Ichi chimiro chekuita muviri chinoshandisa simba, kuenzanisa, nekusimbiswa nekuisa pfungwa pamitambo yepamutemo uye unilateral kufamba, izvo zvinowanzova zvakaoma kupedzisa.
Kuchengetedza: Ona chiremba wako kana iwe uine zvirwere, kukuvara kana zvimwe zvirwere.
Zvishandiso Zvinodiwa Kubasa rino
Ita bhora , mishonga bhora , kusimba band uye dumbbells dzakasiyana-siyana dzakakosha
Nzira Yokuti Kuita Muviri Wese Simba Simba, Kuenzanisa uye Kugadzikana Kushanda
- Kushamwaridzana nemaminitsi mashanu kusvika ku10 yemoto
- Ita zvidzidzo mune rimwe nerimwe rakasarudzwa, kushandura rimwe basa rega rega zvitatu zvemashure gumi nematanhatu.
- Zororo 30-60 seconds pakati pemisasa.
- Kwekudzidzira kwemashomanana, ita 1-2 masheji evharo rimwe nerimwe rekudzidzira.
- Shandura maererano nehutano hwako hwepamusoro uye udzivise chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana
1 - Superset 1: Tanga neChikoro Mapungi
Kushamwaridzana nemapapupa kubva kune rumwe rutivi kusvika kune rumwe rutivi, kugara kumashure muchitsitsinho uye kuchengeta bvi shure kwezvenwe. Dzorerai 16 reps (1 rep inosanganisira zvose zviri kurudyi uye kuruboshwe kumativi)
2 - Simba 1: Chidimbu kumativi Sunga neMed Ball
Rutivi Rutivi Lunge neMed Ball
Bata mushonga webhora kana uremu (8-10 lbs) uye sunga kubva kune rumwe rutivi, kutora mishonga ibhola pasi padenga rimwe nerimwe. Chengetedza uremu hwako muzvitsitsinho uye uite iyo abs kuchengetedza rezasi kumashure. Dzokorora zve 16 zvakare.
Dzokorora Superset 1 ye3 Sets
3 - Superset 2: Tanga ne Plie Squats uye Leg Press
Tora zviremera zvakaremara pamakumbo ekumusoro uye tora makumbo kubva mukati, zvigunwe kubva kune imwe nzvimbo ye-degree-45 angle. Pasi kusvika muchikwata , kuchengetedza mabvi ako maererano nezvigunwe. Dhirirai muzvitsitsinho kuti musimuke uye dzokororazve 16 zvakare.
4 - Superset 2: Mhete Press on Ball
Tanga muchitarisiko chekutarisa pabhora, mabvi akanamatira uye akabata pamadziro kuti ave akaenzana. Simbisa rutsoka rworuboshwe pamberi pako, chitsitsinho padenga uye usveture chitsitsinho chetsoka rwerudyi kuti usimudze bhora. Pasi uye dzokorora kwema16 reps pamakumbo ose.
Dzokorora Superset 2 yezvikamu zvitatu
5 - Superset 3: Tanga ne Squats
Dzvinza bhodhoro remishonga pakati pemabvi paunenge uchiita mabhora makumi matanhatu, uchiisa mutoro muzvitsitsinho.
6 - Superset 3: One-Legged Squats
Ita bhodhi yekuita basa shure kwekumusoro kwako kumashure kumadziro. Simudza rutsoka rworuboshwe masendimita masere kubva pasi uye udzike mu squat . Svetedza chitsitsinho kuti umire uye udzokororere 16 reps pajoko rimwe nerimwe. Wedzera zviyero zvekuwedzera zvakanyanya kana uchida.
Dzokorora Superset 3 ye 3 seti.
7 - Superset 4: Tanga neChikwata Chikwata
Loop musangano wokumanikidzwa pasi petsoka uye danho rakatarisana muchikwereti, kuchengetedza mhirizhonga paboka. Dzorera tsoka dzako pamwe chete kana iwe ukasimuka uye dzokorora kwekutanga kwezvikamu gumi nemasere kusvika kurudyi uye 8 nhanho kuruboshwe.
8 - Superset 4: Imwe-Miviri Yakapfa
Tora rutsoka rumwe zvishoma shure kwako, zorora pamheto uye ubatisise mutoro wakaremara mumaviri ose. Chirongwa kubva muchiuno uye chengetedza chikamu chakaperera sezvinoderedza uremu uye simudza musana wekumusoro kusvikira pane mutsara wakarurama kubva pakurapa kuenda. Pasi uye dzokorora makumi matanhatu nemasere musati machinja mashivi.
Dzokorora Superset 4 ye 3 seti.
9 - Superset 5: Tanga nePullovers
Nhema mune bhiriji panzvimbo bhora rakabata mutoro wakaremara mumaoko maviri. Uine zvombo zvakananga (zvisikwa zvishoma zvakakotama), zvishoma nezvishoma kuderedza uremu pamusoro pemusoro, zvichienda kungoenderana nekuchinja kwako kunobvumira. Dzorera kumashure kuti ubvise uremu uye dzokorora kwema16 zvakare.
10 - Superset 5: Dumbbell Rows
Gadzira rutsoka rworuboshwe pane imwe nhanho uye ruoko rworuboshwe pachidya chepamusoro kuti ubatsirwe. Bhenesa neremoro rinorema muruoko rworudyi nekukotamisa muromo, kubvarura ruoko kusvika pamwero. Pasi uye dzokorora kwema16 reps pane imwe nhumbi.
Dzokorora Superset 5 ye3 seti.
11 - Pushups
Ita zvitatu zvepishup 16 pamubho kana pasi.
12 - Superset 6: Tanga Nekukwira Kwekupedzisira
Bent-arm Lateral
Gara pane bhora rakabata midzi yezviremba nemakumbo akavharidzirwa. Simudza maoko ako kumativi ose, uchivamutsira kuti uende kune mafudzi apo uchichengetedza zvidzitiro zvakakotama. Pasi uye dzokorora zvekare 16.
13 - Superset 6: Rear Delt Inokura
Ita uremu muruoko rworuboshwe uye ufukidze, uchengetedze mushure mutsvuku uye usati uri mukati. Kuisa bhendi shoma muchikwangwani, simudza ruoko rwakananga kusvika pamapfudzi. Pasi uye dzokorora kwema16 reps pane imwe nhumbi.
Dzokorora Superset 6 ye3 seti.
14 - Superset 7: Tanga ne Triceps Pushups
Ita bhora pasi pemakumbo ekumusoro uye isa maoko mumaoko akadzika pasi. Muchiwendo -kuona, kuona bhodhi uye kuderera mukati mumiriri , kuchengetedza muviri wakananga. Dzorera zvakare uye dzokorora kwekutanga 16.
15 - Superset 7: Muparidzi Curls
Svetera bhora uye ubatisise zvigadzirwa zvepakati nezvisungo zvakatsigirwa pabhora. Deredza zvidhori pasi uye uzvikwerere zvakare mumapiritsi makumi matanhatu.
Dzokorora Superset 7 kwemasero matatu.