Iyo yakachena uye inopindira ibasa rakanaka rinovaka simba, mwoyo wemwoyo, kutsungirira, musimba kutsungirira uye kunyange simba. Kwete izvozvo bedzi, asi zvakachena uye zvinyorwa zvinopa chimwe chibatsiro icho vazhinji simba rinoshandisa hazvigoni kuzvirumbidza: simba. Chii chakakosha pamusoro pesimba ? Simba inobatanidza simba uye nekukurumidza. Simba rekudzidzisa rinokosha kuvatambi vanoda ruzivo rwakangoerekana rwuri mumutambo wavo, zvakadai sokupemha kana kutamba. Kunyangwe avo vasingafungi nezvemimwe mitambo yemashandisirwo emashandisirwo emasimba ekusimbisa kushanda kwemoyo kune vanaerobic levels , kuwedzera kuwedzera kwekoriori kupisa kubasa ravo rose.
Chikonzero Nei Waifanira Kuwedzera Muchenese uye Kufuridzira Kune Simba Rako Rokudzidzisa Routine
Kutanga seOlympic kusimudzira, basa rakachena uye rekushanda pasina mashoma masere masere. Chikamu chepakati chechikwata chinosimbisa mahudyu ako, glutes, uye nyundo, asi hafu yepamusoro yesangano inoshandiswa pamafudzi ako, chifuva, shure, uye maoko. Panguva iyo, iyo yose inotenderera inobva kwauri iwe uine chinangwa chako. Taura pamusoro pesimba rinoshanda!
Kusingakuvadzi, yakachena uye inoshandiswa chimwe chinhu chingaita uye chinofanira kuita sechikamu chekudzidzira simba nguva dzose. Ichi chiito chinogona kuitwa ne dumbbells kana barbell . Iyo barbell inokubvumira kuti uende zvishoma zvakanyanya uye inopa imwe yakadzikama nebha. Dumbbells anokurudzira rutivi rumwe norumwe kuti rushande mumwe nomumwe panzvimbo pane rakasimba rakaputira rutivi rwechikamu chisina simba. Zvechokwadi, utano hwako hwehutano huchasarudza kuwanda kwehutano uhu hunosimudza. Kana iwe uri mutsva kune wakachena uye kumhanya, tanga nechiedza chakareba uye udzidze kuti ungaita sei fomu zvakanaka. Kana uchinge wanyatsoziva nzira yako, tanga kuwedzera uremu kusvikira wawana kusvika 6-8 reps ichiita kuti ufare!
A clean and press can be done paired with other leg exercises such as squats or lungs to superset the body below. Inogonawo kuiswa mune chero ipi zvayo yepamusoro yakasanganiswa kuti iite kuti mwoyo uwedzere kupfuura. Izvo zvichitaurirwa, kutama uku kwakazara muviri wekurovedza muviri. Icho chichange chiri kutama kwakakwana kushandiswa mukushanda kwemaitiro. Semuyenzaniso:
- Maminitsi 4 pamusoro pekutsika kana kuti elliptical
- 8 kudzokororazve kwakachena uye kudhinda
- Maminitsi 4 pamusoro pekutsika kana kuti elliptical
- 8 kudzokorora patsva uye kudimbura, nezvimwe zvakadaro.
Teverai muenzaniso iwoyo uye mumaminitsi gumi nemaminetsi gumi neminomwe mune basa rakasimba!
Pasi pane mirayiridzo nhanho-nhanho yekuti ungaita sei wakachena uye unodhinda. Iwe unogona kunyange kuita nebharu isina chinhu. Kana zvichikwanisika, itai muimba mune zvioni kuitira kuti ugone kunyatsoita kuti muviri wako uri kuita zvaunoda kuti uite.
Danho 1
Tanga nemamapfudzi apfudzi-kuparadzana kunze uye ubatisise barbell inosvika masendimita maviri kubva pamakumbo ako. Bvisa zviuno zvako uye ubate barbell kuitira kuti zvanza zvako zvatarisana nemuviri wako uye maoko ako akafukidzika kuparadzaniswa. Chengeta chiuno chako pasi, chifuva chakasimudzwa, meso mberi uye maoko kwenguva refu.
Danho 2
Chengetedza nheyo yako yakasimba kwazvo uye fambisa kuburikidza neshamwari dzako kuti uburise bhari nekukurumidza kusvika muchipfuva chako, pamberi pekorola yako. Chengetedza musana wako murefu. Iva nekuputika nekutsanya mukufamba kwako apo iwe unodhonza bar, uchiichengetedza pedyo nemuviri wako sezvaunogona.
Danho 3
Pangosvika bhandi kusvika pachifuva chako, fambisa nepamusoro pezvitsitsinho zvakare uye shingairira pamusoro payo uye ruramisa maoko ako nemakumbo. Chengetedza nheyo yako yakaoma kwazvo. Dzokera kunzvimbo yekutanga nekutonga.