Mukati
Fullout Workout kune avo vakabatikana
Uri kushaya nguva zvakanyanya here? Scott Matheson anokuratidza maitiro ekukurumidza kushanda ese makuru mhasuru mapoka mune ye Ultra-yakasimba yakazara muviri muviri.
Author: Bill Geiger
Isu tese tinoda kuve nemaawa mashoma pazuva rekudzika-simba rekudzidzira, asi kune vazhinji ichi chiroto chisingawanikwe. Nekudaro, kushomeka kwenguva hazvireve kuti iwe unofanirwa kushivirira mhedzisiro yekudzidzira mhedzisiro. Mutambi weAforix Scott Matheson akagadzira chirongwa ichi kune avo vanoshanda pamba kana vanoda kuita simba rekudzidzira munzvimbo yekurovedza vasina njodzi yekupotsa musangano webhizinesi kana hurukuro kuyunivhesiti.
"Uku kurovedza kune mapfumbamwe ekurovedza ayo anotarisa makuru mhasuru mapoka," anotsanangura Matheson. - zvina zvezviitwa; vanoremedza mhasuru zvakanyanya zvakanyanya kupfuura. Kufambisa kwakawanda-kwakabatana senge squats, dumbbell bhenji kudhinda, kudhonza-kumusoro uye anodhindisa emauto anotendera iwe kuti ushandise zviremu zvinoshanda kupfuura zvemajoini-akabatanidzwa maitiro, ayo anozopedzisira agara zvakanaka kune ese maviri kukura kwemhasuru uye macalorie mari. ”
Matheson anoshandisa chirevo chekubatanidza kurovedza muviri muzvikwata zvinonzi trisets. Mune superset, iwe unoita maekisesaizi maviri akateedzana uye pasina zororo pakati. Mune triset, nenzira yakafanana, ita zviitwa zvitatu panguva imwe chete. "Nekushandisa iyo imwecheteyo michina, iwe unodimbudzira nguva yenguva yako yekudzidzira chikamu uye panguva imwechete unowedzera kurova kwemoyo wako," anodaro.
Kuti uone zviyero zvako zvekushanda, Matheson anokurudzira kusarudza huremu hwaunogona kupedzisa gumi, asi kwete gumi nerimwe, reps. Kana iyo nhamba ikatsauka kubva pane chakanangwa, gadzirisa zvinodiwa.
Iwe unozodzokorora yega yega superset uye triset kaviri, uchizorora kwemaminetsi 1-2 chete mushure mekutenderera kwese kwapera.
"Ehe, iwe unogona kuisa mahwendefa mazhinji pabhawa uye / kana kuwedzera huwandu hwevamiriri, asi izvi zvinoda kuzvipira kwetekinoroji, iyo isingangodzikise mutoro pazvinyama zvakanangwa, asi zvakare inowedzera njodzi yekukuvara," akadaro anowedzera. Kana iwe usingazive maitiro ekuita nenzira kwayo chiitiko, tarisa iyo yekudzidzisa vhidhiyo uye uverenge nhanho-nhanho mirairo.
Basa remunhu wese
Tichifunga kuti isu tine chirongwa chine diki rekudzidzira vhoriyamu, zvirinani kuzviita kakawanda pasvondo.
Mazano aScott nemanomano pachiitiko chimwe nechimwe zvinokubatsira kuti uwane zvakanyanya kubva pabasa rako.
Dumbbell Bench Press
"Dzikisa zvimumvuri pazasi peapo panokombamira magokora ako pamakona kurudyi, wobva wadzvanya mudenga kusvikira maoko ako atambanudzwa."
Dhonza kumusoro
“Edza kusimudza chirebvu chako pamusoro pebhawa uye udzikise kusvikira maoko ako anyatso zadziswa. Kana zvakanyanyisa kukuomera kuti uite gumi reps, shandisa irabha bhendi kana kukwevera kumusoro mu gravitron. "
Dhinda reBarbell pachinzvimbo che roller
“Kupfugama, kumonera bhawa wakananga pamberi pako; paunoramba uchimonera, zvinonyanya kuoma kupedzisa chiitiko. Chengetedza nguva yako yekufamba mukati memafambiro. "
Mauto anodhinda nema dumbbells
“Kubva pakamira, simudza zvimumvuri mudenga kusvikira maoko ako azere. Usadzikise zvishandiso pazasi pechinzvimbo chakakotama magokora pakona rinongova pasi pe90 degrees. "
Kusimudza maoko kumativi
"Kuti uwane kuita kwekuzviparadzanisa nevamwe vepa deltas vepakati kuti vashande, unofanirwa kuramba wakaisa zvigokora zvako pakakombama uye wakabata chinzvimbo ichocho panguva yese yakatarwa."
Dhinda reFrance bhenji
“Chengetedza ruoko rwako rwekumusoro zvakanyatsoenderana nepamuviri wako kuitira kuti kufamba kungoitika muzvikamu zvegokora. Izvi zvichawedzera kutarisisa pamatanho. "
Barbell Curl
“Senge nemuchina wekuFrance webhenji, unofanirwa kusimbisa magokora ako. Kana iwe uchida kuwedzera zvakanyanya kushanda kweichi chimwe-chakabatana kufamba, magokora ako anofanira kumanikidzwa kumativi nguva dzese. "
squatting
“Kuita squats zvinobudirira kunoda kuti urambe wakanangana nemusana uye tsandanyama dzemukati dzakakombama. Gadzira simba kubva kuzvitsitsinho zvako kana uchisimudza. "
Simuka pazvigunwe
Mira pane pancake kana nhanho chikuva kutambanudza zvizere mhuru dzako. Usatorere pasi. Kwira zvakakwirira sezvinobvira, uchizendamira pamapedhi ezvigunwe zvako. "