Mukati
High Reps iri kudzidziswa kwakasimba kwesimba kubva kuna Kate Frederick yemapoka ese emhasuru ane barbell, dumbbells uye elastic band. Chirongwa ichi chakanakira kuveza muviri, mhasuru toni uye kubvisa ese madambudziko ematambudziko.
Tsananguro yehurongwa High Reps kubva kuna Kate Frederick
Keith Frederick akagadzira iyo dzidziso, iyo inoteedzera akati wandei zvibodzwa: kupisa mafuta, kukurumidza metabolism, kugadzirisa mhasuru toni, kugadzirisa simba uye kutsungirira. Izvi zvinoitwa ne kudzokorora kwakawanda kwekurovedza muviri nezviyereso zvemahara. Kate anosiyana tempo uye nhanho yekufamba, shanduko, kuchinjisa kurovedza muviri, inoshandisa kufamba kwekumhanya, kuti ugone kuwana mutoro unorema kubva pane zvakajairwa simba zviitwa. Iwe uchachinjisa maekisesaizi uine barbell, dumbbells uye yakasununguka bhendi kuti uite muviri wakasimba uye mutete.
Chirongwa High Reps chinotora 65 maminetsi uye inoumbwa ne 9 mapfupi zvikamuyakanangana neboka rakati retsandanyama. Chikamu chimwe nechimwe chinosanganisira kurovedza muviri kwakasiyana uchishandisa mabhuru, mabhero, mabhanhire akasimba kana zvese pamwechete. Mune chimwe chezvikamu zvekupedzisira zvinoshandiswa mapepa mahwendefa ekuwedzera mutoro pamakumbo nemagaro. Kate anochinja pakati pezvikamu zvepamusoro nepamusoro zvikamu, saka kirasi inoita senge yakaenzana.
- Makumbo (squats ane dumbbells uye ane barbell)
- Mapfudzi (kurovedza muviri kwemapfudzi ane barbell, dumbbells uye tepi)
- Kudzoka (yako yekumashure kurovedza ine barbell, dumbbells uye tepi)
- Makumbo (mapapu ane barbell, kufa uye kusimudza pazvigunwe zvine dumbbells)
- Biceps (kurovedza kweiyo biceps ine barbell, dumbbells uye tepi)
- Triceps (kurovedza nema dumbbells uye bhendi yetriceps inodzosera push-UPS)
- Makumbo (padivi uye diagonal mapapu uchishandisa mapepa mahwendefa)
- Chifuva (pushups uye kubereka dumbbell iri pasi)
- Core uye Abs (dumbu kurovedza pasi)
Pamberi pekutanga kwechikamu chimwe nechimwe chekurovedza muviri tsanangura huremu hwezvipenga zvinoshandisa murairidzi. Ndokumbira utarise kuti huremu hwakanyorwa mumalb, hweshanduko kumakirogiramu, paradzanisa kukosha kwakatarwa ne2.2 (semuenzaniso, mapaundi gumi = 10 kg). Kate anopa zvekare masimba esimba, asi kune zvekare zviitwa zvekudzidzira izvo panguva imwe chete zvinoshandisa rakasununguka bhendi uye madhibhora. Pachishuwo zvinokwanisika kuparadzanisa nemabhandi akasununguka uye zviyereso, asi akati wandei emadhongi echimbi anofanirwa kuve nawo.
Complex Yakakwira Reps chimiro chayo chakafanana neMuviri Pump. Boka rega rega remhasuru rinoenderana nenziyo imwechete, kurovedza muviri, uye tempo zvinoshandurwa mukubatana nemumhanzi, uye chirongwa pachacho kumisikidza mafambiro zvinoreva vhidhiyo yeLes mills. Asi kana iyo Body Pump yekurovedza muviri yakavakirwa padhuze nemabarbell mazoezi muHigh Reps Kate Frederick anoshandisa akasiyana siyana emidziyo iyo inoita kuti chirongwa chiwedzere kupfuma uye chinakidze.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa High Reps yakavakirwa pane musimboti mnohopoliarnosti simba zviitwa. Nekuda kweizvi iwe unozogona kuzadzikisa mhasuru toni, kusimudzira kunaka kwemuviri uye kubvisa mafuta munzvimbo dzine dambudziko.
2. Kate Friedrich anoshandisa kufamba nekukurumidza uye kunonoka, uye kurovera muviri kupa mutoro wakazara kumhasuru dzako. Pakuguma kwechikamu chimwe nechimwe chekwakananga nzvimbo iri mune yakanyanya magetsi.
3. Iyi chirongwa chakanyatso gadzikana: kupatsanurwa kwemapoka emhasuru, kuchinjanisa mitoro pamusoro wepamusoro uye wezasi muviri, kurongeka kuri nyore kwekurovedza muviri.
4. Kate muvhidhiyo iyi anofarira echinyakare kudzidziswa kwesimba, asi kuburikidza nekushandisa kwemimwe michina, iko kurovedza kwakazove zvakasiyana kwazvo uye zvinonakidza. Semuenzaniso, anoshandisa zvese zvidhoma uye bhendi rakasununguka kuwedzera mutoro.
Shanda uine zvirema zvemahara zvinokubatsira kuti uwedzere kutsungirira uye simba, uye nekushandisa zvachose mhasuru dzese mumuviri wako.
nezvayakaipira:
1. Iwe uchazoda Arsenal yemamwe maturusi: barbell, dumbbell, elastic band, mapepa mahwendefa. Zvakare, zvinodikanwa kuve nezviyero zvakawandisa zvemapoka etsandanyama akasiyana.
2. Chirongwa chakagadzirirwa yepamberi renji kubata. Uye kwete chete nekuda kwemutoro wepamusoro (kunyanya kana uchigona kudzikiswa nekutora chakareruka dumbbell / mapanikake), uye kumisikidza masimba esimba nemahurema emahara, uko kwakakosha kwazvo kutevedzera maitiro akakodzera uye kuve neruzivo rwekudzidzisa.
Kate Frederick anokurudzira kuti iwe uite iko kurovedza High Reps 1-2 nguva pasvondo. Nechirongwa ichi haugadzi kuvaka mhasuru, asi uchazadzisa muviri wakanaka, une toni uye wakapfava.
Onawo: simba rekudzidzisa Musuru Max, Kate naFrederick.