Weight Training Training
Kurema kwekudzidzira kunogona kuita zvakawanda pamuviri wako. Inogona kusimbisa masimba, mapfupa, uye maitiro anobatana. Inogona kuvandudza kuenzanisa kwako, simba, uye kubatana uye inogona kukubatsira iwe kupisa makoriki akawanda zuva rose.
Chimwe chezvinhu zvakanakisisa pamusoro pekurevedza muviri ndechekuti pane nzira dzakawanda dzekugadzira chirongwa. Chero ani zvake anogona kuwana chimwe chinhu chichashanda pamusana pehutano hwake, zvinangwa, bhajeti, uye nguva yezvipingamupinyi.
Pasi pane dzimwe nzira dzinowanzogadziriswa pakugadzira purogiramu yako yakakwana yokudzidzisa.
Total Body Weight Training
Kwose muviri kudzidziswa ndiyo nzira iyo vazhinji vedu vanotanga isu patinotanga. Chaizvoizvo, ndeimwe yenzira dzakanakisisa dzokutanga nokuti unoda kuvaka nheyo yakasimba kusigira kufambira mberi kwako. Zvakafanana nekuvaka imba; iwe unoda nheyo yekutanga usati wawedzera kuumbwa, masvingo, denga, nezvimwewo.
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Shandisa Muviri Wako Wakakwirira MuKushanda Kwakakosha uye Kwakakosha
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Tarisa Zuva 10 Zvikamu Zvimwe Zvikwata Zvokushanda Nhete Yako, Hips uye Matatya
Kana zvisina kudaro, chinhu chose chichawira pasi.
The Pros
- Great for beginners . Iwe unokwanisa kutarisa mapoka ako ose emasumbu ane maitiro anobatsira, anoshanda, achibvumira muviri wako wose kukura nesimba uye kukwana pasina kuita zvakawanda zvakanyanya munguva pfupi.
- Kubudirira . Kwose kushanda kwemuviri kunowanzobatanidza maitiro masere kusvika ku12, zvichiita kuti ive nzira yakanakisisa yekushanda zvinhu zvose nenzira isinganyanyi kukosha kune rimwe boka remasumbu. Ndiyo nzira yakakwana yekusimbisa musingaitengi.
- Kuenzanisa . Iwe unoshanda zvose mubasa rimwe chete, naizvozvo boka rose remasumbu rinowana imwe nhamba yekucherechedza, zvichikupa muviri wakaenzana uyo huchazogadzirira kuva wakagadzirira.
- Zvimwe kuchinja . Iwe unongoda kuita zvizere muviri muviri kushanda kaviri kusvika katatu pavhiki, naizvozvo kana iwe ukashaya basa, iwe unogona kugara uchizviitira izvo gare gare vhiki.
The Cons
- Kufambira mberi kusina kukwana . Kutanga nehuwandu hwemasimba emuviri hwakanaka, asi zvakaoma kufambira mberi kana muviri wako wakashandura kune zvauri kuita. Kuwedzera maitiro okuwedzera kunoreva kushanda kwenguva yakareba nekuderedza kudzoka apo iwe uchibuda simba.
- Inogona kuva yakanyanya . Zvichienderana nekuti iwe unogadzirisa sei tsika yako, kushanda muviri wako wose kazhinji pavhiki kunogona kukusiya iwe uchikwevera kana kutotanga kuderedza kana kupisa.
- Inogona kukonzera kukuvara kwekunyanyisa . Nokuti uri kushanda mishonga yako zvakaoma uye kakawanda, izvo zvinogona kutungamirira mukukuvadzwa kwepamusoro kana iwe usingagoni kupa muviri wako nguva yekuzorora zvakakwana kana kuchinja maitiro ako.
Sample Total Body Workouts
- Mutangadzi Wakazara Muviri Simba
- Pakati pe Total Body Strength
- Zvose Muviri Wekudzivirira Blast Workout
- Zvose Muviri Takaisa Simba Rokushanda
Kurwisana neBan Workouts
Iwe haunoda zviyero kuti uwane basa rakakura.
Kurwisana kwemasangano kunopa rudzi rwakasiyana rwekuvhima, kunosanganisira mamwe masimba anodzivirira kuti atarisire kukanganiswa kwebhandi pamabasa ose ega. Zvakakosha kusanganisira maitiro ekufambisa mune mamwe maregi asingabhadhari anoita kuti misungo yako ive yakasiyana nekupindura.
The Pros
- Zvishoma. Mabhandi akareruka uye maduku, unogona kuatakudza zviri nyore mu sutukesi kuti uende kana kuti uvafukidze pasi pemubhedha kana usina nzvimbo yakawanda yekuita basa.
- Inodhura . Mabheji kazhinji anodhura pakati pe $ 10 ne $ 30, zvichienderana nehuwandu hwaunowana uye marashi, zvichiita kuti zvive zvakanaka zvekushandisa zvebhajeti. https: // www. .com / exercise-on-a-budget-1231127
- Inoshandiswa uye inonzwisisika . Iwe unogona kushandisa mabhii kuti ushande muviri wako wose nemhando dzakasiyana-siyana dzekuita sarudzo.
The Cons
- Haunzwisisiki . Kana iwe usingawanzoshandisi kushandisa mabhande, rudzi rwekumanikidzana uye kushungurudzika kunonzwa kusagadzikana pakutanga. Iwe unofanirwa kuvaka kutsungirira nesimba rekukunda kukundikana uku uye kuwana mhinduro.
- Ive inogona kuva yakaoma nekuda kwekuita maitiro matsva . Iwe unofanirwa kuva nechimiro chakanaka kuti uchengetedze zvikwata zvichienda nenzira yakarurama uye usadzivisa kunyengedza, izvo zvingave zvakaoma kune vanotanga.
- Kusanganiswa . Nezvikwata, iwe hauzive chaizvoizvo kuti uri kusimudzira chii, izvo zvinoita kuti zvive zvakaoma kuziva kana uri kufambira mberi.
Sample Resistance Band Workouts
- Kwose Kuramba Kwemumuviri Bhuku Dunhu
- Kurwisana Bhuku Rokuita
- Mutangisi Wemasimba Ose Kuramba Bhuku Rokuita
- Boka Rakadzika Romuviri
Muviri Weight Workouts
Kushandisa zviyereso zvakakosha pakufambira mberi mukurevedza muviri, asi muviri wekuita basa unobatsira.
Kana iwe uchangotanga, muviri wako pachako unogona kuva dambudziko rose raunoda, uye pane nzira dzekuita kuti muviri uite basa zvakanyanya. Kuita chigadzirwa, muviri wose unodzidzisa ndeimwe nzira yekuwana zvakanyanya kubva mumuviri wako kudzidziswa.
The Pros
- Zviri nyore. Pasina chero midziyo, basa rako rinova nyore uye rinotevera kutevera. Hazvina kuoma kuchinja kune zvisikwa zvakasiyana kana zvishandiso, saka unogona kuita zvose munzvimbo imwe.
- Cheap . Muviri wekuita basa rinoponesa iwe pfuma nokuti hauna hanya nemichina.
- Great for beginners and travelers. Kana iwe uchivaronga zvakanaka, unogona kuwana kubasa kwakakura muimba yako yehotera nevatangisi vangawana kuti hapana zviyeuchidzo zvinovabatsira kuti vashandise simba rekudzidzira pasina kuwedzera.
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Simba Rakagadziridzwa uye Kutsungirira Kuedza Kuita Ne Kettlebell
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Edza Nhanho Iri Nechikwata Chikwata Chekushandisa Bhandi Dzako, Nyeredzi, uye Mashuzha
The Cons
- Zvakaoma kufambira mberi. Mumuviri unowedzera kusimba kuburikidza nekupa kuwedzera kukunda kupfuura zvaunokwanisa kuita. Pane imwe nguva, unogona kuona kuti miviri yako yekuita basa haisi kushanda sezvaiwanzoita uye zviri nyore kurova pabani .
- Akaoma kuwedzera kuwedzera . Zviremba zvinowedzera kuwedzera simba kumushandirapamwe, asi kana iwe uchingoshandisa muviri wako zvakaoma kuwedzera kushanda kwekushanda kwako munguva.
- Zvishoma . Muviri wekuita basa unogona kugadzikana. Iwe unogona kungoita maitiro akawanda kudaro nemuviri wako pachedu usati wapedza pfungwa.
Muenzaniso weMuviri Weight Workouts
- 10-Minute Muviri Weight Circuit Workout
- Kwete-Weight Workout Program
- Hapana Chekushandisa Kufambisa Basa
Core Workouts
Kushanda nheyo yako ndiyo imwe yemabasa anokosha kupfuura ose aunogona kuita mumuviri wako. Nheyo yako inobatanidzwa mune imwe sangano rimwe chete raunoita zuva rimwe nerimwe. Kusvetwa, kumira, kufamba, kugara zvese zvinosanganisira chinangwa chako, saka pane chaizvoizvo hauna hutano hwekushanda yako.
Chinhu chakashata chete ndechokuti kushandira nheyo yako haisi iyo inotungamirira ku flat flat . Iwe unotora kubhadhara nekurasikirwa pasi rose mafuta uye, kunyange zvakadaro, chete kana ukashanda zvakasimba uye uine genetics kwavari.
Shandisa nheyo yako maviri kusvika katatu pavhiki kuitira zvikamu zvakanakisisa uye unzwe wakasununguka kuisa maitiro ekutanga mumoto wako kana mamwe masimba ekushanda.
Sample Core Workouts
- Abs uye Basa Guru
- Zvakafambisa Ab Kuedza Kudzidzira
- Abs Absinter and Back
- Best Abs Workout
- Core Exercises on the Ball
- Chinosimbisa Simbisa uye Chengeta
- Dynamic Abs
- Kwete Kushandura Abs uye Back Workout
- Abs Post Postum uye Kubata Basa Guru
- Akamira Ab Workout
- Simba Yakasimba - Inofadza uye Inobatsira Mafudzi Ayo Abs
- Total Core Workout
Dunhu Rokudzidzisa Kudzidzira
Basa rekudzidzisa kudzidzira inzira yakanaka kwazvo yekudzidzisa muviri wako mukuseka, nekukurumidza, nenzira yakakosha. Nekurovedzwa kwenharaunda iwe unobva pane rimwe basa kusvikira kune rinotevera risina zororo mukati, richikupa kushanda kwakasimba kunoita kuti mwoyo uwedzere kuwedzera uye makori anopisa.
Iwe unogona kuita masatikiti emasimba akachena kana, sezvimwe mune mamwe mabasa ari pasi apa, unogona kuunganidza cardio nesimba mune imwecheteyo yekuita basa, kuitira kuti uwane zvakawanda zvakaitwa munguva shoma.
The Pros
- Kubudirira. Izvi zvinokurumidza kufamba, saka unoshanda zvakaoma munguva shoma kwenguva. Izvi zvakanaka kune avo vane purogiramu yakabatikana.
- Fara. Nemhaka yokuti uri kuita zvakasiyana-siyana zvakasiyana-siyana, maitiro aya anowanzova anonakidza kudarika nguva dzose, yakadzikama-dzidzo yekudzidzira.
- Kubudirira. Nokuti uri kushanda pakakwirira, iwe unopisa makoriri akawanda uye iwe unotora mushure mokunge wapera , izvo zvinoreva kuti iwe unopisa makoriki akawanda mushure mekunge wakadzidzira.
The Cons
- Ive kuoma kune vanotanga. Basa rekudzidzisa kudzidzira rinogona kuva rakasimba, saka vatangadzi vangavawana zvishoma zvisinganzwisisiki pakutanga.
- Zvinogona kutungamirira pakuwedzeredza. Kuwanda kwekudzidzira kwekufambira, kunyanya kukwirira kwepamusoro-soro kwedzidzo , kunogona kukonzera kukuvadzwa kwepamusoro uye kunyanya kudzidzira .
Muenzaniso Wekudzidzisa Kudzidzira Basa
- Basa Rokudzidzisa Kudzidzira - Cardio uye Simba
- Timesaver Circuit Workout - Cardio uye Strength
- One Hour Killer Cardio uye Simba Circuit
- Simba Nesimba Kufamba Dunhu
- Fat Burning Simba uye Cardio Dunhu
- Yose Muviri weKarori-Burning Circuit
- Lower Body Circuit Blast
- Mutumbi Wakadzika Cardio Blast
- Cardio Strength Circuit Challenge
- Yakazara Gym Circuit Workout
Kuparadzanisa Weight Training Training
Kupatsanurana kunowanzozivikanwa musimba rekudzidzisa nokuti vanopa zvishoma zvishoma kune buck yako. Panzvimbo yekushongedzerwa nemumwe chete kana maviri maitiro ekusimbisa mushure, unogona kuita maitiro akawanda uye, nokudaro, wedzera zvakanyanya kudzidzisa kwako uye shanda masimba ako nenzira dzakasiyana-siyana.
Mhedzisiro huru pakati pemhando iyi yekudzidziswa uye mapurogiramu ehutano ehusepo, kutanga, kuwandisa kwekuisa kwaunoisa pamisungo yako uye, yechipiri, nguva yaunofanira kudzidzisa.
The Pros
- Nguva-inobudirira . Kusvetura kushanda kwako kunoreva kuti uri kushanda mashoma emapoka mapfumo pasi panguva imwe chete, izvo zvingatungamirira kushanda kwenguva shoma. Aya maitiro mashomanana anoreva iwe unogona kuyananisa ne cardio workouts , kuitira kuti iwe uchengetedze nguva iwe uchikodzera mubasa rako rese.
- Kubudirira . Nokuti uri kuparadzanisa kushanda kwako, unogona kupedza nguva yakawanda pamasumbu ako ari kushanda. Izvozvo zvinoreva kuti iwe unogona kuwedzera zvidzidzo zvitsva uye kuwedzera simba rekushanda kwako, izvo zvinotungamirira kumigumisiro yakanaka.
- Zvimwe zvakasiyana . Pane nzira dzakawanda dzekuparadzanisa kushanda kwako, une nzira dzisingagumi dzokushandura kubasa kwako uye kuchengeta zvose pfungwa dzako nemuviri zvinofarira pane zvauri kuita.
- Iwe unogona kusimudza zviremera zvakaremara . Zviri nyore nyore kusimudza zvakaoma kana iwe uchiziva kuti unongova nemabasa mashomanana aunofanira kuita, chimwe chinhu chinonetsa kukuita apo uri kushanda muviri wako wose. Kushandisa zviyereso zvinorema zvinokubvumira kuvaka mishonga yakaoma uye mutsva, zvichiguma, kusimudzira mastabolism yako.
The Cons
- Mazuva akawanda okushanda . Paunoparadzanisa kushanda, izvo zvinoreva kuti uri kushanda mazuva akawanda-ndiko kuti, kana iwe uchida kutsvaga mapoka ako ose emisimba kanenge kaviri kusvika katatu pavhiki, iyo inokurudzirwa. Izvozvo zvinogona kuva dambudziko kune mumwe munhu purogiramu yakabatikana.
- Kwete nzvimbo yakawanda yekukanganisa. Nemazuva akaparadzana, kusava nekugadzirisa zvinoreva kusafambisa imwechete kana kupfuura mapoka emasumbu, izvo zvisingakusiyi nzvimbo yakawanda yekugadzirisa hurongwa.
Nzira Yokuparadzanisa Kushanda Kwako
Muviri Wakadzika / Muviri Wakadzika
Mune rudzi urwu rwakaparadzaniswa, iwe unogona kuita muviri wepamusoro rimwe zuva uye muviri wakaderera zuva rinotevera. Uine rudzi urwu rwakaparadzaniswa, iwe unogona kudzidzisa mazuva mana pavhiki uye uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waputika.
Sample Upper / Lower Body Workout Schedule
Zuva 1 : Muviri Wakakwirira
Zuva 2 : Muviri Wakadzika
Zuva 3 : Zorora
Zuva 4 : Muviri Wakakwirira
Zuva 5 : Muviri Wakadzika
Nemhando iyi yemararamiro, une zvakawanda zvewiggle room kuwedzera mu cardio pamwe nekushanda kwesimba rako kana pazuva rimwe chete, asi pane imwe nguva yakasiyana.
Zvimwe zvepamusoro nepamusoro pekushandisa muviri
Mutumbi Wakadzika
- Chikwata Chepamusoro Piramidhi Kudzidziswa
- Muviri Wakakwirira Superset Workout
- Mutambo Wokutanga Wemuviri Wokutanga
- Kurumidza Kugadzirisa Muviri Wakakosha / Makumbo Mavara
- Muviri Wemasimba Simba Kutsungirira Challenge
- Mutumbi Wakadzika Tri-Set Workout
- Akagara Muviri Wakadzika
Lower Body Workouts
- Mutangi weMuviri Wechechi
- Muviri wePiramidi Yokudzidzira
- Lower Body Circuit Blast
- Lower Body Supersets
- Muviri Wakaderera Kupikisa Musumbu Madiki
- Basa Rinokurumidza Rokugadzirira
- Lower Body Strength, Stability, uye Flexibility
3-Day Split Workouts
Nemhando iyi yekuparadzaniswa, iwe unogona kupinda mune rimwe basa rakakomba pamusana weboka rega rega mushure mekunge iwe uri kukanda pasi uye uchipa rimwe nerimwe boka revasinga kuti nguva yakawanda uye simba. Imwe nzira yekuumba kuparadzaniswa kwemazuva matatu ndeyokuputsa zuva rimwe nerimwe nekurumbidza mapoka emasumbu akadai:
Chifuva / Vaparidzi / Triceps, Dzose / Biceps, Misoro / Core
Muchiitiko ichi, zvose zvidzidzo zvinoshandiswa mubhokisi , mapepa , uye triceps zviri kukurudzira kufamba, saka kushanda kwemapoka aya emisungo pamwe chete kunokubvumira kushanda mishonga yakavimbika panguva imwe chete.
Saizvozvowo, kudzidzira kumusana uye biceps kazhinji kunodhonza, izvo zvinoreva kuti biceps inobatanidzwa zvikuru mumitambo yakadzoka shure. Zvakare, iwe unokwanisa kushanda maitiro ekurumbidza mapoka panguva imwechete.
Zvino iwe une muviri wako wepasi uye wekudzidziswa kwekutanga , izvo zviviri zviri zviviri pamwe chete nokuti chinangwa chako chakanyatsopindira munenge mairi ose ekudzidzira muviri wepasi. Iwe haufaniri kushandira nheyo nemakumbo, asi kuisa izvi pamwe zvinoreva kuti unogona kunyanya kufunga nezvemuviri wakadzika, iyo ndeimwe yematambudziko akawanda emasumbu ekudzidzisa.
Chinhu pamusoro pemhando iyi yekudzidziswa ndechokuti iwe unongodzidzisa boka rimwe nerimwe remasumbu kamwechete, saka iwe unoda chaizvo kuenda kwazviri kuti uone kuti uri kutakudza misumbu yako. Heino muenzaniso purogiramu:
Muenzaniso wechitatu-Mazuva akaparadzana
Zuva 1 : Chifuva, Mafudzi, uye Triceps
Zuva 2 : Zorora
Zuva 3 : Muviri Wakadzika neCore
Zuva 4 : Zorora
Zuva 5 : Kubva uye Biceps
Kana uri kushanda zvakaoma zvakakwana, zvinoreva kuti uri kukwira pakati pe8 kusvika ku12 reps uye uchizozadza kuneta, kushanda misumbu yako kamwechete pavhiki zvakanaka. Nenguva yakawanda iwe unodzidzisa mishonga yako kunotsvaga kuti uri kushanda zvakaoma sei, uye zvirokwazvo, purogiramu yako.
Kurwisana Nemasumbu Mapoka
Imwe nzira yekuparadzanisa kushanda kwako ndeyokupatsanurana kuva maitiro emisimba. Urwu rudzi rwekudzidziswa runokwana kune mumwe munhu pane purogiramu yakawanda inoda kuchengetedza nguva nokuti iwe unogona kubvisa nguva dzese dziri pakati pezvigadzirwa.
Paunenge uchishanda boka rimwe remasumbu, mutsara wakasiyana unozozorora, saka izvi zvinogona kunge zvakakurumidza, kushanda zvakanaka.
Muenzaniso Wokurwisana Nemasumbu Mazvikoro
Zuva 1 : Chifu uye Dzoka
Zuva 2 : Zorora
Zuva rechitatu : Misoro nemafuta
Zuva 4 : Zorora
Zuva 5 : Bicep uye Triceps
Pane nzira dzakawanda dzekuparadzanisa kushanda kwako, zvakadai sekudzidzira rimwe boka remasumbu pazuva, asi izvo zvinowanzotanga kupinda mundima yekuvaka muviri nekunyanya kudzidziswa kwakanyanya uye zvinangwa zvekuwedzera misi mikuru uye, zvichida, kudzidzira kwemakwikwi ekugadzira muviri. Uye ramba uchifunga kuti iwe unogona kuchinja maunodzidzisa mavhiki mashomanana kana kunyange vhiki imwe neimwe.
Edza kuivhenganisa kuitira kuti iwe uedze nzira dzakasiyana-siyana dzekudzidzisa uye iwe unobata mishonga yako nenzira yakasiyana nguva dzose. Ndizvo zvaunoita, kufambira mberi, uye kushanda kune muviri wakaonda, utano hwakanaka.
> Kwakabva:
> Bryant CX, Green DJ. ACE Personal Trainer Manual: Iyo Yakagadziriswa yeVashandi Vakanaka . San Diego, CA: American Council on Exercise; 2003.