Izvi zvinosanganisira kushandira maitiro anotsvaga quads, kunze mahudyu, chifuva, mapepa, uye triceps . Zvimwe basa rino nebasa rePull Workout , iro rinosanganisa chigunzva, hamstrings, kumashure, uye biceps kutarisa matese ose emuviri.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakasiyana-siyana, an exercise ball
How To
- Kushamwaridzana nemaminetsi mashomanana ekuvhenekera kwemadiodio kana nekuita sechinhu chakanaka-up chekuita basa rimwe nerimwe nechiremera chakareruka.
- Ita miviri yega yega yega yega, yekuzorora masikati 30-60 pakati kana kuita basa rakadzika mumutambo wedunhu, uchiita rimwe zuva rimwe nerimwe mushure memumwe uye uchidzokorora dunhu 1-3
- Yeuka kushandisa uremu hunokwana iwe unogona KUPEDZA kupedza reps inoda.
Squats
Simira netsoka mapepa-yakafara kunze, uine dumbbells pamusoro pemapfudzi kana kumativi ako. Bhendi mabvi uye pasi mu squat kusvika paunokwanisa, kuve nechokwadi kuti mabvi ako haafaniri kupfuura zvigunwe zvako. Shandisai zvitsitsinho uye chigadziko kuti mumire uye dzokorora.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Reverse Lunges
Mira nemakumbo pamwechete, zviyero zviri muruoko. Dzokera shure anenge mamita matatu nerutsoka rworudyi uye ufugame mabvi mumugero, uchichengetedza mabvi pamakona 90-degree uye bondo rinotangira shure kwezvenwe. Putira zvitsitsinho kuti usimudzire shure, udzorere rutsoka kumashure kuti utange. Dzokorora huwandu hwemashure uye shandura makumbo.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Dzakawedzerwa Nheyo dzeGumbo paBhola
Nhema nebhora rinotsigira musoro nemafudzi, zviuno zvakasimudzwa mubhiriji. Wedzera rutsoka rwakarurama kunze kusvikira mabvi akarurama (chengetedza nechemberi nebhokisi rezasi), pasi uye dzokorora kune dzose mushure mokushandura mativi. Nokuda kwechikonzero chakareruka kugara bhora kana chigaro.
Reps / Sets / Duration
12-16 reps.
Dzokorora katatu
Outer Yegh Leg Leg
Nhema kurutivi rwebhora nemhepo inotsigirwa uye gumbo rezasi rinowira pasi. Ita mutoro wechiremera pachidya chekunze chegumbo repamusoro (kusarudza) uye simudza gumbo mashoma masendimita, kuchengeta chiuno, mabvi, uye mazhe akabatanidzwa uye akatarisana mberi.
Reps / Sets / Duration
12-16 reps
Dzokorora Kurovedza muviri katatu
Pushups
Pinda panzvimbo yekunamatira (pamabvi kana zvigunwe) uye chengetedza uripo sezvaunodonha marara uye udzike kusvika pasi uye nechemberi. Dzorera zvakare uye dzokorora.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Mafupa Cheputi Pamusoro Pema Ball
Nhema pane bhora kana bhenji nemusoro nemutsipa zvakatsigirwa. Tanga nemisero yakananga pamusoro pebhokisi. Bend the elbows uye pasi zvishoma hazviperi kupfuura mapepa, zvinosunungura zvakananga. Dzorera shure kutanga uye kudzokorora.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Overhead Press
Gara pabhora kana kumira uye utange nokuunza zviyero kumusoro kune nzeve, mapende anotarisa kunze. Bvumidzai mapepa ekudhonza zviyero zvakananga uye zvishoma mberi (unofanira kuzviona kunze kwekona reziso rako). Pasi pfupi udzoke kuefudzi uye udzoke.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Front Inomuka
Tora zviyero pamberi pezvidya uye usimudze maoko zvakananga kusvika pamafudzi, unobata zvishoma zvishoma. Pasi uye dzokorora.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
Triceps Kickbacks
Simira netsoka dzakaputika uye udzoke mberi kubva muchiuno, dzoka zvakare uye usasvike kusvikira mutsipa wako wakafanana nechomukati (kana yakanyanya kana ukarwadza musana wako kana kuti hamstrings yako yakasimba). Tanga nemabhanhire akadzikamisa uye akatambanudza kusvika kumbabvu. Simbisai tambo uye ruramisa marara, uise zvinhu zvinorema shure kwako. Pasi uye dzokorora.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu
One-Arm Triceps Pushups
Rara pasi kuruboshwe, mahudyu nemabvi akaiswa. Putira ruoko rworuboshwe rwakapoteredza torso kuitira kuti ruoko rworuboshwe ruzorore pachiuno. Isa ruoko rworudyi padhorosi pamberi pako, chikamu chakafanana nemuviri. Dzvinya maruva uye chengetedza muviri wako. Pasi uye dzokorora usati washandura mativi.
Reps / Sets / Duration
12-16 reps
Dzokorora katatu