Mukati
Kubata maoko kwevakadzi
Ita iyi Courtney Gardner yekurovedza muviri kamwe chete pasvondo kana kana iwe uri mupfupi nenguva uye maoko ako achasimba, ane bundu uye anonakidza!
Author: Hobart Swan
Kune matani e "madzimai emawoko ekudzidzira" paInternet. Muzviitiko zvakawanda, maekisesaizi anoratidzwa nemusikana mudiki ane hupenyu anoita mazana ekudzokorora nemakirogiramu epingi epingi, achitamba kumumhanzi, kusvetuka munzvimbo, kana kungomirira kamera.
Basa rakarongedzerwa harinei neizvi. Iyo yakasimba chirongwa ichaita kuti iwe utuke, asi zvese nezve zvese zvinotora isingasviki hafu yeawa.
Courtney Gardner's Intense Arm Workout yakavakirwa pamatanho anosvika gumi kudzokorora ane nguva pfupi yekuzorora. Iine supersets uye zvakapetwa kaviri. Maoko ako achapisa uye moyo wako uchasvetuka kubva muchipfuva chako paunopedza zviitwa zvitanhatu zvisingaregi.
Yakasimba 30 Minute Ruoko Kudzidzira Kwevakadzi
3 nzira kusvika 10 kudzokorora
3 nzira kusvika 10 kudzokorora
Matipi ehunyanzvi
EZ Barbell Biceps Curl
Chinangwa cheichi chiitiko ndechekushandira mabiceps ako, saka chengetedza magokora ako akamanikidzwa kumativi ako, zvikasadaro chipfuva chako uye mhasuru dzemafudzi zvinotora pane imwe yemutoro. Iwo chete ma biceps anofanirwa kushanda, mukudzokorora kwega kwega.
Dumbbell curls
Iyo yakagadziridzwa zvishoma vhezheni yechinyakare biceps curl, umo maoko akawedzera zvizere. Pano, ruoko rumwe rwakaramba rwakakomberedzwa pakona yekurudyi, izvo zvinowedzera nguva iri pasi pekutakura. Zvinoitika kuti iwe uri kurwisa simba regiravhiti kunyangwe uine "zororo" ruoko. Kunyanya kudzoka kwaunoita iwe, ndipo paunonyanya kuyedza iwe uchave wekudonhedza ruoko. Usakanda mapfumo pasi, zvimanikidzire kubata iro "risingashande" ruoko pane 90 degree angle.
Pamusoro Triceps Extension
Imwe yeakanyanya kurovedza muviri kwetriceps. Kuti uwane zvakanyanyisa kubva mazviri, chengetedza magokora ako ave padhuze nepadhuze nepadhuze nepazvinogona uye pinda maturu ako kumusoro. Chengetedza yako yepakati tense mune yega yega seti.
Push kumusoro kubva pabhenji
Isa maoko ako pabhenji pamusoro pehupamhi hwehupamhi kupatsanuka kuti udzivise kusagadzikana kusiri madikanwa pamafudzi ako. Tsoka dzinogona kuiswa pasi kana pane rimwe bhenji.
Kukotama nekubata "sando" pane block
Mune ese epamberi maekisesaizi, iwe waishandisa yakasimudzwa kubata (michindwe yakatarisana kumusoro uye kumberi). Inguva yekuchinjira kune chisina kwazvakaregedza kubata, umo maoko akaenzana kune torso, uye zvanza zvakatarisana. Kuchinja kubata kwacho kunokutendera kuti ushande tsandanyama dzakafanana kubva pakona yakati siyanei.
Triceps Kuwedzeredza pane yekumusoro block
Pedzisa iyi ipfupi ruoko rwekurovedza uine yekutsva donhwe seti. Ita gumi reps, udzikise huremu, uyezve ita gumizve reps pasina zororo. Deredza uremu zvakare uye ita gumizve reps. Uku ndiko kuita kwekupedzisira mune yako Workout, kuti iwe ugone kubuda mese - kunyangwe kana iwe uchinzwa senge simende irikumhanya mutsinga dzako uye maoko ako ave kuda kudonha.