Simba Kudzidzisa Mazano uye Mabasa

Chirongwa Chekurevedza Weight

Vakawanda vedu tinoziva kuti cardio inokosha pakuwana kukodzera uye kurasikirwa nehumwe uremu , asi izvo zvausingazivi ndezvokuti kukosha kudzidzisa kunorevei kana zvichiitika pakuwana kuonda uye kupisa mafuta .

Chikamu chekureruka kudzidzisa hachisi nguva dzose kupisa sezvikori zvakawanda mune imwechete se cardio uye, zvechokwadi, cardio inokosha kuti ure kurasikirwa . Zvisinei, kana iwe uchida chaizvo kuchinja muviri wako nekuita mutsauko, unoda kusimudza zvisikwa.

Chii Chinonzi Weight Training?

Kuwedzera kwekudzidzisa kunosanganisira kushandisa imwe nzira yekudzivirira kuita zviratidzo zvakasiyana-siyana zvakagadzirirwa kupikisa mapoka ako ose emasumbu, kusanganisira chifuva chako, shure, futi, biceps, triceps, core, uye pasi pasi.

Mhedziso ndeyokuti, kana iwe ukashandisa kushorwa kudarika muviri wako unowanzobata, mishonga yako inowedzera, pamwe chete nemapfupa ako uye zvigunwe zvinogunzva, zvose pavanenge vachivaka mishonga yakaonda mutsvuku.

• Chii Chinonzi Muscular Strength? Heino Maitiro Aungaita Kuti Uwane Fitter uye Wakasimba

• Weight Training Equipment

Iyo yakasvibiswa nemisumbu yemaviri inowedzera kushandiswa kwemagetsi kudarika mafuta, zvinoreva kuti iwe unopisa makoriki akawanda zuva rose, kunyange kana iwe usingashandisi.

Kurema kwekudzidzira hakurevi kuti unofanirwa kushandisa zvinhu zvakadai semarara kana mishonga, kunyange iyo inoshanda. Chinhu chipi nechipi chinopa kupikisa chinogona kuita basa-kusimudza mabhande, barbells, sore rinorema, kana, kana uri wekutanga , muviri wako uremu hunogona kukwana kuti utange.

Zvakanakira Kurovedza muviri

Kazhinji kazhinji, vanhu vanodarika zviyero zvichienderana necardio, kunyanya vakadzi vanozvidya mwoyo pamusoro pekuvaka masimba. (Ndiyo kunetseka iwe unogona kuisa pamusana nokuti vakadzi vazhinji havaiti huwandu hwe testosterone hunodiwa kuvaka masimba makuru.)

Kana iwe wakaneta kutanga chirongwa chekusimbisa simba, zvinogona kukukurudzira kuziva kuti kusimudza zvigadziko zvinogona kuita zvakawanda zvakanyanya mumuviri wako kupfuura iwe ungazviona, kusanganisira:

• Batsira kusimudza metabolism yako - Utsi hunopisa makoriki akawanda kupfuura mafuta, saka hunyanya huzhinji huri, huwandu huwandu huchapisa zuva rose.
• Simbisa mapfupa, kunyanya kukosha kuvakadzi
• Simbisai mishonga-Sezvatinokura, tinoda kuchengetedza maitiro edu nemira, uye muviri wakasimba unogona kukubatsira iwe kuti uite izvozvo.
• Kukuita wakasimba uye kuwedzerwa kusimba kwemwoyo-Izvi zvinoita kuti mabasa ezuva nezuva ave nyore.
• Inokubatsira kuti urege kukuvadzwa
• Wedzera chivimbo chako uye kuzviremekedza
• Kuvandudza kubatana nekuenzanisa

Kutanga nemasimba ekudzidzisa kunogona kuvhiringidza. Ndezvipi zvaunofanira kuita? Vangani vanogara uye vanodzoka? Iwe unofanira kusarudza zvakadini? Kuziva kupindura mibvunzo iyi inokosha kunogona kukubatsira kuti uitwe nehurongwa hwakanaka, hunoita basa.

Nheyo dze Weight Training

Paunenge uchangotanga nokudzidziswa uremu, zvakakosha kuziva ruzivo rwemasimba ekudzidzisa mazano .

Izvi ndizvo zvakananga uye zvinogona kubatsira pakudzidza kuti ungagadzirisa sei kushanda kwako, kuitira kuti iwe unogara uchifambira mberi uye uchidzivirira kuora kurasikirwa plateaus .

1. Kuwedzeredza : Chinhu chokutanga chaunoda kuita kuti uwedzere mishonga yakaonda mishonga inoshandisa kushorwa kunopfuura maronda ako anoshandiswa. Izvi zvinokosha nokuti kana uchidaro, kana muviri wako uchikwanisa kuita, saka iwe unofanira kuwedzera basa rako kuti usachengete mapaundi. Mune mutauro wakajeka, izvi zvinoreva kuti iwe unofanira kunge uchisimudza kuwanda kwakakwana zvokuti iwe unogona kungopedzisa nhamba yaunoda yepamusoro. Iwe unogona kukwanisa kupedzisa rep yako yekupedzisira nedambudziko, asiwo nefomu rakanaka.
2. Kufambira mberi : Kuti udzivise mapafa kana kuchinja , unoda kuwedzera simba rako nguva dzose. Iwe unogona kuita izvi nekuwedzera huwandu hwekusimudza hutsika, kushandura yako seti / reps, kuchinja maitiro, uye / kana kuchinja rudzi rwekumanikidza. Iwe unogona kuita izvi kuchinja kwevhiki nevhiki kana pamwedzi.
3. Kunyatsojekesa : Izvi zvinoreva kuti unofanira kudzidzisa chinangwa chako. Kana iwe uchida kuwedzera simba rako, chirongwa chako chinofanira kugadzirwa chakakomberedza chinangwa ichocho (semuenzaniso, chitima ine zviremera zvakaremerera pedyo ne1 RM yako, kana 1 rep max ). Kuti uremerwe uremu, iwe ungada kuisa pfungwa pakudzidzisa kwedunhu , sezvo izvo zvingakupa iwe wonyanyisa bhadha wako.

1. Zororo uye Kudzorera : Mazuva okuzorora anonyanya kukosha semazuva ekudzidza. Iko panguva yekuzorora idzi nguva iyo mishonga yako ichikura uye ichichinja, saka iva nechokwadi chokuti hausi kushanda zvakafanana musumbu mapoka mazuva maviri mushure.

Kutanga Nechipfuva Chekuita

Kana iwe uri wekutanga, tanga nehutano hwekushanda kwesimba simba kuti uvakire nheyo yakasimba mumatambudziko ako ose. Kutora nguva ino kuchakubatsira iwe kuongorora kusimba kupi zvako kwaunako, uye chero nyaya ipi zvingangodaro iwe unogona kutarisana nachiremba wako, uye kudzidza zvidzidzo zvekutanga zvaunoda kuti uve nesimba, muviri wakakodzera. Danho rako rokutanga nderokuona kwaunenge uchizoita.

Zvakanakira Kuwana Gym

Iwe haufaniri kujoina chikwata chekuzvidzivirira kuti uwane simba rakakura rokurovedza muviri, asi kune zvimwe zvinobatsira kuita saizvozvo:

• Kuwana kune zvakasiyana-siyana zvemichina nemichina yausingazokwanisi kutenga muimba yekuzvidzivirira pamusha
• Vadzidzisi vega uye dzimwe nyanzvi kukuratidza kuti ungashandisa sei mishonga yakasiyana
• Kusiyana-siyana: Iwewo unokwanisa kuwana makirasi, iyo inofadza nzira yekudzidza kusimudzira zvisikwa.

• Pukisa Mushure Mokudzoka Nezvombo NeChetera Rakashandiswa

• Chronic Chronic Conditions Weight Training Inogona Kuvandudza

• Zviri nyore kubatisisa zvinangwa zvako: Paunoenda kumitambo yekurovedza muviri, hapana chaunofanira kuita kunze kwokushanda, asi iwe une zvakawanda zvinokanganisa kumba.
• Simba : Unowanzowana simba guru kana iwe wakakomberedzwa nevanhu vachiita zvimwechetezvo zvauri kuita-chimwe chinhu chaunogona kurasa kumba.

Zvechokwadi, pane mari yekubatanidza gym, pamwe nekuwana imwe inofanirwa uye yakanaka. Zviri nyore chaizvo kuti ujoye gym uye usamboenda, saka icho chinhu chaunofanira kufunga.

Makomborero Okushanda Pamba

• Unyanzvi: Unokwanisa kushanda apo unoda pasina kutakura bhegi uye kutyaira kupi zvako.
• Zvamunoita: Unogona kushanda pane chero zvaunoda uye usingafaniri kuzvifungira iwe nevamwe vachitarisa iwe (chimwe chinhu chinogona kubatsira vanhu avo vanowanzozviziva).
• Affordability : Unogona kuwana basa rakakura nemidziyo miduku.
• Kugadzikana: Pamba, unogona kufambisa pakudzidzira chero nguva, naizvozvo haufaniri kuramba uchiisa purogiramu yakatarwa (kunze kwekuti unoda).

Kana zviri zvisingabatsiri, iwe unofanirwa kunge uine chido chekuita kunze kwekumba (pane nguva dzose chimwe chinhu chekuita kunze kwekushanda), uye iwe unofanira kuedza zvakaoma kuti uwane zvitsva iwe unogona kuwana nyore nyore mukutamba .

Sarudza Kushora Kwako

Zvichienderana nezvamunosarudza kuita, zvisarudzo zvako zvekushandisa zvichasiyana, asi sarudzo dzakawanda dzinosanganisira:

• Hapana Zvishandiso : Haufaniri kutanga nemhando ipi zvayo kana iwe uri mutangari kana iwe uri mune bhajeti uye unoda kutanga nyore. Iko -No-Weight Workout inokupa mazano ekuti iwe unogona sei kushanda pasina chero midziyo zvachose.
• Kurwisana Mitsara : Izvi zvakakosha zvekushandisa kumba uye vanofamba, uye iwe kazhinji unozviwana pavanonyanya kumira. Inogona kushandiswa kune zvakasiyana-siyana-muviri muviri.
• Dumbbells : Izvi zvinodhura, kunyange pane zvakawanda zvingakwanisika. Iwe pachakupedzisira unoda kuwana zvisikwa zvakasiyana-siyana, asi iwe unogona nyore nyore kutanga nematatu matatu ezvinyunyuta: Chiedza chakaiswa (3 kusvika ku5 mapaundi kuvakadzi, 5 kusvika ku8 mapaundi kuvanhu), chidimbu chakaiswa (5 kusvika 10 pounds kumadzimai, 10 kusvika ku15 mapaundi kuvanhu), uye inorema (10 kusvika ku20 mapaundi yevakadzi, 15 kusvika ku30 mapaundi kuvanhu).
• Machine : Unogona kutenga gym machine kana kushandisa michina yakasiyana-siyana inowanikwa mumitambo, kana uri nhengo.
• Kettlebells : Kana uchiziva kuti ungashandisa sei zvakanaka, kettlebells dzakanaka pakuvaka simba nekutsungirira. Zvakanakisisa kuwana murairo kubva kune unyanzvi usati wavashandisa, zvakadaro.

Sarudza Maitiro Aunoita

Iwe une chigadziro chako chakagadzirirwa, ikozvino inguva yekusarudza anenge masere kusvika gumi, izvo zvinobuda kune rimwe basa rimwe nerimwe pamusana boka. Shandisa urongwa huri pasi apa kuti usarudze zvishoma mushure mekuvhidzira rimwe nerimwe musumbu boka kuti utange. Pamusoro pemisungo mikuru, sebhokisi, shure, nemakumbo, iwe unogona kazhinji kuita zvinopfuura rimwechete. Izvi zvinosanganisira zvinhu zvakasiyana-siyana zvekushandisa, saka unogona kusarudza kubva pane zvauripo.

• Bhokisi : Chest presses, chest flies, pushups, bench press
• Dzoka : Imwe mutsara wesimbi, miviri miviri yehondo, lat pulldowns, reverse nhunzi, kumashure zvakare
• Mafudzi : Pamusoro pemichina yepamusoro, inokonzerwa nekusimudza, mberi kunomuka, mitsetse yakarurama
• Biceps : Dumbbell biceps curls, nyundo dzemakumbo, makanda emakanda, kushandiswa kwema-curls
• Triceps : Kureva nhema triceps kuwedzera, kugara zvakakura, triceps kudivi, kickbacks
• Muviri Wakadzika : Zvikwata, mapapu, kufema, mhuru inomutsa, makumbo emakumbo, kutsika
• Abdominals : Ball crunches, mapuranga ane bandinendi, mapuranga, mabhasi mabvi pabhola

Kunyange kana iwe uchitarisa pane imwe nhengo yemuviri, taura kuti uine kubhururuka kwemafu kana kurasikirwa namafuta mukati mehudyu, zvakakosha kushanda mapoka ako ose. Simba kuderedza hakushandisi , saka kuita zvigunche zvekwamaoko ako kana kumakumbo kumakumbo ako hazvizokubatsiri kuzadzisa chinangwa chako. Basa rinorevei kuvaka zvipembenene zvinyama zvitsvuku uye zvinopisa makoriki akawanda.

Nyanya nyanzvi dzinokurudzira kutanga kubva nemakungu enyu makuru uye mushure mokunge muchienda kune maduku. Zvinonyanya kukurudzira zviito ndezvizvi zvakaitwa nemapoka ako makuru emasumbu, uye iwe unoda zviduku zvako zviduku kuti uwane zvakanyanya pane izvi zvidzidzo. Asi usanzwa uchitapudzwa neizvozvo. Iwe unogona kuita maitiro ako pane chero zvaunofunga kuti iwe unoda, uye kuchinja urongwa inzira yakanaka yekuzvidzivirira iwe nenzira dzakasiyana .

Sarudza Reps yako uye Sets

Wakafungidzira zvidzidzo zvaunofanirwa kunge uri kuita, asi zvakadini nehuwandu hwemasero uye kudzokorora? Chisarudzo chako chinofanira kunge chakavakirwa pane zvinangwa zvako. IAmerican College of Sports Medicine inokurudzira 4 kusvika ku6 kudzokerazve simba uye hypertrophy, 8 kusvika ku12 dzinodzoka nokuda kwemasimba musimba uye 10 kusvika ku15 dzinodzokera musimba kutsungirira. Vanokurudzirawo imwe yega yega yega yega yekuita kuneta kana iwe uchizoona kuti vanhu vazhinji vanoita anenge 2 kusvika ku3 sezvikamu zvekushanda kwega kwega. Kazhinji:

• Nokuda kurasikirwa kwemafuta : Rimwe chete kune 3 setsva ye10 kusvika ku12 inoshandisazve uremu hwakakwana zvokuti iwe unogona kungopedzisa reps inoda.
• Kuwana musimba : Matatu matatu kana kupfuura ematanhatu matanhatu kusvika kune makumi matanhatu anodzoka kuneta. Kune vanotanga, tipei mavhiki mashomanana ekugadzirisa matambudziko musati maenda kune ino. Iwe unogona kudikanwa pane nzvimbo yezviito zvakawanda.
• Nokuda kwehutano nekutsungirira : Chimwe chezvikamu zvitatu kubva pa12 kusvika ku16 zvinoshandisazve uremu hunorema zvokuti iwe unogona kungopedzisa zvakadzoka zvakare.

Kuzorora Pakati Pokurovedza

Chimwe chikamu chokurovedza haisi kungoita maitiro, ndiko kuzorora pakati pezviito. Izvi zvinouya nechiitiko, asi mutemo mukuru ndeyekuti, yakakwirira reps, shorter the rest. Saka, kana uri kuita zvekare 15, unogona kurara kwemaminitsi makumi matatu kusvika makumi matanhatu pakati pekudzidzira. Kana iwe uchisimudza zvakanyanya, taura 4 kusvika ku6 reps, unogona kudiwa kusvika kumaminitsi maviri kana kupfuura.

Kana ukasimudza kukonzera kuneta, zvinotora mavhareji emaminitsi maviri kusvika mashanu kuti mishonga yako igare panzvimbo yakatevera. Paunenge uchishandisa kuwedzera kwekuyera uye kudzokororazve, zvinotora pakati pemaminitsi makumi matatu neminiti kuti misungo yako igare. Kune vanotanga, kushanda kuneta kunenge kusingadi, uye kutanga kusimba kwakanyanya kunogona kutungamirira pakuwandisa kwenguva refu-kuora muviri kusuruvara.

Kuzorora Pakati Pekushanda

IAmerican College of Sports Medicine inokurudzira kudzidzisa boka rimwe nerimwe remasumbu maviri kusvika katatu pavhiki. Asi, nhamba dzenguva dzaunosimudza vhiki imwe neimwe dzichatsigira nzira yako yekudzidzisa . Kuti hutendere hugadzirise uye hukure, iwe unoda maawa makumi mashanu ekuzorora pakati pezvidzidzo zvekugadzirira. Kana iwe uri kudzidzisa pane zvakasimba , tora nguva refu.

Kusarudza Kurema Kwako

Kusarudza kuwanda kwekusimudza kunowanzoenderana nekuwanda kwemashure uye kuisa iwe uri kuita. Mutemo mukuru ndewekusimudza zvakakwana kuwanda kwekuti iwe unogona kungopedzisa nhamba yaunoda yekudzoka. Mune mamwe mazwi, iwe unoda kuti kupedzisira kupedzisira kuva yekupedzisira rep iwe unogona kuita nefomu yakanaka.

Zvisinei, kana iwe uri wekutanga kana kuti une chirwere kana hutano, unogona kunge uchinge urege kuneta zvakakwana uye ungowana uremu hunoita kuti iwe uite pane zvaunokwanisa kuita.

Saka, unoziva sei kuwanda kwehutano hwaunoda kupikisa muviri wako?

Mazano Okusarudza Zvishamba Zvako

• Iyo yakakura miviri, inoremedza kukosha: Misumbu ye glutes, mahudyu, chifuva, uye kumashure zvinogona kutakura zvinorema kukura kupfuura zviduku zviduku zvemafudzi, maoko, asi, uye mhuru. Saka, somuenzaniso, iwe unogona kushandisa anenge mapaundi makumi maviri kana makumi maviri pamakwikwi uye mapaundi 10 kusvika ku15 pamapurani emapfupa.
• Iwe pachako unowanzosimudza huwandu hwemashini pamushandi pane kune dumbbells: Nemichina, iwe unowanzoshandisa zvombo zviviri kana mapaviri maviri ezvidzidzo nguva, neine dumbbells, nhengo imwe neimwe inoshanda ichizviriritira. Saka, kana iwe ukakwanisa kubata makirogiramu makumi matatu kana makumi mana pamapurani emichina yepamusoro, iwe unokwanisa chete kugadzirisa mapepa makumi maviri kana makumi maviri pamadumbbell.
• Kana iwe uri wekutanga, zvakakosha zvikuru kutarisa pane fomu yakanaka kunze kwekusimudza masero akaremara.
• Iva wakagadzirira kuedza uye kukanganisa: Zvinogona kutora maitiro akawanda kuti uone kuwanda kweunoda.

Nzira yakareruka yekuona kuti uremu hunorema hupi hunofanira kushandiswa pane imwe neimwe yekusimudza ndofungidzira.

Heino Ndeipi Kutanga

1. Sarudza uremu hunorema uye uite sechidziro-chakanaka chekushanda kwechisarudzo chako, chinangwa chinoda kusvika 10 kusvika ku16 kudzokorora.
2. Kuti uise mbiri, wedzera uremu hwako ne 5 kana kupfuura mapaundi uye ita nhamba yako yekuita yekudzokorora . Kana iwe uchikwanisa kuita zvakawanda kupfuura iwe waunoda uwandu hwenhare, iwe unogona kutora mutoro wakaremera uye uchienderera mberi, kana kungoita zvinyorwa zveizvi pane zvekuita.
3. Munawo wose, iwe unofanirwa kunge uchisimudza uremu hwakakwana zvokuti iwe unogona kungoita izvo zvakada kudiwa. Iwe unofanirwa kuve wakanetseka nemhinduro yekupedzisira, asi uchikwanisa kuipedzisa nefomu yakanaka.

Ramba uchifunga kuti zuva nezuva rakasiyana. Mamwe mazuva iwe uchasimudza uremu kupfuura vamwe. Ndiyo nzira iyo muviri unoshanda, saka teererai uye ita zvose zvaunogona.

Sample Workouts kuedza

• Abs Absinter and Back Workout
• Total Body Dumbbell Workout
• Mutangare Muviri Wose - Nhamba 2
• Mutambo Wokutanga Wemuviri Wokutanga
• Mutangari weMuviri Wekudzidzira

Mazano Okuita Basa Rakanaka

Usati watanga pakugadzirisa zvaunogara uchiita, chengeta zvishoma pfungwa huru mupfungwa:

1. Nguva dzose ushamwari usati watanga kusimudza zvisikwa. Izvi zvinobatsira kuti mishonga yako idzike uye kudzivirira kukuvara. Iwe unogona kushamwaridzana nechiedza che cardio kana nekuita chiedza chega yega yega yega kusati waenda kunorema zviremba .
2. Simudza uye udzikise zvimedu zvako zvishoma nezvishoma. Usashandisa nguva yekusimudza uremu. Kana iwe uchifanira kushambira kuti uwane uremu, mikana uri kushandisa unorema kwazvo.
3. Fema . Usatora kufema kwako, uye iva nechokwadi chokuti uri kushandisa zvakakwana kufamba kwekufamba mukati rose.
4. Simuka zvakananga . Teerera kutarisa kwako, uye uite wako abs mune zvose zvaunofambisa uri kuita kuti uchengetedze kuvhara uye kudzivirira musana wako.
5. Gadzirira kusuruvara. Zvakajairika kuti uve neshungu pose paunoedza basa idzva.

Kuwana Mamwe Kubatsira

Nhanho yako yekutanga pakugadzira chiitiko ndeyekusarudza maitiro ekutsvaga mapoka ako ose emasumbu uye, zvechokwadi, akagadzira imwe rudzi rwepurogiramu . Iwe une zvakawanda zvekusarudza zvingakubatsira iwe pamwe chete:

• Hira Murayiridzi Wega
• Edza Kumba Kushanda Mavhidhiyo
• Shanda Nesangano Rekushandisa Pamunhu Wemunzvimbo Ino
• Edzai Fitness App

Kuwana Mamwe Kubatsira

Nhanho yako yekutanga pakugadzira chiitiko ndeyekusarudza maitiro ekutsvaga mapoka ako ose emasumbu uye, zvechokwadi, akagadzira imwe rudzi rwepurogiramu . Kana uropi hwako huchivhuvhuta pangariro, une zvakawanda zvekusarudza:

• Hira Murayiridzi Wega
• Edza Kumba Kushanda Mavhidhiyo
• Shanda neInternet Personal Trainer
• Edzai Fitness App

Kana Uri Wakazviita-Iwe-Iwe pachako

Kune vanotanga , iwe unoda kusarudza mairi masere ekurovedza, anobuda kune rimwe rinodzidzira rimwe nerimwe musasa boka.

Izvo zvinyorwa pasi apa zvinopa mienzaniso. Hezvino zvaunofunga: Sarudza zvishoma kana rimwe chiito pamusana wevasisi kuti utange. Pamusoro pemisungo mikuru, sebhokisi, shure uye nemakumbo, unogona kazhinji kuita zvinopfuura kwekudzidzira imwechete:

• Chifukidzo : bhenikeri press , chest press press machine , chest presses ne dumbbells , pushups
• Dzoka : rimwe rutsanga rwemashure, zvinyorwa kumashure , lat pulldowns
• Vafudzi : mapepa epamusoro , kusimudza mushure , mberi kumutsa
• Biceps : bicep curls , nyundo dzemakumbo , makanda emakanda

• Triceps : kutora zvinyorwa , tsvina , kickbacks
• Muviri wezasi : squats , mapapu , mishonga yemakumbo emakumbo , kufa , mhuru inomutsa
• Abdominals : crunches , reverse crunches , woodchops , pelvic tilts

Unoda here kutotanga kuita basa? Ndine musana wako.

Yakagadzirirwa-Yakashanda Workouts

• Abs Absinter and Back Workout
• Total Body Dumbbell Workout
• 15-30 Minute Basa Rokufambira
• Zvimwe zvekushanda kweVatangi

Kuenzanisa kweZvidzo

• Iva nechokwadi chokuti iwe unosarudza zvishoma kubasa rimwechete kune rimwe boka guru revanhu vemasumbu.
• Mishonga kumabasa inosanganisira: Chest, back, shoulder, biceps, triceps, quadriceps, hamstrings, mhuru, uye mimba.
• Kana iwe uchisiya boka rimwe remasumbu kunze, izvi zvinogona kukonzera kusaenzana mumatumbu ako uye zvichida kutungamirira kukuvara.

Nyanya nyanzvi dzinokurudzira kutanga kubva nemakungu ako makuru uye mushure mokunge uchienda kumapoka mashoma emasumbu. Izvo zvinoshandiswa zvakanyanya zvinoshandiswa ndezviya zvakaitwa nemapoka ako makuru emasumbu uye iwe unoda zviduku zvako zviduku kuti uwane zvakanyanya pane izvi zvidzidzo. Asi, usanzwa uchitapudzwa neizvozvo. Iwe unogona kuita maitiro ako mune chero zvaunofunga kuti iwe unofarira uye kuchinja urongwa inzira yakanaka yekuzvidzivirira iwe nenzira dzakasiyana .

Vakawanda Vanodzoka / Vanoisa Kuita

Wakafungidzira zvidzidzo zvaunofanirwa kunge uri kuita, asi zvakadini nehuwandu hwemasero uye kudzokorora? Chisarudzo chako chinofanira kunge chakavakirwa pane zvinangwa zvako. IAmerican College of Sports Medicine inokurudzira 8-12 reps ye simba musimba uye 10-15 reps for muscular endurance. Vanokurudzirawo zvishoma 1 sega yega yega yega yekuita simba kuneta asi iwe uchaona kuti vanhu vakawanda vanoita anenge masereji maviri ega yega yega yega.

Kazhinji:

• Kurasikirwa kwemafuta : 1-3 masereji 10-12 anotorazve kushandisa masero akawandisa zvokuti UNOGONA kupedza reps inoda.
• Kuwana musimba : 3+ setsva ye 6-8 reps kuneta. Kune vanotanga, tipei mavhiki mashomanana ekugadzirisa matambudziko musati maenda kune ino. Iwe unogona kudikanwa pane nzvimbo yezviito zvakawanda.
• Nokuda kwehutano nekutsungirira : 1-3 seti ye 12-16 reps inoshandisa masero akawandisa zvokuti UNOGONA kupedza zvakadzoka zvakare.

Inguva Yakadii Yokuzorora Pakati Pokuvhiya / Basa Rokuita

Izvi zvichange zvichienderana nechinangwa chako. Kuwedzera kwepamusoro (kureva,, pakusimudza kunorema) basa rinoda nguva refu. Kana ukasimudza kukonzera kuneta, zvinotora mavhareji emaminitsi maviri kusvika kumashanu kuti misungo yako igare panzvimbo yakatevera. Paunenge uchishandisa kuwedzera kwekureruka uye kudzokororazve, zvinotora pakati pemaminitsi makumi matatu neminiti imwe kuti mishonga yako igare.

IAmerican College of Sports Medicine inokurudzira kurovedza boka rimwe nerimwe remasumbu 2 kusvika katatu pavhiki. Asi, nhamba dzenguva dzaunosimudza vhiki imwe neimwe dzichatsigira nzira yako yekudzidzisa . Kuti hutendere hugadzirise uye hukure, iwe unoda maawa makumi mashanu ekuzorora pakati pezvidzidzo zvekugadzirira.

Kana iwe uri kudzidzisa pane zvakasimba , tora nguva refu.

Kwokuenda Kunoshanda

Iwe haufaniri kujoina gym kuti uwane simba rakakura rokudzidzira basa. Chimiro chekuita zvepamuviri chakanaka nokuti iwe uchave nekugona kwemaviri emishonga uye zvisikwa zvepachena , saka une zvakawanda zvakasiyana. Kana iwe uchinge uine chikwata chekurovedza, chinhu chakanaka chekuisa mhando dzose dzezvigadzirwa mumutambo wako wekushanda zvekusiyana. Dzidza zvakawanda pamusoro pezviremba zvisingabatsiri nemichina .

Kana ukasarudza kushanda pamba , tarira zvinhu zvishomanana zvaungada kufunga nezvekutenga:

• Kurwisana kwemasangano kune madhora 6 kusvika ku $ 15. Izvo zvidiki, chiedza, kufamba zvakanaka, uye iwe unowana muviri wakakwana wekudzidzira muviri nawo.
• Dumbbells haina mari shoma uye iwe unogona kuita zvakasiyana-siyana zvekuvhidzira navo. Wanawana paZvi Target yako kana Walmart. Zvimwe zvingasarudzwa zvinosanganisira barbell set, ibhizimisi , uye / kana bhenji reremu.
• Bhora rekushandisa rinogona kushandiswa kwezvinhu zvose kubva pamusana webasa kusvika kubhenje rekureruka uye inzira yakanaka yekushanda pakurongeka nekusimbiswa paunenge uchivaka simba nekutsungirira.
• Nokuwedzera, ona Home Fitness Equipment

Nzira Yokufananidza Nayo Kuwanda Kwakareba Sei Kusimudza

Kusarudza kuwanda kwekusimudza kunowanzoenderana nekuwanda kwemashure uye kuisa iwe uri kuita. Mutemo mukuru ndewekusimudza zvakakwana kuwanda kwekuti unokwanisa KUZA chete nhamba yaunoda yepamusoro. Mune mamwe mazwi, iwe unoda kuti kupedzisira kupedzisira kuva yekupedzisira rep iwe unogona kuita nefomu yakanaka.

Zvisinei, kana iwe uri wekutanga kana kuti une chirwere kana hutano, unogona kunge uchinge urege kuneta zvakakwana uye ungowana uremu hunoita kuti iwe uite pane zvaunokwanisa kuita.

Saka, unoziva sei kuwanda kwehutano hwaunoda kupikisa muviri wako?

Mazano Okusarudza Zvishamba Zvako

• Iyo yakakura miviri, inoremedza kuremera -Misungo ye glutes, mahudyu, chifuva, uye kumashure zvinogona kutakura zvinorema kukuresa kupfuura zviduku zviduku zvemafudzi, maoko, abs uye mhuru. Saka, ini ndinowanzoshandisa mapepa gumi nemashanu kana makumi maviri emakwikwi uye 10-15 mapaundi pamapurani emapfupa, kuti ndikupei pfungwa.

• Iwe unowanzosimudza huwandu hwemashini pamashini pane kune dumbbells - Nemichina, iwe unowanzoshandisa zvombo zviviri kana mapaviri maviri ezvidzidzo panguva, neine dumbbells, rimwe nerimwe rimwe nerimwe rinoshanda zvakasununguka. Saka, kana iwe ukakwanisa kubata makirogiramu makumi matatu kana makumi mana pamapurani emichina yepamusoro, iwe unogona kungokwanisa kubata mapepa gumi nemashanu kana makumi maviri.
• Kana iwe uri wekutanga, zvakakosha zvikuru kutarisa pane fomu yakanaka kunze kwekusimudza masero akaremara.
• Zvinogona kutora maitiro akawanda kuti uone kuwanda kweunoda

Nzira yakareruka yekuziva kuti uremu hunorema hupi hunofanira kushandiswa pane umwe neumwe kusimudzira ndekufungidzira (kwete nesayenzi, huh?).

Heino Ndeipi Kutanga

1. Sarudza chiremera chechiedza uye ita ushamwari hwakasarudzwa hwekushanda kwako sarudzo yako, inotarisa kusvika 10 kusvika ku16 kudzokorora.
2. Kana uchitarisa 2, wedzera uremu hwako ne5 kana kupfuura mapaundi uye ita nhamba yako yekufunga yekudzokorora . Kana iwe uchikwanisa kuita zvinopfuura chidimbu chako chaunoda, unogona kutora mutoro wakaremera uye ramba uchingoita zvinyorwa zvekuita kwako.
3. Pakati pese, iwe unofanirwa kunge uchisimudza kuwanda kwakakwana kuti UNOGONA kuita zvido zvaunoda. Iwe unofanirwa kuve wakanetseka nemhinduro yekupedzisira, asi uchikwanisa kuipedzisa nefomu yakanaka.

Ramba uchifunga kuti zuva nezuva rakasiyana. Mamwe mazuva iwe uchasimudza zvakanyanya kudarika vamwe. Ndiyo nzira iyo muviri wekare unoshanda, saka teererai uye ita zvose zvaunogona.