Kushanda muviri muviri kwakakwana kune vatangadzi vekutanga, maitiro ekumusha kana kune ani zvake anoda basa rinoratidzira rinosangana nematambudziko makuru emuviri: Hips, glutes, mahudyu, chifuva, shure, mapepa nemaoko. Kubata muviri kwakazadza zvikoro zvekuedza uye zvechokwadi, kubva ku squats nemapapu kusvika kune zvinyorwa uye zvose zvaunoda ndezvikamu zvishomanana zvezvinyunyuta kuti utange.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana dzakawanda, bhari kana kuti tambo (semuenzaniso, broomstick kana bhari risina kuremara) uye mathi.
How To
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora-chiedza chemadio cardio (kufamba munzvimbo, etc.)
- Vatangi vekutanga: Ita 1 yezvidzidzo gumi nezviviri zvemuitiro umwe neumwe, zororo kwemaawa anenge 30 pakati pekudzidzira. Shandisa uremu husinganzwisisiki - Zvimwe nezvekusarudza uremu hwako .
- Kuti ufambire mberi, wedzera chigadziro vhiki imwe neimwe (kusvika ku3 seti), uchizorora makore anenge 30-45 pakati pekuita.
Kuti uwedzere dambudziko, edza Total Body Strength 3 iyo inowedzera maitiro akaoma.
Kuti uwane mamwe maitiro ekufambisa mberi, ita kusvika kumasero matatu ekudzoka 12, uchishandisa uremu hwakakwana zvokuti UNOGONA kupedza 12 zvakare.
Ita basa iri 2 kusvika ku3 risati raitevera mazuva evhiki, kutora kamwe zuva rimwe rokuzorora pakati pekushanda. Nokuda kwekurasikirwa kwekureruka kwemigumisiro, shandisai basa iri ne cardio nguva dzose uye utano hwakanaka, hushoma-koriori.
1 - Squats
Masikisi : Simira netsoka chikafu-kuparadzana uye ubatisise zviyero pamapfudzi kana kumativi ako. Kuchengetedza pasina kubatanidzwa, kufugama mabvi uye kuderera mu squat, kuchengeta mabvi shure kwezvese uye shure zvakananga. Pinda muzvitsitsinho kuti umire. Dzokorora zve 12 zvakare.
Kurudziro Inorema : 5-20 lbs kuvakadzi, 8-35 lbs varume.
Reps / Sets / Dur Duration : 12 reps
Dzokorora katatu
Kutevera Kuyevedza: Hip Hinge
2 - Hip Hinge
Hip Hinge: Mira nemakumbo ako mapepa-kurega uye utore bhari kana maromtitiki shure kwechiso chako, uchibata neruoko rumwe kumusoro kwemusoro wako uye rimwe rinogumira pamuduku wako. Tsvimbo inofanira kunge yakabatana nemusoro wako, pakati pemapfudzi uye tailbone yako. Shandura uremu hwezvitsitsinho zvako uye sunga chiuno chako apo iwe unofambisa mberi muchiuno, uchikotama mabvi zvishoma kusvikira torso yako iri paine 45-degree angle. Chengetedza tsvimbo yacho yakabatana nezvose zvitatu panguva yekufamba. Shandisai gumbo kuti musimuke, zvakare kuchengetedza tsvimbo inobatana nemusoro wenyu, mapepa, uye tailbone. Dzokorora zve 12 zvakare.
Reps / Sets / Dur Duration : 12 reps
Dzokorora katatu
Kutevedza Kutevera: Dumbbell Rows
3 - Dumbbell Rows
Dumbbell Rows: Pamusana pekuita basa iri shure, rinamatira pachiuno muchiuno-chinenge kusvika kune madhigirii makumi mashanu seyakaita seyakashandiswa pamusoro apa. Basa racho rinoratidzwa nechemberi rinoenderana nechomukati, asi kana iwe usingakwanisi kuita izvozvo nechepamusoro shure, gara pane imwe nzvimbo yakakwirira. Iva nechokwadi kuti chifuva chako chakazaruka uye mapepa acho adzoka uye anobata zviyero mune rumwe ruoko. Dzorera shure kana iwe uchikotamisa zvidzitiro, uchivasvitsa kusvika kumhepo muchitsiko chekumhanya. Pasi uye dzokorora zve12 zvakare.
Kupihwa Kwokuremerwa : 8-15 lbs kuvakadzi, 10-30 lbs varume.
Reps / Sets / Dur Duration : 12 reps.
Dzokorora katatu
Kuwedzera Kuita muviri: Reverse Lunges
4 - Dzorera Lunges
Kudzokorora Lunges: Kushandisa rusvingo kana chigaro chekuenzanisa kana zvichidiwa, mira namakumbo pamwe chete uye dzoka neshure rorutsoka rworudyi, uchitora anenge mamita matatu shure kwako uye ugare kumusoro. Bhenza mabvi uye udzike mukati maro pasina kubvumira bvi rinotangira kukotama pamusoro pezvigunwe (iwe unofanira kuona chidimbu cheshangu yako). Svetedza mberi kwechitsitsinho, tora rutsoka rworudyi shure uye dzokorora kwema12 reps musati machinja mapande.
Reps / Sets / Dur Duration : 12 reps
Dzokorora Kurovedza muviri katatu
Kuwedzera Kuita Zvemhepo : Kumusoro Press Presses
5 - Overhead Presses
Pamusoro Pepa Presses : Gara kana kumira, usabatanidzwa, uye ubatisise zviyero pamapfudzi, kuchengeta zvidzitiro zvakakotama sezvinangwa. Dhinda zvisiso zvepamusoro, pasina kuvhara shure, kuisa pamafudzi. Pasi pamakona kusvikira zviyero zviri panzeve-yepamusoro, uye zvinodzokorora kusvika 12 zvakare.
Kurudzira Kuenzanisa : 5-12 lbs kuvakadzi, 8-20 lbs varume.
Reps / Sets / Dur Duration : 12 reps
Dzokorora katatu
Kutevera Kudzidzira: Nechokumativi Lunges
6 - Chikamu Lunges
Mativi Mapungi: Endai kune kurudyi, kuchengeta rutsoka rworuboshwe zvakarurama uye zvose tsoka dzichitaura mberi. Sezvo rutsoka rwako rworudyi runokanda pasi, bhanha muhudyu uye shandisa pfuti yako kumashure apo iwe unoshandura uremu hwose kurutsoka rwako rworudyi. Gara pasi kusvikira huni inenge yakananga kusvika pasi uye bhedu rakarurama rinowirirana nezvigunwe zvako, zvose zvitsitsinho zvakadzika. Pinda muzvitsitsinho zvakarurama kumashure kuti udzoke shure uye dzoka kune rumwe rutivi rwehuwandu hwe12 zvakare.
Reps / Sets / Dur Duration : 12 reps
Dzokorora katatu
Kutevera Kudzidzira: Hammer Curls
7 - Hammer Curls
Hammer Curls : Mira nemakumbo pamusoro pechiuno-kure zvakaparadzana, uine dumbbells nemichindwe inotarisana nayo. Squeeze biceps kuti uvhare zviyero kumapfudzi, uchengetedze zvidzitiro zvakamira. Zvishoma nezvishoma udzike zvisikwa, uchengete bhendi shoma mumakumbo pasi. Dzokorora zve 12 zvakare.
Kurudziro Inotakura : 5-10 lbs kuvakadzi, 10-20 lbs varume.
Reps / Sets / Nenguva : 12-16 reps
Dzokorora katatu
Kutevera Kudzidzira: Pushups
8 - Pushups
Pushups : Pinda munzvimbo yakagadzikana nemaoko ako zvishoma kupfuura mapepa ako, uye mabvi ako pasi. Chengetedza musana wako. Pasi kusvika pane pushup kusvikira mabheji ari pamakona 90-degree. Dzorera zvakare uye dzokorora 1 seka 12-16 reps. Iwe unogona kuwedzera kuwedzerwa kuburikidza nekuita basa rezviuno zvako kana iwe uchikwanisa.
Reps / Sets / Nenguva : 12-16 reps
Dzokorora katatu
Kuwedzera Kuita muviri: Triceps Extensions
9 - Triceps Extensions
Zvinyorwa Zvokuwedzerwa : Rara pasi uye uchengetedze zviyero zvakananga kumusoro, zvimiti zvinotarisana mukati. Bend the elbows uye kuderedza zvisikwa kusvikira zviri pedyo nenzeve. Tambanudza maoko, chengetedza zvinyorwa zvekare uye dzokorora kwechikamu che che 12 chekare.
Kurudziro Inotakura : 5-10 lbs kuvakadzi, 8-15 lbs varume.
Reps / Sets / Duration : 12- reps
Dzokorora katatu