ankle Weights: kubatsirwa, kukuvadza uye nzira yekusarudza iyo + makumi maviri maekisesaizi ane huremu

Mukati

Ruzivo rwese pamusoro pehuremu hwemakumbo
- Iko kushandiswa kwehuremu hwemakumbo
- Kukanganisa uye njodzi dzehuremu hwemakumbo:
Makumi maviri ekurovedza muviri ane huremu hwemakumbo
Mhando dzehuremu hwemakumbo uye huremu hwokusarudza
Kudzidzira nehuremu hwemakumbo: vhidhiyo

Zviyereso zvemakumbo zvakakosheswa makutu ane zvinhu zvakasonwa, zvinoiswa pamakumbo uye zvinopa mutoro wakawandisa apo uchiita maekisesaizi akasiyana Uine zviyereso zvemakumbo iwe unogona kuita zviitwa zvemasimba zvemakumbo (mapapu, squats, kusimuka uye kusimudza makumbo wakamira uye wakarara pasi)uye Cardio maekisesaizi (kufamba nekukurumidza, kumhanya, kusvetuka).

Kazhinji kazhinji zviyero zvinoshandiswa nevasikana kupomba kumusoro kwemagaro uye kushanda panzvimbo dzedambudziko dzetsoka. Asi kune varume, izvi zvinyorwa zvinogona zvakare kuda. Isu tinokupa iwe gwara rakazara kwazvo kune zviyereso: bhenefiti, kukuvadza, mutengo, huremu hwakawanda kusarudza, hunhu uye mhando, pamwe nesarudzo yakasarudzika yezviratidziro zvine huremu hwemakumbo nemagadzirirwo akaitwa ekugadzirira.

Kune anoshanda ekurovedza makumbo tarisa zvakare imwe inoshanda kwazvo imba hesheni: kusimba mabhendi. Vachave chihombe chekuwedzera pakurema kwetsoka.

Ruzivo rwese pamusoro pehuremu hwemakumbo

Zviyereso zvemaketuru zvakapfekwa pamakumbo panguva yekurovedza muviri, uye nekuda kwekuwedzera mutoro pane kuwedzera kwemhasuru mutoro uye kuomarara makirasi. Kazhinji kazhinji, aya macuffs anoshandiswa mukurovedza makumbo uye glutes uye cardio kurovedza, kushomeka kurovedza kune vezvenhau. Zviyero zviri nyore uye zvakaomarara michina yemitambo, saka zvakajairika mukudzidziswa kwenzvimbo yemumba.

Nzira yekushandisa sei makumbo ezvisikwa?

Kune avo vanoda kushanda nesimba kusimbisa nekutaurisa mhasuru dzezvidya nemagaro
Kune avo vanoda kuvandudza kushanda kweiyo cardio uye nekuwedzera kupisa kwekoriori.
Ivo vanobatanidzwa mumitambo yekurwa nemitambo yehondo uye vanoda kuwedzera simba remhedzisiro.
Avo vari kumhanya - mahure emakumbo anobatsira kusimbisa mutoro.
Avo vasingatambe mitambo, asi vanofamba zvakawanda uye vanoda kusanganisa Hiking uye kugwinya.
Vaya vanoita zvenguva yekudzidziswa kumba uye vhidhiyo yekushandisa iyo inoshandisa zviyereso.

Kuwana zviyereso zvinogona kuve zvitoro zvepamhepo izvo spetsializiruyutsya pakutengesa kweakasiyana mitambo yemitambo yekudzidzira kumba. Kazhinji makapu anozadzwa nechero chinhu chakasununguka kana mahwendefa esimbi.

Kurema kwezviyero, kazhinji kubva pa0.5 kusvika pa5 kg. Kurema huremu hunopfuura makirogiramu mashanu kuti utenge hakukurudzirwe, zvinogona kuisa kumanikidza kwakanyanya pazvibatanidzwa uye nemagetsi. Muzvitoro zvemitambo unogona kuwana sarudzo dzehuremu hwemakumbo apo huremu huri nerubatsiro rwekuwedzera uye kuderera kwemutoro wemakutu.

Iko kushandiswa kwehuremu hwemakumbo

Kurema kwembambo hakusi iyo inonyanya kufarirwa michina yemitambo kana ichienzaniswa nesu isu tinoshandiswa zvakanyanya kune dumbbells, barbell, fitball uye expander. Ngatinzwisisei, kana zvichidikanwa pakudzidziswa? Chii chakanakira kugara uchidzidziswa nehuremu hwemakumbo.

Kurema kwembambo kunosimudzira kuonda. Kuwedzera huremu kunowedzera kushushikana, zvinoreva kuti unopisa macalorie pese paunenge uchirovedza muviri uye uchideredza mafuta emuviri.
Nekuda kwezviyero zvauri kushanda kuti uwedzere kusimba, simbisa mhasuru yemoyo uye kukura kweiyo yemoyo system.
Zviyereso zvemaketeni zvinonzwika mhasuru uye kuita kuti muviri wako uwane zororo kuburikidza nekushandisa huremu hwekuwedzera. Izvi zvinokubatsira iwe kubvisa nzvimbo dzedambudziko, kunyanya pazvidya nemagaro.
Kushandisa zviyereso zvemakumbo zviri nyore kwazvo kumanikidza chero kurovedza muviri, kusanganisira kufamba, kumhanya, kutamba, kusvetuka. Iwe haufanire kugara uchingowedzera kumhanya kana kureba kwezvikamu zvecardio ingoshandisa cuff nemutoro. Vamwe vanotoshandisa zviyereso iwe uchishambira.
Nezviyereso unogona kusiyanisa kurovedza muviri uye wosanganisa mumabasa mamwe mapoka emhasuru. Ivo vanozokushandira iwe kwete chete mune yakasarudzika cardio uye kudzidziswa kwesimba, asiwo muPilates, yoga, kallanetika, barnich kudzidziswa.
Nemahuremu emakumbo uchakwanisa kushanda pakuumbwa kwemabhandi akasununguka uye makumbo akaumbwa pasina mapapu uye squats, izvo zvinoshungurudza zvakakwana kurovedza muviri. Semuenzaniso, nemitambo yakadai sekusimudza makumbo zvinonetsa zvakanyanya kuwedzera mutoro nekushandisa dumbbell. Mune ino kesi, iwe uchave unobatsira kwazvo cuffs uremu:

Nekuda kwekugara uchidzidziswa nehuremu uchaona kuvandudzwa kwekumhanya kwako, simba uye kutsungirira. Iyo yekuwedzera huremu inopa yakanakisa mutoro gluteal mhasuru uye mhasuru dzehudyu, saka chishandiso chakakwana kune avo vanoda kuita nekusimbisa pane yepasi muviri. Nekudaro, zviyero zvemakumbo hazvina kukuvadza sezvazvinoratidzika pakutanga kuona.

Kukanganisa uye njodzi dzehuremu hwemakumbo:

Zviyereso zvemakumbo zvinopa mutoro pamagunduru uye nekuwedzera kumanikidza pachigunwe, saka unomhanya nenjodzi yekukuvara panguva yekudzidzira.
Iyo ankle nzvimbo inenge isina kana mhasuru uye haigone kubata imwe huremu, saka haugone kuramba uchiwedzera huremu hwezviyereso, kunyangwe kana mhasuru dzemukati dzemuviri wako dzichava dzakagadzirira.
Zvidzidzo zvakasiyana zvinoratidza kuti kugara uchifamba uye kumhanya nezvirema kunogona kukonzera kukuvara kwakasiyana kwemakumbo kana matambudziko nemajoini uye tendon.
Zviyereso zvinoisawo kumanikidza pahudyu nemabvi majoini, saka usangotora akaremerwa makutu.

Tsandanyama dzako, majoini uye tendon zvinoda kuzorora, saka dzivisa kushandiswa kwenguva yakareba kwehuremu hwemakumbo, kunyanya kana uine majoini asina kusimba, kana akambove kukuvara kwemakumbo. Pamusoro pe, edza kuwedzera huremu hwehuremu zvishoma nezvishoma, kutanga kubva padiki (0,5-1kg), kunyangwe iwe uri mutambi ane ruzivo.

Zvakare kushushikana kuti zviyero zvemakumbo zvinoshandiswa kusimbisa uye toni mhasuru, uye kupisa macalorie nemafuta. Usatarisira kuti yakadaro mitambo yemitambo ichave yako yakanaka mubatsiri mukuonda kwemhasuru kukura. Kune izvo zvinangwa zvirinani kushandisa mahara mahuremu uye michina yekurovedza muviri.

Contraindications ezviitwa nemahure emakumbo

Kukuvara kwemaoko
Varicose veins
Dambudziko remajoini
Kuvhiya kwazvino
Kuvapo kwezvirwere zveitsvo
Mwoyo wepfungwa
Kurema kukuru

Makumi maviri ekurovedza muviri ane huremu hwemakumbo

Isu tinokupa iwe sarudzo yemitambo nehuremu hwemakumbo. Heano maitiro akakurumbira, asi unogona kushandisa zviyero mune ingangoita yese yekurovedza muviri. Zvichida kunze kwekurovedza muviri kwepamusoro (mune ino kesi, unogona kuisa cuffs pamaoko ake).

Kune iro cardio kurovedza muviri shandisa huremu huremu 0.5-1 kg. Zvekurovedza zvidya, matako uye pusha pekutanga shandisa uremu 1-1. 5 makirogiramu, asi iwe unogona zvishoma nezvishoma kuwedzera mutoro kusvika 3-4 kg.

Cardio kurovedza

1. Kumhanya nekusimudza mabvi akakwirira

2. Mabhebhi

3. Kukwira

4. Svetuka squat

Iwe unogona kuita chero chero cardio kurovedza ine zviyero, saka zvinoshanda hesheni. Yesarudzo hombe yekurovedza muviri inofanirwa kuona: Yakanyanya kusarudzwa kweiyo cardio kurovedza muviri + zvirongwa zvechidzidzo.

Maekisesaizi ezvidya nemagaro akamira

1. Kubvuta tsoka kudivi

2. Makumbo ekubvuta kumashure

3. Kubvisa kwakakotamisa makumbo kumashure

4. Diagonal gumbo rinosimudza

5. Gadzirisa gumbo wakamira

Maekisesaizi ezvidya nemagaro pasi

1. Kusimudza gumbo pachiuno chako

2. nhabvu

3. Kubvuta tsoka kuside kune ese mana

4. Kutwasanudza makumbo pamakumbo ese mana

5. Tsoka nekubata kaviri

6. Gumbo rinosimudza imbwa yakadzika

Onawo:

Nzira yekuchenesa breeches pazvidya? Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze!
Wepamusoro makumi matatu emitambo yekudzidzira mukati mechidya + chirongwa chakagadzirira-chakagadzirwa

Maekisesaizi edumbu (mhasuru dzemakumbo dzinoshandawo)

1. Bhasikoro

2. Chigero

3. Kufamba kwedenderedzwa kwetsoka

4. Reverse crunches

5. Nyeredzi

Kutenda kune iyo gifs youtube chiteshi: FITspiration, Iye Akagara Anokodzera Musikana.

Chidzidzo chirongwa nehuremu hwemakumbo

Zvezviitwa izvi unogona kuita kurovedza muviri kwakakwana kwemuviri wese. Kukupa iwe nezve chirongwa, iwe unogona kugara uchigadzirisa uri wega. Tanga yako yekurovedza muviri ne cardio kurovedza muviri uye wozoenda kune maekisesaizi enzvimbo dzezvinetso:

Cardio kurovedza muviri: dzokorora kurovedza mumatanho echipiri zvichienderana nechirongwa chemasekondi makumi matatu ekurovedza muviri, masekondi gumi nemashanu zorora, zorora pakati pekutenderera 2 mineti.
Exercises for chidya nemagaro: sarudza 5-6 akasiyana maekisesaizi ayo anoitwa kese ka15-20 kudzokorora pamakumbo ese kamwechete.
Mimba yekudzidzira: dzokorora chiitwa chega chega chegumi neshanu kusvika pamakumi matanhatu reps mu15 kutenderera.

Mhando dzehuremu hwemakumbo uye huremu hwokusarudza

Kune maviri akakosha marudzi ehuremu hwemakumbo: lamellar uye hombe. Iyo nguva yekushanda kweplate uremu inowanzo kuve yakawanda kupfuura yakawanda, asi mutengo wayo wakakwira. Mutengo wehuremu hwemakumbo unobatawo izvo zvinhu, huremu, rudzi rwekuzadza mugadziri. Kazhinji muzvitoro zvepamhepo zviyereso zvemakorole zvakachipa kwazvo, kupfuura muzvitoro zvemitambo zvenguva dzose.

Bulk zviyereso hombodo diki dzehombodo dzinozadzwa nejecha, shavhi yesimbi kana zvimwe zvakasununguka zvinhu. Iyo yakasimba iyo zvinhu kubva kune iyo cuff inogadzirwa, iyo inodhura zvakanyanya kuwanda. Mutengo weimwechete yehuremu hwehuremu hwe1 kg paavhareji, zvinosiyana kubva 500 kuna 1000 zvichienderana nemugadziri. Iko kusakosha kweaya matanho ndiko kusakwanisa kuwedzera huremu.

In uremu hweplate kumakumbo semidziyo inoshandiswa mahwendefa esimbi. Dzinoiswa muhomwe dzakakosha dzakasonerwa pamachira akakora ejira. Kazhinji, huremu hwehuremu hweplate hunogona kugadziriswa nekuisa imwe simbi simbi, iri nyore kwazvo kumakirasi. Mutengo wepuremu rimwe chete rezviyero zveplate pa1 kg paavhareji zvinosiyana kubva 1000 kusvika 2000 rubles.

Zviyereso zvidiki zvinogona kushandiswa pamaoko. Ingo rangarira kuti majoini nemisungo iri muchiuno haina kusimba, saka wedzera huremu zvishoma nezvishoma. Kune zvakare akakosha uremu hwemaoko muchimiro checuffs kana magirovhosi uye zviyero zvebark iri muchimiro chebhandi kana vesti.

Mutengo wehurema wemakumbo muzvitoro zvepamhepo:

Ndeapi huremu hwema ankle zviyero zvandinofanira kusarudza?

Zviyereso zvemakumbo - iyi ndiyo hesera, huremu hwayo hunofanira kuwedzera zvishoma nezvishoma, chero zvodii zvisingawedzere. Kunyangwe iwe wanga uchidzidzira nehuremu, usamhanyire kutora huremu hwe4-5 kg. chokwadi chekuti majoini nemarunda zvinogona kunge zvisina kugadzirira mutoro wakadai. Nekudaro, tanga nehuremu hushoma uye paunenge uchisimbisa mhasuru, wedzera huremu makapu 0,5-1 kg (kwete zvimwe!).

Zvekushandira cardio, kumhanya, kufamba vatangi vanogona kutenga zviremu zvinorema 0.5-1 kg, ane ruzivo rwekushanda pa 1-2 kg. Kurema kwemaketeni anorema anopfuura matatu makirogiramu ekudzidziswa cardio haina kukurudzirwa.

Zvekusimbisa masimba emakumbo uye kubwinya kunogona kutora huremu hwakawanda. Vasikana vakakurudzira huremu: 1-2 kg kune vanotanga, 2-3 kg yemudzidzi ane ruzivo. Varume: makirogiramu 2-3 kune vanotanga, 3-4 kg yemudzidzi ane ruzivo.

Sezvineiwo zviri nani kutenga makutu akati wandei ezviyero zvakasiyana, asi kana iwe usina mukana wakadaro, tevera kune zvataurwa pamusoro apa. Iwe unogona kuita zviyero zveankle wakazvimiririra kumba. Tora machira akajairwa, musone kana kusunga zvisungo zvakasungwa, zvakagara zvakazadzwa nejecha kana mupunga.

Ongororo yehuremu hwemakumbo kubva kune vatinyoresa

Vika

Ndine makore mashoma ndichidzidzira pamba, kutanga pazororo rekubereka uye ndisingagone kumira)) Yakarasika 13 kg uye ikozvino ndinorema 52 kg. Ndakatenga zviyero zvegumbo pagore ndapedza chikoro. Kutanga, chaicho kudiwa kwavo kwaisabhadharisa mahurema emahara. Asi ipapo ini ndakaona vhidhiyo inonakidza yemagaro, uko maekisesaizi anoitwa nezviyereso uye ndafunga kutenga. Ini ndakatenga maviri maviri: 2 kg uye 1 kg. Anofara kwazvo, achidzidzira navo uye akanyatsosiyana, kuwedzera magaro nemahudyu akasimbiswa. Ini handiite cardio ine huremu (majoini majoini), kungochinjika kwakasiyana uye kusimudza kwemakumbo, asi mhedzisiro yacho inoonekwa kwazvo.

Marina

Nguva dzose pedzisa kudzidzira mune yekurovedza muviri ine zviyero zvemakumbo. Navo ndakaunzwa nemurairidzi wangu pandakatanga, uye ndinotenda zvikuru. Nezviyereso (zvakanaka, uye kugara uchirovedza muviri uye kudya kwakakodzera, hongu) yakakwidzwa kumusoro uye muchina wekudhinda nemagaro. Dai ndaishanda pamba, ndingadai ndakatenga kumba.

Olga

Kekutanga kukwevera kune huremu mu instagram wemusikana, akaratidzira kurovedza kwemakumbo. Yakanyanya kuvhenekerwa kutenga - ini ndiri peya, iyo yepasi haina kunyanyisa, ndaida kuishandira pamba. Zvino dzidzisa nguva dzose, kuita cardio, uye kurovedza muviri pasi pamwe nezviyero. Dzimwe nguva ndinomutora achifamba nembwa zvakare yakanaka kurovedza muviri. Ndinoda, ndingakurudzira. Ini ndinoshandisa huremu hwehuremu hwe1 kg, asi ndinonzwa kuti inguva yekuwedzera huremu.

Anna

Ini handina kutenga zviyero, sarudza kuzviita iwe pachako. Ndakatenga zvinhu zvemadhimoni, ndocheka muchimiro chehomwe, ndikazviputira nemupunga mumabhegi, ndakasonera chikwere, ipapo pakati pavo ndokunamatira Velcro. Ndine 1.25 kg uremu. Asi ini ndichangotanga, wobva wawedzera imwe.