Split system kudzidzisa chirongwa chekureruka kudzidzisa kunoparadzanisa zvidzidzo zvekudzivirirwa nezvikamu zvemuviri- zvepamusoro nepamusoro kudzidzisa muviri.
Iyo pfungwa inogona kunyanya kunyanya kujekesa nemakwikwi akasiyana-siyana ezvidzidzo zvemazana emapoka ezvikamu zvakarongerwa kuparadzaniswa kwekudzidziswa. Misungo, mabheti, maoko, shure, chifuva uye mimba ndezvenye mushure mahara.
Kazhinji kuparadzanisa zvirongwa zvinoparadzanisa kudzidziswa mune imwe neimwe yezvikamu izvi. Zvimwe zvakajairika makumbo uye chidziro mune rimwe chidzidzo kana maoko, kumashure uye chifuva mune imwe sangano. Dzidziso yepamuviri inogona kukodzera pane imwe nguva.
Iyi haisi yegadziriro inoshandiswa nevadzidzisi vemagetsi kana vamapurisa veOlympic uye inowanzoshandiswa nevadzidzisi vemuviri kana vadzidzisi vemapfungwa.
Mienzaniso: Purogiramu yekudzivirira kwevhiki iyi inoenderana nekuparadzaniswa kwemuviri, Chipiri nechepamusoro-muviri kupatsana musi weChipiri.
Sei Uchifanira Kushandisa Kugadziriswa Kwemagetsi?
Kupatsanurana kurovedza kunopa nguva yekushanda zvakanyanya kwemuviri, pamwe nekuwedzera kwemazuva ekugadzirisa nzvimbo iyo isati yashandiswa zvakare. Kana iwe uine awa nezuva kuti upedze pakuita zvekuita, chiitiko chinoparadzanisa chichaita kuti iwe utsvake imwe kana maviri mapoka emasumbu zvakasimba zuva roga roga nemamwe masero uye zviremu zvakanyanya. Kushanda neboka remasumbu kusvika kuneta kunokurudzira musisi kugadzirisa nekukura. Izvi zvakasimba zvekurovedza zvinogona kutungamirira kumigumisiro iri nani yekuvaka musimba.
Kuparadzanisa kudzidzisa kunokubvumira kutevera American Council of Sports Medicine Guidelines uye kubvumira kwemaawa makumi maviri nemaviri pakati pekudzivirira kudzidzira maitiro ekudzidzira kweboka guru remasumbu.
Sei Usingafaniri Kushandisa Kugadziriswa Kwemagetsi?
IAmerican Council on Exercise inokurudzira kushanda muviri wose kune vanhu vane purogiramu shoma uye vanotanga.
Vatangi vematangi vanowanzotanga nekugadzirisa muviri muviri wose kuitira kuti vakwanise kudzidza nzira yakakodzera yekudzidzira uye kuvaka simba rose uye mafomu.
Nekuparadzanisa, zvinokosha kuti usasvike chero basa ripi zvaro sezvo mumwe nomumwe ane chinangwa chakasiyana. Kubvumira nguva yakareba kuti iwe uende pakati pekushanda kweboka remasumbu rinokanganisa kufambira mberi kune chinangwa chako. Kana iwe usingakwanise kuchengeta purogiramu yakasimba, muviri wose wekuita muviri unogona kunge uri nani.
Kupatsanura Maitiro Okudzidzisa Routines
Muviri Wakadzika / Muviri Wakaparadzaniswa: Uyu ndiwo maitiro akaparadzana, mazuva akasiyana-siyana ekushandisa muviri wepamusoro chete uye muviri wepasi chete. Madzimai ekudzidzira maitiro anoitwa paunosarudza mazuva.
Shingairirai / Dhonzai kuparadzaniswa: Mhando iyi yekuparadzanisa inoita zvose zviri kumusoro nepamusoro, asi inoparadzanisa maitiro okuita muzuva rimwe rekudzidzira maitiro anoshandisa chepfu, mapepa, uye triceps. Zuva rimwe zuva ndezvekukwezva maitiro (curls, mitsara, masheta) anotarisa kumashure uye biceps.
Kusagadzikana kweMasumbu Kuparadzanisa Kushanda : Kurwisa mapoka emasumbu anoshandiswa zuva rega rega, kupatsanurana kuva mapoka kuitira zvitatu zvekushanda kwevhiki kana kwekushanda kwechina pavhiki.
Zvakapfurikidza Splits: Kuita basa kunongotarisa kamwe chete boka guru remasumbu pazuva, Purogiramu iyi inowanzodikanwa mazuva mana kana kupfuura kwemavhiki ekushanda kwevhiki.
- Yakapfurikidza Kupatsanura Routine (5 Mazuva) : Urongwa urwu hunobuda makumbo, maoko, kumashure uye mukati, chifuva, mapfudzi, uye misungo.
- Kugadziriswa kweMuviriro: Routines kubva kuna Lee Labrada, aimbova IFBB Mr. Universe, yakavakwa kwemazuva matanhatu pavhiki, mazuva mana pavhiki, kana mazuva matatu pa / rimwe kubva.
- Kuvandudza Kuvaka muviri Kuparadzaniswa: Rimwe guru boka remasumbu pazuva rinotarisirwa pamusoro pemakore matanhatu.