Akamboedza kuyeuka kuti ndezvipi zvinoshandiswa zvakanakisisa pakuvaka masumbu? Ini ndichiri kutarisa kutarisa zvimwe zvemashoko akaisvonaka. Kana uchingotanga kuita izvi zvakadzama zvinogona kuwana zvishoma zvinyengeri nokuti kune zvakawanda zviduku, uye kunyange mishonga inoshandiswa inobatsira mishonga (synergists) uye mitsipa yakadzikama inobatanidzwawo zvakare.
Muchikamu chino, ini ndichaisa pfungwa pazvinhu zvakakosha zvinoshandiswa mumakumbo emakamu makuru emuviri uye zvakanakisisa kuyerwa maitiro ekudzidzira kuti zvivekwe. Nokuti pane chaizvoizvo mazana ezvirovedza, ndakasarudza musanganiswa wezvinowanikwa uye inonyanya kushandiswa mumhando yakawanda yezviremba zvisingabhadhari, mashizha uye muviri muviriweight.
Kana iwe uri muumbi uye iwe unofanirwa kuita kuti musuru wako urambe uchitsvaga zvishoma, tarisa Hugo Rivera's Bodybuilding site kuti uwane mamwe mashoko.
(Ndakangobatanidza kamwechete kune muenzaniso wekushandisa, kunyange zvingave zvichidzokororwa mumashure emashure anotevera.)
Weight Training Kudzidzira Kwemigumisi yeMagetsi
Misoro
Chengetedza musana wakananga uye mabvi kutevera pamusoro pemakumbo uye usingazungunuki kana kukotama kunze kwegumbo-kupeta maitiro.
- Squat
- Mutsipa wegumbo
- Kuwedzerwa kwemigwa
- Leg leg
- Lunges
- Mhuru inomutsa
- Deadlift
- Simba rakachena
Kurema kwekurevedza Maitiro Okugadzira Masimba
Arms
Edza kusa "cheka" paunenge uchiita zvidzidzo zvekushandisa uchishandisa kukurumidza kwechifuva chinoputika kana mimba kuti uwedzere zviyero. Simbisai kutarisa pamatambudziko.
- Curls
- Kickbacks
- Pushdown
- Dips
- Musoro wepamusoro
- Simba rakachena
Kurema kwekurovedza Zvidzidzo zveMushure Mashure
Kudzoka
Chengetedza musana wakananga, chengetedza musoro uye svinura mapepa epafudzi pamwe chete paunenge uchiita maitiro ekudzoka.
- Mireza - akagara kana akapfugama
- Pulldowns
- Pullups
- Shrugs
- Deadlift
Kurema kwekurevedza Maitiro Okugadzira Mvere
Vafudzi
Usatora overextend mubatanidzwa wepafudzi nokuti ndeimwe yezvinotambudza-uye zvichida chimwe chezvinhu zvakateteka-zvigunwe mumuviri. Usashandisa zvakadzokorora kudzokorora mberi uye kurutivi ruchisimudza. Paunenge uchiita mutsara wakarurama, shandisa zvakasimba, uye usasimudza uremu hwepamusoro sezvo izvi zvinogona kukonzera kupindira kwekubatana.
Weight Training Kudzidzisa Mishonga Yezviyo
Buttocks
Yeuka kufambisa gumbo rako pamwe chete paunenge uchiita zvidzidzo.
- Lunges
- Hip abductions
- Hip inowedzera
- Bird dog
- Deadlifts
Kurema kwekudzidzira Kuita mabasa ekudzivirira mimba
Abdominals
Hapana chidimbu chekutsvaga iwe kunze kuitira kuti iwe "uite" mukati meviri. Zvose zvaunoda kuita ndezvokusimbisa zvakadzivirira zvakagadzirirwa kugadzirisa pamuviri.
- Crunches
- Mhemberero inomira inomutsa
- Twists (obliques)
- Inoitika
Kuremurira Kudzidzisa Kuenzanisa kweMapfupa eChifuva
Chest
Kana iwe ukakuwana iwe uine mapepa akakomba achiita bhendi rakagadzirirwa press, ita iyo incline bench press panzvimbo.
- Bheni press - flat and incline
- Pec deck
- Cable fly
Izvo pamusoro apa ndezvokusarudzwa kusarudzo kuti mapoka ose emasumbu atange nepo kunyange zvazvo kuwanda kwakasiyana-siyana uye mazano matsva aripo.
Kana iwe uchida kubvarura pamusoro pekudzidziswa kwehutano maitiro uye maitiro, edza mutungamiriri uyu wekutanga .