Pane pfungwa dzakawanda dzisina kufanira kuti kana tisingatumidzi kupoteredza mukamuri kana kufamba nekukurumidza bhasikoro kana kuti nzira inenge tisiri kushanda zvakanaka. Asi mbeveve inzira inosvikika, nzira iri nyore yekuita basa rakakura uye kupisa mafuta munzira.
Kushungurudza mishonga yako kunokonzera kuputsika mumisumbu yemisumbu inoita kuti mutsara udzoke kunyange wakasimba. Simba kudzidzisa kunopisa mafuta kwete chete paunoshanda kunze, asi mushure mokunge mushure mokushanda nokuti kana iwe uine huwandu hwemasimba huzhinji unopisa mafuta akawanda nguva dzose; kwete chete panguva yekuvhima. Mushure mekusimbisa simba rakanaka rekudzidzisa, muviri unoramba uchipisa mafuta kwemaawa akawanda.
Ichi chikoro hachisi iwe wepakati pemvura yekudzidzisa. Nokunyanya-kutengesa misumbu yako kushandisa uye kusanganisira mamwe simbalifting , iwe unopedzisira uine koriori yakakura uye mafuta achipisa, nekodhiyo kamuviri. Zvizhinji zvekufambisa zvakasiyana-siyana, ma-muscle-muscle uye vazhinji vavo vachaita kuti mwoyo wako uwedzere kukura.
Edzai reps masere ega ega yekutanga, kushanda nzira yako kusvika kusvika 12 zvakare. Kuremera kwemafupa ako kunofanana nemasimba ako, asi mushure mokudzoka kwako masere, iwe unofanirwa kunzwa manzwiro achipisa. Iwe unogona kutsvaga mashomanana mashomanana akasiyana-siyana ezvinyorwa zvekuti iwe unorema zviremu zvakanyanya kune zvimwe zvinofamba uye zvishoma zviremba zvevamwe.
1 - Isa Pari Yakarurama Row
Tanga muhomwe yepande nemaoko nemakumbo kwenguva yakareba, maoko epfudzi ari kure zvakasara akabata dumbbells.
Famba kana kukwidza tsoka mbiri kunze kwemaoko ako uchiuya mujasi rakaderera sewe uri kugara shure muchigaro. Dzvinyirira uremu hwako kumashure ako. Dzvinya maruva ako (misungo yako yehutende) uye wozosvika pakamira.
Tora dumbbells kumusoro zvishoma kusvika pachipfuva kurega kubvumira zvikwata zvinongedzera kumativi apo iwe unosimudza dumbbells. Ipapo ubudise zvombo zvakare pasi.
Target: core , glutes, chifu, maoko, mapepa
2 - Squat Thruster
Tanga kumira nemakumbo hip-kure nechokuita uye udzike mukati mechikwata chechikwata nekukotamisa mabvi. Chengetedza musana wakarurama, bhokisi rakasimudzwa, uye mabvi shure kwezvigunwe. Mhemberero idzi dzakakoshesa uye zvinyunyuta zviri pamapfudzi.
Kushandisa muviri wakaderera, kuisa pasi kuti uimirire uye kuisa dumbbells kumusoro ichiendesa maoko kwenguva refu. Zvadaro dzokera kumashure kuti utange nzvimbo.
Target: mapepa, glutes , hamstrings
3 - Pamberi Lunge Bicep Curl
Mira yakakwirira nemakumbo ako chiuno-kure kure. Tora danho rakakura mberi nerutsoka rumwe uye udzike muviri wako kutsika. Makumbo ose maviri anofanira kunge akakomberedzwa pamakiromita 90-degree pamucheto wegungwa.
Itai zviyero mukati memapfudzi kuti mupedze bicep curl mushure mokusimuka nechepamberi petsoka uye dzokera kutanga.
Dzokorora kune rumwe rutivi.
Target: quads, hamstrings, glutes, biceps
4 - Muchinjikwa shure kweLunge gare gare Curl
Tanga uri panzvimbo yakamira netsoka mapepa-kuputika kunze uye dumbbells mumaoko mumaoko pamwe nemakumbo.
Yambuka rutsoka rwako rworudyi shure kwegumbo rako roruboshwe uchitsika pabhora retsoka dzako kumashure nemabvi maviri maviri akatenderera.
Dzorera rutsoka rworudyi kumashure panzvimbo yekutanga uye uwedzere mavoko ako kurutivi rwako nekukotama zvishoma muhokwe. Gururudza zvishoma zvishoma zvombo kumativi ako uye dzoka nemutsoka wako woruboshwe uchidzokera shure.
Target: quads, glutes, back, mapepa
5 - Kufa
Tanga uri panzvimbo yakamira nemakumbo ako chiuno-kure kure uye dumbbells ichigara pamberi pehudyu dzako.
Simbisa mimba dzako uye urambe wakadzika shure apo iwe unopfugama mabvi zvishoma, uchideredza dumbbells kusvika pasi.
Svetesa glutes uye shandisa hamstrings yako nemakumbo kuti usimudze uye dzokera kunzvimbo yako yakarurama.
Target: glutes, hamstrings
6 - Renegade Row
Tanga muchikwata chakakwana chepumburu nemaoko ako, nemaoko ako akawedzerwa, paunenge uchienzanisa pazvigunwe zvako (kuchinja kwegumbo kwakanaka kana iwe usingakwanise kuita plank yakazara). Itai kuti mimba dzenyu dzidye mudumbu mukati memukaka wako.
Tora dumbbell yakarurama kusvika kurudyi rwako hip bone uchiita uremu pedyo nedivi rako. Zvishoma nezvishoma dzodzorera pasi uye udzoke ne dumbbell yakasara.
Target: triceps, core, back
7 - Plie V Kumuka
Mira pamwe nemakumbo emaoko ako, netsoka dzako zvishoma zvakapfuura kupfigira-kuputika, zvigunwe zvakabuda. Bend the knees downing down into deep plié.
Dzvinya maruva ako uye ruramisa makumbo ako kuti auye panzvimbo yakamira. Simbisai mimba uye musimudze maoko enyu uye mushure mokuumba V shape. Deredzai maoko enyu kudzokera kunzvimbo yekutanga.
Target: glutes, kumashure
8 - Chikamu-Ku-Side Squat nekuShamba
Tanga nemakumbo zvishoma zvakapetwa kupfuura hip-width separation, ine dumbbell iri muruoko rwako rworudyi.
Tora nhanho kubva kune rumwe rutivi nerutsoka rwako rworudyi uye ugare zvakare muchikwata chakadzika.
Ita dumbbell ichidzoka zvakare pasi pemakumbo ndokukwira kusvika pachipfuva yakakwirira apo ichikwira kumusoro. Shandura dumbbell kune rumwe rutivi, uye uuye kune rumwe rutivi rwechikwata kune rumwe rutivi.
Target: chifuva, glutes, quads, hamstrings
9 - Anotsvaga
Tanga mumabvi apfugama wakabata mabhomba kumativi ako.
Enderera mberi nerutsoka rumwe uye umire munzira yose apo uchikurira zviyero kumusoro.
Dzorera pamabvi rimwe panguva imwe chete uchidzorera zviyero kumativi ako. Dzokorora kubva panzvimbo yekutanga nechepamakumbo.
Target: glutes, quads, hamstrings, mapepa
10 - Mutemo weMutemo
Tanga kugara pamatehwe nemabvi ako akadzikamisa uye tsoka dzako pasi. Iva neyekwekwekwe pedyo. Shingai mukati menyu, svinurai uye simudza makumbo enyu munzvimbo yepamusoro yepafura kuitira kuti zvive zvakafanana pasi.
Tora rumbete mune rumwe rutivi. Tyaira mabvi kune rumwe rutivi rwakananga kumucheto uye uwedzere imwe mheto kwenguva yakareba kuitira kuti iwe unogona kuvhara dumbbell pasi pemabvi akapfugama kusvika kune rumwe rutivi. Pane imwe nguva dumbbell iri kuburikidza nokudzokorora kune rumwe rutivi.
Target: core