Basa rekudzidzira muviri rinosanganisa zvese mumasumbu mumuviri, kusanganisira mahudyu, gumbo, mahudyu, chifuva, shure, mafudzi, maoko, uye kubha. Ichi chikoro ndechepfupi uye chiri nyore-nzira yakanaka yevatangi vekutanga kutanga nemasimba ekudzidzisa.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakaenzana, bhora rekuvhiya, uye mathi.
How To
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora-chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Ita 1 sega yega yega yega yega (chekudzokorora 12) uchishandisa zviyero zvakaringana.
- Kuti ufambire mberi, wedzera 1 kusvika 2 reps vhiki imwe neimwe (kusvika kusvika 16 zvakare); wedzera diki uye / kana kuwedzerwa uremu vhiki imwe neimwe kusvika 5 kusvika ku10%.
Kuti uwane dambudziko rakawanda, edza kushanda kwepakati pemasimba ekusimbisa simba kwemuviri kunowedzera maitiro akaoma.
Ita basa iri 1 kusvika ku 3 risina kuitevera mazuva evhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda.
1 - Kubatsira Lunges
Kushandisa chigaro kana chitima chekuenzanisa, simira mumagariro ekuparadzaniswa nemamita anenge mamita matatu kunze. Kuchengeta marwadzo ako zvakananga, pfugama mabvi ako uye muviri wakaderera kusvika pasi asi usingaregi bondo rinopfugama kuti rikotamire pamusoro pezvigunwe (iwe unofanira kuona chidimbu cheshangu yako). Putira chitsitsinho kuti udzoke zvakare. Dzorerai 12 reps, uye shandura mahlangothi.
2 - Pushups yakashandurwa
Pinda munzvimbo yepushup nemaoko ako zvakakura kupfuura mapepa ako, uye mabvi ako pasi. Chengetedza musana wako. Pasi kusvika pane pushup kusvikira mabheji ari pamakona 90-degree. Dzorera zvakare uye dzokorora kwekutanga 1 ye12 reps.
Kana izvi zvikaoma , edza rusvingo pushup uye zvishoma nezvishoma uite nzira yako kusvika kune pushups pasi. Kana zviri nyore, enda uzere.
3 - Ball Squats
Ita bhora pamadziro shure kwako uye uomerera pamusoro payo, uchichengeta tsoka pamusoro pepfudzi-upamhe zvakaparadzana. Bhudza mabvi ako uye, kuisa uremu muzvitsitsinho, kuderera mu squat, uchichengeta mabvi shure kwezvigunwe. Dzokorora 1 seti ye12 reps; kubata zvigadziko zvekuwedzera zvakasimba, kana zvichidiwa.
4 - Overhead Press
Gara kana kumira, usabatanidzwa, uye ubatisise zviyero zvese pamapfudzi, kuchengeta zvidzitiro zvakakotama sezvinangwa. Dhinda zvisiso zvepamusoro, pasina kuvhara shure, kuisa pamafudzi. Pasi pasi kusvikira zviyero zviri panzeve-yepamusoro, uye dzokorora kwekutanga kwe12 yekudzoka.
5 - Double Arm Dumbbell Rows
Pamusana purogiramu iyi yekudzorera, bendera pachiuno kusvika kune madhigirii makumi mashanu, uchengetedze mushure mako uye uchengetedze zviyero-zvinorema mune rumwe ruoko. Dzorera shure kana iwe uchikotamisa zvidzitiro, uchivasvitsa kusvika kumhepo muchitsiko chekumhanya. Pasi uye dzokorora kwekutanga 1 ye12 reps.
6 - Biceps Curls
Simira netsoka dzako chikafu-chakafara zvakaparadzana, uine dumbbells midzi-chiedza pamberi pezvitunha zvako, mapendeti kunze. Bend zvipfeko zvako uye zvidzitiro zvemashure kune mafudzi. Pasi uye dzokorora kwekutanga 1 ye12 reps. Unogonawo kushandisa kettlebell yeiyo.
7 - Triceps Extensions
Gara uri pachigaro kana pabhokisi rako uye uine zvigadziko zvakananga kumusoro, zvigadziko zvinotarisana nazvo. Bend the elbows uye kuderedza zvisikwa pasi kusvikira vari pedyo nenzeve. Tambanudza maoko, chengetedza zvinyorwa zvekare uye dzokorora kwechikamu che che 12 chekare.
8 - Inokwira paBhola
Rara pasi nebhokisi riri pasi nepakati-kumusoro, uchichengeta maoko akayambuka kana kumashure kwemusoro. Bvumidza yako abs kusimudza mapepa kubva mubhola. Pasi uye dzokorora zvikamu 1 kusvika ku2 zvinosvika 12 kusvika ku16 zvakare.
9 - Kudzokorora Zvakare
Nhema pamudumbu mako pane chigadziko uye isa maoko maoko nounyoro kune rumwe rutivi rwemusoro. Tanga nekubatanidza kub uye wosimudza chifuva chako kubva pasi pasi masendimita mashoma, uchishanda pasi yako pasi. Pasi uye dzokorora zvekare 16.