Basa rakawanda, unoda kuendesa mwana kuna amai, motokari yakaputsika, inotonhora zvikuru, kure kure. Pane zviuru zvezvikonzero nei isu tisingakwanise kuenda kunodzidziswa nhasi. Tinogovera matipi mashanu ekuti ungamira sei kutsvaga zvikonzero, uye maekisesaizi ari nyore kutanga nawo.
Kuzvikurudzira kuti utange kurovedza muviri izvozvi hakuna kuoma zvakadaro. Zvakakwana kugadzirira nemazvo, kufemerwa uye kuchengeta pamusoro pekuzvivimba. Uye zvakare - kuona pamberi pako chirongwa chakajeka chekurovedza muviri chinogona kuitwa nemunhu wese.
Ungatanga sei kudzidzira?
1. Iva nechinangwa chinokwanisika
Zvichida nguva inonyanya kukosha. Iwo abstract hope dzekuva akanaka, kutsvaga mukomana uye kubhururuka kuenda kuzororo hazvishande pano. Ronga chinangwa chaicho. "Tenga iro rakanakisa rokwe dzvuku muhukuru 42 pakupera kwemwedzi" zvakanaka.
2. Tsvaga kirabhu yekurovedza muviri
Chinhu chinonyanya kuipa chekurovedza muviri kumba muedzo wekusvetuka maekisesaizi. Kutenga kadhi rekirabhu kunogadzirisa dambudziko. Mushure memwedzi, iwe unozoona kuti iwe unotoda kuenda kune ese anobvira makirasi mukirabhu, uye nyore maekisesaizi haachakwane.
3. Tenga zvipfeko zvemitambo zvakanaka
Zvakanaka kuti uzvitarise iwe mune yunifomu inoyevedza, uye iwe unongoda "kufamba" nekukasira. Uye wobva watarisa kuti nekurovedza muviri kwega kwega masendimita kubva muhudyu anoenda sei uye chiuno chinotanga kuoneka zvishoma nezvishoma.
4. Tanga kudzidzira iwe pachako
Kana iwe uchibhadhara kudzidzira wega nemurairidzi, zvino zvichave zvinonyadzisa kupotsa maekisesaizi, iwe zvechokwadi uchafanirwa kuuya kugym kaviri pasvondo. Uye zvakare, murairidzi anotarisisa maitiro ekuita maekisesaizi, anokubatsira iwe kugadzira chirongwa chekudya, kutuka nekusvetuka uye nekukufadza iwe kana iwe "chaizvo" usingachagone.
5. Zvide
Nzira yaunozviita nayo inoratidza vamwe kuti vanokuda sei. Zvinonakidza kunzwa muviri wako, kuubata, kunakidzwa nenguva iyo iri yako chete. Uye izvo zvaunogona kuzvipira iwe uye hutano hwako.
Saka ikozvino iwe wakanyatsokurudzirwa, kubhadhariswa uye wakagadzirira. Ngatitange nhasi. Pari zvino. Tarisa nachiremba wako usati watanga chirongwa chekurovedza muviri, kunyanya kana uine chero zvinopesana. Rangarira kudziya kwe5-10 maminetsi usati watanga kurovedza muviri uye kutambanudza mushure.
Heano mamwe anoshanda uye akareruka bodybar maekisesaizi aunozonyatsoda.
Maekisesaizi ekutanga
1. Kurereka nekukweva. Isu tinodzidzisa mhasuru dzekumusana
Nzvimbo yekutanga (IP): kumira, tsoka dzakapatsanurwa muchiuno, chipfuva chakavhurika.
Bodybar mumaoko: kubata zvakananga. Paunenge uchifema, isa muviri pasi (kumashure kwakaenzana), uchidzikisa bhara remuhudyu, kusvika pakati pemabvi. Sezvaunofema, dhonza projectile kudumbu rako, unza mapendekete ako pamwechete. Inhale - dzorera bodybar kusvika pakati pemabvi, sezvaunofema, simudza muviri kuPI.
2. Simudza maoko ako. Isu tinodzidzisa biceps
IP: kumira, mabvi akakotama zvishoma, kumashure akatwasuka.
Bodybar pazasi, padhuze nehudyu: yakatwasuka grip. Maoko paupamhi hwemafudzi. Zvishoma nezvishoma uchikotamisa maoko ako, simudza bodybar kusvika pamafudzi. Magokora akagadzikwa pamativi emuviri. Usazembera shure. Kumbomira kwenguva pfupi, usazorora biceps. Zvishoma nezvishoma dzorera maoko ako kuPI.
3. Deadlift munzvimbo yakamira. Simbisa mapendekete ako
IP: kumira, tsoka dzakaparadzana muhudyu-paupamhi, mabvi akakotama zvishoma, muswe wakanongedza pasi.
Bodybar pamwero wehudyu, grip - maoko akaparadzana pamapfudzi. Paunenge uchifema, kotamisa majoini egokora, simudza simbi yemuviri pachipfuva: magokora ari mudenga, ukuwo mawoko asingafambi. Sezvaunofema, dzikisa bhara remuviri pasi muPI.
4. Squats. Isu tinodzidzisa pamberi pehudyu nemagaro
IP: kumira, tsoka dzakaparadzana muhudyu-paupamhi, mabvi akakombama zvishoma, tsandanyama dzemudumbu dzakasimba, musana wakatwasuka, mapendekete akati sandarara.
Bodybar pamapfudzi. Paunenge uchifema, ita squat (kona pamabvi majoini ndeye 90 degrees): tora pelvis kumashure, simbisa mhasuru dzemagaro. Sezvaunofema, dzokera kuPI.
5. Mapapu ane kutambanudza. Isu tinodzidzisa kumashure uye pamberi pehudyu uye matako
IP: kumira, makumbo pamwe chete, bodybar pamafudzi. Musana wakatwasuka, mapendekete anounzwa pamwe chete.
Paunenge uchifema, tora nhanho kumashure uye ita squat (iyo kona iri pamabvi majoini i90 madhigirii). Sezvaunofema, dzokera kuPI. Dzokorora nerimwe gumbo.
Kudzidzira kwega kwega kunodzokororwa 15-20 nguva kune 3 seti.