Zvakawedzerwa Kukura Kwekurovedza Fitness Workout

Wakagadzirira here kuenda mberi, kukwirira-kukwirira kwedunhu kudzidzira kurovedza muviri? Kana iwe wakanga uchishanda nguva dzose nezviremba kwemwedzi mitanhatu kana kupfuura nemamwe akaita seStart Strength uye Muscle purogiramu, unogona kunge wakagadzirira kuenda kune imwe yero yekudzidzisa muviri kwako.

Ndinodana iyi "Serious Circuit" nokuti inosanganisira zvakawanda zvekuputika kwesimbi pamwe chete nekufamba nokukurumidza pakati pezviito kuitira kuti mwoyo uwedzere kuwedzerwa, pamwe nekukwirira kwakasimba kushanda kana mabhasikoro .

Izvo zvakanaka kuti upise kubva pane izvo zvishoma zvishoma zvakashata mafuta mumuviri .

Cherechedza: iyi i-high-intensity, chirongwa chekushanda kwerudzi uye unofanirwa kuva nemafungiro akakwana ekugadzirisa uku kuwedzera. Kana iwe uchinzwa kuti hausi kunyatsoronga zvakanaka, ita rimwe chete dunhu panzvimbo pokuderedza huwandu hwekushanda - kana kudzokera kune purogiramu yakasimba yepurogiramu. Nguva dzose kuongororwa kwechiremba kunobatsira.

The Exercises

Kudzidzira kwechinomwe kunosanganiswa uye zvose zvinokwidza zvinogona kushandisa dumbbells kuitira kuti iwe ugone kuita basa rokudzidzira kumba uyewo gym. Iyo anaerobic runomhanya / bhasikoro chikamu chinowanikwa katatu mumutunhu mumwe nomumwe.

1. Dumbbell simba yakanatswa uye tsvaga. Izvi zvinonzwika zvakaoma, uye ihwo hunoita zvekuita, asi kwete kupfuura inosvika kuvanhu vazhinji vane ruzivo rwakawanda. Heino nzira yekuzviita. Wana mudzidzisi wekurovedza muviri kuti akudzidzise pane zvakakosha kana uchitenda.

1. Mirai nemabhombwesi makanamatira pamakona, makumbo mapepa-kuputika kunze.

1. Anomuka kumusoro kwetsoka, panguva imwechete achikwikwidza uye achisimudza zvinyunyuta paanenge achifugama pamabvi uye achiunza zvinyengeri kumapfudzi.
2. Iwe haufaniri kukwikwidza kune zvakakwana squat zvakadzika sezvaunenge uchida zvakachena. (Ndokusaka inonzi simba rakachena.)
3. Tambanudza dumbbells kumusoro nechekuripo, uye dzokera kunzvimbo yakaturika.

2. Dumbbell arm curls .

3. Masekondi makumi matanhatu nokukurumidza - treadmill, bhasikoro, mini trampoline kana zvimwe zvakazara muviri-muviri unoita basa. Iyi inguva yevanaerobic yakagadzirirwa kuitwa pamusana wepamusoro . Izvo zvinofanira kuitwa pamusana pekuwedzera kwechikamu chegumi kubva pane gumi paanenge achingoedza kusvika 1 kusvika ku10. Kana iwe une yevhiriji yekunze kana yekunze unogona kushandisa iwe. Kana zvisingaiti, sarudza kana treadmill kana kumira mumitambo paimba yekurovedza kana kumba, kana kumhanyira panzvimbo iyo pane mini exercise trampoline.

4. Imire, dumbbell yakadzika pamusoro pemirwi.

5. Dumbbell yakaiswa mapapu .

6. Dumbbell inonyanya kukwidziridzwa .

7. Dumbbell chest press (yakananga kana inofungidzirwa). Ita ichi ichi chivete pamusana wako kana, kana iwe uchikwanisa kubhenakeri yakagadziriswa, pane kutsika bhenchi.

Basa Rakaoma Rokushanda

Wakashisa kutanga. Ita maminitsi gumi achifamba kana kutambaira pane chetsika, kana yakaenzana, pamwe chete nemhando yezvishoma-kupisa muviri-miviri, mashizha, kuputika, uye masaga-kuti agadzikane mafundo nemisungo.

Sarudza mutoro unoda kuti iwe ushande zvakaoma mukudzokorora kwekupedzisira kwekuita basa rimwe nerimwe. Iwe unogona kutora mabhuti, kana zvakakodzera kana iwe uchida.

Endai nokukurumidza pakati pechirongwa chekudzidzira nekunzorora kwakanyanya.

1. Simba reDumbbell rakasungirirwa rakachena. Chimwe chetatu chekudzokorora.

1. Dumbbell arm curls. Imwe yega yezvekudzokorora 12.
2. Treadmill runhonga kana zvimwe. Makumi matanhatu masikati kumusoro.
3. Dumbbell yakatama pamusoro pemiromo. Rimwe rakagadzirwa ne12 maitiro.
4. Dumbbell mberi inorema mapapu. Imwe yega yezvekudzokorora 12.
5. Treadmill runhonga kana zvimwe. Makumi matanhatu masikati kumusoro.
6. Dumbbell inotsvaga zvinyorwa. Imwe yega yezvekudzokorora 12.
7. Dumbbell chest press (flat or incline). Imwe yega yezvekudzokorora 12.
8. Treadmill runhonga kana zvimwe. Makumi matanhatu masikati kumusoro.
9. Dunhu rakakwana. Zorora kwemaminitsi matatu. Tora zvishoma kana usina kutora zvakanaka.
10. Edzai mashururu matatu, kana maviri kana iwe usina kukodzera. Dunhu rimwe chete rinofanirwa kutora maminitsi anenge 15 kusvika ku18 zvichienderana nokuwana kune midziyo.

1. Gara pasi uye tambanudza zvinyoronyoro pakapera basa rako.
2. Refuel mushure memaminitsi makumi matatu nechingwa chinosanganisira kinehydrates uye mapuroteni.
3. Usaita zvinopfuura 3 masangano vhiki. Iwe unogona kuita zvimwe zvishoma zvakanyanya mashizha ekushanda kana cardio muvhiki iyoyo.

Tora purogiramu iyi kubva purogiramu yekudzidzira yevhiki yechina kana iwe uchinzwa uchishanda. Usashanda kunze kana iwe uine marwadzo akaoma kana asingagumi: Tsvaga chiremba. Nhanho yakanaka nayo.