Chinangwa chekutanga:

Rudzi: Fulbodi

Chikamu chekugadzirira: mutsva

Nhamba yekushanda pavhiki: 2, 3

Midziyo inodiwa: barbell, dumbbells, zvekushandisa zvekushandisa

Vateereri: varume nevakadzi

Author: Doug Lawrence

Iyo yekutanga kudzidzisa chirongwa ichagadzira nzira yekuti iwe utambe simbi, kuyemura maziso evasikana uye zvisati zvamboitika kuzvivimba. Mavhiki gumi nemaviri ekuzara-kwemuviri-muviri unozogadzirira yako mhasuru yekuuya kwepamusoro-kusimba kupatsanurwa.

Tsananguro yechirongwa chekudzidzisa kwevanotanga

Tese takatangira kune imwe nzvimbo. Kana usati wambodzidziswa nezviyereso, unoda chirongwa chinogadzirira tsandanyama dzako kuti uwane kudzidziswa kwakanyanya. Izvo zvakakosha kuti unamatire kune yakazara muviri wedunhu kudzidziswa chirongwa kwemavhiki matanhatu ekutanga, sezvakatsanangurwa muchinyorwa, uye chete ipapo woenderera kumavhiki e6-7.

Kana iwe uri mutsva kunzvimbo yekurovedza muviri uye nekudzidzira, bvunza zvayakanakira mune zvakataurwa kune ino chinyorwa; ita shuwa kuti uri munzira chaiyo uye yako nguva yekurovedza muviri haina kutambiswa! Tevedza kufambira mberi kwako muaccount yako wega, izvi zvinokubatsira iwe kugadzirisa mutoro zvichienderana nemhedzisiro, uye, zvakakosha, kuongorora kufambira mberi kwako kuchasimudzira kurudziro yako kune hukuru hwakakura.

Pakutanga, usanyanyoshandisa kurovedza muviri kwakasarudzika mhasuru uye nekusimbisa kudzidzira kwakadzika. Iko kusimbiswa kukuru ndekwekugadzirira muviri wese kutakura zvakanyanya, kuwana chimiro chemumhanyi, kuchinjira kune barbell uye simulators. Izvo zvakakosha kuti utarise hunyanzvi hwakakodzera kubva pakutanga chaiko, usatsvake huremu hwakawanda, tarisa pane hunyanzvi, mune ramangwana izvi zvinoguma nemhasuru dziri nani uye nekukurumidza kukura kwe "paramita" kwauri.

Mavhiki 1-6: Muviri Wakazara Wedunhu Workout

Nekudaro, isu tinotanga nekuita zvemitambo mukudzidzira wedunhu uye kugadzirira mhasuru kune iyo hellish mitoro yekuparadzanisa kudzidziswa. Mumwedzi nehafu iwe uchashanduka kuita mutambi akasimba akasimba, akagadzirira kukwirira kutsva kwe "nyika yesimbi".

• Ita yega yega yekurovedzwa kurovedzwa kaviri pasvondo nezuva rimwe chete rekuzorora kanenge pakati pemazuva ekudzidzira.
  
• Kwemavhiki matatu ekutanga ezviitwa zvega zvega, ita imwechete seti gumi neshanu reps: Kwemavhiki 15 kusvika 4, ita maviri maseti e6 reps enhengo dzemuviri dzakaratidzwa (uchishandisa zvishoma huremu pane ese seti).

1-3 mavhiki

4-6 mavhiki

Vhiki 7-12: Yakanyanya Kuwedzera Kupatsanura Workout

Mushure mekunge iwe wapfuura nemudunhu redzidziso kutenderera, simba uye utange kunzwa mhasuru, muvhiki yechina, chinja kupatsanura kudzidziswa. Kupatsanura kudzidziswa kunokutendera kuti utakure boka rega rega remhasuru nekukwirisa uye kudzika. Kudzidzira kwakasimba kunoda kuita maekisesaizi uye nzira dzemhasuru yega yega, iyo inozopedzisira yakonzera kudiwa kwekuparadzanisa mazuva ekudzidzira kuti ushande nemapoka akasarudzika emhasuru. Muchiitiko chedu, isu tinotanga nemazuva maviri akapatsanurwa-kudzidziswa, izvo zvinoita kuti zvikwanise kushandira muviri wese pasingasviki vhiki rimwe.

• Govanisa muviri wako muzvikamu zviviri (kumusoro uye pasi), wedzera huwandu hwezvikamu zvekudzidzisa kusvika kumatatu pasvondo nezuva rimwe chete rekuzorora, zvirinani pakati pemazuva ekudzidzira (semuenzaniso, Muvhuro, Chitatu, Chishanu).
  
• Ita imwe yemaseti maviri ezviitwa neimwe nzira. Muvhiki yekutanga, ita Workout # 1 kaviri, vhiki rinotevera, ita Workout # 2 kaviri, zvichingodaro.
  
• Ita seti uye reps sekurairwa.
  
• Zorora 60-90 masekondi pakati pemaseti.
  
• Mamwe maekisesaizi nguva nenguva kushanda mhasuru nenzira dzakasiyana.

Workout 1: Kumusoro Muviri

Workout 2: Muviri wezasi

Read more: