Enda Nekutanga Gym Session
Zvichida iwe wakasarudza kuderedza uremu kuburikidza nekupa uremu hwekudzidzira kuedza kunyange iwe usinganetseki nezvazvo. Heano mamwe mazano ekunyengetedza iwe kuti hazvina basa guru, uye ani zvake anogona kugadzikana nemitambo yekurovedza kana yehutano yemagariro mukati mekushanyira mashomanana.
Kunyangwe zvakadaro, kuenda kumitambo yekurovedza kwekutanga kungave kwakaoma. Zvinogona kunge zvakaoma zvikuru kana iwe usati wambove wakashanda zvikuru kana kuti unofambisa mitambo kana kuti uchikurudzira, uye zvakatipoteredza hazvizivikanwe newe.
Kutanga, ndingakukurudzira kuti uverenge pazvitsva zvinyorwa pamusoro pekudzidziswa kwekureruka . Izvi zvichabatsira kujekesa mazwi ekupedzisira ezwi uye mazano anokosha kunyange zvazvo iwe usingayeuki zvachose.
Sarudza Gym
Sarudza chimiro chekuzvidzivirira chakanaka uye chinokodzera chiitiko chako uye zvinoda. Chokutanga, ini ndinorayira chinangwa chikuru chekuita gym nemhando yehutano. Kuwana rubatsiro rwezvechiremba kunodzidzisa kubva kuchiremba wako nguva dzose chinhu chakanaka. Pano pane zvimwe zvinhu zvaunowanzowana mune zvekuita maitiro ekuita muviri muviri:
- Zvimwe zvinoshandiswa nemichina - cable uye pulley zvishandiso zvinorema zvisingagadziriswa.
- Chivako chepamusoro kana nzvimbo yaunogona kudzidzisa nereji dzisingabhadhari, dzakadai sedumbbells uye barbells.
- Aerobic nemotokari yemotokari - mapiraji, mabhasikoro, mabhasi uye vatambi vanoyambuka.
- Basa repasi uye, kana, purogiramu yekirasi paunokwanisa kuita maitiro aerobic nemudzidzisi.
- Chikamu chesununguko. Kumbira hurukuro dzekusununguka uye kutarisa kwezvivako paunenge uchirega vashandi vekurovedza muviri vazive kuti iwe unenge uchinyoresa kuti uite nhengo pane imwe nzvimbo yekudzidzira.
- Edza kusasarudza sangano rekugadzira muviri, powerlifting kana kuti olimpiki yekusimudzira gym. Nzvimbo yavo yezvivako kazhinji haisi yakanaka kune vanotanga.
Chimiro changu chaive chaidiwa chakanga chakakura zvikuru nedziva pane imwe nzvimbo yakasiyana. Yakanga isiri iyo yakanyanyisa, asi yakagadzirirwa uye yakagadzirirwa, uye yakanga ine nzvimbo yakawanda yega yega nzvimbo mumatambo nguva, iyo yakawedzerwa kumamiriro ezvinhu.
Yako Yokutanga Weight Training Session Chete
Ngatiti iwe wakanyoresa unhengo uye iwe wakangofamba mumusuo wekutanga yako kuverenga mashizha pasi pekutungamira kwako. Heino izvo zvandinokurudzira iwe kuti uite mumutambo wekutanga wekutanga.
- Kusuruvara kusvika pakadzika kusvika pakuenzanisa zvakasimba pamwe nemaminitsi gumi nemashanu pamutsetse wepamusoro, purogiramu yemutambo kana mutambi wepamberi. Bvunza munhu anoita gym kuti akuratidzei kugadziriswa. Unofanirwa kunge uri kufema zvishoma uye iwe unofanirwa kutaurirana zvakanaka - mune mamwe mazwi, kuedza kushingaira.
- Wedzera imwe maminitsi mashanu ekujekesa akatambanudza. Zvakanaka, iwe uchange uine kutuka zvishoma.
- Pamusangano uyu, haungashandisi ne "mashizha" asina kodzero kunze kwekuti iwe watoziva kare nemichina iyi. Zvisungo zvepachena zvakadai sedumbbells uye barbells zvinowanzo muimba yavo, asi kwete nguva dzose. Iwe uchaona racks of dumbbells uye barbells, mabhenji uye masero ekurema uye pasi rose masero munzvimbo ino. Iwe uchagadzirisa zvishandiso izvi muchikamu chinotevera.
- Muchikamu chino chokutanga, iwe unoshandisa kusvika kuanomwe kuenzanisa zviyero zvekudzidzira zvivako zvigadzirwa nezviyeuchidzo zvinogadziriswa zvinowanzogadziriswa zvigadziriro zvichange zviripo. Iwe uchaita "zvigunche," izvo zvinogona kuitwa nemashini, bhogi rekufananidzira , kana mathi.
Zvigadziriswa zvemashini zvisikwa zvakakosha kumitambo yekudzidzira kukura kwevamwe vanotanga. Kukwanisa kushandisa mishonga inorema kuchakupawo chivimbo munharaunda yakawanda yekudzidzira. Iwe unogona kuenderera mberi kunowedzera kuoma kusununguka maitiro ekudzidzira apo iwe unoshandiswa pakurovedza, zvichida mune zvidzidzo zvishoma chete. Usanonoka kubvunza murayiridzi kuti chimwe chinhu chinoshanda sei. Ndizvo zvavaripo, asi zvimwe zvinoda kukurudzira.
Iva Nechivimbo Nezvokushandisa
Iyi purogiramu yekutanga ndeyekuvaka ruzivo uye kunyaradza pamwe nenzvimbo yekuzvidzivirira. Zvakanakisisa kuti usapedzerere muviri wako nekurovedza muviri nekushingaira.
- Muhurukuro yako yokutanga, mushure mekudziya kwako, edza mishonga-based exercises inoratidzwa pasi apa (kana kusarudza maitiro akafanana), inotonhorera pasi, tambanudza, wozopedzisa upedze uye upedze nguva uchitarisa zvimwe zvivako mumitambo yekurovedza, yakadai sepasi nzvimbo yekurovedza muviri, nzvimbo dzinotambanudza, kutenderera kwekamuri, padzizi nezvimwe zvakadaro.
- Tora nguva yako, tsvaga kuti rumwe rutivi rwezvigadzirwa runoshanda sei uye rune manzwiro, bvunza mibvunzo yevadzidzisi, uye utarisa-tarisa mukati mechivako chemasoro asingabhadhari kuti uwane manzwiro ehutano uye hutsika huripo.
- Iwe unofanirwa kunzwisisa kugadziriswa kwemishonga yekukwirira kwechigaro, urefu hwemakumbo uye kuti ungasarudza sei zvakanyanya kuwedzera kana zvishoma zviremba. Shandisa nguva uchidzidza nzira idzi. Hazvisi nyore.
- Mazhinji magyms achava nemichina yemashandisi inoshanda zvakakosha nenzira imwe chete yekugadzirisa uye kusarudzwa kwekuyera. Pane imwe nguva iwe uchasangana nechiteshi chechigadzirwa chakasiyana nenzira. Tsvaga nezvazvo nekukumbira mudzidzisi. Nzira dzekugadzirisa inowanzoita mapepa, mapukisi, uye maronda uye mazhizha akatakura.
- Zvokudya zvepurasitiki, zvigadzirwa, uye zvimwe zvigadzirwa zvemotokari zvinowanzove nemadhini ekudhinda mapeji emamera. Zvakare, vadzidzisi vape mubhadharo wavo nekuita kuti vatsanangurire zvaunogona kuita kwauri. Usavabvumira kuti vaende kunze kusvikira vaita!
- Kana ukangonzwisisa kugadzirisa uye kushambadzira kwemichina yakasarudzwa, sarudza uremu hunenge hwakakwana kuti iwe uise pfungwa pamusoro pekushanda kwemidziyo panzvimbo yekuedza kusunungura mutoro unorema. Unogona kugadzirisa uremu zvichikwira kana uchinakidzwa nekushanda kwemidziyo.
- Kusuruvara pasi: Tora kwemaminitsi gumi, uchishandisa mapoka makuru emasumbu . Tarisa kunze kwekamuri yekodhi, mvura inonaya, sauna uye chero ipi zvayo yakagadzirwa nemhizha musati maenda.
Ivai Sezvo
Ndinokurudzira kushanda kwemashoma maviri vhiki imwe neimwe kutanga. Pane imwe nguva, ungada kushandisa mushandi wega wega kana mudzidzisi wekurovedza muviri kuti agadzirire purogiramu yakananga iwe. Kana iwe unogona kungoita chimwe chiitiko iwe pachako nekubatsirwa kwemashoko aya. Mikana ndeye, zvishoma nezvishoma iwe uchaona migumisiro uye ruzivo rwekudzidzira uremu hunobatsira uye hunopa mubayiro.