Piramidhi kuwedzera kukudzidzisa kunogona kukubatsira kuti ufambire mberi nekushanda kwako kana kuti ukapfuura nechepamusoro , unogona kukwanisa kuita basa rako uye kuwedzera zvakasiyana mubasa rako rekushanda. Piramidi kudzidziswa haisi kuenderera mberi uye pasi pasi Great Pyramid yeGiza muEgypt, kunyange zvazvo izvozvo zvingave zvakanakisisa kubasa kana iwe ukwanisa kuwana mvumo.
Piramidi kudzidzisa inzira inoshandiswa yekuisa uye kudzokorora .
Piramidi inoreva huru pasi uye yakamanikana kumusoro. Imwe piramidi inotaridzika inoreva guru kumusoro uye yakadzika pasi. Uye ndizvo izvo piramidhi kudzidzisa inoreva mune zvidzidzo zvinorema. Iwe unotanga kuremera uye zvishoma nezvishoma unoderedza zviyereso kana reps kana iwe unotanga chiedza uye zvishoma nezvishoma kuwedzera uremu kana reps. Kana iwe unogona kusanganisira zvose zviri murefu wakaiswa.
Basa rePiramidi Rinodzidzisa Sei?
Kufanana nehuwandu hwehuwandu hwemagadzirirwo, piramidi yekudzidzisa inoratidza kuti kana iwe ukasika kudengenyeka kwemagetsi mumisungo yemasumbu ichakura. Cherechedza, zvakadaro, kuti rudzi urwu rwekurovedza harusi kurova nzvimbo yakanaka kune simba rinowedzera, kunyange misi mikuru inowedzera simba kune imwe nzvimbo.
Kusuruvara uye Kuderera Pasi
A warmup inofanira kusanganisira chiedza aerobic muviri uye kutambanudza kwemaminitsi 10-15. Usati wamboita chero basa rekusimudzira uye zviyereso zvishomanana zvakadzokorora ne uremu hunorema kudarika yakasarudzwa nokuda kwekuita basa guru inzira yakanaka.
Iko kunononoka pasi kunogona kubatsira kuderedza kusuruvara kwemashure mumaawa anotevera. Dzidzo yePiramidi inogona kuita kuti uwedzere. Kunononoka nechiedza chinotambanudza, calisthenics , kana nemumwe mushonga unononoka aerobic pazvinyorwa zvepamusoro.
Piramidi
Wedzera uremu uye kuderedza kubvumira kwega rega rega. Gadzirisa uremu uye ugadzirire iyo yakasarudzwa yakasarudzwa, dumbbell, barbell, machine etc, uye nepamusoro pekuti iwe unogona kutsungirira mune rimwe nerimwe rakagadzirirwa.
Muenzaniso:
- Isa 1 - 30 lbs x 12 pfupidzo
- Isa 2 - 40 lbs x 10 reps
- Isa 3 - 50 lbs x 8 reps
Reverse Pyramid
Mune piramidi iyi, kuderedza uremu uye kuwedzera reps pamwe nega rega.
- Isa 1 - 50 lbs x 8 reps
- Isa 2 - 40 lbs x 10 reps
- Isa 3 - 30 lbs x 12 reps
Diamond Pyramid
Muchi piramidi iyi, kuwedzerwa uye kuderedza kuwanda mune imwe yakareba ye-5-set muscle blast. (Yakadanwa dhamondi kubva pa rhomboid maitiro.)
- Isa 1 - 20 lbs x 12 reps
- Isa 2 - 25 lbs x 10 reps
- Isa 3 - 30 lbs x 8 reps
- Isa 4 - 25 lbs x 10 reps
- Isa 5 - 20 lbs x 12 reps
Step Pyramid
Mune piramidi iyi, iwe unoyerera uye wakadzika kana pasi uye uchikwira (mukurema) sechinosimudza uye chinhambwe chinyorwa. Inogona kutarisa seyiyi.
- Isa 1 - 50 lbs x 12 reps
- Isa 2 - 40 lbs x 10 reps
- Isa 3 - 30 lbs x 8 reps
- Isa 4 - 40 lbs x 10 reps
- Isa 5 - 50 lbs x 12 reps
Kana, iwe unogona kusanganidza uye kuenzanisa uremu uye reps sezvakaita izvi, izvo zvingangove zviri nyore nokuti unopedzisa pasi kunyange zvazvo reps yakakwirira.
- Isa 1 - 30 lbs x 12 reps
- Isa 2 - 40 lbs x 10 reps
- Isa 3 - 50 lbs x 8 reps
- Isa 4 - 40 lbs x 10 reps
- Isa 5 - 30 lbs x 12 reps
Iwe unogona kunge uchiona kubva pane mienzaniso, kune mikana yakawanda yekuedza mukugadzirisa mararamiro akaenzana nekudzoka kwekushandisa kushandiswa kwemagetsi kuti uwedzere kubasa kwako.
Ita izvozvo.