Ichi chimiro chekushanda kwesekufambira chinosanganisa mishonga yose mumuviri wako neine simba rinowanzoita maitiro pamwe chete nemasumbu-chaiwo anofamba. Izvi zvishomanana, zvine simba zvinoshanda zvakakwana apo iwe uri pfupi panguva uye unoda kuwana zvakanyanya kubva pakudzidzira kwako. Iwe uchaita basa rega rega, rimwe shure kwechimwe, kune rimwe dunhu rakakwana rekuita basa rakapfurikidza, rakanaka.
Unoda zvakawanda here? Enda kuburikidza nharaunda kusvika ku3 katatu nokuda kwekushanda kwakasimba, koriori-kupisa.
Precautions
Ona chiremba wako kana uine zvirwere, kukuvara kana zvimwe zvirwere.
Zvishandiso Zvinodiwa
Dzidzira bhora, dumbbells dzakasiyana-siyana, danho kana bhenchi
How To
- Kushamwaridzana nemaminitsi mashanu kusvika ku10 yemoto
- Ita zvidzidzo sezvinoratidzwa, imwe pashure peimwe nekuzorora kwenguva pfupi pakati pezvinodiwa
- Kwekushanda kwenguva yakareba, zera 2-3 mativikiti
- Shandura maererano nehutano hwako hwepamusoro uye udzivise chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana
1 - Squat Curl uye Press
Squat Curl uye Press
Tora zvigadzirwa zvemaoko uye simira kune rutsoka rworudyi, rutsoka rutsoka shure kwako. Shingairira pasi, muchibata zvisikwa kusvika pasi. Chengetedza zvisikwa mu biceps curl uye wobva wavhara zvirairo pamusoro apo iwe unomira panzvimbo yakamira. Deredza zvidhori uye dzokorora zvegumi 10-12 kumativi ose.
2 - Sumo Squats
Sumo Squats
Bata uremu hunorema kana kettlebell uye utore tsoka dzakapoteredza, zvigunwe kubva kune imwe nzvimbo ye-degree-45 angle. Bhodza mabvi uye udzike mukati mechikwata chakaderera sezvaunogona kunyatsokwanisa, kuchengeta mabvi maererano nemagunwe. Pinda muzvitsitsinho kuti umire uye dzokorora zvekare 15.
3 - Simba Biceps Curl
Power Biceps Curl
Tora zviremera zvakakura nemakumbo hip-kure kure. Svetera zviyero zvishoma zvishoma sezvaunenge uchidhonza, kuisa zviyero kusvika muchirongwa chenyundo apo uchidhonza, uchibata zvidzitiro pamabvi kana uchikwanisa. Simuka uchichengetedza zviyero uye zvishoma nezvishoma udzike zvidhi zvadzo pasi. Dzokorora zve 16 zvakare.
4 - 360 Plank
360 Plank
Tora midzi yezvigadziko uye rungiri kuruboshwe (gumbo rorudyi rakarurama) kutora uremu muruoko rworuboshwe kusvikira pasi. Iwe unofanirwa kunge uri mumuteyi wemumhanyi ane ruoko rworudyi rwakakonzera mumutsara. Isa chiremera chakanaka apo iwe unoruramisa gumbo roruboshwe mu plank. Iye zvino tora chiremera chakakwana zvakare mumutsara apo iwe unofambira mberi nerutsoka rworudyi. Simuka, uchitarisana nechemberi kwekamuri uye dzokorora nyaya yacho zvakare nerutivi rwako rworuboshwe, mutsara wepandi uye umire. Pedzisa 4 madenderedzwa munharaunda imwe neimwe.
5 - Kufa kunopfuurira kuDzepanhau Press neReverse Lunges
Kufa Kuenda Kumusoro Kutarisana neReverse Lunges
Kuchengeta zvigadziko pamberi pezvidya, kubva kumusoro muchiuno, kuchengetedza musana wakavhara, uye kuderera kusvika pakufa . Sezvaunodzosera kumusoro, simudza zvidzitiro kumusoro, maoko akatarisana pamusoro pemapfudzi. Kuchengeta mavoko zvakananga, dzoka kumashure mutsindo wakarurama nerutsoka rworudyi uye ipapo rutsoka rworuboshwe. Dzokorora zvose zvakaenzaniswa zve 8-10 reps.
6 - Rimwe Arm Row
One Arm Row
Nzvimbo yakasara netsoka pane imwe danho uye sotsigira muviri neruoko rworuboshwe sezvo iwe uine mutoro wakaremara muruoko rworudyi. Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Pasi uye dzokorora zvegumi nemashanu, uye shandura mativi.
7 - Pushups
Pushups
Pamabvi kana zvigunwe, ita zvinyorwa zvakawanda sezvaunokwanisa nekunaka. Zorora kwemaminitsi gumi uye dzoka imwe nguva.
8 - Dzokera Turning Lunge
Dzoka Kutendeuka
Tanga kufamba kunotarisana mberi, kubata zvigadziko muruoko rumwe, kana zvichidiwa. Tendeukira kuruboshwe pane diagonal, pivoting paakarurama tsoka paunofamba mberi necheboshwe kuruboshwe. Tora zviyero zvichienda pasi, uchengetedze kusabatanidzwa kuti udzivirire mushure. Rutsoka rwako rworudyi runofanira kururamisa. Dzorera shure, kutendeuka kuitira kuti iwe utarise mberi zvakare. Ita chinhu chimwe chete kune rumwe rutivi, kukanganisa nerutsoka rworudyi mberi. Dzokera shure kutanga uye kudzokorora, kushandura mativi ekudzoka 15.
9 - Lunga
Lunge
Mira mumamiriro akaparadzana, nemamita anenge mamita matatu kubva. Ita zvigadziko muruoko rumwe norumwe uye ufugame mabvi. Isa pasi mabheji kumashure akatarisa pasi, uchengetedze chitenderi mberi uye mabvi zvakananga pamusoro pepakati petsoka. Chengetedza mutsara wakarurama uye usingaiti iwe sezvaunenge uchifambisa mberi kwechitsinho uye kumashure kuti utange nzvimbo. Dzokorora zvose zvakasungwa kune rumwe rutivi usati wachinja mashizha. 15 reps.
10 - Y-Chest Press
Y-Chest Press
Nhema pabhenji uye kubata zviremu-zvakakura zvakasimudza nemakumbo akarembera. Tambanudza maoko uye shandisa zviyero kumusoro uye kunze kwekona muy-shape. Itai zviyero pamwe chete pamusoro pebhokisi, zvideredzai pasi uye dzokorora zvekare gumi nemashanu.
11 - Skull Crushers
Skull Crushers
Bata chidimbu barbell nemaoko mapepa-upamhi zvakasiyana, zvimiti zvinotarisa kunze. Bvumidzai zvinyorwa zvekuti musimudze zvigunwe uye musimudze zvidzitiro uye kuderedza mutoro kusvika kumusoro, nekumira apo zvigunha zviri pa 90 degrees. Bvisa uremu mushure mokudzokorora kusungirirwa kwekuvhara pasi uye skull crusher ye16 reps.