Squat, Curl, uye Press Maitiro Okushandisa Muviri Wose

1 - Squat, Curl uye Press

Kuwedzera kushamwaridzana, kushamwaridzana kwemuitiro muitiro wako kuchakubatsira iwe kusanganisira muviri wako wose, kuvaka simba, simba uye kugadzikana. Izvi zvinoputika, zvinoputika uye zvinoshandiswa muviri unoita basa rinoshandisa makumbo, nheyo, maoko, uye mapepa mune rimwe dambudziko rinosimba. Ichi ndicho chiitiko chakanyanyisa chinoda simba uye kuenzanisa. Tora nguva yako uye utange nemichina yakareba kuti uite basa racho.

1. Tora chiedza-midzi yezvigadziko uye mira pamakumbo akakodzera netsoka roruboshwe riri shure kwako, uchizorora pazvenwe.
2. Squat yose kusvika pasi, achibata zviremba kusvika pasi uye achichengetedza musana wakananga uye iyo isina kubvumirana.
3. Chengetedza zvisikwa mu biceps curl uye wobva wavhara icho chekudzivirira uye shandisa zvigadzirwa zvepamusoro apo iwe unomira panzvimbo yakamira.
4. Pamusoro peboka rekumusoro, chengetedza kusimbiswa kwerutsoka rworudyi.
5. Deredza zvidhori uye dzokorora kuchinja kwe 10-16 reps musati machinja mapande.
6. Zvose zvizere 1-3.

2 - 360 Plank

Chimwe chezvinhu zvandinoda muviri wose zvinoshandiswa, ipuroni 360 inorwadza uye inonyanya kuvhiringidza nokuti uri kuenda kubva pakamira panzvimbo yeplanki nemitsara shomanana imomo zvakare. Iko kushambadza kwemaitiro kunoshanda misumbu yakawanda, kusanganisira makumbo, kubva uye kumashure. Iwe unofanirwa kushanda kuti uone iyi iri kunze, saka fungisisa nezvokufamba uku uye utange usina kuyerwa kana zvisikwa zvishoma kana iwe uchizadza fomu yako.

1. Ita zvigadziko muruoko rumwe norumwe uye tendeukira kuruboshwe, mapapu mberi nerutsobo rworuboshwe (gumbo rorudyi rakarurama) paunotora uremu muruoko rworudyi kusvikira pasi. Iwe unofanirwa kunge uri mumuteereri wemumhanyi neruoko rworuboshwe wakakwira mumuganhu.
2. Isa ruoko rworuboshwe pasi (uchiri kutakura uremu) apo iwe unotora chikamu chechibvudzo zvakare muchiganda.
3. Dhonza uremu hwemanheru uende mumutsara uchifambidzana neguyo rorudyi.
4. Simuka uye uende kumeso kumashure kwekamuri.
5. Dzokorora mhetekedzo, zvakare zvakare kupera kumucheto kuruboshwe, uchifamba mupuranga uye uchisimudza ruoko rworuboshwe uite mutsetse sezvaunofambira mberi negiyo rorudyi.
6. Pakuguma, iwe unofanirwa kutarisana mberi zvakare, uine kupedza rimwe denderedzwa yemapapu, mapuranga nemitsara.
7. Pedzisa 4 madenderedzwa musati maenda kune rumwe rutivi uye muchibaya nemugumbo wenyu wekurudyi kutanga.

3 - Kufamba Knee Lunge

Izvi zvinoshanda zvakakwana pakushanda muviri wose neboka ratinowanzoita zuva rega rega-kukwira uye kuburuka kubva pasi. Izvi zvinobatsira kuvaka kuvaka, kuchinja uye kugadzikana zvose panguva imwe chete. Kubata chiremera kumusoro kunoita kuti zvive zvakaoma, saka tanga usina unorema pakutanga kusvikira uchinzwa nekufamba. Iwewo uchatora nzvimbo yakanyorova, yakasungirirwa kuitira basa iri uye iwe ungada kuchengeta chigaro chiri pedyo kana uchida rubatsiro kukwira uye pasi. Edza kushanda nenzira yako kusvika pakufamba usina kushandisa maoko ako.

1. Ivai nechiedza chepakati / chiremu muruoko rworudyi, ruoko rwakananga kumusoro pamusoro.
2. Dzokera shure nerutsoka rworudyi muchipinda, uchitakure bhose uchienda pasi.
3. Tora rutsoka rworuboshwe kumashure, rutike pasi uye uchiri kutakura uremu. Iwe unofanirwa kunge uchingopfugama neruoko rworudyi kumusoro mumhepo.
4. Enda mberi nerutsoka rworudyi uye ipapo rutsoka rworuboshwe kuitira kuti iwe umire, uremu huchiri pamusoro.
5. Dzorerai reps reps uye uchinja uremu kune rumwe rutivi uite kutama uchitanga nejoko roruboshwe kuti uwedzere humwe humwe hupfumi.

4 - Kufa kweputi neChikwata Chekuwedzera uye Chepamusoro Press

Ichi ndicho chimiro chakakura chemuviri chinoshandiswa chinoshandisa hamstrings , glutes, hip flexors , quads , bicep uye mapepa, ose ari mune rimwe sangano rinoyerera. Kuchengetedza kuenzanisa kwako ndiko kunonetsa kukuru, saka tanga usina zvigadziko kuti uende pasi uye uite chikamu chimwe nechimwe chekufamba iwe pachako usati waisa zvose pamwe.

1. Ita zvimiso pamberi pezvidya uye uise uremu hwako kuruboshwe rworuboshwe.
2. Nyoka kubva muchiuno uye udzike zvisikwa kusvika pasi (shure zvakananga) uchisimudza gumbo rorudyi rakananga kunze kwako kuti ubve chikwata, tsoka yakatsika.
3. Simudza mushure mushure mokudzungira gumbo rorudyi mberi, kupfugama namabvi kuti muve muchikwata sezvamunoita biceps curl.
4. Wedzera rutsoka rworudyi sezvakananga sezvaunogona kana uchinge uchinge uchinge uchitarisa zvisikwa zvepamusoro.
5. Pasi uye dzokorora, uchienderera mberi nekufa, kufambisa gumbo uye kudhinda 8-10 reps kuruboshwe rwusara musati wadzokera kurudyi.

5 - Pushup Plank uye Row

Iyo pushup plangi uye musara ndeyomutambo unobatanidza hutachiona hutundu hwakawanda hunosanganisira chifuva, mapepa, triceps, kumashure, uye nheyo. Nokubatanidza kuvhara pushup nemutsara, iwe uchashanda zvose zviri muchipfuva uye kumashure apo uchivaka simba, simba uye nguva yekuchengetedza. Ichi chiito chakaoma, saka tanga nekureruka zviyero uye uchinje nekuita basa pamabvi ako kana zvichidikanwa. Iwe unogona kuita kuti zvive zvakaoma nekuita izvi kufamba pasi. Shandisa zviyekwe zve hex kana zvimwe zviyero zvezviyereso zvisingazoperi uye mberi.

1. Pinda panzvimbo yakakonzera pane imwe nhanho kana kuti yakasimudza chikwata nemaoko ari kutora dumbbells pamusoro pefudzi-yakaparadzana.
2. Pasi kusvika pakuvhara pushup, kuchengetedza musana wakavhara uye kusina.
3. Dzvinyirira kusvika pane plandi uye ubatisise muchidimbu.
4. Kushanda kuchengetedza mahudyu ako pasi uye kukwerera kusvika pasi, tora chiremera chakakwana mumutsara.
5. Pasi uye dzokorora, mitsara inopfurikidza kune rumwe rutivi rwema 1-3 mapeji e8-16.
6. Iwe unogona kutora tsoka dzako nechepamusoro kune imwe nheyo yakasimba.

6 - Kufa kweRow and Squat

Mutsara wekufa uye squat ibasa rinowanzoshandiswa. Iwe unotanga nekufa, iyo inokonzera mhepo, inopenya uye yakaderera shure, inoteverwa nemutsara, iyo inotarisa lats. Mushure mokudaro, unowedzera squat nekunze kumusoro, iyo inobatanidza quads nefudzi, zvichiita izvi zvizere muviri wose wekuvhima. Kana uine zvinetso zvekare, iwe unogona kunge uchida kudzivisa mberi kumhanya munguva ye squat, iyo inogona kukonzera kusagadzikana.

1. Ita uremu hwepakati mumaoko ose maviri uye uchibva pachiuno, uchichengetedza musana wakavharika, uite mukufa .
2. Pasi pechikwata, tora uremu, urerese mabheji uye uuye navo kusvika kune rimwe divi mumutsara.
3. Itai kuti uremu hure uye ufukidze mabvi paunenge uchisimudza uremu kusvika pafudzi. Squat zvakaderera sezvaunokwanisa, kuisa mabvi shure kwezvenwe.
4. Simuka, kuderedza uremu uye kudzokorora kupera, mutsara uye kuisa kwema 1-3 sets 8-12 reps.

7 - Single Arm Squat uye Shamba

Iyo imwechete squat squat uye kusvetuka ndiyo yakanakisisa muviri wose wekurovedza unoshanda mahudyu, mahudyu, gumbo, maoko, uye nheyo. Kana ukashandisa uremu hunorema, kuchinja uku kuchaitawo kuti mwoyo wako uwedzere, zvichiita kuti izvi zvive zvakanyatsokura muviri. Nokuti ichi chinhu chinotyisa chinoshandisa kukura, ita chifambiso nechiremera chechiedza uye ita nechokwadi kuti unobata iyo abs kuti urege kukuvadza musana wako.

1. Simira netsoka dzakaputika-kuparadzaniswa uye ubatisise chiremera muruoko rworudyi.
2. Shingira pasi, kuchengetedza musana wakananga uye iyo isipo, uye kuvhara kurema pakati pemabvi.
3. Sezvaunomira, svetuka uremu hwepamusoro, uchidzivirira ruoko.
4. Itai kuti ureruke uye udzoke zvemasere 1-3 e 8-16 reps kune rumwe rutivi.

8 - Single Arm Yakachena uye Press

Iyo isina maoko yakachena uye inoshandiswa muviri wose muviri unotarisa pamuviri wakadzika, nheyo, uye mapepa. Nokuita izvi kutambanudza ruoko rumwe panguva, chinangwa chinofanira kushanda zvakaoma kuti muviri wako ugare wakaenzana uye kusanganiswa kwekufamba kunoita kuti mwoyo wako uwedzere uye muviri wako uchitonhora. Kana iwe uine matambudziko efudzi, unogona kutamba chiito ichi kana kungofamba nemusoro wepamusoro.

1. Simira netsoka dzakaputika-kuruka zvakaparadzana, uine uremu muruoko rworudyi.
2. Shingai pasi kugunzva kurema pasi uye kuchengetedza musana wakananga, kusina uye mabvi shure kwezvigunwe.
3. Dzorera shure, uchikwevera uremu mutsara mumwe chete.
4. Muchikwata chinyatsofambisa, flip the gobow pasi uye kurema uye kuvhara kurema kwepamusoro.
5. Itai kuti ureruke uye udzoke zvemasere 1-3 e 8-16 reps kune rumwe rutivi.

9 - Rear Lunge Nekaviri Arm Row

Imba yakashure nekaviri yemutsara inoshandiswa musangano inokuchengetedza nguva nekushanda gwedhi, mahudyu uye mahudyu pamwe nechemberi. Nekuita basa iri iwe unodzokera kumashure mumakumbo akajeka uye unokwevera maoko mumaoko ako, achitarisa lats. Kana uine zvinetso zvekare shure, iwe unogona kutamba chiito ichi kana kushandisa zvigetsi zvisikwa.

1. Ita zviyereso muruoko rumwe uye dzoka shure nerutsoka rworudyi mumarara. Gumbo rekumusoro rinofanira kuva rakananga, bondo rinotangira shure kwezvenwe.
2. Chirongwa kubva muchiuno, kuchengetedza musana wakadzika, uye kudhonza zvikwiriso kusvika pamvura yepamusoro mumutsara.
3. Deredza zvidhori uye dzoka kumashure kunzvimbo yekutanga uye dzokorora zvitsva zvose usati washanduka.
4. Zvose zvikamu 1-3 zve 8-16 reps pane rumwe rutivi.

10 - Chikamu Chengetedza neTrceps Extension

Rutivi rweruzhinji neruzhinji rwakawanda runoita nguva yakawanda yekuita muviri, zvichikuita kuti ushande muviri wakaderera uye triceps mune rimwe basa rakaoma. Chinokosha chekufamba uku ndechokuti uende kuruboshwe kumativi, ugare zvakare muchitsitsinho kuti utarise maruva apo unowedzera ruoko uchienda kune rumwe rutivi.

1. Tanga kufamba pamwe chete netsoka pamwe chete, uine uremu muruoko rworuboshwe neheta yakakotama.
2. Tora danho rakakura kusvika kurudyi kusvika kune rumwe rutivi. Rutsoka rwako rworuboshwe runofanira kururamisa uye gumbo rako rorudyi rakakotama (rutsoka rakatarisana mberi).
3. Gara muchitsitsinho chetsoka rwerudyi uye urembedze mberi mberi (kumashure yakadzika) iwe paunotambanudza ruoko rworuboshwe, uchichiwedzera kune rumwe rutivi.
4. Bhenha ruoko uye udzoke shure kunzvimbo yekutanga, kupedza zvose zvakasara usati washandura mativi.
5. Zvose zvikamu 1-3 zve 8-16 reps pane rumwe rutivi.

11 - Burpe neRenegade Row

Kana iwe uchida kushanda mishonga yakawanda iwe uchiwana bonus cardio kutsva, chiito ichi chisarudzo chikuru. Inosanganisira burpee, plank, dumbbells rows uye bentknee kufafaft kwekakwana, muviri wose muviri. Chenjeri : Nokuti uri kusimudza zvisikwa paunenge uchisimuka, rako rezasi rinotambura. Kuchengetedza chikwata chako pasi uye chiedza chako chakasimba (kwete chakakomberedza) chinogona kubatsira kudzivirira musana wako. Tanga nemichina yekuyera kuti uite kana kuchengetedza zviyereso pasi pasi panzvimbo yekuzvichengeta sechigadziriswa.

1. Simira nemakumbo zvakadzika uye uite zviyereso muruoko rumwe.
2. Squat yakaderera kusvika pasi, ichichengetedza mahudyu pasi, torsi yakarurama uye mapepa akadzoka.
3. Ita zviyero pasi pasi pakati petsoka dzako uye nhanho kana svetuka zvakare muhupamhi hwakareba plank.
4. Tora nzvimbo iyo, maoko anobata zviyero, nemakumbo zvakananga kana mabvi pasi (shandurwa).
5. Chimwe chine dumbbell mutsara kumativi ose, kuchengeta chiuno mumakumbo kusvika pasi.
6. Svetedza kana kutsika netsoka kumashure muhupamhi hwakawanda kune rumwe rutivi rwezviremba, uchiyeuka kuisa pasi pasi (zvakare, kumashure zvakananga, zviuno zvekare) kuti uwane zvisikwa iwe paunomira.
7. Dzivisa kutenderera shure.
8. Siya zviyero pasi pasi nguva yose yekugadzirisa.
9. Dzokorora ma 1-3 se 8-16 reps.

12 - Chikamu Chengetedza neRakarurama Row

Izvi zvinoshanda zvakakwana zvekushanda zvose pasi nepamusoro mumuviri mune rimwe basa rinosimba. Chinokosha ndechokuisa fomu kune rumwe rutivi rwenharaunda, kuve nechokwadi chekutumira zviuno zvekare uye kudzivisa kuisa zvinodzvinyirira pamabvi. Chengetedza kufamba kunononoka uye kudzora uye kumbomira nega yega yega. Tanga nerekureruka kana kushaya uremu kuti uite usati wanyanyisa.

1. Tanga nemakumbo pamwechete, zviyero zviri muruoko.
2. Tora danho rakakura kubva kurudyi uye ufukidze mabvi mudivi rega.
3. Simira kwechinguva uye uone kuti gumbo rako rokurudyi rakarurama, zvigunwe zvinotarisana mberi, zviuno zvekupedzisira uye zvekare zvakananga.
4. Tarisa pakusundira musitsitsinho sezvaunotsika tsoka dzako pamwe chete.
5. Ita mutsara wakarurama, uine mabheji kusvika pamapfudzi emazinga, zviyero pachifu chepamusoro.
6. Deredza zvisikwa uye woita parutivi rworuboshwe kuruboshwe.
7. Dzorerai mutsara wose we 1-3 sets 8-16 reps.

13 - Pivot Squat uye Curl neGliding Disc

Ichi chiito ndechimwe chezvandinoda pakushanda zvose zviri kumusoro nepamusoro. Iwe unoshandisa Gliding Disc, kana pasi pepaundi, pasi petsoka rimwe kuti uite mutumbi uri mumusasa unofamba uye, apo iwe unodzoka, unowana biceps ne-one-arml curl. Izvi zvichange zvichinyatsoedza kushanda kwako uye kuenzanisa, zvakare.

1. Mira nerutsoka rworuboshwe paGliding Disc, peplate pepaji kana tirasi (kana iwe une hardwood pasi).
2. Tanga muchikwata chechikwata, ruoko rworudyi rwakabata dumbbell.
3. Pivot pamusoro peGliding Disc uye utore rutsoka rwakarurama kumashure, urembera uremu.
4. Inofanirwa zvakare, kuunza rutsoka rworuboshwe kumashure kwechikwata chepamberi paunenge uchivhara ruoko rworudyi mu biceps curl.
5. Dzokorora shanduro yepivot squat necheplot curl yemasereji 1-3 e 8-16 reps uye kudzokorora kune rumwe rutivi.
6. Iva nechokwadi chekuti gumbo racho rive rakarurama, iyo isingabatanidzi uye udzorere chiuno mushure mokunge iwe uchinge uchinge uchinge uchinge uchinge udzivirire kuti usaputika mabvi.

14 - Squat neApamusoro Press

Iyo squat ine mabhizimisi epamusoro ndiyo nguva yakawanda yekuita muviri kwezvose zviri kumusoro uye pasi pasi panguva imwechete. Izvi zvinoshanda zvakanaka pamwe chete, zvichikubvumira kuti iwe pachako uchinje kubva kune squat uchienda mumusoro wepamusoro.

1. Simira netsoka pamusoro pemasuo-kure kure.
2. Ita zvigadziko zvese pamusoro pemapfudzi, zvikwangwani zvakakotama uye michindwe zvinotarisana.
3. Kuchengeta zviyero zvinokwira pamusoro pemapfudzi, zviderera mu squat.
4. Chengetedza mhepo yakasimba, iyo isina kubatanidzwa uye inotumira zviuno kuitira kudzivirira mabvi.
5. Pinda muzvitsitsinho kuti umire uye usimbise zviremo kumusoro.
6. Deredza zvidhori uye dzokorora zvikamu zvitatu zvemasere gumi nemaviri.

15 - Chikamu Squat kuna Arnold Press

Ichi ndicho chimwe chezviito izvo zvisingaoneki zvakanyanya kusvikira iwe uchiedza. Ipapo unoziva kuti mazana mapoka emasumbu anoshanda sei, kusanganisira muviri wepasi uye mapepa.

1. Tanga netsoka pamwe chete, zviyero pamberi pebhokisi rine zvanza zvinotarisana nazvo.
2. Enda kuruboshwe uchienda kune squat paunenge uchitsvaira zviyero zvepamusoro, uchivashandura kuitira kuti matende acho atarise kunze.
3. Shandura zviyero shure mushure mokufamba pamwe chete.
4. Dzokorora kune rimwe divi, kushandura mativi kumasere 1-3 kusvika 8-16 zvakare.
5. Kuti uwane dambudziko rechokwadi, edza kusvetuka squat panzvimbo yekubuda.