Exercise yemuviri wepamusoro (maoko, mapfudzi, chifuva, dumbu, musana): Chirongwa chevatangi (Zuva rechina)

Ramba uchiparadzira iwo maexercise kubva kune yakaoma kune anotanga ayo anosanganisira 6 akasiyana ekurovedza. Izvo zvakagadzirirwa avo vanoda kudzikira uremu uye kusimudzira kunaka kwemuviri. Iwe unogona kumhanyisa chirongwa ichi, kana iwe uchangotanga kuita maekisesaizi kana kuti uri kudzokera kuhutano mushure mekuzorora kwenguva refu.

Pazasi pane zviitwa zvezuva rechina rekudzidzira - kudzidziswa kwemuviri wepamusoro (maoko, mapendekete, dumbu, musana, chifuva).

Workout yevatangi: tsananguro

1. Tinokupa iwe 6 akagadzirira-akagadzirwa seti emitambo.

  • MON: Kurovedza muviri wepasi muviri (zvidya uye magaro)
  • W: Nguva yekudzidzira kudzikira uye kuonda kwemuviri
  • WED yakaderera zvine chekuita cardio Workout isina kusvetuka
  • CHENGA: Workout yemuviri wepamusoro, inoratidzwa pazasi
  • 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. Iyi seti yekurovedza muviri ichakubatsira iwe kupinda zvinyoro-nyoro muhutano hutongi.

2. Nguva yekudzidziswa 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 kugwinya kwemuviri. Kumwe kurovedza kwakaomesesa saka unogona kufambira mberi kubva pasvondo kusvika pasvondo. Rondedzero yacho inopawo chimiro chakareruka, asi zvishoma nezvishoma iwe unofanirwa kuve nechinangwa chekuita maekisesaizi epakutanga pasina kuchinjwa Iwe unogona kugara uchiomesa kana kurerutsa iwo maitiro, kana iwe ukachinja huwandu hwekudzokorora kana nguva yekurovedza muviri.

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. Mimwe michina yekuwedzera haina kudikanwa. Kurudzira kudzidzisa mushangu shangu uye yakasununguka yemitambo zvipfeko zvakagadzirwa kubva kune zvakasikwa zvigadzirwa.

Ungasarudza sei kumhanya neshangu dzehutano

5. Workout yese '' yakaderera kukanganisa, kuitwa pasina kusvetuka. Chirongwa chakakodzera kune avo vanoda kuonda, kupisa mafuta uye sungisa muviri.

6. Kuekisesaiza kwemuviri wepamusoro, uyo unopihwa pazasi une zvikamu zvinotevera.

  • Kudziya-kupisa (maminitsi mashanu)
  • Kutanga kutenderera: 7 kurovedza muviri kwakadzokororwa mumakumbo maviri (~ gumi maminetsi)
  • Kutenderera kwechipiri: 7 kurovedza muviri kwakadzokororwa mumakumbo maviri (~ gumi maminetsi)
  • Kutambanudza (5 maminetsi)

7. Workout yemuviri wepamusoro inosanganisira kurovedza muviri kunokubvumidza kushanda mapoka emhasuru akati wandei. Iko kusimbiswa muchirongwa ichi kuri pachikamu chepamusoro chemuviri (maoko, mapendekete, chifuva, musana, mudumbu), asi zvakare basa racho raisanganisira chikamu chepazasi chemuviri, kunyangwe zvishoma. Iko hakuna cardio seakadaro, asi nekuda kwekukurumidza kuchinjika kwekurovedza muviri, moyo wako wekurova unenge wakakwira mukati memakirasi ayo achakubatsira iwe kupisa mamwe macalorie.

8. Chirongwa ichi chinogona kuitwa nenguva kana nenhamba yevanodzoka paunosarudza. Kana iwe uchida kuita ino yenguva Workout yekudzora uremu tichibhadharira, iyo chaiyo nhamba yekudzokorora inoratidzwa pazasi mune tsananguro yechiitiko chega chega. Ndokumbira utarise, mune yechiitiko chekurovedza muviri paaccount isina timer iyo yakazara nguva yechirongwa inogona kusiyana, nekuti kumhanya kwekurovedza muviri kunenge kuri kwega. Usaite zororo rakakura pakati pekurovedza muviri, kana iwe ukarovedza pamubhadharo, zvinodzora kushanda kwekirasi.

9. Kana uchida kudzidzisa panguva iyoyo, iwo maekisesaizi mumativi ese ari maviri anoitwa mudunhu masekondi makumi matatu basa / masekondi gumi zorora. Ie masekondi makumi matatu unoita chiitiko chakapihwa uchiteverwa nemasekondi gumi zorora uye gadzirira chiitiko chinotevera, wozoita masekondi makumi matatu uchiita zvinotevera kurovera, nezvimwewo Pakati penzvimbo dzekutenderera, unogona kuzorora kwenguva refu, semuenzaniso, masekondi makumi matatu - tarisa pane zvavanokwanisa . Kuti umhanye pane imwe timer, dhawunirodha iyo app yefoni yako (semuenzaniso, Tabata Timer) kana batidza vhidhiyo rapera ine timer:

Nguva Yechinguva 30 Masekonzi / 10 Masekonzi Zororo [Mhuka]

10. Zvishoma nezvishoma muviri unojairira mutoro, saka mune ramangwana tinoda kuenda kuzvirongwa zvakaomarara uye zvakanyanya.

Dziisa

Kudziya chikamu chinosungirwa pakudzidziswa, usarasikirwa nacho chero zvodii. Kudziya-gadzirira kunogadzirira tsandanyama nemoyo wako kumutoro, kuwedzera kutenderera, kudziya muviri, izvo zvinobatsira kuitisa rovedzo zvinobudirira.

Kudziya-moto kunofanirwa kuitika mune inesimba danho, rako basa ndere kudziisa muviri. Iwo maekisesaizi mune anodziya-kumusoro anomhanya kwemasekondi makumi matatu pasina zororo pakati pekurovedza muviri.

Kuvhima kwacho kwaisanganisira zviitwa zvinotevera:

  1. Mafudzi anotenderera: pakutenderera gumi neshanu munzira yega yega (15 masekondi)
  2. Kutenderera kwemaoko kwe 15 kutenderera munzira yega yega (30 masekondi)
  3. Kutenderera kwegokora: kwe 15 kutenderera munzira yega yega (30 masekondi)
  4. Iko kutenderera uye kutendeuka kwenyaya yacho: kwemakumi gumi anotendeuka kwese kwese (masekondi makumi matatu)
  5. Kukotama kumakumbo: 8 inokotama kune rumwe rutivi (30 masekondi)
  6. Tilts kune parutivi: 15 inokotama kune rumwe rutivi (30 masekondi)
  7. Kugovera maoko kudivi: 15 reps mativi ese (30 masekondi)
  8. Nhanho kudivi nemaoko akakotama: 15 reps pagumbo rimwe nerimwe (30 masekonzi)
  9. Nhanho kudivi nekuwedzera kwemaoko: 15 reps pagumbo rimwe nerimwe (30 masekonzi)
  10. Kufamba nekuyambuka kwemaoko: 15 reps pagumbo rimwe nerimwe (30 masekonzi)

1. Kutenderera kwemapfudzi

Kutanga kudzidzisa nekudziya-kumusoro mafudzi. Mira yakatwasuka nemakumbo mafudzi akaparadzana. Zvino tenderedza mapepa ako kuenda kumberi, kumusoro, kumashure, pasi. Ita iyo yekukura amplitude, fambisa ako mapendekete mashizha pamwechete kana iwe uchidzora mapfudzi ako kumashure. Usakanganwa kuita kutenderera munzira yakatarisana.

Zvingani: kwekutenderera gumi neshanu munzira yega yega (huwandu hwenhabvu makumi matatu), kana masekondi makumi matatu.


2. Kutenderera kwemaoko

Ramba wakamira wakamira. Dhonza maoko ako kumusoro uye wotanga kutenderera iwo mudenderedzwa. Inzwa manzwiro anoita muviri wako kudziya. Kutanga ita kutenderera kwemaoko kumberi, wozodzoka.

Zvingani: kwekutenderera gumi neshanu munzira yega yega (huwandu hwenhabvu makumi matatu), kana masekondi makumi matatu.


3. Kutenderera kwegokora

Bhendesa maoko ako kumagokora kuitira kuti mapendekete (chikamu cheruoko pamusoro pegokora) chienderane nepasi. Zvino tenderedza magokora ako mudenderedzwa, uchichinjisa gokora mubatanidzwa nepamberi. Kutanga ita kutenderera kumberi, wozodzoka.

Zvingani: kwekutenderera gumi neshanu munzira yega yega (huwandu hwenhabvu makumi matatu), kana masekondi makumi matatu.


4. Tenderedza dzimba

Dissolve maoko mumapato, anofanirwa kunge achienzana nepasi. Kutanga kutenderedza muviri kudivi, kuchinjisa mhasuru dzemudumbu uye kumashure. Nheyo yako ichave ichishanda zvakanyanya panguva ino yekurovedza muviri, saka zvakakosha kutambanudza mhasuru dzako usati waenda.

Amount: 10 inokanganisa munzira yega yega (huwandu hwakatendeuka makumi matatu), kana masekondi makumi matatu.


5. Iwo materu kumakumbo

Siya maoko ako akatambanudzirwa kudivi. Kutanga kuita kukombama, kuyedza kubata maoko pasi. Kwete Kruglaya kumashure, tora mapepa epafudzi pamwechete, tambanudza mhasuru kumashure kwehudyu, musana, mapendekete, maoko.

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

6. Tilts kudivi

Isa maoko muchiuno. Kutanga kuita kuchinjanisa matinji kune rumwe rutivi ruoko rwakasimudzwa. Dhonza munzira yekusaenda mutsipa nemuviri wese. Makumbo acho anoramba akatsiga.

Zvingani: 15 inokombama kudivi rega (yakazara materu makumi matatu) kana masekondi makumi matatu.


7. Dhivhosi ruoko ruoko

Siya maoko akarara pabhandi. Yakatambanudzwa makumbo ako uye tanga kutora maoko uende nawo kumativi padanho repachipfuva. Dzorera muviri wako, uchimonyorora chiuno.

Zvingani: Kudzokorora gumi nemashanu kudivi rega rega (kudzokorora makumi matatu) kana masekondi makumi matatu.


8. Matanho kudivi nemaoko akakombama emaoko

Zvirinani uchidziisa muviri nekuita mamwe maekisesaizi epamusoro uye ezasi muviri. Bhendesa magokora ako uye uasimudze kuitira kuti maoko aenzane nepasi. Nhanho kudivi mukumhanya kwakasimba, panguva imwe chete uchiparadzira mawoko akafara kumativi, uchiaswededza pamwe chete. Ichi chiito chihombe chekudziisa mhasuru dzechipfuva nemhasuru dzemapfudzi.

Zvingani: Matanho gumi nemashanu kudivi rega (matanho anokwana makumi matatu), kana masekondi makumi matatu.


9. Enda padivi kubva pakutwasanudza maoko ako

Enderera nhanho dzepadivi, asi chinja mafambiro emuviri wepamusoro kuti udziye biceps uye triceps. Nhanho panzvimbo uchikotama uye usina kukotama maoko. Kana uchitwasanudza maoko ako udzorere kumashure kwako. Tsandanyama dzemaoko dzinotora chikamu muzviitwa zvakawanda, saka zvakakosha kwavari kuti vatambanudze nguva isati yatanga.

Zvingani: Matanho gumi nemashanu kudivi rega (matanho anokwana makumi matatu), kana masekondi makumi matatu.


10. Anosimudza mabvi ake nemaoko akayambuka

Kutanga kufamba munzvimbo, kusimudza zvikuru mabvi kune chidya chakaenzana nepasi. Panguva imwe chete nekufamba simudza maoko akatambanuka (isa scapula pamwechete) uye uvasanganise pamwe chete pachifuva (sekunge uchiedza kuzvimbundira).

Zvingani: Matanho gumi nemashanu kudivi rega (matanho anokwana makumi matatu), kana masekondi makumi matatu.

Workout yemuviri wepamusoro: kutenderera 1

Iyo yekutanga kutenderera kwekudzidzira kwemuviri wepamusoro inotora ~ gumi maminetsi. Iyi denderedzwa yaive nemitambo minomwe yakasiyana inodzokororwa kaviri Denderedzwa rega rega rinotora maminetsi mashanu.

Maekisesaizi anoitwa mudunhu 30 masekondi basa / 10 masekondi zororo. Iwe unogona kumhanya usina timer, uchiverenga iyo nhamba yekudzokorora.

Muchikamu chekutanga chaisanganisira zviitwa zvinotevera:

  1. Tilts kune rumwe rutivi mabvi-kugokora: kwemakumi manomwe reps kudivi rega (masekondi makumi matatu)
  2. Tambo ine bata yekumira: Kudzokorora makumi maviri kudivi rega (masekondi makumi matatu)
  3. Kumonyanisa tsoka dzakasimudzwa: 20 reps (30 masekondi)
  4. "Kuvhima imbwa": 18 reps (30 masekondi)
  5. Rutivi puranga pamabvi: 18 reps (30 masekondi)
  6. Kudhonza kumusoro kwehudyu kuenda mudumbu hafu-kugara: Kudzokorora makumi maviri kudivi rega (masekondi makumi matatu)
  7. Kushambira: zvekudzokorora zvisere kudivi rega (masekondi makumi matatu)

Dzokorora chiitwa kaviri. Pakati pekutenderera zorora kwemasekondi 30-60. Exercises # 4 uye # 5 mudenderedzwa rekutanga rinoitwa kurudyi, mudenderedzwa repiri kuruboshwe.

1. Tilts kune divi ibvi-kugokora

Sei: Chiitwa ichi chakanangana nekudzikamisa tsinga dzerudumbu nedumbu. Pamusoro pezvo, iwe unosanganisa basa retsoka, kunyanya nzvimbo yebreeches.

Maitiro ekuita: Mira wakananga nemakumbo zvishoma zvakapatsanurwa, maoko akakotama pamaoko uye uyambuke kuseri kwemusoro wake. Isa wakakotama pamabvi kurudyi gumbo kurudyi uye uisimudze kumusoro. Panguva imwecheteyo, tenderedza trunk yako kurudyi, kuyedza kusvika kugokora kusvika pamabvi egumbo rakasimudzwa. Ita zvimwe pamativi ese.

Lightweight sarudzo: unogona Kuita tilts kudivi usina kana kusimudza tsoka.

Maitiro ekuita: kwemakumi matatu nematatu kudivi rega (yakazara 13 reps) kana 26 masekondi.

Maitiro ekubvisa dumbu mafuta: matipi uye kurovedza muviri


2. Tambo ine bata yekumira

Sei: Ichi chiiro chikuru chinoshanda chemuviri wese uchitarisa padumbu, musana nemaoko. Zvakare chiitiko ichi chakanakira kutambanudza musana uye kugadzirisa mamiriro.

Nzira yekuwana sei: pinda munzvimbo yeplank pamaoko. Simbisa dumbu, ruramisa musana wako, zasi kumashure haina kukotama kana kukombama. Pane exhale, simudza chiuno kumusoro, nyatsoongorora muviri uye simbisa ruoko kune rutsoka pane rwakatarisana gumbo. Mumamiriro akaipisisa iwe unonyatso mira mune iyo imberi yakatarisana-imbwa imbwa. Muchiitwa ichi, zvakakosha kuti usapoterera musana, edza kudhonza musana. Zvakare usapfugama mabvi ako, uchiisa shungu pamhasuru. Dzokorora zvakasiyana pamativi ese.

Lightweight vhezheni: kurerutsa chiitiko ichi pane wako wepamusoro muviri, tambanudza ruoko nerutsoka, uye chidya chegumbo rakatarisana.

Maitiro ekuita: Kudzokorora gumi kune rumwe rutivi (yakazara makumi maviri reps), kana masekondi makumi matatu.


3. Kumonyoroka netsoka dzako kwakasimudzwa

Chii: Crunches ndeye echinyakare epamimba kurovedza muviri, saka zvingave mhosva kuti usazviisa muchirongwa chemuviri wepamusoro. Ngativakei pachiitwa ichi nekuda kwetsoka dzakasimudzwa.

Maitiro ekuita: Nhema kumusana kwako nemaoko ako akatambanudzwa kuseri kwemusoro, simbisa dumbu, zasi kumusana zvakatsikirirwa pasi. Pane exhale, simudza kubva pasi, kumusoro kumashure, zasi kumashure kunosara pasi. Magokora anoramba akatarisa kune rimwe divi rakapesana, achidhonza kumakumbo. Muchiitiko ichi, zvakakosha kuti ubaye repazasi udzike pasi pane ese matanho ekurovedza muviri. Kana iwe wagadzira chibvumirano pakati pemusana nepasi, ipapo mutoro wese unowira pazasi kumashure. Uye izvi, kutanga, hazvibatsiri, uye chechipiri, kurovedza kunorega kushanda.

Lightweight sarudzo: Muchidimbu chakareruka cheichi chiitiko pane pepanhau, dzikisa makumbo ako pasi.

Maitiro ekuita: 20 reps kana 30 seconds.


4. "Imbwa inovhima"

Sei: Ichi chiitiko chakareruka uye chinoshanda kwazvo cheiyo abs, kumashure uye kumira, pamwe nekuvandudza muyero uye kugadzikana mhasuru.

Maitiro ekuita: Mira pamakumbo mana, uchikwevera pamaoko nemabvi. Simudza ruoko rwerudyi uye gumbo reruboshwe rakakwira kumusoro sezvazvinogona. Nzvimbo yepakutanga. Pane exhale scrotitis kumashure uye kukotamisa gumbo rake uye ruoko kuti gokora ribate pamabvi. Dzokera kunzvimbo yekutanga. Ramba uchiita chiitiko ichi kune rimwe divi, munharaunda yechipiri, mhanya kune rimwe divi.

Lightweight vhezheni: Ita ichi chiitwa mune yakamira musiyano, bata chiyero chinzvimbo, nemaoko avo netsoka.

Maitiro ekuita 18 kudzokorora kana 30 masekondi. Muchikamu chechipiri, ita basa racho kune rumwe rutivi.

TOP makumi matatu emitambo yekudzidzira


5. Rutivi rwemberi pamabvi

Chii: Side plank ndeimwe yemitambo inoshanda kwazvo kune oblique mhasuru yemudumbu uye bhanhire repafudzi. Asi ndeimwe yeakaomesesa kune vanotanga. Kana tsandanyama dzako dzepakati dzisina kusimba, saka unenge wakanyanya kunetsa kuti urambe wakatsiga padivi rerutivi. Ndosaka isu tichikupa iwe sarudzo yemativi emapuranga pamabvi angu, izvo zvisinganyanyo shanda mukuvandudza muviri wepamusoro.

Maitiro ekuita: Rara parutivi rwako rwerudyi, uchivakira kurudyi ruoko rwekuruboshwe, ruoko rweruboshwe ruchigara pachiuno. Gumbo rerudyi rakakotama pamabvi, hudyu yakarara pasi, makumbo akadzoserwa kumashure. Kuruboshwe kumusoro gumbo rakatambanudzwa zvizere uye rinozorora patsoka. Pane exhale simudza chiuno chako zvakanyanya sezvinobvira, Kubata tsandanyama dzemudumbu. Usapfuure muviri kumberi nekumashure, muviri unochengetedza tambo yakatwasuka. Bata kwechipiri panzvimbo yepamusoro uye uburukire pasi.

Lightweight sarudzo: Mune yakajeka vhezheni yechiitiko ichi chemuviri wepamusoro kugara munzvimbo yakamira, padivi rerutivi, muviri unosimudzwa, chiuno chinodhonzwa.

Maitiro ekuita 18 kudzokorora kana 30 masekondi. Muchikamu chechipiri, ita basa racho kune rumwe rutivi.


6. Kudhonza mahudyu kuenda mudumbu hafu-kugara

Sei: Ichi chiito chikuru chekumusoro nekudzika abs, icho chinopa hushoma mutoro paDhipatimendi remuzongoza. Kana iwe uchinzwa marwadzo ekudzokera kumashure, mutsipa kana musana mushure mekudzidziswa mupepanhau, saka ichi chiitwa chichava imwe nzira yakanaka yekupomba tsandanyama dzemudumbu.

Maitiro ekuita: Gara pasi, kukotamisa makumbo mumabvi, simudza maoko ako pamusoro pemusoro wako. Kuramba kuduku yakatwasanudzwa kumashure yapfuura. Nzvimbo yepakutanga. Dhonza chidya kuenda padumbu, uchidzikisa maoko kumabvi. Inzwa mashandiro anoita mhasuru dzepakati. Dzokorora zvakasiyana pamativi ese. Shanda musimba.

Lightweight sarudzo: Mune yakajeka vhezheni yechiitiko ichi pane muchisviniro ohvatyvaya iye gumbo kana iwe uchisimbisa chidya kudumbu uye kwete kusimudza maoko.

Maitiro ekuita: 15 reps padivi (30 yakazara reps) kana 30 masekondi.


7. Kushambira

Chii: Kushambira ndeimwe yeanonyanya kukosha uye anoshanda muviri wemuviri unosimbisa mhasuru dzemuviri wese, asi kunyanya tsandanyama dzemusana, maoko, musana, mapendekete, magaro nedumbu. Ichowo chiito chikuru chekuvandudza mamiriro.

Maitiro ekuita: Nhema padumbu rako, tsoka pamwe chete, maoko akatambanudzwa pamberi pake, musoro wakasimudzwa pasi. Inhale uye pane exhale, simudza ruoko rwako rwerudyi uye gumbo reruboshwe rakakwirira zvakanyanya sezvinobvira, kuyedza kubvarura chipfuva uye chidya kubva pasi. Batisisa rwechipiri uye dzokera kunzvimbo yekutanga. Dzokorora zvakasiyana pamativi ese.

Lightweight sarudzo: Muchiedza chakareruka cheichi chiitiko chemuviri wepamusoro simudza maoko nemakumbo chete zvinosara pasi.

Maitiro ekuita: Kudzokorora gumi kune rumwe rutivi (yakazara makumi maviri reps), kana masekondi makumi matatu.

Mushure mekuzorora kwekutanga kwemasekondi 30-60 mushure mekutenderera kuzorora 60 masekondi. Zvirinani kusavata pasi uye uchifamba panzvimbo.

Workout yemuviri wepamusoro: kutenderera 2

Kutenderera kwechipiri kwekurovedza muviri wepamusoro kunotora ~ maminetsi gumi. Kutenderera uku zvakare kunosanganisira kurovedza muviri, uko kunodzokororwa mumatanho maviri. Denderedzwa rega rega rinotora maminetsi mashanu. Maekisesaizi anoitwa mudunhu 10 masekondi basa / 7 masekondi zororo. Iwe unogona kumhanya usina timer, uchiverenga iyo nhamba yekudzokorora.

Rondedzero yechipiri yaisanganisira zviitwa zvinotevera.

  1. Kumonyanisa kumira pabvi-kugokora: 15 reps mativi ese (30 masekondi)
  2. Bhandi-dandemutande kwemakumi manomwe reps kudivi rega (masekondi makumi matatu)
  3. Kudhonza gumbo rakatwasuka kuenda padumbu: 15 reps (30 masekondi)
  4. Revers pushups + gumbo rinosimudza: 9 reps (30 masekondi)
  5. Kubvuta maoko kumashure kunowanzoitika: pane gumi kudzokorora kudivi rega (masekondi makumi matatu)
  6. Anosimudza ruoko kubhawa: 10 reps mativi ese (30 masekondi)
  7. Kumonyanisa zvisina kufanira: 18 reps (30 masekondi)

Dzokorora chiitwa kaviri. Pakati pekutenderera zorora kwemasekondi 30-60. Exercise No. 7 mudenderedzwa rekutanga rakaitwa kurudyi, mudenderedzwa repiri kuruboshwe.

1. Kumonyorora kwakamira pabvi

Sei: Ichi chiitiko chakareruka chinokubatsira iwe kusimbisa iyo rectus yekudhinda uye oblique. Uye zvakare, iko kurovedza muviri kunobatanidza mhasuru dzezasi chikamu chemuviri icho chinopa imwe yekuwedzera koriori kupisa.

Maitiro ekuita: Mira wakatwasuka nemakumbo mafudzi akaparadzana, maoko akakotama pagokora pachipfuva, dumbu rakasunga. Pa exhale, shandura torso uye simudza ibvi rako rerudyi mudenga kuitira kuti gokora reruboshwe ribate pahudyu yekurudyi. Kuongorora muviri, isa nyama dzako dzemudumbu. Dzokorora zvakasiyana pamativi ese.

Lightweight sarudzo: Mune iyo yakareruka vhezheni, usasimudze gumbo rakanyanya kukwirira.

Maitiro ekuita: 15 reps padivi (30 yakazara reps) kana 30 masekondi.

Kudzidzisa biceps yevasikana


2. Plank Spiderman

Sei: Uku ndiko kurovedza kukuru kwemhasuru dze oblique dzemudumbu uye chiuno. Kunge chero kumwe kuchinjwa kwepuranga, ichi chiitwa chinokura zvachose mhasuru dzese mumuviri wako, asi kunyanya mapendekete, magaro, chiuno, kori.

Nzira yekuwana sei: pinda munzvimbo yeplank pamaoko. Simbisa dumbu, ruramisa musana wako, zasi kumashure haina kukotama kana kukombama. Inhale uye pane exhale, dhonza ibvi rako rerudyi kugokora rako rerudyi. Pane inhale inodzokera kunzvimbo yekutanga uye dzokorora kune rimwe divi.

Lightweight sarudzo: Mune iyo yakareruka vhezheni, ita 4-6 reps, donhedza pasi mupuranga pamabvi kwemasekonzi mashanu uye dzokera ku. Zvishoma nezvishoma edza kurerutsa zororo.

Maitiro ekuita: 12 reps padivi (24 kudzokorora kwese) kana makumi matatu masekondi.


3. Kudhonza gumbo rakatwasuka kuenda mudumbu

Sei: Chiitwa ichi chinobva kuPilates ichakubatsira iwe kusimbisa mhasuru dzemudumbu, uye kusimbiswa pachiitwa ichi chikamu chepazasi chedumbu. Mukuwedzera, Pilates ndiyo nzira yakakwana yekusimbisa bark uye kugadzirisa mamiriro.

Maitiro ekuita: Nhema kumusana kwako, wako wepamusoro musana simudza pasi. Dhonza makumbo uasimudze, maoko simudza pamusoro pemusoro. Simbisa dumbu rako, zasi kumusana zvakatsikirirwa pasi. Pane exhale, dhonza mabvi ako kusvika pachipfuva chako, zvinyoro nyoro Shin nemaoko. Tora chikamu chechipiri uye dzokera kunzvimbo yekutanga. Muchiitwa ichi, zvakakosha kuti unzwisise kuti makumbo ezasi akadzikira pasi, zvinowedzera kuomesa. Paunenge uchiita chiitwa ichi, bhendesa dumbu, kwete kutakura mutoro pazasi kumashure.

Lite vhezheni: MuLite vhezheni yechiitwa ichi, simudza makumbo ako kumusoro uye usasimudze maoko ako.

Maitiro ekupedzisa: 15 reps kana 30 seconds.


4. Revers pushups + gumbo rinosimudza

Chii: Kudzoreredza pushup chiitiko chakakura chekusarudzika materu emaoko. Iyo triceps munharaunda yevakadzi inowanzo kuve isina kujairika uye isingafadzi (kumashure kweruoko), saka kurovedza kwenzvimbo ino kunongoda. Kuomesa reverse push-UPS nekusimudza makumbo, nokudaro uchiwedzera kune iro basa remhasuru dzemudumbu. Zvakare mune ino inoshanda yekurovedza muviri inoshanda mhasuru dzehudyu nemagaro.

Maitiro ekuita: Mira panzvimbo yetafura, makumbo akakotama pamabvi, maoko achitevedza muviri kuseri kwemichindwe netsoka achizorora pasi, michindwe yakatarisa kumberi, chiuno chakadzikiswa zvishoma, dumbu richinetseka. Pamusoro pe exhale, zvishoma nezvishoma kukotamisa magokora ako uye magaro ezasi padhuze nepasi. Dzokera kunzvimbo yekutanga uye, pasina kumira zvinopfuura chidimbu chechipiri, simudza imwe neimwe uye rimwe gumbo rakasimudza zvakaringana pasi. Wobva wadzokera kunzvimbo yekutanga uye tanga kurovedza muviri zvakare.

Lite vhezheni: MuLite vhezheni, iwe unogona kudzikisa huwandu hwePush-UPS. Ndinoita imwe reverse push-UPS 4 gumbo rinosimudza. Unogona kusimudza gumbo rakatwasuka, nemabvi.

Maitiro ekuita 9 kudzokorora kana 30 masekondi. Imwe REP kusundira - UPS + kusimudza kurudyi uye kuruboshwe makumbo.

Simba kudzidziswa kwevakadzi vane dumbbells


5. Kubvuta maoko kumashure akarara nedumbu

Sei: Ichi chiitiko chakareruka chinokubatsira kusimbisa yako mhasuru mhasuru, lumbar mhasuru, mhasuru dzemapfudzi nemaoko. Ichi chiitwa chichavawo chinobatsira pakururamisa musana uye kugadzirisa mamiriro.

Maitiro ekuita: Nhema padumbu rako, maoko akatambanudzwa pamberi pako uye akafanana kune mumwe nemumwe. Pane exhale, simudza chipfuva, dhonza ruoko kumashure uye nekuongorora muviri kuti ubate chidya chako. Usashungurudze mutsipa wako, dhonza mapendekete kure nenzeve dzako. Inzwa kunetsekana kunonakidza muzasi kumashure uye kumashure pamwe nekusunga musana. Dzokorora zvakasiyana pamativi ese.

Lightweight sarudzo: Mune yakajeka vhezheni yechiitwa ichi chemuviri wepamusoro usakwevera ruoko kumashure kumashure, mira munzvimbo yakasununguka.

Maitiro ekuita: Kudzokorora gumi kune rumwe rutivi (yakazara makumi maviri reps), kana masekondi makumi matatu.


6. Anosimudza ruoko netambo pazamboko

Sei: chiitwa ichi chinoshanda mhasuru dzomuviri nekuda kwemamiriro akaoma anosungira pamakumbo, asi kunyanya mhasuru dzemapendekete nematemba, uye zvakare mhasuru dzechipfuva, uye mhasuru dzekumashure. Ichi chiito chakati omei, saka kekutanga kuzviita wakamira pamabvi ake, zvishoma nezvishoma uchiedza kuzviisa mutambo pamakumbo.

Maitiro ekuita: Tora chinzvimbo cheplank kumberi kwemaoko: muviri unogadzira tambo yakatwasuka, zasi yekumashure haikotamire kana kukombama, dumbu nemagaro zvakaomarara, mutsipa wakasununguka, tarira kumberi. Kuchengetedza chimiro chakakodzera chemuviri, wedzera ruoko rwako kumberi senge urikuyedza kusvika kumadziro kumberi. Ita zvimwe pamativi ese, usasunge mutsipa panguva yekuurayiwa.

Lightweight sarudzo: Mune yakajeka vhezheni yechiitwa ichi chemuviri wepamusoro kusvika pamabvi ake. Inogona masekondi gumi nemashanu kumhanya netsoka mumasekondi gumi nemashanu pamakumbo, semuenzaniso.

Maitiro ekuita: Kudzokorora gumi kune rumwe rutivi (yakazara makumi maviri reps), kana masekondi makumi matatu.


7. Kumonyanisa zvisina kufanira

Sei: Uku kwakanaka kurovedza muviri kushanda mablique uye epamusoro uye ezasi abs. Izvo zviri nyore kubva kune tekinoroji yekutarisa, uye kubva pakuona kwekuita.

Maitiro ekuita: Rara pasi, makumbo akapatsanurwa zvishoma kubva kune mumwe nemumwe, mhasuru dzemudumbu dzakaomarara, kumashure kwakamanikidzwa pasi. Ruoko rweruboshwe rwakatwasuka uye rwakaiswa padivi, ruoko rwerudyi rwunosimudzwa diagonally kumusoro. Pane yakadzika exhale simudza gumbo rako rekurudyi kumusoro kuitira kuti iye aive akaenzana pasi. Panguva imwecheteyo, simudza yako yekumusoro kumashure, uchidhonza ruoko rwake kumusoro kuti ubate iyo Shin. Ita basa racho kune rumwe rutivi munharaunda yekutanga uye kune rumwe rutivi munharaunda yechipiri.

Lightweight sarudzo: Muchidimbu chechiedza chechiitwa ichi, pinda kumusoro kusimudza gumbo rakakotama

Maitiro ekuita 18 kudzokorora kana 30 masekondi. Muchikamu chechipiri, dzokorora chiitwa ichi kune rimwe divi.

Mushure mekutanga kutenderera uye kutenderera, zorora 30-60 masekondi.

Kutambanudza pasi

Mushure mekudzidzira, ita shuwa yekutambanudza mhasuru. Kutambanudza mushure mekurovedza muviri kunovandudza mhasuru kusimba uye kubatana kwekubatana kunowedzera mhasuru kupora, kunoderedza kukuvara, kunobatsira kudzivirira kumira mukushanda kwako. Tinokupa iwe maekisesaizi anoshanda kutambanudza mhasuru nekusimbisa pamusoro wepamusoro muviri. Kutambanudza kwakazara pane rug, hurefu hwayo ndeye 5-7 maminetsi.

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 kwemuviri wepamusoro kunosanganisira zvinotevera zviitwa.

  1. Mabvi anosvika pachipfuva: 20 masekondi
  2. Imbwa inomira inotarisana: 20 masekondi
  3. Tilts kune parutivi kwemasekondi makumi maviri padivi rega
  4. Kutambanudza maoko nekusimudza: 20 masekondi
  5. Kutambanudza biceps: kwemasekondi makumi maviri padivi rega
  6. Kutambanudza maoko: kwemasekondi makumi maviri padivi rega
  7. Kutambanudza kwetriceps: kwemasekondi makumi maviri padivi rega
  8. Posi yemwana: 20 masekondi

Wepamusoro makumi matatu kurovedza muviri kutambanudza makumbo

1. Mabvi anosvika pachipfuva

Ramba wakarara nemusana mushure mekunge maita maekisesaizi apfuura. Dhonza mabvi ako kumusoro kune chipfuva chako uye ubatisise nemaoko maviri. Zorora, inzwa kutambanudza kunofadza kumashure. Gara munzvimbo iyi kwemasekondi 20-30.


2. Imbwa inomira yakatarisana

Tambanudza mhasuru dzemudumbu uye mhasuru kumashure munzvimbo yeCobra. Nhema padumbu rako, isa maoko ako pedyo nechipfuva chako. Sunda nemaoko ako kubva pasi uye simudza muviri wako wepamusoro, chiuno chinoramba chiri pasi. Inzwa kushushikana mumhasuru dzemuviri. Edza kukotama kwete chete mu lumbar, uye thoracic musana (pakati kumashure). Ramba uri panzvimbo yeCobra kwemasekondi makumi maviri.


3. Tilts kudivi

Gara munzvimbo yeLotus, tora chinzvimbo chakasununguka, gadzirisa musana wako. Isa ruoko rumwe pachiuno chake, rwumwe kusimudza. Gadzira kurereka, svikira ruoko rwakatwasuka. Inzwa kunetsekana kumashure, chipfuva, mapendekete nemaoko. Ramba uri mukurereka kwemasekondi makumi maviri kudivi rega.


4. Kutambanudza maoko nekusimudza

Enderera kutambanudza iyo yepamusoro muviri munzvimbo yeLotus. Simudza maoko ako pamusoro pemusoro wako neminwe yakayambuka pakati pavo. Svitsa, michindwe kumusoro, nemapfudzi, edza kudzikisa pasi. Inzwa kutambanudza kwakanaka mumashure nemaoko. Kwete kudzoka shure. Gara munzvimbo iyi kwemasekondi makumi maviri.


5. Kutambanudza biceps

Tambanudza ruoko rumwe kumberi kwake, rwumwe ruoko rwakabata ruoko rwechanza. Dhinda zvishoma pane chanza cheruoko rwake, zvimwe kutwasanudza ruoko nekutambanudza mabiceps eruoko. Ita basa racho paruoko rumwe norumwe kwemasekondi makumi maviri.


6. Kutambanudza mapendekete

Zvekutambanudza mapendekete ako zvinobva zvasimudzwa ruoko kune irwo rutivi kuitira kuti gokora raive padanho repafudzi rakatarisana. Dhonza ruoko kusvika pazvinogona kudivi, uchitambanudza mhasuru dzebendekete. Ita basa racho paruoko rumwe norumwe kwemasekondi makumi maviri.


7. Kutambanudza kweiyo triceps

Kutambanudza iyo triceps, iyo yanga iri yakaoma pabasa panguva yedu yekudzidzira chikamu, simudza yakakotama paruoko rwegokora pamusoro pemusoro. Rumwe ruoko rwunobata gokora uye nekukweva ruoko kusvika paseri pe musoro wako. Inzwa kutambanudza kumashure kwemaoko. Ita basa racho paruoko rumwe norumwe kwemasekondi makumi maviri.


8. Posi yemwana

Pedzisa kudzidzira pamwe nekuzorora kwemwana pos. Kuti utore iyi pose, gara pamabvi ako, uye uvate nebhokisi rako pasi. Tambanudza maoko mberi kana kupeta pamberi pake. Vhara maziso ako ufeme zvakanyanya. Ramba uri mumwana pose pose masekondi makumi maviri.

Onawo:

Pasina kuverenga, iyo Yakapedzwa chirongwa, Yevatanga, Belly, Arms uye chipfuva

Leave a Reply