Exercise yemakumbo uye magaro: Chirongwa chevatangi (Zuva 1)

Kana iwe uchangotanga kudzidzira kumba kana kudzoka kugwinyiso mushure mekuzorora kwenguva refu, tinokupa iwe hwakaomarara hwekurovedza kwevanotanga. Chirongwa ichi chinosanganisira 6 yekurovedza uremu uye kubvisa nzvimbo dzedambudziko dziri nyore kutevedzera kumba. Pazasi pane kurovedza kwezuva rekutanga remakirasi: kurovedza muviri kwechiuno nemagaro.

Workout yevatangi: tsananguro

1. Isu tinopa matanhatu akagadzirwa-seti emitambo.

  • MON: Workout yemuviri wezasi (zvidya uye magaro), inoiswa pazasi
  • W: Nguva yekudzidzira kuita toni muviri uye kurasikirwa uremu
  • WED yakadzika inokanganisa cardio Workout
  • THU: Kudzidzira muviri wepamusoro
  • FRI: kudzidziswa kwedunhu munzvimbo dzinonetsa
  • SB: Kutambanudza muviri wese

Dzokorora chirongwa kwemavhiki masere kusvika matanhatu, panguva ino, uchakwanisa kudzikisa huwandu kuti ubvise mafuta akawandisa, kukudziridza kutsungirira, simbisa maoko, chipfuva, dumbu, zvidya, magaro.

2. Kureba kwekushanda kweanenge 30 kwemaminitsi, kusanganisira kudziya-kwemaminitsi mashanu uye kutambanudza kwemaminitsi mashanu. Ndokunge, iyo nguva yekudzidzira kwekutanga pasina kudziya uye kutambanudza maminetsi makumi maviri. Ino inguva yakakwana yevatangi vanobvumidza kushanda pane zvakanangwa mhasuru uye usapfuure iyo mumutoro.

3. Kudzidziswa kwakagadzirirwa yekutanga uye yekutanga-avhareji nhanho, kunyanya vasikana nevakadzi.

Onawo:

  • Wepamusoro makumi matatu kurovedza muviri kutetepa makumbo
  • Wepamusoro makumi mashanu emitambo yekurovedza matako
  • Pamusoro 30 crunches
  • Chirongwa chisina kusvetuka kwevasikana kwemazuva matatu
  • Chirongwa chevarume vasina michina mazuva matatu
  • Chirongwa chevarume vane dumbbells mazuva matatu

4. Zvekudzidzira iwe unoda Mat uye imwe nzvimbo yemahara mumba. Zvimwe zvekushandisa hazvidiwe.

5. Kudzidziswa kune avo vanoda kudzikira, kupisa mafuta nekusimbisa muviri. Haisi chirongwa chekukura kwemhasuru uye kuwedzera vhoriyamu.

6. Sezvo iwe uchigona kuomesa chiitiko ichi chechidya nemagaro:

  • Shandisa zviyero zvemakumbo
  • Shandisa mabhendi akasimba
  • Shandisa dumbbells
  • Wedzera huwandu hwemakumbo
  • Wedzera huwandu hwekudzokorora kana nguva yekurovedza muviri

7. Maumbirwo eworkout yezvidya nemagaro, ayo anopiwa pazasi:

  • Kudziya-kupisa (maminitsi mashanu)
  • Kutenderera kwekutanga kunoitwa kwakamira: kurovedza kwacho kunodzokororwa mumakumbo maviri (~ 10 maminetsi)
  • Iyo yechipiri kutenderera inoitwa pane yepasi kurovedza muviri zvakare mumaviri laps (~ 10 maminetsi)
  • Kutambanudza pasi (maminitsi mashanu)

8. Chirongwa ichi chinogona kuitwa nenguva kana nenhamba ye reps yesarudzo yako. Kana iwe uchida kuita chiitwa ichi zvidya nemagaro paaccount, iyo chaiyo nhamba yekudzokorora inoratidzwa pazasi mune rondedzero yechiitiko chega chega. Ndokumbira utarise, mune yechiitiko chekurovedza muviri paaccount pasina iyo timer chirongwa ichi chinogona kusiyana, nekuti kumhanya kwekurovedza muviri kunenge kuri kwega.

9. Kana iwe uchida kudzidzira kwenguva, kurovedza muviri mumativi ese ari maviri kunoitwa mudunhu Masekondi makumi matatu anoshanda / masekondi gumi zorora. Kuti umhanye pane imwe timer unogona kudhawunirodha iyo app yefoni yako (semuenzaniso, Tabata Timer) kana kuisa vhidhiyo yakapera ine timer:

Nguva Yechinguva 30 Masekonzi / 10 Masekonzi Zororo [Mhuka]

10. Kana mutoro uchiratidzika seusina kukwana, zvinodikanwa kuenda kune mamwe mapurogiramu akaomarara uye akasimba.

Pawebhusaiti yedu pane zvekare akateedzana maekisesaizi epamberi:

Workout yezvidya nemagaro

Mukudziya-kumusoro uchawana zviitwa gumi zvekudziisa majoini, kudziisa muviri uye kugadzirira mhasuru dzeiri kuuya basa. Uku kurovedza kunosanganisira kutarisa kune wezasi muviri, saka unogona kuishandisa mune kumwe kurovedzwa kwezvidya uye magaro. Iwo maekisesaizi mune anodziya-kumusoro anomhanya kwemasekondi makumi matatu pasina zororo pakati pekurovedza muviri. Iyo yakazara nguva yekurovedza muviri ingangoita maminetsi mashanu.

Kuvhima kwacho kwaisanganisira zviitwa zvinotevera:

  1. Kufamba ipapo: Makumbo makumi maviri anosimudza kudivi rega (masekondi makumi matatu)
  2. Mhosva inotendeuka: 10 inoshandura muviri munzira yega yega (30 masekondi)
  3. Kukotama kumakumbo: 8 materu emuviri munzira yega yega (30 masekondi)
  4. Kutenderera kwehudyu: kwe5 kutenderera kutenderera nguva uye mashanu anotenderera achipesana newachi parutivi (5 masekondi rimwe gumbo)
  5. Iko kutenderera kwemabvi: kwekutenderera gumi kutenderera nenzira gumi kutenderera kupesana newachi (10 masekondi kuti uite chiitiko ichi zvachose)
  6. Kutenderera mira: kweanomwe anotenderera nenzira yechirangaridzo uye manomwe anotenderera achipesana newachi parutivi (7 masekondi rimwe nerimwe gumbo)
  7. Pfuma: 15 reps (30 masekondi)
  8. Providedy: Mapapu gumi kudivi rega rega (10 masekondi)
  9. Anosimudza ibvi: Makumbo makumi maviri anosimudza kudivi rega (masekondi makumi matatu)
  10. Jackie: Makumbo makumi maviri anosimudza kudivi rega (masekondi makumi matatu)

Warm-up inoitwa ichienderera, imwe inotsiva imwe pasina zororo. Mushure mekudzidzira unogona kuzorora kwemasekonzi makumi matatu nemakumi matatu nemashanu usati watanga iko kudzidzira kukuru kwezvidya nemagaro. Kuti uite izvi, famba munzvimbo zvishoma nezvishoma kuti ubate mweya wangu, asi pakadai usagare kana kurara pasi.

1. Kufamba pasi

Tanga neinodziya-up kufamba ipapo. Arms yakakotama pamaoko uye inofambisa tsoka. Inzwa senge kuburikidza neiri nyore kurovedza muviri kupisa muviri uye kunowedzera kurova kwemoyo.

Zvingani: Makumbo makumi maviri anosimudza kudivi rega (matanho makumi mana), kana masekondi makumi matatu.


2. Tenderedza dzimba

Mira yakatwasuka nemakumbo akafara kupfuura mapfudzi, maoko akapararira kudivi. Dzorera muviri kurudyi uye kuruboshwe usingasimudze tsoka dzako pasi. Tora mapepa ako epafudzi pamwe chete, ita mukumonyorora kuburikidza nemuzongoza kwete pane chiuno.

Amount: 10 twists kudivi rega kana masekondi makumi matatu.


3. Iwo materu kumakumbo

Ramba uri panzvimbo nemaoko akarambana kudivi. Gadzira materu pasi, uchiedza kusatenderedza musana nekubata ruoko pasi. Panguva yekuregedza chengeta mapepa epafudzi pamwechete, mabvi anoedza kusakotama. Inzwa kutambanudza kumashure kwechidya.

Zvingani: 8 inokombama kudivi rega (yakazara materu gumi nematanhatu) kana masekondi makumi matatu.


4. Kutenderera kwechidya

Ichi chiitiko chakareruka chakanakisa kushandura majoini ehudyu uye chinobatsira kudzivirira kukuvara uye kupora panguva yekurovedza muviri pazvidya nemagaro. Simuka wakamira, maoko akapetwa pamwechete kana kurara pachiuno. Simudza ibvi rako rekuruboshwe pachipfuva chako uye tanga kutenderera chiuno. Iyo imba inoramba yakamira. Usakanganwe kuita chiitwa nekutenderedza gumbo nguva zvichikwira uye uchienda kurudyi.

Zvingani: kwekutenderera kushanu kutenderera wachi uye 5 kutenderera uchienda kurudyi patsoka imwe neimwe, kana masekondi gumi nemashanu pagumbo rimwe nerimwe.


5. Kutenderera kwemabvi

Taura izvi nyore kurovedza muviri kunobatsira kukudziridza majoini emabvi, ayo anonyanya kukosha usati wadzidzira zvidya nemagaro. Bhendesa makumbo ako, tenderera muviri wako muchiuno chako uye isa maoko ako pamabvi ako. Zvino tenderedza mabvi ako kune rimwe divi uchichengeta tsoka dzako pamwechete. Usakanganwa kudzokorora kutenderera munzira yakatarisana.

Zvingani: kwekutenderera gumi kutenderera nenzira yekutenderera uye gumi kutenderera nemaawa kana masekondi makumi matatu kuita kwese kuita.


6. Kutenderera kumira

Mira wakatwasuka nemaoko pabendekete. Simudza gumbo rekuruboshwe kumusoro kusvika pakona yekurudyi pakati pechikadzi uye tibia. Tevedza kutenderera kwetsoka mune rimwe kana rimwe divi, uchichinjisa gumbo. Paunenge uchiita chiitiko ichi chiitwa kuti kufamba kwacho kunongowanikwa nekutenderera kwetsoka, kwete iyo Shin.

Zvingani: kweanomwe anotenderera nguva uye wachi kutenderera uchibva kurudyi kune rumwe rutivi, kana masekondi gumi nemashanu pagumbo rimwe nerimwe.


7. Polupricepy

Mira wakatwasuka, maoko pasi pamwe nemuviri. Zvishoma nekurereka muviri wako uye kupfugama mabvi ako, dzikisa chiuno chako pasi zvishoma mupolarized. Usanyudza matako zvakanyanya, yeuka kuti izvi ndizvo chete zvekudziisa-kumusoro zviitwa. Maoko anofamba panguva imwe chete, achibatana pamwechete pazasi pehafu squat. Nguva dzose edza kuita kudziya usati wadzidzisa polupricepy zvidya uye magaro.

Zvingani: 15 masheya kana masekondi makumi matatu.


8. Providedy nekusimuka kwemaoko

Mira wakatwasuka, maoko pasi pamwe nemuviri. Allot neimwe kurudyi uye kuruboshwe tsoka kumashure, chinja huremu kumberi inotsigira gumbo rakakotama pamabvi. Panguva imwe chete nekudzoserwa kwemakumbo kumashure akatwasuka simudza maoko ako kumusoro, kutambanudza musana. Gara munzvimbo polyvyana kwemaawa mashoma usati wadzokera kunzvimbo yekutanga.

Zvingani: 10 Poluyanov padivi rega (yakazara makumi maviri Poluyanov) kana masekondi makumi matatu.


9. Famba munzvimbo uchisimudza mabvi

Pedzisa kudziya-kumusoro kwemoyo kurovedza muviri kunodziisa muviri. Bhendesa maoko ako kumagokora, maoko akaiswa pamberi pake. Kutanga kufamba munzvimbo, kusimudza mabvi ake kusvika pakona chaipo nemuviri, uchibata maoko akapetwa pamberi pake. Ita chiitwa chega chega nekumhanyisa, kudziisa muviri uye kukwidza kurova kwemoyo.

Zvingani: Makumbo gumi nemashanu anosimudza kudivi rega (akazara makumi matatu tsoka) kana makumi matatu masekondi.


10. Kubereka maoko nemakumbo

Mira yakatwasuka nemakumbo ari padhuze nepadhuze, maoko akaderedzwa pamwe nemuviri, mabvi akasununguka. Simudza maoko kuburikidza nemapati kumusoro, uchivaunza pamwechete pamusoro pemusoro wake. Panguva imwecheteyo dhonza gumbo rako rerudyi hafu yemita kumberi, chitsitsinho chichigunzva pasi. Wobva wadzokera kunzvimbo yekutanga uye dzokorora kune rimwe divi. Ita yega yega kurovedza muviri musimba, nekukurumidza kuchinjisa mafambiro. Maoko anofamba mukuzara kwakazara.

Zvingani: 15 kudzokorora pagumbo rega rega (akazara makumi matatu anosimudza maoko) kana masekondi makumi matatu.

Workout yezvidya uye magaro: kutenderera 1

Yekutanga kutenderera kwekudzidzira kwechidya uye magaro zvinotora ingangoita maminetsi gumi. Iwe unowana 10 kurovedza kunodzokororwa kaviri. Pakati pekutenderera, iwe unogona kuita zvakasara kwemasekondi 7-30. Maekisesaizi anoitwa maererano nechirongwa chemasekondi makumi matatu ebasa / masekondi gumi zororo. Iwe unogona kumhanya usina timer, uchiverenga iyo nhamba yekudzokorora.

Muchikamu chekutanga chaisanganisira zviitwa zvinotevera:

  1. Squat yenguva: 12 reps (30 masekondi)
  2. Lunges ipapo ne ripple: 10 reps (30 masekondi)
  3. Kumwe kuchinjanisa gumbo kunoenda kudivi: 20 reps (30 masekondi)
  4. Kusimudza pamasokisi mune iyo sumo-squat: 18 reps (30 masekondi)
  5. Kubvuta makumbo kumashure: 20 reps (30 masekondi)
  6. Kunyura muhafu squat: 8 kupinda (masekondi 30)
  7. Muchinjikwa lunge: 12 reps (30 masekondi)

Muchikamu chekutanga, ita kurovedza pagumbo rerudyi, mudenderedzwa repiri pagumbo reruboshwe.

1. Squat pane "imwe-mbiri"

Sei: iyo squat ndeimwe yeakanakisa kurovedza kuumba magaro nezvidya. Muchiitiko ichi, zvakakosha kuti utambanudze mhasuru dzinobwinya muzvikamu zvese zvekuurayisa mutoro wakakodzera.

Maitiro ekuita: Mira yakatwasuka nemakumbo akawedzera zvishoma kupfuura upamhi hwepfudzi, zvigunwe zvakatendeuka zvokunze, maoko ake akapetwa pamberi pake. Dzikisa chiuno pasi, uchikotama pazvibatanidzwa zvehudyu uye uchidzikamisa muviri kumberi. Nekuda kwe "nguva" bata kwemasekonzi maviri munzvimbo yehafu squat. Pamaviri kudzikisa chiuno pasi kusvika kuzvidya zvakafanana nepasi. Bata kwemasekonzi 2-2 munzvimbo yeku squat, wobva wadzokera kuhafu squat nzvimbo uye munzvimbo yayo yepakutanga. Panguva squats kwete Kruglaya chiuno uye kwete mabvi kumberi uye kure masokisi.

Lightweight vhezheni: usakotama kuti ufanane nepasi, gara mune hafu squat chinzvimbo.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu.

2. Lunge munzvimbo ine kuwedzera

Sei: Lunges ndiwo akakosha kurovedza muviri kuti ubudirire kurovedza pazvidya uye magaro. Zvinosanganisira basa quadriceps, hamstring, gluteus guru tsandanyama. Panguva iyoyo, nekure iwe unosundira gumbo rekumashure panguva yemukati, iyo yakakura huremu inowana magaro. Isu tinoomesa kurovedza muviri nekuda kwekukanya, uko kunowedzera kumutoro pane yakatenderedzwa mhasuru.

Maitiro ekuita: kutanga chinzvimbo chechiitwa ichi gumbo rekuruboshwe rakaiswa padivi anenge mita kumashure, mabvi akasununguka zvishoma, maoko akapetwa pamberi pake kana akarara muchiuno, dzvanya nguva, dzoka wakatwasuka. Kuchengeta muviri wakatwasuka, ita squat nekukotamisa makumbo ese ari maviri pamabvi akabatanidzwa. Ibvi regumbo rekushure masendimita mashoma kubva pasi, ibvi regumbo repamberi harisi kunze kwesokisi pakati peShin uye chidya chemakumbo ese ari maviri kurudyi. Kudonhedza mune lunge, bata kwemasekondi mashoma, gadzira iyo inotonhorera mafambiro pane matatu maakaunzi uye dzokera kunzvimbo yekutanga.

Lightweight vhezheni: Batisisa chigaro chebhalansi, unogona kuita yakasarudzika lunge isina zvitubu.

Maitiro ekuita: Kudzokorora gumi kana masekondi makumi matatu. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

Zvese nezve LUNGES + sarudzo

3. Kumwe kurova kunoenda padivi

Chii: kushanduka kwegumbo kunobatsira kushandisa mhasuru dzese dzomuviri wepazasi, kunyanya magaro uye mhasuru dzeadductor yemakumbo. Ichowo chiito chikuru chinosimudzira kurova kwemoyo kweanowedzera macalorie kupisa panguva yekurovedza muviri kwechiuno nemagaro.

Maitiro ekuita: Mira wakanangana nemusana, dumbu rakasimudzwa. Pamusoro pe exhale, gadzira unopinza unosimudza gumbo rerudyi kune parutivi kusvika parutivi makumbo aine pasi kana zvishoma zvishoma. Pane inhale inodonha tsoka uye, pasina kumira kwenguva refu munzvimbo yekutanga, zvakafanana, simudza gumbo reruboshwe kumusoro. Munguva yekuchinja usakwevera kumusoro sock chengetedza kunetsekana mumhasuru dzemudumbu, magaro anoramba akakwana.

Lightweight vhezheni: usasimudze gumbo zvakanyanya, unogona kubatirira pachair.

Maitiro ekuita 20 kudzokorora (10 kudzokorora kudivi rega rega) kana 30 masekondi.

4. Kusimudza pamasokisi mune sumo-squat

Sei: Ichi chiitwa chiri kushanda tsandanyama dzakanaka dzemakumbo, kunyanya chidya chemukati, quadriceps uye mhuru dzemhuru. Nyama dzako hadzizoreruke kunyangwe kwechipiri nekuda kwekuti iwe ucharamba uri muchinzvimbo cheiyo sumo squat.

Maitiro ekuita: Mira panzvimbo ye sumo-squat - akavhura chiuno, akatambanudza zvakanyanya sezvinobvira makumbo, mabvi anotarisa kune divi, maoko akapetwa padyo nepachipfuva chake kana muchiuno. Kwira pazvigunwe zvako, uchisimudza chitsitsinho chako pasi. Pamusoro petsoka panenge pakatarisana nepasi. Kweshera magaro ako nemakumbo, inzwa kurwadziwa kunofadza mukati mehudyu remukati.

Lightweight sarudzo: Kwira kumasokisi neimwe nzira uye rimwe gumbo.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu.

5. Makumbo ekubvuta kumashure

Sei: Izvi zviri nyore pakuona kwekutanga, iko kurovedza kuri kushanda kwakanaka glutes uye mhasuru dzekumashure kwehudyu. Uye zvakare, kuchengetedza muyero zvinowedzerwa mukushanda kwemhasuru dzemudumbu uye musana.

Maitiro ekuita: Mira yakatwasuka nemakumbo akapatsanurwa zvishoma, zvigunwe zvekunze, maoko muchiuno, dumbu rakamhanya. Simudza ruoko rwako rwerudyi Shin kuitira kuti Shin uye chidya zviumbe kona yakatwasuka. Kuruboshwe ibvi rakakombama zvishoma. Nzvimbo yepakutanga. Zvishoma nezvishoma tora gumbo, tyaira chitsitsinho kumashure uye kumusoro. Dzimba dzinogara dzakadzikama uye hadzifambire mberi. Bata kwemasekonzi 2-3, wobva wadzokera kunzvimbo yekutanga. Inzwa kuti mhasuru dzemagaro neshure kwechidya.

Lightweight sarudzo: Tsamira nemaoko ako pachigaro kana pamadziro kuti urambe wakatsiga, usatora tsoka yako kure kure kumashure.

Maitiro ekuita: 20 reps kana 30 masekondi. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

6. Kunyura muhafu squat

Sei: Ichi chiitwa chine simba hachizongokubatsire iwe kugadzira glutes, quads uye kunze zvidya, asi zvakare kunokwidza kurova kwemoyo kweakawedzera macalorie anopisa panguva yekurovedza pazvidya nemagaro.

Maitiro ekuita: Pasi pasi muhafu squat chinzvimbo, maoko akapeta pamberi pake. Gadzira nhanho nhatu munzira ye tsoka mbiri imwe neimwe, kuchengetedza chinzvimbo chehafu squat. Wobva waita nhanho nhatu uchidzokera kumashure. Ita chiitwa chega chega mukuenderera kwesimba, mhasuru dzemakumbo uye matako akasimba, chinzvimbo chehafu squat inochengetwa mukati mechiitwa.

Lightweight vhezheni: usapinde zvakadzika muhafu yenguva squat.

Maitiro ekuita: 8 kupinda (kureva., Kupinda kwe4 munzira imwe neimwe), kana masekondi makumi matatu. Kuchera kumwe kunosanganisira nhanho nhatu.

7. Muchinjikwa lunge

Chii: Muchinjikwa-mapapu anobatsira "kuwana" nzvimbo zhinji dzevakadzi matambudziko: zvekunze uye zvemukati zvidya, uye gluteal mhasuru pombi.

Maitiro ekuita: Mira wakatwasanuka maoko akapetwa pamberi pake kana akarara muchiuno, makumbo akaparadzana zvishoma, maziso akatungamirwa kumberi. Dhonza rutsoka rwerudyi kumashure, kuita muchinjikwa muhombe uchidzoka netsoka imwe. Dzikisa ibvi regumbo rekuseri zvakaderera sezvinobvira, asi usinga bata pasi. Gumbo repamberi rakakotama pamabvi kuitira kuti chidya chienzane nepasi uye iyo Shin yakanangana naye. Ibvi kusauya kumberi sokisi. Bata kwemasekondi maviri munzvimbo yemukati, wobva wadzokera kunzvimbo yekutanga, chengetedza musana wako wakatwasuka.

Lightweight sarudzo: Batanidza gumbo muchinjikwa kumashure, asi usapinde pasi mugomba. Iwe unogona kubatirira pachigaro chebhalansi.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

Workout yezvidya uye magaro: kutenderera 2

Kutenderera kwechipiri kwekurovedza zvidya nemagaro kunotorawo maminetsi gumi, asi kunoitwa zvizere pasi. Iwe unowana 10 kurovedza kunodzokororwa kaviri. Pakati pekutenderera, iwe unogona kuita zvakasara kwemasekondi 7-30. Maekisesaizi anoitwa maererano nechirongwa chemasekondi makumi matatu ebasa / masekondi gumi zororo. Iwe unogona kumhanya usina timer, uchiverenga iyo nhamba yekudzokorora.

Rondedzero yechipiri yaisanganisira zviitwa zvinotevera.

  1. Swing gumbo kumusoro: 18 reps (30 masekondi)
  2. Swing iyo yakatwasuka gumbo kumashure: 18 reps (30 masekondi)
  3. Moto wemagetsi: 18 reps (30 masekondi)
  4. Circular famba gumbo kune rumwe rutivi: 15 reps (30 masekondi)
  5. Kuunza hudyu yakarara nedivi: 20 reps (30 masekondi)
  6. Anosimudza gumbo akarara padumbu: 20 reps (30 masekondi)
  7. Kusiyanisa gumbo rinosimudza mubhiriji: 20 reps (30 masekondi)

Muchikamu chekutanga, ita kurovedza pagumbo rerudyi, mudenderedzwa repiri pagumbo reruboshwe.

1. Swing gumbo mudenga

Sei: Iyi ndeimwe yeanoshanda uye akachengeteka kurovedza kweiyo gluteal mhasuru, uye hamstrings (kumashure zvidya). Nguva dzose sanganisira chiitwa ichi mukurovedza muviri kwako zvidya nemagaro.

Maitiro ekuita: Mira pamakumbo mana, makumbo akakotama pamabvi pakona yekurudyi, mabvi nemichindwe zvichizorora pasi, zvichidzoka zvakatwasuka. Iyo kona pakati pemaoko nemuviri inofanira kuva 90 °. Simudza gumbo rako rakatwasuka mudenga, kunge uchiedza kubaya tsoka yangu mumadziro epamusoro. Tyaira chitsitsinho, kwete chigunwe. Tenderedza mhasuru dzemagaro nezvidya. Paunodzokera kunzvimbo yekutanga chengetedza rutsoka rwako pasi, zvinogara zvichinetsa. Chengetedza simba rako muchiitwa ichi, usasimudze gumbo rakasununguka. Kana iwe uchinzwa kusagadzikana mumabvi egumbo rinotsigira, isa pasi payo tauro kana Mat, yakapetwa kanoverengeka.

Lightweight sarudzo: Dzikisa gumbo rako pasi paunenge uchidzokera kunzvimbo yekutanga kana kudzikisa huwandu hwekudzokorora.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

2. Swing gumbo rakatwasuka kumashure

Sei: Ichi chiitwa hachisi chekungoshanda chete pamisungo inobwinya uye maronda, asiwo inosimbisa mhasuru dzemakumbo.

Maitiro ekuita: Mira pamakumbo mana, gumbo rekuruboshwe rakakotama pamabvi pakona yekurudyi, gumbo rerudyi rakatambanudzwa kumashure, michindwe yakazorora pasi. Simudza gumbo rako rerudyi rakatwasuka kumusoro kumusoro sezvinobvira. Inzwa kunetsekana mumhasuru dzemagaro nemhasuru. Tyaira chitsitsinho, kwete chigunwe. Exercise inofanirwa kuitwa nekuzara kwakazara kune mhasuru.

Lightweight sarudzo: Dzikisa gumbo rako pasi paunenge uchidzokera kunzvimbo yekutanga kana kudzikisa huwandu hwekudzokorora.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

3. Pombi yemoto

Sei: Ichi chiitiko chakareruka uye chinoshanda kwazvo cheiyo glutes, kunze chidya uye kumashure kwechidya. Ita iyo drill "fire hydrant" kana iwe uchida kubvisa breeches yake.

Maitiro ekuita: Gara wakamira pamakumbo ese mana, makumbo ese akakotama pamabvi, maoko nemabvi achizorora pasi. Pasina kutwasanudza gumbo rerudyi, zvishoma nezvishoma mutore uende naye kudivi saka aive kumashure. Bata chinzvimbo chepamusoro kwemasekondi mashoma uye dzokera kunzvimbo yekutanga. Pachinzvimbo chekutanga, tsoka inoramba iri mumhepo, uye haidonhe pasi pasi kuchengetedza kusagadzikana mumhasuru. Enderera kuburikidza nemhasuru dzemuviri wezasi, muviri unoramba wakamira.

Lightweight sarudzo: Dzikisa gumbo rako pasi paunenge uchidzokera kunzvimbo yekutanga kana kudzikisa huwandu hwekudzokorora.

Maitiro ekuita Kudzokorora gumi kana masekondi makumi matatu. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

4. Denderedzwa rinosvetuka gumbo divi

Sei: Uku ndiko kuita kukuru kwekubwinya, chidya chemukati nekunze pasina kana mutoro mudiki pamabvi emabvi.

Maitiro ekuita: Rara parutivi rwako rwerudyi, musoro unozorora pamichindwe, dumbu rakaomarara, makumbo akatambanudzwa uye akasunganidzwa pamwechete. Kumisikidza makumbo egumbo uye magaro, zvishoma nezvishoma simudza gumbo rakatwasuka mudenga. Tevera tsoka yeraundi kusvika pahupamhi hwakakura senge urikuyedza kutsanangura denderedzwa rerutsoka. Ita chiitwa chimwe nechimwe uchienderera mberi usingadonhedze gumbo pasi. Dhonza sock pachayo, usakotamisa gumbo rinoshanda pamabvi uye sununguka mhasuru dzehudyu. Muviri wepamusoro unoramba wakadzikama, usazvibatsire nemuviri. Ita chiitwa chega chega nehuremu hwakakura.

Lightweight sarudzo: iwe Unogona kusimudza gumbo kumusoro uye pasi, kana uchiri kunetseka kuita denderedzwa inofamba.

Maitiro ekupedzisa: 15 reps kana 30 masekondi. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

5. Kuunza hudyu yakarara nedivi

Sei: Ichi chiito chikuru chekudzidza chidya chemukati, inova imwe yematambudziko makuru evasikana. Maekisesaizi kudivi anonyanya kubatsira kuisa mune yako kurovedza kwechidya uye magaro kune avo vane matambudziko nemabvi majoini.

Maitiro ekuita: Rara parutivi rwako rwerudyi, uchitarisa kuruoko rwake rwerudyi. Gumbo reruboshwe rinopfugama pamabvi, wedzera zvishoma uye isa tsoka pasi pasi kumberi kwechiuno chegumbo rerudyi. Chanza chemaoko ekuruboshwe pasi pasi pamberi pechipfuva. Simudza gumbo rako rerudyi, uchidhonza zvigunwe kwauri. Patsoka tsoka usadzikire - munzvimbo yepazasi panofanira kuve nemasentimita mashoma pamusoro pevhu.

Lightweight sarudzo: Dzikisa gumbo rako pasi paunenge uchidzokera kunzvimbo yekutanga kana kudzikisa huwandu hwekudzokorora.

Maitiro ekuita: 20 reps kana 30 masekondi. Muchikamu chechipiri, ita basa racho pane rimwe gumbo.

6. Makumbo anosimudza akarara nedumbu

Sei: kwete chete Icho chimwe chezviitwa zvinonyanya kushanda kumatako uye kumashure kwehudyu, asi zvakare chihombe chekusimbisa kurovedza kwemasuru emakumbo uye kudzivirira kwezvirwere zvemashure.

Maitiro ekuita: Nhema nedumbu, maoko akapeta pamberi pake, isa musoro wake paari. Bhendesa mabvi ako kuitira kuti tsoka dzitarise padenga. Kuvhiringidza kubwinya kusimudza mahudyu ako kumusoro kumusoro sezvinobvira pasina kusimudza muviri wako kubva pasi. Usakwevera pamasokisi, chitsitsinho chakatarisa mudenga.

Lightweight sarudzo: Simudza makumbo zvimwe - kutanga kurudyi, kwozotevera kuruboshwe.

Maitiro ekuita: 20 reps kana 30 seconds.

7. Kuchinjana gumbo rinosimudza mubridge

Sei: iyo Bridge ibasa rakakura rekubwinya. Ngativakei pairi nekusimudza makumbo, izvo zvinobvumidza kupomhodza iyo quads, hamstrings uye mhasuru dzemudumbu.

Maitiro ekuita: Nhema kumusana, kukotamisa makumbo mumabvi, maoko akarara pamwe nemuviri. Mira mubhiriji rinobwinya, uchisimudza chiuno uye nekusimudza muviri wako pasi. Musoro, mapendekete, maoko, uye tsoka zvakarara pasi. Nzvimbo yepakutanga. Iye zvino neimwe nzira simudza makumbo ako, uchidhonza mabvi ako kuchipfuva chako. Matako nemudumbu zvakasvinwa, chiuno hachina SAG uye hachiwire pasi pasi panguva yese yechiitwa.

Lightweight sarudzo: Gara mune yakatsiga gluteal zambuko, uchinetsa magaro uye dumbu.

Maitiro ekuita 20 kudzokorora (10 kudzokorora kudivi rega rega) kana 30 masekondi.

Wepamusoro makumi matatu emitambo yekudzidzira

Tambanudza (yehudyu uye magaro)

Mushure mekurovedza muviri pazvidya nemagaro, ita shuwa yekuita kutambanudza tsandanyama. Tinokupa iwe maekisesaizi anoshanda kutambanudza mhasuru dzemakumbo nemagaro, zvinoitwa paMat. Nguva yekutambanudza kwemaminetsi mashanu kusvika mashanu. Panguva yekutambanudza, zvakakosha kufema zvakadzama panguva yekumira kwakamira.

Mukuita kwega kwega, kufamba kusvika kumasekondi makumi maviri kurudyi uye masekondi makumi maviri kuruboshwe. Kana nguva ichibvumidza, uye iwe uchida kutambanudza zvirinani, unogona kugara mune yega pose masekondi 30-40. Kuti uite kutambanudza iwe uchada chiringazuva, asi iwe unogona kungoverenga kusvika makumi maviri kusvika makumi matatu nguva, usikanganwe kufema zvakadzama.

Mukutambanudza kwekupedzisira kwezvidya uye magaro zvinosanganisira zvinotevera zviitwa.

  1. Lung: Masekondi makumi maviri kudivi rega rega
  2. Kurwiswa nekutora kwegumbo: kwemasekondi makumi maviri padivi rega
  3. Pigeon pose: Masekondi makumi maviri kudivi rega
  4. Kurereka kugumbo agere: kwemasekondi makumi maviri padivi rega
  5. Quadriceps inowanzoitika: kwemasekondi makumi maviri padivi rega
  6. Kutambanudza magaro akarara pasi: Masekondi makumi maviri kudivi rega rega
  7. Kusimudza ibvi pachipfuva kwemasekondi makumi maviri padivi rega

Wepamusoro makumi matatu kurovedza muviri kutambanudza makumbo

1. Kurwisa

Donhedza pasi mukati megomba, uchizorora ibvi regumbo rerudyi pasi, gumbo reruboshwe rakakotama pamabvi pakona yekurudyi. Maoko pachidya chegumbo reruboshwe. Dhonza mabvi egumbo rekuseri kumashure zvakanyanya sezvinobvira, kutambanudza mhasuru dzemakumbo. Dhonza mapepa ako pasi, uchiwedzera kutambanudza kweiyo quadriceps. Bata iyo lunge kwemasekondi makumi maviri.


2. Kurwisa nekutapa kwegumbo

Ramba uri munzvimbo yemachira uye edza kubata ruoko rwerudyi rutsoka rwerudyi. Nyoronyoro dhonza tibia padhuze neyemukadzi. Inzwa kunetsekana mune iyo quadriceps uye adductor mhasuru. Chenjera, usakwevera gumbo rako zvakanyanya, kuti udzivise kukuvadza mhasuru. Bata chinzvimbo ichi kwemasekondi makumi maviri.


3. Njiva

Kubva pane chinzvimbo chemaruva, tendeuka rutsoka rwemberi kuti ubatanidze kubatana uye udzike paMat kuitira kuti iyo Shin igare pasi. Mira iri padyo nepelvis. Edza kudzikisa chiuno zvakadzikira sezvinobvira pasi, uchidhonza rutsoka rwemashure kumashure. Inzwa kunetsekana mune gluteal uye adductor mhasuru. Bata pigeon pose kwemaminitsi makumi maviri.

Iye zvino tora pozi lunge pane rimwe gumbo uye dzokorora kurovedza kuruboshwe.

4. Slope kutsoka yekugara

Gara pasi, makumbo akapatsanurwa zvishoma. Bhendesa gumbo rako rekuruboshwe pamabvi, dhonza tsoka kune chidya chegumbo rerudyi. Gumbo rerudyi rinotambanudzwa kumberi, chigunwe chinotarisa mudenga. Tambanudza maoko ako kumberi uye wonda pagumbo rerudyi. Isa maoko ako pamakumbo kusvika pazvinokwanisika kutambanudza. Inzwa kukakavara mumhasuru kumashure kwechidya. Kana iwe usina kukwana kutambanudza, kwete zvakare kudzosera kumashure, dhonza dumbu pachidya. Bata iyo tilt kwemasekondi makumi maviri.


5. Kutambanudza iyo quadriceps paunenge uchinyepa

Buruka munzvimbo yakatwasuka, musoro unozorora pachanza chakatambanudzwa. Isa rutsoka rwako rworuboshwe, rutsoka rworuboshwe, usingasimudze muviri wako pasi. Inzwa kuti yakatambanudzwa sei iyo quadriceps yehudyu. Bata chinzvimbo ichi kwemasekondi makumi maviri, wobva waita chiitiko ichi kune rimwe divi.


6. Kutatamura magaro akarara pasi

Nhema kumusana kwako, makumbo akakotama pamabvi. Isa tsoka yegumbo reruboshwe pachidya chekurudyi. Vhara maoko ese ari maviri muchiuno uye wozvuzvurudza kudumbu. Edza kudhonza chidya padyo padumbu chengeta musoro wako kubva kuMat. Funga nezve kutambanudza iyo gluteal mhasuru. Bata chinzvimbo ichi kwemasekondi makumi maviri, wobva waita chiitiko ichi kune rimwe divi.


7. Kudhonza ibvi pachipfuva

Ichi chiitwa chakanakira kupedzisa iko kuita Workout. Nhema kumusana kwako, tambanudza makumbo ako akatwasuka. Dhonza ibvi rako rerudyi kuchipfuva chako, isa maoko ako kutenderedza gumbo. Gumbo reruboshwe rinoramba rakatwasanuka kuti rirare pasi. Inzwa kutambanudza kwakanaka kumashure kwechidya, magaro uye kumashure. Edza kuzorora mune ino positi, ibatisise kwemasekondi 20-30 uye dzokorora kune rimwe gumbo.

Onawo:

Pasina kuverenga, iyo Yakapedzwa chirongwa, Yevatanga, Makumbo uye magaro

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