Mighty Quads: Pre-Kuneta Gumbo Workout

Wakaneta nekudzokorora kudzidzira kwegumbo? Nyora pre-kuneta Workout script yeinotonhora kupfuura quad pombi yehupenyu hwako!

Author: Bill Geiger

Kana iwe wakaita sevakawanda vanogadzira muviri, iwe unonamata kana kuvenga zuva remakumbo, asi ichi ndicho chiitiko chinosemesa chepasi-chemuviri chinoparadzanisa vakomana vemahombekombe nevatambi vakanyanya Iwe haugone kuvanza kuti ndeupi musasa iwe uri; pamakumbo, vane ruzivo rwekuvaka muviri (uye kunyangwe vataridziwo zvavo) vanokuziva iwe pakarepo.

Zvino chimbofungidzira chii chingaitika kana iwe ukawedzera kusimba kwechikamu chakatonetsa chevhiki. Izvi ndizvo chaizvo zvinoitika mukudzidzisa gumbo ne. Izvo zvakakwana kune avo vakanamatira pabani rekudzidzira, vachitsvaga zvakasiyana, kana kutarisa kuzorora kubva kune avo akajairika anorema squats.

Ndiri kutoona kuti vangani vari kusiya mujaho. Vamwe vese vanozofara kungozeya kunze kwekurovedza muviri.

Kushaya simba hakusi kwepano

Kushanda kwakawanda kwemakumbo kunotanga nemitambo yakawanda yekubatanidza yakaita semapapu nemapapu, sezvo izvi zvichitsvaga mhasuru kusvika pakakwirira uye zvinokutendera kuti usimudze huremu hwepamusoro. Uye mushure mekurwiswa kukuru muhudyu nemagaro kubva kumativi ose, unozvipedza kusvikira mapoka emhasuru apera zvachose.

Kuwedzera kwegumbo

Mukutanga-kuneta kudzidziswa, zano rinoshanduka. Pano, iwe unotanga kurongedza iyo quadriceps - ingave mhasuru yekumashure kana glutes - zvine mutsindo nekuzviparadzanisa mafambiro, zvichikonzera iyo mhasuru huru kuti ive iyo isina kusimba kubatana mune yakawanda-yakabatanidzwa kurovedza inotevera Uku kupusa kuri nyore kunoita chero kurovedza kunouya kwechipiri zvakanyanya kuoma!

Kushanda kwemakumbo nemaitiro aya kunogona kutanga nemichina yekuwedzera iyo inoshanda iyo quads, inoteverwa ne squats, anodhindisa makumbo, kana mapapu. Sezvo kutanga kwemitambo yakawanda yekubatana, iyo quads yatove yakaneta, uye glute nemhasuru dzepashure pevhu dzakazara nesimba, nzira yacho inopera kana iyo quadriceps yapihwa, uye kwete mhasuru dzecheni yekuseri.

Izvi zvinovimbisa kuti maquadriceps ndiwo anoshanda kusvika pakuzara, ndiwo hukama husina kusimba, kana uchida, uye kwete glute kana mhasuru dzekumashure.

Pre-kuneta kwemakumbo kushanda: chii, sei uye nei?

Zvinonzwisisika, kushandura kuteedzana kwemaekisesaizi kunotungamira kune chokwadi chekuti iwe uchave unosimba zvinooneka mukufamba kwekutanga - izvo zvaunowanzoita pakupera kwechirongwa - uye zvakanyanya kusimba panguva yaunosvika kune akawanda akabatanidzwa mafambiro. Izvi zvine zvayakanakira nezvayakaipira.

Iyo bhenefiti: Unogona kurongedza ako quads nehurefu hwekushanda huremu, zvakanyanya kupfuura zvakajairwa. Uye izvi zvakafanana nekukura kwetsandanyama nyowani! Asi, panguva imwechete, kuti iwe unofanirwa kuyera kushingairira kwako - haufanire kuisa huremu hunosemesa uye kucheka huwandu hwekudzokorora. Mukufamba kumwechete-kwekubatana, huremu hwakawandisa hunogadzira imwe yekuwedzera pamabvi emabvi, uye kudzikisira kudzokorora kunogona kuwedzera mutoro uyu. Ini ndinokurudzira kuita kanenge kasere reps kune ese pre-kuneta maseti.

Squats

Pasina mubvunzo kutaura, iwe uchafanirwa kuburitsa iyo barbell mune yekupedzisira kurovedza. Iyo yakajairwa huremu hwemakwere anoita kunge anoita kunge akawandisa. Mumwe mugumo wekutanga ndiko kunetseka kuenzanisa bhawa muchikamu chekupedzisira chechikamu chekudzidzisa, saka pakupedzisira zvakakodzera kutarisa kune vamwe vari mune simulators. Iko hakuna chakashata kupfuura kukwenya nemhasuru, kutsvuka kweropa kumaziso eziso!

Kana iwe ukawana inotapira nzvimbo pakati pekushanda zviyereso uye zvekare, iwe uchaona kuti pre-kuneta nzira inoderedza kushushikana pamajoini ako uye inokutendera iwe kuti uite zvinhu zvaimbove zvisati zvasvika. Vatambi vakakuvara vanoshandisa pre-kuneta kuti vasvike padanho rekuramba squats uye zvimwe zvinorema kusimudza zviitwa zvine huremu hushoma pane kana vakakwenya pakutanga kwekurovedza muviri.

Pre-kuneta quads matipi ekudzidzisa

• Usavhiringidze pre-kuneta nekudziya-kumusoro. Iwe uchiri kuda kudziya uye kuita mashoma mwenje seti pamberi pebasa rako kuseta.
  
  
• Kuti uite Workout ive chikamu chekumashure, pane kuwedzera, ita gumbo rakakombama mumushini kutanga. Neimwe nzira, iwe unogona kushandisa tambo yekudhonza kana gumbo kubvuta pazasi block.
  
  
• Kuti unetese muswe wakanangwa zvakanyanya, wedzera mamwe mashoma maseti kune yekutanga kurovedza muviri. Semuenzaniso, pakutanga kwekudzidzira kwako, ita 6 seti yemakumbo ekuwedzera.
  
  
• Enderera mberi nekurovedza muviri neakasiyana mafambiro akabatana. Sezvo kuneta kunowedzera mumakumbo ako, zvinozove zvakanyanya kukuomera iwe kuchengetedza hunyanzvi uye kuenzanisa iyo projectile. Usatya kutya kuburitsa bhawa uye kuchinjira kumachini kana Smith pane zvirema zvemahara. Sezvo makumbo ako atoneta, haugone kubata huremu hwako hwekushanda.
  
  
• Sarudza anoshanda masimbi anokutendera iwe kuti usvike mhasuru kutadza mukati meyakagadzirirwa rep renji.

Pre-kuneta quads kurovedza muviri

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