Mavhiki enyu matanhatu ekutanga
Kunyange pfungwa dzako dzingave dzakagadzirira kupindira muchirongwa chekureruka, muviri wako ungasave uri papeji imwe chete. Zvechokwadi, iwe unoda kuzviitira nguva yakarasika, asi iyo haitombogone kunyatsoshanda, kunyanya nekushanda.
Chimwe chezvikanganiso zvikuru zvatinenge taita, pasinei nokuti tiri vatsva kuti tishandise muviri kana kuti tadzoke kubva pakaputsika, tiri kuita zvakanyanya munguva pfupi. Kana iwe wakamboita izvozvo, zvimwe wakapedza vhiki rinoshungurudza kuedza kufamba kunze kwekushandisa zvisizvo chero mishonga.
Iwe unogona nyore nyore kudzivisa marwadzo nenhamo kuburikidza nekudzikira mukati maro. Dzidza kuti ungagadzirira sei muviri wako kuti udzidziswe simba uye kuti ungafambira mberi sei kwemavhiki matanhatu ekushanda.
Mavhiki matanhatu ekutanga
Funga nezvemavhiki matanhatu ekutanga epurogiramu yako sep-pre-nguva yako; nguva yakatarisa yehutano yaunofunga nayo pakudzidza nzira yakakodzera uye fomu, iyo inodzidzira kuita, iyo miviri inoshandiswa kushanda uye kukosha kwakadini kushandiswa.
Yeuka kuti muviri wako unoda nguva yekugadzirisa saka usanetseka pamusoro pokuderedza ure kana kuvaka masimba makuru. Panguva yake mumutambo, iwe pachako hauzooni chero kuchinja kunokosha. Izvozvo zvinotora nguva, saka shingairira kuzviita zvakanaka uye kuwana zvakanyanya kubva pakudzidzira kwega kwega.
Pasi apa mavhiki matanhatu anotarisa kuti unoita sei muviri wako usina kuzviuraya iwe pachako. Aya ndiwo mazano ehuwandu, asi anofanirwa kukubatsira mapeji purogiramu yekutanga kutanga.
Vhiki 1
- Tanga nekudzidzira muviri wakakwana kuitira muviri wako wose
- Sarudza chiito chimwechete mumuviri chikamu (ona Simba Rokudzidzisa )
- Ita sega rimwe re 10-16 reps rekushandisa rimwe nerimwe usingashandisi uremu kana chiedza kuti uenzanise uremu
- Iwe unogona kunge uine shungu zuva rakatevera, saka tora OTC inopesana nekuputika, soak in hot hot and / or get a massage
- Kana uine shungu kwazvo, iwe unogona kushamisika zvishoma, tora zuva rekuzorora zvakare uye udzoke kubasa rako nguva inotevera. Iwe unogona kunge wakaita zvakawanda
- Zorora kwemazuva masere kana maviri usati washanda zvakare
- Ita muviri wako wakakwana nguva dzose 1-2 pavhiki
Vhiki 2
- Rambai nemashandiro enyu akasarudzwa, ikozvino muchiita 1-2 sezvikamu zvega roga
- Wedzera humwe uremu (3-5 mapaundi) pane imwe nguva yega yega kusvikira iwe uchingokwanisa kupedza nhamba yaidiwa ye reps (kazhinji pakati pe10-16)
- Ita basa rako 2 nguva pamwe ne 1 zuva rezororo mukati
Vhiki 3 - 6
- Basa roga roga, ita rimwe rep rep rep exercises rimwe nerimwe. Paunosvika makumi mapfumbamwe nematanhatu, uwedzere uremu (3-5 mapaundi emuviri wepamusoro, mapaundi gumi kusvika pasi) uye udzoke kumashure gumi zvakare. Dzokorora urongwa uhwu hwekuwedzera reps zvino kuwedzerwa uremu nguva imwe neimwe paunenge uchidzokorora kudzokorora
- Muvhiki 3, wedzera imwe imwe yega yega yega yega yega, saka iwe uri kuita zvikamu zviviri
- Muvhiki yechina, wedzera rimwezve chidzidzo chemazana evanhu vatatu masimba masimba ekudzidzisa masangano (ane zuva rimwe chete rokuzorora pakati pekushanda
- Muvhiki 6, wedzera imwezve yega yega yega yega yega yega, kuenzanisa zvitatu
Iwe uchadzidza zvakawanda gare gare pamusoro pezvaunofanira kuita mumavhiki masere anotevera asi, ikozvino, iwe une pfungwa yakawanda yekutangira sei. Kuti uwane mamwe mashoko pamusoro pokusarudza maitiro, uremu uye kuronga mabasa, ona Weight Training 101 .
Kana iwe wakagadzirira, tanga neChikwata Chese Chikwata Chekudzidzisa Kudzidzira kune Vatangi .