Kushingaira-kurura simba rekudzidzisa maitiro rinoreva nzira yekudzidziswa simba umo iwe iwe unoparadzanisa tsika yako mumasangano akasiyana-siyana uye kushanda.
Chikonzero chacho? Icho chimiro chekuita chiito chinouya kwatiri kubva kunyika yekuvaka muviri. Makore apfuura, varimi venyama vaitsvaga nzira yekuwedzera basa ravo pamwe nekuzorora kwavo nguva, zvakakosha pakuvaka masimba makuru.
Vaifunga kuti kuparadzanisa kushanda kwavo mukumanikidza muviri zuva rimwe chete uye kubvarura maitiro pane rimwe zuva, vaigona kushanda kakawanda pasina kunyanya kuderedza.
Mazuva ano, Shingai-Shingairira kushanda zvakanaka kune chero chekuita basa, zvisinei iwe uri muumbi wehuviri kana kuti munhu anenge achisimudza zvisikwa kuti ave akasimba uye akakodzera. Izvi zvinowanzopararira kwemazuva matatu ekudzidzira, zvichikubvumira kuita zvishomanana kushanda, izvo zvinogona kukodzera purogiramu yakabatikana nyore kudarika nguva refu, muviri wose unoita basa.
Zuva rekutanga rinogona kunge riri kukudisa muviri wekudzidzira muviri, zuva 2 rinogona kunge riri muviri wakadzika muviri uye zuva 3 inogona kunge iri kukura muviri wako wakadzika.
Push Exercises
Sezvinorehwa nezita racho, shandisa maitiro ekufambisa zvinosanganisira kufamba kwose kwaunogona kuita apo iwe unodzinga zviyekwe kubva pamuviri wako. Izvi zvinowanzotarisa pamaketani, kunze kwechidya, chifuva, mapepa, uye triceps.
Muviri Wemusoro Push Exercises
- Pushups
- Chest presses
- Chest flies
- Presshead presses
- Gare gare rinomutsa
- Bent arm lateral inomuka
- Front inomutsa
- Dips
- Triceps Extensions
- Skull crushers
Itai Maitiro Okuita
Kana iwe uchidhonza maitiro , iwe uri kuita zvakasiyana nekumanikidza maitiro ... inofamba apo uri kutora uremu kumutumbi wako.
Mishonga yakashanda inosanganisira chigadziko, hamstrings, kumashure uye biceps, mutsvuku yakasiyana pane iyo inoshandiswa mukugadzirisa purogiramu.
Nokuda kwechikonzero ichocho, unogona kugadzirisa chimiro chaunoshandisa purogiramu imwe zuva rimwe chete uye kuronga chiitiko chinotevera usingashandisi tsvina imwechete mazuva maviri mushure.
Muviri Wakakosha Tora Mazivo
- Rimwe rutivi rwemaoko
- Bharbell anotarisa
- Mitsetse miviri yesimbi
- Barbell yakakwirira mizere
- Dumbell pullovers
- Akagara mitsara nemabhande
- Lat inokwidza neboka rinopikisa
- Kudzokorora zvinyorwa
- Akagara mitsara yokuchinja
- Renegade rows
- Biceps curls
- Hammer curls
- Reverse curls
- Barbell curls
- Rambai makorom
- Kuchengetedza kweputi
- Muparidzi curls
Nei Uchifanira Kukurira?
Kune zvikonzero zvakawanda zvezvikonzero zvekuedza rudzi urwu rwekugara. Kutanga, inokubvumira kushanda mishonga yako pasina kuisa simba. Chechipiri, kushanda kwako kwakapfupika. Hongu, ivo vanowanzowedzera, asi iwe unogona kuita zvakawanda mubasa rako nokuti mamwe mishonga iri kuzorora.
Nokushanda kakawanda, iwe unogonawo kuwedzera yako koriori kupisa uye, kana uri kushanda zvakaoma chaizvo, yako inokurumidza kupera , kana kuti makorikiti muviri wako unopisa mushure mekuita basa rako kuti udzokere kune wakajairika.
Chechitatu, kushanda kwako kunonakidza uye kune zvakawanda zvakasiyana. Iwe unogona kuita kusundira-kurura miitiro nenzira dzakasiyana-siyana. Iwe unogona kuparadzanisa muviri wako wakaderera uri muitiro we-push-pull, uchishanda quads rimwe zuva uye glutes uye hamstrings pane rimwe zuva.
Ikokunyengedza ndechekushandura kushanda kwako kwemavhiki matanhatu kusvika ku12 kuti urege kudzirova hombe , iyo inogona kuvhara kuora kwako.
Iwe unogona kuita purogiramu-kuruka maitiro kwemavhiki mashomanana uye shandura kune imwe nzira yekudzidzisa yakadai sepiramidi yekudzidzira kana kupikisa mapoka emasumbu. Iwe unogona kutoshandura zvimwe zvakanyanya uye kudzokera kumashure kwekushanda kwemuviri muviri, izvo iwe unogona kuita kusvika 3 isiri yezviitiko zvevhiki.
Chimwe chezvandinoda ndechekudzidzira dunhu nokuti basa rinoenda nokukurumidza uye ndinowana cardio yangu yose panguva imwe chete.
Kune nzira dzakawanda dzekudzidzisa, iwe haumbofaniri kuita zvakafanana nekushanda nguva nenguva, kana pamwe kana iwe unenge wakavhiringidzwa nekurema nekudzidzira uye kufanana nekuchinja zvinhu.