Ichi chikoro ndechekufambira mberi kubva kuMutangi / Mukati Pamwe Muviri Wemabasa . Inosanganisira mamwe maitiro ekufambisa uye inobatanidza barbell muzvizhinji zvekudzidzira. Kana iwe usina barbell iwe unogona kuramba uchishandisa dumbbells.
Precautions
Ona chiremba wako kana iwe uine kukuvadzwa kana mishonga
Zvishandiso
Bharbell (midzi kusvika kune yakaremara), dzakasiyana-siyana dzakakosha
How To
- Tanga nemaminitsi mashanu -10 okudziya-gara yemoto cardio (kufamba munzvimbo, etc.)
- Ita miitiro yega yega yega yega 1-3 yezvinyorwa zve10-16 zvakare. Zorora kwemashure 30-60 pakati pekuisa
- Shandisa zvakakwana uremu zvokuti unogona KUZVISA chete nhamba yaunoda yezvezvepamusoro
- Nokuda kwekushanda kwenguva shoma, sarudza izvi kuva zvakasiyana-siyana nepamusoro kwekushanda muviri
- Gadzirai izvi nebasa rekudzidzira kubhizha rakakwana
Ita basa iri 2-3 zvisingaiti mazuva ano pavhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda. Nokuda kwekurasikirwa kwekureruka kwemigumisiro, shandisai basa iri ne cardio nguva dzose uye utano hwakanaka, hushoma-koriori.
1 - Barbell Squats
Simira netsoka zvakakura kudarika mapepa neyekuzorora kwebhodhoro pane imwe nyama yemapfudzi. Bhendi mabvi uye, kuchengeta chifukidzo, kuderera mu squat . Ramba uri kunze uye mabvi shure kwezvigunwe. Shandisai zvitsitsinho kuti musimudze zvakare uye dzokorora zvekare 16 zvakare. Kana iwe usina chikwata, unogona kushandisa dumbbells kana squat usina mimwe midziyo.
2 - Kufamba Mapungi
Mira nemakumbo pamwe chete, uye utungamirire rutsoka rwunopinda mukati mumiriri, kutora mabvi maviri kumadhora 90. Tora pamwe netsoka dzako rworuboshwe ugoenda mberi mberi necheboshwe kuruboshwe. Rambai, muchigadzirisa makumbo, kureba kwekamuri. Usabvumira bheji rinopfugama kupfugama pamusoro pezvigunwe. Dzokorora marwadzo maviri kusvika 4 muimba.
3 - Deadlifts
Simira netsoka dzakaputika-kuputika, zviyero pamberi pezvidya. Kuchengeta musana wako wakadzikama uye usingawani, wobva kubva muchiuno uye pasi pasi kusvika pasi, maoko pedyo nemakumbo, mapepa kumashure. Dzvinyai gwede uye simstrings kuti musimudze zvakare. Zvose zvinokonzerwa nehudyu, saka usapoteredza shure. Dzokorora zve 16 zvakare.
4 - Sumo Squats
Simira muhupamhi hwakawanda nemaoko emunwe kubva kunze kwe-45-degree angle uye ubatisise dumbbell yakaremara kana kettlebell (inoratidzwa) mumaoko ose maviri uye, kuchengeta torso yakarurama, kufugama mabvi muchikwata. Pasi paunokwanisa, kuchengeta mabvi maererano nemigunwe. Svetera muzvitsitsinho kuti uuye uye udzokezve zve 16 zvakare.
5 - Push-ups
Tanga pakisimudza- panza pamaoko nezvigunwe, zvanza zvishoma zvakapfuura mapeji. Kuchengeta kusungirirwa, kusungira zvidzitiro uye kuderera mukati mumiriri kusvikira mabheti anenge anenge 90 degrees. Usanyarara mukati! Dzorera uye dzokororazve 16-20 reps.
6 - Press yeBarbell Chest
Nhema pane imwe nhanho, bhenchi kana kuti pasi uye kubata bha (kana dumbbells) masendimita mashoma pamusoro pebhokisi . Kuchengeta tambo yakabvongodza, kubudisa uye kusundira uremu hwepamusoro pasina kuvhara mavheti. Pasi uye dzokorora zvekare 16. Iwe unogona kushandisa dumbbells kana iwe usina mboni handy.
7 - Barbell Row
Kubata tambo (kana dumbbells), pfuurira mberi kubva muhudyu uye uunze torsi kusvika kuma 45 degrees kana kufanana nechomukati (zvakaoma), mabvi zvishoma zvishoma. Bhenha maoko uye uuye nemakumbo kumakumbo, unobvumirana nemasumbu (latse kumashure). Chengeta iyo isina kubatanidzwa mukati mekutenderera. Pasi uye dzokorora zvekare 16.
8 - Dumbbell Pullovers
Nhema kusangana-pamusoro pabhenji kana bhora (zvakaoma) uye kubata chikamu kusvika kune dumbbell yakakura zvakananga pamusoro pebhokisi. Kuchengeta musana wako pabhenji nekushandisa kudzora, zvishoma nezvishoma kuderedza uremu mushure memusoro wako, zvombo zvishoma zvakanamatira, kusvikira iwe uchienzanisa nebhenji. Dzorera musana wako kuti ubvise uremu hunosimudza kuti utange, uchidzokorora kwema16 zvakare.
9 - Chikamu Chekutanga neArnold Press
Kubata zviyero pachifuva chemafuro nemichindwe zvinotarisana mukati, tora danho rakakura kuenda kurudyi mu squat. Apo iwe unotsika rutsoka rworudyi kumashure, shandisa maoko kumusoro uye shandura zviyero kunze. Deredza zviduku paunenge uchienda kuruboshwe, shanduko. Iwe unogonawo kuwedzera jira panzvimbo yechito chekuwedzera. Dzokorora zve 16 zvakare.
10 - Iron Cross Squats
Kubata zviyero pamberi pezvidya, shingaira apo iwe unosimudza zviyero kusvika mberi mberi. Tora maoko uende kumativi apo iwe unomira uye wozvidzikisa pasi. Dzokorora zve 16 zvakare.
11 - Triceps Dhipfu
Gara pabhenji kana sachigaro nemaoko achizorora pedyo nehudyu. Svetera uye uuye nehudyu kunze, asi uchingosunga bhenji, mabvi akadzikamisa. Bend the elbows uye pasi pasi pasi (kugara pedyo nechechi) kusvikira mabheji ari 90 degrees. Shingai uye dzokorora. Ruramisa makumbo nekuwedzera. Dzokorora zve 16 zvakare.
12 - Chimwe Chehondo Chekuita Pushups
Rara pasi kuruboshwe rwako, mahudyu nemabvi akaiswa. Putira ruoko rworuboshwe rwakapoteredza torso kuitira kuti ruoko rworuboshwe ruzorore pachiuno. Isa ruoko rworudyi padhorosi pamberi pako, chikamu chakafanana nemuviri. Dzvinya maruva uye chengetedza muviri wako. Pasi uye dzokorora usati washandura mativi. Dzokorora 8-10 reps.
13 - Barbell Biceps Curls
Simira nehupamhi hwechikafu-yakaparadzana pasina kubata bha (kana dumbbells) pamberi pezvidya, mapendeti kunze. Bend rinokwidza uye kuunza zvigadziko kumapfudzi (pasina kusvetuka). Pasi pfupi udzoke uye dzokorora zvekare 16. Iwe unogona zvakare kushandisa kettlebell kana dumbbell kuti uite idzi mavara.
14 - Nyundo dzemaranda pamutemo mumwechete
Pakumira, simudza rutsoka rworuboshwe kubva pasi uye kuenzanisa pamakumbo ako. Nezvichemo zvinotarisana mukati, bend zvikwata uye kuunza zviyero kune mafudzi pasina kusveta zvidhi. Pasi pfupi kudzoka uye dzokorora. Nokuda kweiyo inotevera, kuenzanisa kune rimwe jumbo.