Iyi miviri yakadzika muviri inopa nzira yakanaka yekuwedzera kuwedzera uye kuneta mumatomu e glutes, mahudyu nemahudyu ane piramidi yekudzidzisa . Muchikoro ichi, iwe uchapfuura nepakati pezvikamu zvemasero, uchitanga nehumwe uremu hunorema uye reps yakakwirira yekutanga yako. Nokuda kwemashure anotevera, iwe uchawedzera uremu paunoderedza kudzosera kwako. Kune maitiro matatu okutanga, iwe uchaita zvose zviri zviviri zvichikwira uye zvichiburuka piramidi, zvichikutora iwe kuburikidza neseji ye5 sega pamusangano. Kwekupedzisira zvitatu zvekuita, iwe uchatarisa chete pakukwira mapiramidi kwemasero matatu pamusangano.
Iwe unogona kuedza kuedza nehuwandu hwakawanda hunoshandiswa sei kune imwe neimwe yakagadzirirwa. Tarisa pakusarudza uremu unogona KUCHINJA chete nokuda kwenhamba yaunoda yepamusoro.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso zvinodiwa zvePiramid Lower Body Workout
- barbell with various plates weighted plates
- zvakasiyana-siyana zvinorema dumbbells
- nhanho kana staircase
- pepa pepa.
Nzira Yei Kuenda Kumudzimai Wekudzivirira Muviri wePiramidi
- Kushamwaridzana nemaminitsi mashanu kusvika ku10 yemoto
- Pamusangano mumwe nomumwe, sarudza zvitatu zvezviremba-chiedza chimwe chete, chimwe chemasvikiro uye chimwe chinorema. Mutemo mukuru wegumbo ndeyekuwedzera zviremu nemapirogiramu 5-20, zvichienderana nehutano hwehutano hwako uye chiito chako
- Ita imwe neimwe yakagadzirirwa piramidhi, kuwedzerwa kuyerwa kwega rega uye kurara kwemaminitsi makumi matatu kusvika makumi matatu pakati pemasero
- Sample weights inoratidzirwa pamabasa ose asi shandura maererano nehutano hwako
- Dzorera dumbbells kana iwe usina mboni
1 - Barbell Squats
Simira netsoka mapepa-kurega zvakaparadzana, kupumha mbambo pamafudzi. Pasi kusvika muchikwata, kuchengeta mabvi shure kwezvigunwe uye kusabatanidzwa. Pinda muzvitsitsinho kuti umire uye udzoke.
Isa 1 - 35 lbs x 12
Isa 2 - 45 lbs x 10
Isa 3 - 50 lbs x 8
Isa 4 - 45 lbs x 10
Isa 5 - 35 lbs x 8
2 - Kufa
Simira netsoka dzakaputika-kuparadzana, mabvi akadzikamisa zvishoma uye anobata zviyero pamberi pehudyu. Iko kumusana wakareruka, mapepa kumashure uye kusava mukati, pfupa kubva muhudyu uye kuderedza uremu kusvika sekuchinja kwako kunobvumira. Simuka, uchipenya glutes.
Isa 1 - 20 lbs x 12
Isa 2 - 25 lbs x 10
Isa 3 - 30 lbs x 8
Isa 4 - 25 lbs x 10
Isa 5 - 20 lbs x 8
3 - Barbell Lunges
Isa kemikoro yakakura pamapfudzi uye utora rutsoka rworudyi mberi, rutsoka rworuboshwe kumashure pakatarisana. Kuchengeta kusabatanidzwa, kupfugama mabvi uye kuderera mukati mumiriri, kuchengetera bondo rinotangira shure kwechiso. Pasi paunokwanisa iwe usingabatanidzi mabheji kumashure. Dzokera shure kuti utange uye dzokorora kune dzose dzinodzoka usati wachinja mativi.
Isa 1 - 20 lbs x 12
Isa 2 - 25 lbs x 10
Isa 3 - 30 lbs x 8
Isa 4 - 25 lbs x 10
Isa 5 - 20 lbs x 8
4 - Matanho Ups
Tora zvigadziko muruoko rumwe uye ugare netsoka yakarurama pane imwe nhanho kana chipiri chechikwata chechikepe. Pasi kusvika kune squat uye wozopindira muchitsitsinho chetsoka rwerudyi uye uende mberi, uchingobata zvishoma kuruoko rworuboshwe pane danho. Ita rutsoka rworuboshwe pasi uye udzokororere rese reps musati machinja mashivi.
Isa 1 - 12 lbs x 12
Isa 2 - 15 lbs x 10
Isa 3 - 20 lbs x 8
5 - Yese Squat
Tora zviyero pamakumbo ekumusoro kana pamativi ako uye umire namakumbo akareba kupfuura mapepa, zvigunwe kubva pamakona makumi maviri nemashanu. Kuchengeta mabvi maererano neminwe, zvishoma nezvishoma kusvika mu squat. Pinda muzvitsitsinho ugoisa pfungwa dzako pamakumbo emukati sezvaunodzokera shure kuti utange.
Isa 1 - 15 lbs x 12
Isa 2 - 20 lbs x 10
Isa 3 - 25 lbs x 8
6 - Sliding Side Lunge
Isa chidimbu chepasi pasi pasi petsoka dzezasi uye ubatisise mutoro kuruboshwe. Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi apo iwe unofambisa rutsoka rworuboshwe kune rumwe rutivi, uchichengeta gumbo roruboshwe zvakananga. Sezvaunofamba uchienda kumucheto, uchigadzika mabvi shure kwezvigunwe, tora uremu uye ubate pasi. Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire. Dzorerai zvose zvitsva musati machinja mapande.
Isa 1 - 15 lbs x 12
Isa 2 - 20 lbs x 10
Isa 3 - 25 lbs x 8