Kungobatanidzwa nejimini ? Wakafadzwa nokutora danho rako rokutanga kune hupenyu hwakanaka. Pari zvino iwe wakatotora rwendo rwebhuki rako idzva uye wakaona vanhu vakawanda vakajeka, vanosuruvara vari kushanda.
Wakaona mazana emichina uye kupesana, zvose zvakagadzirirwa kukurova iwe muchigadzirwa. Wakaona karenda yezvikwata zvakawanda zvehutano, zvinotora iwe mwedzi kuti uedze zvose. Iwe wakabhadhara mari yako, wakawana ID yako, uye ikozvino wakagadzirira. Iwe unogona kunge uchifara, zvakanaka?
Unotangira kupi?
Asi chii chinoitika iyo nguva yokutanga iwe uchifamba mune zvekurovedza kuti uite basa? Iwe unganzwa uchinetseka uye unoonekwa . Iwe zvichida hauyeuke kuti imwe yemichina iyi inoshanda sei, uye zvakanyanya, iwe hauzive kuti ungatanga kupi .
Tanga kutsoka rwerudyi nehuwandu hwemashoko akasiyana-siyana ekutamba kwako, kubva ku cardio kusvika kukudzidziswa simba, saka iwe unogona kuziva kuti unotanga kupi.
Tora Wenyu Yenhengo Yenharaunda
Mushure mekunge uine chikwata chekurovedza muviri, unogona kugoverwa nhengo itsva. Iwe unogona kuedzwa kuti uirege, asi usati ... unogona kudzidza humwe ruzivo rwekukosha, kunyange iwe uri chiitiko chekare.
Mune sarudzo yakarongwa, mudzidzisi wega kana kuti nyanzvi achakupa rwendo rwechikwata uye anokupa nheyo dzekuti zvinhu zvinoshanda sei. Zvimwe zvinhu zvinogona kuiswa:
- Kuongorora kwehutano
- Body fat analysis
- Mirayiridzo yekuti ungashandisa sei masimba ekudzidzisa masimba
- Kubatsira mukusarudza maitiro, reps uye kuisa
- Nzira yekushandisa mitambo yakasiyana yemagetsi
- Nhamba yemwoyo uye simba rekuziva
- Zvose zvinoshanda mazano
Iyi mienzaniso haisi yega yekudzidzisa zvidzidzo , saka iwe hausi kuzoita basa rakakwana rakagadzirirwa iwe. Asi, iyi inzira yakanaka yekudzidza nheyo dzekuti zvinhu zvinoshanda sei.
Kazhinji kacho, nhengo itsva dzinodarika hutungamiri kana kuti dzinenge dzichiziva zvavari kuita kana kuti dzinoda kudzivisa kutengesa kutengesa kudzidzira iwe pachako (uye kutengesa kwekutengesa nguva dzose kunogona, sezvo ndiyo inodzidzisa vatengi vavo).
Asi, kunyange kana iwe uchitoita zvekare, chinangwa chinokuratidza kuti zvinhu zvipi, kuti ungashandura sei mishonga uye zvichakupawo chiso chaunoziva pamitambo. Zvakanaka kuva nemunhu waunogona kuenda kune rubatsiro kana uchida.
The Dreaded Cardio Section
Nzvimbo dzakawanda dzinowanikwa munzvimbo dzakasiyana-siyana dzine cardio kune rumwe rutivi uye kudzidzisa simba pane imwe. Chikamu chechidiodi chinogona kutarisa segungwa risingagumi remichina mikuru iyo inofamba uye inofamba uye inofamba nenzira dzisingazivikanwi.
Hezvino chimwe chinhu chinogona kuita kuti uchinzwe zviri nani: Mitambo yakawanda ichava nemirayiridzo yakadhindwa pane console inokuudza kuti unofanira kutanga sei. Kuti ikubatsire zvakanyanya, zvinotevera ndezvekuparara kwemichina yakajairika yemotokari uye izvo zvakakosha kune vatangatanga.
The Treadmill
Iyi ndeimwe yemichina yakakurumbira mukurovedza muviri nokuti inomiridzira mabasa mazhinji vedu tinoziva - kufamba uye kumhanya. Vakawanda vatsva vanoita sekutanga nekatsika nokuti zviri nyore kushandisa uye zvinozivikanwa. Iwe unogona kufamba kana kumhanya uye iwe unogona kugadzirisa nekukurumidza uye kutamira kune zvakasiyana.
The Elliptical Trainer
Ichi ndicho chimwe chimiro chinozivikanwa nekuti chinopa kusava nemafambisirwo emabasa. Inoshanda sega sebhazi, iwe chete unofamba uchimire. Vamwe vadzidzisi vanove nezvikwata zvinokwira uye zvichidzika apo vamwe vane ruoko vanobata. Iwe unogonawo kuwedzera kuwedzera kuburikidza nekugadzirisa kupikisa.
The Stair Stepper
Iyi mishonga yakasimba kudarika mamwe, inoda humwe hutsika hwemakumbo nemoyo, saka zvingasava zvakanaka kune Vakatanga. Neyo makina, iwe unomira pamakumbo uye unosundira kumusoro uye pasi uchibatisisa pamatare.
The Stationary Bike
Iyi ndiyo imwe nzira yakakura yevatangisi uye zvichida chimwe chezvinhu zvakajeka zviripo. Nzira dzakawanda dzinoita kuti zvive nehuwandu hwekugadzirisa, iyo inobatsira zvikuru shure, uye yakarurama, iyo inogona kuva yakanyanya.
Izvi hazvifukidze mishonga yose inowanika, saka tarisa kune dzimwe nzira. Edza kusarudza mishonga yaunonzwa uchinakidzwa nayo uye ipai nguva yekudzidza kuti ingashandise sei zvakanaka. Kunyange kufamba pamusoro pekutsika kunotanga kunzwa kusina kunaka pakutanga.
Zvimwe
Strength Training Machines
Nzvimbo yekudzidzisa simba ingangodaro inonyanya kuvhiringidza mukati rose yekurovedza, izere nekusanzwisisika kwezvimwe zvinotarisana zvine zvigadziro uye mabhanhire nemataipi.
Asi, chinhu chakanaka ndechokuti vazhinji vanogadzirira masimba avo ekudzidzisa masimba kuti akubatsire kufamba nyore nyore. Semuenzaniso, unogona kuwana mishonga yakarongedzwa neboka remasumbu; Chifuva, shure, mapepa, biceps, triceps, abs uye muviri wakadzika.
Zvichida uchaona kuti kune mhando dzakasiyana dzemichina yeboka rimwe nerimwe remasisita - rimwe rinoshandiswa chefridhi mishonga, incline chifukidzo chepfupa, pec deck. Vose vanoshanda mubhokisi, asi iwe ungasarudza sei kuti ushandise?
Kana unofanirwa kushandisa zvose zvavo here? Bhiza rako rakanakisisa nderokusarudza rimwe chiito kana mishonga pamusana weboka. Paunenge uchifamba nenzira yako, mudzidzisi angangokuratidza iwe michina yaunogona kutanga neyokutanga yekuita basa. Asi, muenzaniso wekutanga kushanda pamichina ingangodaro:
- Chepfu Press (chifuva)
- Lat Pulldown (kumashure)
- Shoulder Press (mapepa)
- Biceps Curl (biceps)
- Triceps Press (triceps)
- Leg Press (quads, glutes uye hamstrings)
- Leg Extension (quads)
- Leg leg Curl (hamstrings)
- Dzorera Zvekare (pasi pasi)
- Ab Curl (abs)
Kana iwe uri wekutanga, kutanga nemichina kunogona kuva sarudzo yakanaka nokuti vanopa rubatsiro apo iwe unodzidza kuita maitiro nenzira yakanaka. Vanoshandawo nenzira yakagadzikana uye havadi kubatanidza zvakanyanya sezviremba zvisingabhadhari. Kana ukasimbiswa uye ukawedzerwa kuva nechivimbo, iwe unoda kuwedzera zvimwe zvipfeko zvisina kugoverana kushanda kune dzimwe nzvimbo dzomuviri.
Iwe unogona kudzidza zvakawanda pamusoro pekuti ungasarudza sei maitiro ekurevedza muviri 101 .
Chikamu chekureruka
Kana simba rekudzidzira maitiro richiita sevhiringidzika, mahombekiti makuru emadutu, barbells, mahwendefa nezvimwe zvinogona kutarisa zvinotyisa. Chikamu chepakati chekuyera chichawanzove chave pedyo nemichina uye iwe unogona kuwana zvakasiyana-siyana zvezvinhu zvinofadza apa zvakadai se:
- Dumbbells
- Plate akatakura barbells
- Fixed-weight barbells
- Flat and incline benches
- Mazamu eOlymicic-size
- Weight racks
- Bhenji zviteshi zvepafaira
Ndinogonawo kusanganisira mishonga yemakabhesi kana mhepo inosunungura mushure mutsara wezviremera zvemafirimu, nekuda kwekuti nokuti tambo hadzisi kushanda nenzira yakasarudzwa, semakambotaurwa pamusoro apa, uye yakawanda sekusununguka kwekudzidzira muviri sezvo uchifanira kushandisa yako muviri wega wekuenzanisa nekusigirwa.
Kana iwe usingazivi dumbbell kana kusununguka muviri, iwe ungada kubhadhara mudzidzisi kuti awane rubatsiro rwomumwe nomumwe. Iwe uchawanawo huwandu husina uwandu hwekudzidzira maitiro muzvidzidzo zvemavara emunhu mumwechete.
Group Fitness Classes
Chimwe chikamu chingave chinotyisa chikwata chekudzidzira chikwata chikwata chemafitness nzvimbo. Mazhinji makirabhu achava ne-studio imwe chete yezvikoro uye, kazhinji, iyi studio ichava magirazi magirazi nemahwindo kuitira kuti munhu wese aone mazviri. Izvo chete zvinokonzera kuti vamwe vanhu vaende kure, asi musati mhanya.
Kana iwe ukapfuura nemakirasi yako gym yako inopa, unogona kuwana chimwe chinhu chawakagara uchida kuedza ... uye ikozvino ndiyo mukana wako.
Makirasi Gym yako Inogona Kupa
- Tora aerobics
- Kickboxing
- Boka simba rekudzidzisa
- Dancy makirasi akaita sa hip-hop kana salsa
- Yoga
- Pilates
- Kufamba (pane bhasikoro rinotamira)
Girasi yako inogonawo kuva nezvikoro zvepamusoro (kunyanya basa, BOSU Balance Trainer makirasi, boot camp) uye vangangodaro vane hutachiona hwezvirongwa zvaunogona kunyora nebhadharo yakasiyana. Uye usakanganwa, kana kirabhu yako ine dziva, inogona kupa mvura inonzi aerobics zvakare.
Kana Iwe Unonyara, Aya Mazano Anogona Kubatsira
- Tarisa kirasi kubva kure kuti uzvinzwe.
- Wana shamwari kuedza kirasi newe.
- Enda ikoko mangwanani uye upedze maminetsi mashomanana pamushonga we cardio kuti udzivirire utsi hwako.
- Ita shamwari neshamwari mukirasi . Enda kune mumwe munhu anotarisa ushamwari uye abvunze kana atora kirasi. Kana iye ane, bvuma kuti uri mutsva uye unokumbira kuti uwane mamwe mashoko. Kazhinji, munhu iyeye achakutora pasi peapiro rake uye achakufamba iwe kuburikidza nheyo.
- Taura nemudzidzisi . Enda kuchikoro mangwanani uye uzvizivise iwe kumudzidzisi. Iye achaziva kunyatsoita kuti unzwe uchinetseka.
- Yeuka iwe unogona kugara uchienda kana iwe usingadi kirasi kana kuti njodzi.
Usatya kuedza chimwe chinhu chitsva. Ingoita kuti uve nechokwadi chekuverenga tsanangudzo dzekirasi uye sarudza kushanda kunoenderana nehutano hwako uye zvinangwa zvako.
The Abs and Flexibility Section
Mazhinji makirabhu achaisa parutivi nzvimbo yaunotambanudza uye / kana kushanda yako abs. Izvi zvinowanzova chikamu chaunofarira zvekurovedza, asi nharaunda iyi inogona kutarisa kutyisidzira kwemarudzi ose ezvinyorwa. Iwe unogona kuona mashizha, kudzidzira mabhora, BOSU Kuenzanisa Vanodzidzisa, maitiro ekumanikidzana, inflatable disks, mabhodhi ekuenzanisa uye kunyange guru guru rinoputika.
Usanetseka ... haufaniri kuziva kuti ungashandisa sei zvinhu zvose izvozvo! Asi, iwe unoda kuisa pachena kuti iwe unotora mushure mekushanda kwako kuti uchengetedze musimba wako kuti uwedzere uye uchinje. Iwe haudi chinhu chipi zvacho kunze kwetambi yeiyo. Pasi pane mienzaniso yekushandura kushandiswa kwehutano hwehutano hwakakwana:
- Muviri Wakadzika Unotarisa
- Total Body Stretch
- Kuzorodza Kucherechedza Nebhokisi Rokuzorora
- Zvose Gadzikana Nokuramba Mitsara
- Zvose Gadzirira Vakwegura
Kana iwe uchida zvimwe zveimwe mimwe midziyo uye uchishanda yako abs, dzidza nezveab maitiro nekushanda , nzira yekushandisa BOSU murairidzi wekurima , uye kuti ungashandisa sei kupisa girafu .