Mukati
Nyanzvi pakudzidzisa kwesimba Sagi Kalev anokupa iwe chinobudirira chirongwa chekusimbisa nekuvaka mhasuru kumba. Yakaomarara Svondo Rekushanda Zvakaomarara rine zvidzidzo zvishanu zvevhidhiyo izvo zvinoita kuti muviri wako usimbe, kubvaruka uye kukwana.
Muvaki wemuIsrael Sagi Kalev, chirongwa chinonyanya kuzivikanwa chevanoda kugwinya Muviri Chikara, akadzosa kudzidzisa kusimba kusimba kwemuviri wese. Vhiki rekushanda zvakaoma("Vhiki rekushanda nesimba") ndeimwe yeakanyanya kuomesesa akateedzana ekudzidzira kumba uko iwe kwaunofanira kushanda mukuvandudza mhasuru dzako.
Kunyangwe iri zita, hazvidiwe kuti zviitwe zvakaoma mukati mevhiki. Dzokorora kutenderera kwezvikamu zvishanu zvekudzidzisa kakawanda sezvaunoda kuti uwane mhedzisiro.
Tsananguro yechirongwa Svondo reBasa Rakaoma
Chirongwa chiri Vhiki rekushanda zvakaoma akakwana kune varume vanoda kuita kudzidziswa kwesimba kumba uye kutsvaga chirongwa che desktop. Mazhinji evhidhiyo yemumba yakagadzirirwa kurema uye kubvisa huremu hwakawandisa, nekudaro, imwe neimwe yesimba yakaoma mune yakakosha account. Nenzira, kana iwe uchida kugara kwete kwete zvemitambo chete, asi zvakare murume anoyevedza, gara uine chokwadi chekutenga zvishongedzo. Kunyanya, tarisa masaga echikadzi emabhegi ezuva nezuva uye echimiro chimiro: bolinni.in.ua/sumki-muzhskie
Nekudaro, chirongwa ichi kubva kuna Sagi Kalev uye vanokodzera vasikana. Uye kwete chete kune avo vanoda kushanda pamhasuru, asiwo avo vanongoda kukweva muviri mudiki uye nekuvandudza mhasuru toni.
Kukwana kudzidzira Vhiki Rekushanda Zvakaomarara:
- Kune avo vanoda kusimbisa mhasuru uye kushanda pamhasuru
- Kune avo vanoda kupisa mafuta nekuvandudza muviri
- Avo vanotsvaga kurovedzwa kwemhando yepamusoro kumba
- Kune avo vanoda kukudziridza simba uye kuvaka zororo, nyama yemhasuru
- Avo vakapedza chirongwa Muviri Chikara uye ndinoda kuramba ndichiita simba rekudzidzisa naSagi Kalev
General chirongwa chinosanganisira Svondo reHard Labor:
- Iyo yakaoma ine mavhidhiyo mana e40-45 maminetsi + vhidhiyo yemakwati kwemaminitsi makumi matatu
- Iyo purogiramu simba, saka iwe unozoda dumbbells yepakati uye inorema uremu
- Iyo vhidhiyo yakagadzirirwa kune iyo nhanho yekudzidzira iri pamusoro pevhareji, iyo yakataurwa chikamu chikamu Zvepakati-Yakafambiswa
- Iyo yakaoma yakagadzirirwa zvakanyanya kukura kwemhasuru uye mhasuru kukura
- Workout yakakodzera vese varume nevakadzi
Muchirongwa A Vhiki Rekuoma Basa rakauya mu5 simba rekudzidzisa:
- Zuva 1: Chest & Kudzoka (45 maminetsi). Exercise kune mhasuru dzechipfuva uye kumashure. Zvishandiso: dumbbells, bar, bench.
- Zuva 2: Makumbo (45 maminetsi). Workout yemhasuru dzemakumbo. Zvishandiso: dumbbell, bhenji.
- Zuva 3: Core (30 maminetsi). Kudzidziswa kweiyo crust. Zvishandiso: dumbbells, chin-up bar.
- Zuva 4: Mafudzi & Maoko (43 maminetsi). Exercise yemhasuru yemapfudzi nemaoko. Zvishandiso: dumbbell, bhenji.
- Zuva rechishanu: Muviri wese (44 maminetsi). kurovedza muviri wese. Zvishandiso: dumbbells, chin-up bar.
Ukasaronga kumhanyisa chirongwa chese chinogona kutora kurovedza wega zvichienderana nehurongwa hwako hwekurovedza uye zvinangwa chaizvo. Semuyenzaniso, makumbo, moyo or Muviri Wese yakakodzera kune wese munhu anoda kushanda pahunhu hwemuviri uye kubvisa nzvimbo dzine chinetso.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- TABATA Workout: gumi seti emitambo yekudzikisira uremu
- Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
- Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
- Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
- Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
- Kurwiswa: nei tichida + makumi maviri sarudzo
- Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
- Maitiro ekudzikisa chiuno: matipi & maekisesaizi
Kuumbwa uye chimiro chechirongwa Uye Svondo reHard Labor
Complex Vhiki rekushanda zvakaoma inosanganisira zvishanu zvekushanda zvaunofanira kugovera mukati mevhiki. Saizvozvo, iwe uchaita kashanu pavhiki, mazuva maviri akagoverwa zororo. Unogona kuita kupera kwevhiki, semuenzaniso, Chitatu neSvondo, kana Mugovera neSvondoor Chitatu neMugovera - sarudzo dzese pahungwaru hwako.
Kana iwe uchida kushanda mukuvandudza mhasuru dzavo, zvino tevera aya maekisesaizi mashanu kweanosvika mavhiki e4-6 kusvikira iwe wasvika pane chaunoda mhedzisiro. Edza kuti usango dzokorora iko kurovedza uye wedzera huremu hwezvimumumu sezvaunowedzera musimba mhasuru.
Kwevhiki Yevashandi Vakaoma, iwe uchazoda zvimwe zvekushandisa, seinotevera:
- Iwo mashoma maviri emarembeti
- Iyo yakatenderera bar (unogona kushandisa chubhu yekuwedzera kukwirisa pamusuwo)
- Yemitambo bhenji (unogona kushandisa fitball)
Ndeupi huremu hwemakomba ekushandisa? Tarisa pane simba rako uye kugona kwako. Team Beachbody inokurudzira kushandiswa kwemaviri mapara eedumbbells kubva pa2 kusvika 22 kg. Kune kutanga, iwe unogona kubika matatu maviri eedumbbells ehuremu hwakasiyana: kureruka (1.5 kusvika 3 kg), pakati (4 kusvika 9 kg)uye inorema (anopfuura makirogiramu gumi). Uku kushoma kukosha. Sezvo iwe paunopedzisa kudzidziswa uye kwavo kufambira mberi iwe unokwanisa kugadzirisa huremu hwezvidhoma zvichibva pane zvavanogona. Kana iwe uine ruzivo rwekuita mune, saka tora zvidhoma zvinoshandiswa zvinoshandiswaonlesego uremu.
Seti yeanorema dumbbells yakakosha kana iwe uchida kuvaka mhasuru uye kugadzirisa muviri kumba. Sagi Kalev anopa seti yezvirovedzo zvine huwandu hushoma hwekudzokorora, saka kudzidziswa nehuremu huremu hazviite. Kurema dumbbells kunotora zvichibva pachokwadi chekuti ichangoburwa iteration munzira yacho inofanirwa kuitwa mukuyedza kukuru. Ehezve, kana chinangwa chako chiri chekusimbisa mhasuru uye toni iri nyore, yekudzidzira pasi pechirongwa ichave yakakwana dumbbells kusvika ku10 lbs.
Kudzokorora kwevhiki reBasa Rakaoma:
Kudzokorora Chest & Kudzoka:
Pfungwa pamusoro peMutumbi Wese:
Kana iwe usati uchigadzirira mutambo wemitambo wakanyanya uye urikutsvaga kwakawanda tsika yekurovedza muviri, teerera kune simba revhidhiyo kubva kuHASfit.