Iko muviri wose unoputika ndeumwe wekunakidzwa kwekushanda muviri wose - glutes, zviuno, mahudyu, chifuva, shure, mapepa nemaoko.
Zvidzidzo zvinowanikwa mumutambo wepamusoro - Kuedza 1 kunoteverwa neOkuita 2 kusina zororo pakati nepakati pezviito zvakawanda zvinosanganisira tempo kuwedzera kuwedzera simba. Kana iwe uine nguva yakawanda, dzokorora mumwe nomumwe kutarisa 2-3 nguva.
Precautions
Ona chiremba wako kana uine mamiriro ezvinhu, zvirwere kana kukuvadzwa
Zvishandiso
Bharbell (anogona kuisa dumbbells pano kana zvichidiwa), dumbbells dzakasiyana-siyana, danho kana bhenzi uye ibhola
How To
- Kushamwaridzana nemaminitsi mashanu kana kupfuura emoto
- Vatangotanga: Kana izvi zvikafambira mberi, edza imwe yeiyi yekushanda kwevatanga
- Pedzisa maitiro ekugadzirisa rimwe nerimwe shure kwechimwe chisina zororo mukati
- Dzokorora rimwe nerimwe rakanakisa katatu
- Shandura kana kuchinja mafambiro sezvaunoda
- Ichi chikamu chekuita basa ndechokuti int / adv exercisers vanoziva maitiro aya. Kana iwe usingazivi nezvemafomu akanaka, shandisa mamwe maitiro kana kuregera chero chinhu chausina kunaka nazvo
Superset 1: Bharbell Squats
Shandisa barbell yakakura kana dumbbells. Ita 8 squats nguva dzose (inenge 2 inoyera uye ichidzika) inoteverwa ne 8 inotapira kutengesa zvikwereti inongouya kusvika hafu
Split Squats
Ita rutsoka rwakare uye ubatisise zviremera zvakaremara. Lunge (kuenderera mberi kwegumbo shure kwezvenwe) kwema 8, zvino ita zvishoma nezvishoma kutora mapapu. Shandura mahlangothi.
Dzokorora squats nemapapu 1-3zve dzimwe nguva
Superset 2: Step Ups
Kubata zvisikwa kana kushandisa bhanhire, zvinononoka uye zvinodzora zvishoma nezvishoma nerutsoka rworudyi, nekusundira chitsitsinho. Dzokorora kuruboshwe.
Bent Knee Deadlift
Mamiriro ezvinhu akareba, ipai zviyero zvinorema padenga pakati pemakumbo. Shingira pasi (mabvi shure kwezvigunwe uye usisipo) uye tora zvisikwa paunomira. Shingai kumashure, isai zvigadziko pasi uye simukai. Dzokorora zve 16 zvakare.
Dzokorora chikwata uye mapfugama akagwadama akafalifts 1-3 dzimwe nguva
Superset 3: Hamstring Rolls
Ita 8 nguva dzose hamstring mipumburu pabhokisi inotevera 8 inononoka hamstring mipumburu (4 kuverenga kunze, 4 kuverengwa mukati).
Hip Extension paBhola
Nhema nehudyu pabhora uye mberi kwepasi. Bend pamabvi zvokuti machira akafanana nechomukati uye anosvibisa glutes kusimudzira tsoka kumatenga. Ita 8 nguva dzose uye 8 inononoka.
Dzokorora hamstring mipumburu uye kuwedzerwa 1-3 dzimwe nguva
Superset 4: Ball Pushups
Pa bhora kana pasi, ita 8 pushups yenguva dzose yakateverwa ne 8 pushups dzishoma-4 dzinodzika uye 4 dzinosvika.
Chet Fly - One Arm
Pa bhora kana bhenji, tora humwe uremu uye uite 12 mapute anonoka nehana imwe. Shandura mativi uye dzokorora.
Dzokorora pushups nenhunzi nhatu 1-3 nguva
Superset 5: Yakagadzirirwa Pamusoro peBarbell Rows
Tora barbell yakakura uye taura mberi. Bvisa uremu huri ku bhatani badziri kumbomesa mushure mutsva 8. Izvo zvinodzokorora zvishoma nezvishoma - zvinyorwa zvishanu zvishoma, 4 zvinoverengwa.
Rimwe-Rine Row
Tora mutoro wakaremera uye ita 4 dumbbell mitsetse nekono rorudyi uchiteverwa nemitsetse miviri inononoka (4 kuverenga, 4 kuverenga pasi). Dzokorora mazita akadai (4 anogara aripo, 2 anonoka) 3 nguva uye shandura mapande.
Dzokorora barbell rutsanga uye dumbbells mitsetse 1-3 more times
Superset 6: Arnold Press
Tora zvigadziko pamberi pebhokisi, zvisikwa zvakakotama. Rongedza zvisikwa uye usimudze zvisikwa kumusoro uchifambisa mapapiro kunze, uchidzokororazve 16.
Rimwe Simba gare gare Kwira paBhola
Pamwe pane bhora kana kumira, ita 8 lateral inomutsa nerudyi rakatarirwa ne 4 inopera zvishoma pamusana pekufamba. Dzokorora pane imwe ruoko.
Dzokorora mishonga uye yakasimuka inomutsa 1-3 dzimwe nguva
Superset 7: Itai Mavara Pamusoro peBhora
Muchidimbu chinzvimbo pabhokisi kana bhenji, ita 8 bicep curls inotevera ma 4 curls kubva pazasi uye ichiuya kusvika hafu uye zvino 4 mavharasi anotanga kumusoro uye achiuya hafu pasi
Barbell Biceps Curls
Nechirungu chechidimbu, ita 8 bicep curls inoteverwa ne 4 curls kubva pakadzika uye ichiuya kusvika hafu uye zvino 4 mapiritsi anotanga kumusoro uye achiuya hafu pasi.
Dzorera penderedza curls uye barbell curls 1-3 more times
Triceps Pushups
Pa bhora kana pasi, ita ma-8 triceps pushups (maoko akavharana pamwechete uye pasi pemapfudzi) akatevedzerwa ne-8 pushups anonoka - 4 anoverenga, 4 anoverengwa.
Zvimwe
Skull Crushers
Kushandisa chidimbu barbell kana dumbbells, ita 12 inonono skull crushers - 4 kuverenga, 4 kuverenga pasi.
Dzokorora pushups uye skull crushers 1-3 dzimwe nguva
Zvimwe