Mukati
Iyo yekudzidzira chirongwa cheimba ine barbell uye yekumisikidza dumbbells zvisingaite haina kusiyana kubva kune yakaoma yekurovedza muviri. Chero chero muchina wekurovedza muviri unogona kutsiviwa neanoshanda anofamba aine akasununguka mahuremu. Kuti uite izvi, iwe unofanirwa kunzwisisa kuti ndeipi mhasuru iri kushanda muchiitwa uye uwane chinotsiviwa chakakodzera cheiyo simulator.
Haasi munhu wese ari mufurati ane yekurovedza muviri ine barbell, maraki, dumbbell mutsara, mabhenji anogadziriswa uye seti risingaperi yemapancake. Vazhinji vanhu vanoshanda pamba vanogumira kune setetet dumbbells, fitball, yakatenderera bar uye expander. Izvi zvakakwana kana iwe ukanyatsogadzira chirongwa.
Zvimiro zvekushanda kumba
Kutanga, zvakakosha kuti unzwisise kuti furati haisi yekurovedza muviri. Iko hakuna murairidzi pano wekudzora maitiro. Iwe uchafanirwa kudzidza maitiro ekuita zviitwa nenzira kwayo wega - kubva pavhidhiyo iri paYouTube uye pamberi pegirazi. Dzidzira hunyanzvi neyakareruka huni kana puranga yepurasitiki usati watanga squat kana king deadlift, uyezve wozoita mumwe munhu kumba videotap iwe (calorizer). Enzanisa iyi vhidhiyo nevhidhiyo yekudzidzisa. Teerera kuvepo kwechisikirwo kukanganisa mu lumbar musana, chaiyo yekutanga nzvimbo, kufamba kwemabvi, kugoverwa kwenzvimbo yegiravhiti.
Imba Simba Rokudzidzisa Matipi:
- Gara uchidziya - shandisa iyo inodziya-up yakaoma kubva kuchirongwa chekutanga.
- Shanda tsandanyama dzemuviri wako wese panguva kana kushandisa mazuva maviri kutsemuka - iko kwakanyanya kurovedza muviri, iko kukwirisa kwemitezo yemuviri kupindura kwazviri.
- Shandisa zvimisikidzo zvehuremu hwakasiyana - tsandanyama dzako dzakakura zvakasiyana uye dzine masimba akasiyana, saka mutoro uri padziri unofanirwa kuve wakasiyana.
- Neseti shoma yezvisikwa zvemahara, hauzokwanise kufambira mberi musimba. Muviri unokurumidza kujaira mutoro, saka unofanirwa kuchinjwa. Iwe unogona kuwedzera huwandu hwekudzokorora, ita kuti kufamba kuve kwakaomarara, shandisa nzira dzekuwedzera kusimba.
- Tarisa pane zviitwa zvihombe - 70% yechikamu chekudzidzira chinofanirwa kugadziriswa nemagetsi-akasimba mafambiro akabatanidzwa, akasara 30% anofanirwa kunge arichete-akabatana mafambiro.
- Chengetedza huwandu hwekudzokorora muhuwandu hwe6-20 nguva paseti.
- Pedzisa kutambanudza tsandanyama dzakashanda.
Zvirinani kusundira mberi kudzidziswa kwecardio muchirongwa chekumba kune rimwe zuva. Kuita maekisesaizi mushure mekudzidziswa kwesimba kumba hazvisi nyore sekumitambo yekurovedza muviri. Zvisinei, kana pasina zvinopesana, pfupi yenguva cardio inogona kuitwa.
Maitiro ekutsiva simulators?
Chero simulator inogona kutsiviwa kana iwe usina zvinopesana. Paunenge uchisarudza maekisesaizi, gara uchifunga kuti anokukodzera sei
Kutsiva kweanonyanya kufarirwa simulators:
- Dhonza-kumusoro mu gravitron - kudhonza-kumusoro pane yakatwasuka bhaa ine yekuvhundutsa absorber;
- Mutsara weiyo yakatwasuka block - mutsara wedumbbells munzvimbo yakatenuka (chinja kubata kuti ushandise mhasuru pamakona akasiyana), mutsara weimwe dumbbell muderere;
- Smith squats - Dumbbell squats;
- Hyperextension - hyperextension pasi, hyperextension pane bhora;
- Kubhururuka kwegumbo repazasi muiyo simulator - kutenderera kwemakumbo aine dumbbell;
- Gumbo Press - Mhando dzakasiyana dze dumbbell squats.
Kuti uwane chinotsiviwa chakakodzera, unofanirwa kunzwisisa mashandiro anoita mhasuru yaunoda kurongedza. Semuenzaniso, iyo latissimus dorsi inoshanda yakamira (kumusoro) uye yakatwasuka (yakanangana newe) inodhonza. Iyo yakatwasuka bhaa haisi yekumanikidza yekuverenga, iwe unogona kuita neye dumbbells.
Kuwedzera kwekusimudzira matekinoroji
Kuwedzera-nzira dzekuwedzera dzekudzidzira kumba dzakakosha. Navo, muviri wako unozogamuchira iyo metabolic kushushikana kwainoda. Aya ndiwo masupeti makuru, akapetwa kaviri, triseti, mafambiro ehybrid, nzira dzepakati uye dzeraundi.
Superset - kusanganisa kurovedza kwemhasuru dzakapesana mune imwe nzira. Semuenzaniso, mapapu munzvimbo uye pabhenji kudhinda. Ndokunge, wagadzira mapapu, hauzorore, asi nekukurumidza ita bhenji yekudhinda. Mushure meizvozvo ndipo paunozorora, wobva wadzokorora superset yacho zvakare.
Makumi maviri - kusanganisa kurovedza kweimwe boka remhasuru mune imwe nzira. Semuenzaniso, kusundira-kumusoro kubva pasi uye kupaza dumbbells. Inoitwa nenzira imwecheteyo kune superset.
Triset - kubatanidza zviitwa zvitatu zvezvikwata zvakasiyana zvetsandanyama nenzira imwe chete. Semuenzaniso, dumbbell squats, vakagara pasi michina, uye vakakotama pamusoro pemitsara.
Kufamba kwemasanganiswa - maekisesaizi maviri akasanganiswa kwete munzira, asi mukufamba kumwe chete. Semuenzaniso, squat ine dumbbells uye wobva wadzvanya mudenga - iwe squat, wakabata iyo dumbbells pachipfuva chepamusoro, uyezve wosimuka wosvina iwo iwo wakamira. Mahybridi anowanzo shandiswa naGillian Michaels muzvirongwa zvake. Muenzaniso wakanaka chirongwa cheNo No more trouble zones, chinenge chakanyatso kuvakwa padziri.
Nguva dzekusvika - Supersetting inorema uye yakareruka kurovedza muviri. Semuenzaniso, 5 reps burpees ine kusundira-kumusoro uye gumi kuchinjika nema dumbbells.
Kudzidziswa kwedunhu kwagara kuri kushamisika - kuita maekisesaizi pasina zororo inoonekwa senzira iri nyore kwazvo yekuvaka mafuta ekupisa muviri.
Isu tinogadzira chirongwa chekurovedza pamba
Kana iwe waverenga iyo chinyorwa "Maitiro ekudhirowa chirongwa chekudzidzisa chejimu", saka unoziva iyo yakakosha mitemo yekunyora seti yekurovedza muviri. Kutanga, sarudza iyo split - semuenzaniso, ino nguva ngatishandise bhenji / deadlift. Ipapo tinoona kuwanda kwemaekisesaizi (6-8), huwandu hweseti uye kudzokorora, isu tinosarudza nzira dzekuwedzera kuwedzera (superset, hybrids).
Kudzidzira A:
1. squats uye dzvanya dumbbells kumusoro 4 × 10
Superset:
2a. Lunges munzvimbo ine dumbbells 3 × 12 padivi rega
2b. Push-ups kubva pasi / kubva pamabvi 3 × 12
Superset:
3a. Pie Chikwata 3 × 15
3b. Side Dumbbell Inomutsa 3 × 15
Superset:
4a. Dumbbell Gumbo rakakombama 3 × 15
4b. Kuderedzwa kwema dumbbells akarara 3 × 15
Kudzidzira B:
1.Romania Dumbbell Vakafa 4 × 10
Superset:
2a. Dumbbell Row 3 × 12
2b. Pasi / Bhora Hyperextension 3 × 12
Superset:
3a. Bent-pamusoro mutsara weimwe dumbbell 3 × 15
3b. Gumbo rimwe chete glute bhiriji 3 × 15
4. Kunyepa crunches 3 × 15
5. Danda - 60 sec
Ziva kuti iwo akanyanya kuomesa maekisesaizi anouya kutanga uye haana kubatika Iyo yakanyanya kuomesa kufamba, padyo kune yekutanga inofanirwa kuve (calorizator). Takazopedzisira tave neimba yakaoma kunzwisisa. Kana iwe uri wekutanga, ipapo pakutanga iwe haungashandise chero nzira dzekuwedzera kusimba - ita zviitwa nguva dzese uye shanda pakuziva chaiyo nzira.