30 Minute Kumusoro Muviri Workout yeVakadzi

Aya maminetsi gumi ekurovedza muviri achaputika musana wako, mapendekete nechipfuva uye achakupa mhasuru dzakasimba zvekuti iwe uchada kuratidzira muhembe isina maoko chero nguva yegore!

Author: Kelly Davis

Makumbo akanaka uye matako anokwezva ari kure nemukombe wega unogona kuhwinwa nechirongwa chinotonhorera chekurovedza muviri. Michelle Obama, Cameron Diaz naJessica Biel mamwe emazita evakadzi vevanhu vane bhiceps uye madelts akasimba.

Handisi kuita zvekutamba madzimai. Kuti ugadzire muviri unoyevedza, wakasimba uye une hutano, unofanirwa kukwira kumusoro wepamusoro wemuviri!

Runako uye tsandanyama

Ipfungwa isiriyo yakapararira yekuti kudzidziswa kwesimba kwemuviri wepamusoro kunoita kuti vakadzi vapombe mhasuru yeArnold. Izvozvo hazvibviri! Mahomoni echikadzi uye hunhu hwefiziyorosi hunotaridza kusimba kwedu uye kukura kwemhasuru, pamwe nehupamhi uye makonari enhengo dzemuviri. Iwe hausi nyanzvi yekuvaka muviri uye haufanirwe kunetseka nezvekufanana naye.

Muchokwadi, muviri wechikadzi une testosterone yakapetwa kagumi pane yemurume. Vasikana vane mazinga e testosterone akakwirira, achienzaniswa neavhareji mukadzi, vanowana mhasuru yakakura nekukurumidza, asi vakadzi vese vanogona kudzidzisa musana, maoko uye chipfuva vasingatyi kuva Hulk.

Kuti uvandudze muviri wako uye kugadzira iyo yemitambo nhamba inorotwa nevakadzi vazhinji, iwe unofanirwa kuvandudza musana wako mhasuru, triceps, biceps uye delts! Tsandanyama parutivi, mabhenefiti ekudzidziswa kwesimba kumuviri wepamusoro akakura. Hezvino zvikonzero zvishoma nei uchifanira kuzvibatanidza muhurongwa hwako hwekudzidzisa.

1. Kusimbisa mapfupa emapfupa

Osteogenesis uye kugadziridza maitiro ayo muviri unogadzirisa kushandura mitoro nekushandura huwandu, chimiro chemapfupa uye kubvisa mapfupa asina simba kana akakuvadzwa. Kudhonzwa kwemhasuru dzakabatanidzwa nemapfupa ndiko kunetseka kunoita kuti mapfupa achinje uye ave nesimba. Iyo yakasimba mhasuru dzako, iyo mapfupa anofanira kunge akasimba, ayo anofanira kunge achikwanisa kutsungirira kumisikidza kwetsandanyama. Kuveza mapfupa kunobatsira kudzivirira kutyoka uye kudzivirira kukura kweosteoporosis.

2. Connective tishu

Tendon, ligaments, uye cartilage ndizvo zvinobata mapfupa edu pamwechete. Kupera simba, izvi zvinobatanidza zvinyama zvinhu zviri panjodzi. Maekisesaizi esimba repamusoro emuviri anosimbisa matishu akabatana mumagokora, mapendekete, mutsipa, musana, mawoko uye maoko kuvandudza kushanda kwemajoini uye kugadzikana. Zvakanakisa kudzivirira kukuvara.

Maekisesaizi esimba repamusoro emuviri anosimbisa matishu anobatana mumagokora, mapendekete, mutsipa, musana, mawoko, uye maoko kuvandudza kushanda kwemajoini uye kugadzikana.

3. Kukura kwetsandanyama uye kupisa mafuta

Kudzidziswa kwesimba kunowedzera kuonda kwemuviri uku uchideredza zvitoro zvemafuta emuviri. Iyo yakakwira chiyero chemhasuru kune adipose tishu, iyo inowedzera metabolic inoshanda muviri wako. Mumuviri une metabolism inoshanda, iyo basal metabolic rate inowedzera, iyo oxidation yemafuta inokwidziridzwa uye kushandiswa kwesimba nenzira yemakoriyori kunowedzera. Mune mamwe mazwi, iwe unopisa macalorie akawanda nemafuta nekungotakura mhasuru yakawanda!

4. Kuvimba kwakawanda, mhedzisiro yepamusoro!

Tichifunga nezvese zviri pamusoro, kuwirirana kukura kwemuviri wepamusoro kunowedzera kuzviremekedza uye kunoisa iwe muHigher League. The American Journal of Healthy Lifestyles yakabudisa data inofadza. Masayendisiti akagumisa kuti vakadzi vanoita simba rekudzidzira katatu pavhiki vanowana kuvandudzwa kwakakosha muhuwandu kana vachienzaniswa nevasikana vanozvidzivirira pakufamba katatu pavhiki (kunyange kufamba kuchiri nani pane kugara pachishanu zuva rose). Kunzwa kwesimba romunhu pachake kunozadza zvose muviri nepfungwa nechivimbo.

5. Zvizhinji zvinobatsira zuva rega rega

Kunyangwe isu takajaira kubatanidza simba nekukunda kwemitambo, tsandanyama dzine simba mumawoko nekumusana zvinozoita kuti zvive nyore kuita mabasa mazhinji ezuva nezuva. Iwe unozogona kufambisa fenicha pasina rubatsiro, kutamisa mapakeji ese kubva kuchitoro nekufamba kumwe, kusimudza mabhokisi pasina kurwadziwa kwemusana uye zvimwe zvakawanda! Kunzwa simba rako pachako hakusi kungotonhorera chete, simba rinokupa rusununguko, nekuti iwe unogona nyore kurarama nemabasa mazhinji ezuva nezuva.

Zvirongwa zvekuita

Aya maekisesaizi akagadzirwa pane akafarift / bhenji musimboti. Pamberi pako, kuitira kuti mukati mevhiki, flexors uye extensors vanogamuchira chikamu chakaenzana chemutoro.

Mune iyi kupatsanura Workout, maflexors uye extensors vanogashira chikamu chakaenzana chemutoro.

• Munguva yeWorkout A, iwe uchaita bhenji rekudhinda mafambiro anoshandisa yako pectoral tsandanyama seyakanyanya kutyaira simba. Panguva imwecheteyo, iwe uchashanda mafudzi ako, trapezius tsandanyama uye triceps - ivo vachaita seboka rekutsigira.

• Panguva yeKushanda B, unoita maekisesaizi ekudhonza. Aya mafambiro anosanganisira network yakakura yemhasuru dzakavhara kumashure. Zvimwe zvinosanganisira trapezium uye rhomboid muscles yekumusoro kumashure, latissimus dorsi, uye erector spine, iyo inotangira kubva pamutsipa kusvika kunharaunda ye lumbosacral. Muzviitwa izvi, mapoka madiki emhasuru anoshanda pamwe chete nemabiceps.

Ini ndinokurudzira kuita imwe neimwe yakaoma kamwechete pavhiki, iyo yekuzorora pakati pekushanda ndeye 3-4 mazuva. Rovedza muviri pachirongwa chakarongwa kwemavhiki mana kusvika matanhatu, uye pamazuva ari pakati pemasevhisi akarongwa, shanda muviri wako wezasi.

Kudzidzira A

Kudzidzira B

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