamu Chikwata
Isa bhande rinopikisa pasi petsoka uye ubatisise pamataoko nemaoko maviri. Tora danho rakakura kuenda kurudyi, uye udzike mukati mechikwata, mabvi shure kwezvigunwe uye uchengetedze mhirizhonga paipi. Ita tsoka pamwe chete uye ramba uchienda kurudyi kwezvikwiriso gumi nemaviri kana urefu hwemukamuri usati washandura mativi.
3 - Pamberi Rimwe-Makumbo Squat
Simira pane imwe pfupi shomanana uye simudza rutsoka rworuboshwe pamberi pechito. Bhenja mabheji akakodzera, achiedza kuunza zvigunwe zvemanheru kumubhedha paunenge uchivhara muhudyu zvakare. Dzorera uye dzokorora zvekare gumi nembiri pamativi ose.
Dzokorora Rongai 1 1-3 Times
4 - Isa 2: Hondo Ups
Mira shure kwechikwata chema-masendimita gumi nemashanu kana zvikamu, zviyero zviri muruoko. Isa rutsoka rworudyi padanhoro, tumira uremu kuchitsitsinho uye pfuurira muchitsitsinho kuti uuye padanho. Dzokera shure uye dzokorora kwema12 reps musati machinja majeko.
5 - 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.
6 - Bent Knee Deadlift
Mamiriro ezvinhu akareba, ipai zviyero zvinorema padenga pakati pemakumbo. Shingira pasi (mabvi shure kwezvigunwe uye usisipo) uye tora zvisikwa paunomira. Shingai kumashure, isai zvigadziko pasi uye simukai. Dzokorora zve 12 zvakare.
Dzokorora Chete 2 1-3 katatu
7 - Ita 3: Lunge paBhola
Ita rutsoka rumwe pamusoro pebhora shure kwako (ita bhora pamadziro kana zvichidikanwa), bendama mabvi uye udzike mukati mumiriri, uchigadzika mabvi shure kwezvenwe. Dhirirai muchitsinho kuti muratidze kumashure uye kudzokorora gumi nemakumi maviri, uye shandurai mapande.
8 - 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. Bata uremu huri pasi uye simira, uchidzora rutsoka kumashure. Dzorera zvekare gumi zvakare kune rumwe rutivi.
9 - Lunge Sweep
Tanga nemakumbo akavhara uye uise huremu (kana kettlebell ) mumaoko ose maviri kumusoro. Pivot uye tendeukira kurudyi kusvika kune imwe nzvimbo, paunenge uchitakura uremu nechokuruboshwe. Dzokera kumashure, kuchinja uremu kuruoko rworudyi uye pivot kuruboshwe, uchiderera mukati meguru paunounza uremu. Ramba uchichinja mapepa paunenge uchidzora uremu uye pamusoro (kana wakambofambisa, iwe unogona kukanda mutoro kune rumwe rutivi pamusoro pekufambisa) kwe12 zvakare.
Dzokorora Rongai 3 kusvika katatu
10 - Gadza 4: Hip Extensions
Pamberi pemashure nemabvi, isa chiremera shure kwebvi rakarurama. Simbisai mutoro uye simudza rutsoka rworudyi kusvika kune 90-degree angle uye kuisa pasi petsoka kusvika padenga. Pasi uye dzokorora zvekare gumi gumi nemaviri musati washanduka.
11 - Bhowa Butt Simudza
Nhema pane bhora rine zviyero pachiuno. Dzvinza maruva kuti urere mahudyu kusvikira muviri uri mumutsara wakarurama se bhiriji. Pasi uye dzokorora zve12 zvakare.
12 - Hamstring Rolls
Nhema neshemberi pabhola uye simudza mahudyu. Kuchengeta chigaro ichocho, gurudza bhora mukati uye kunze kwe12 zvakare.
Dzokorora Chete 4 1-3 katatu