Mukati
Imwe chirongwa chekudzidzisa chevarume nevakadzi
Kanganwa kuti varume nevakadzi vanoda maekisesaizi akasiyana. Ziva kuti sei vakomana nevasikana vachifanira kurovedza muviri nenzira imwechete. Kanda iyo pink dumbbells parutivi uye tarisa iyi ine simba Workout chirongwa chako pachako!
Author: Tony Gentilcore, Certified Inoshanda uye Simba Kudzidziswa
Nemusikana wangu, izvi zvinoitika panenge pakurovedzera muviri. Mushure mekupedza zvine chivimbo nhevedzano yemaseti mune squat rack, mumwe wevanoenda kugym anofamba achiuya kwaari uye nekungwarira anobvunza kuti mutambo upi waari kuita kana makwikwi aari kugadzirira. “Kuupenyu,” anopindura nguva dzose. Vanhu vazhinji vanofarira mhinduro iyi, asi vamwe vanhu vanokatyamadzwa nayo. Ivo havagone kuona kuti sei musikana achiita zvekufa, squats nebarbell uye anokwevera kumusoro pane yakachinjika bar kuti afare.
Ndine chokwadi chekuti munonzwisisa zvandiri kuwana. Vasikana havadzidzise sevakomana, handiti? Havagoni kusimudza masimbi, handiti kana kuti kwete? Sei vakadzi vachida squats, mabhenji anotsikirira, kana kudhonza-ups kana vasingakwikwi mukuvaka muviri, kuita chero mutambo kana wrestling, uye vasingashandisi simba muhupenyu hwavo hwezuva nezuva?
Musikana wangu anovhiringa vazhinji vanoenda kugym, nekuti vakajaira kuona vakadzi semaruva akapfava ayo kusimudza zvinorema kunopesana. Izvi uye zvimwe zvakawanda zvinofungidzirwa, zvakaiswa muvamiririri vepabonde rakanaka 24/7, zvinogona kunzi zvakachengetedzeka zvisina maturo. Pfungwa yekuti vakadzi havagone kusimba uye kuita zvemitambo uye havafanirwe kusimudza masimbi kusanzwisisa kunogumbura kunofanira kupera!
Dzidzisa zvakafanana
Muzviitiko zvakawanda, varume nevakadzi vanofanira kurovedza muviri nenzira imwe cheteyo. Kwete, ini, chokwadi, ndinonzwisisa kuti kubva pakuona kweaesthetic, varume nevakadzi vanotsvaga zvinangwa zvakasiyana: varume vanowanzoda kuputirwa uye kusimba, uye vakadzi - vashoma uye vakakodzera. Chokwadi ndechekuti, iwe unogona kuzadzisa zvibodzwa izvi uchishandisa zvakafanana zvirongwa zvekurovedza muviri, uye iwe unofanirwa kuziva kuti haugone kugadzira inoyevedza uye mutete chimiro pasina kuwana tsandanyama!
Uye kuti uvake tsandanyama, unofanirwa kusimudza masimbi uye kupa muviri macalorie akakwana kuti udzoke. Tsandanyama hadziratidzike zvemashiripiti, uye maseti asingaperi e20 reps ane 5kg dumbbells haana kukwana futi. Hazvina mhosva kuti uri murume, mukadzi kana Martian.
Huwandu hwemhasuru fibers uye kuedza kunodiwa kusimudza uremu husingakoshi hwakadaro haugone kufananidzwa nekusimudza uremu chaihwo 6-10 nguva kukundikana kwemhasuru. Pane nguva uye nzvimbo yekushanda kwepamusoro-rep, asi zvinoratidzika kwandiri kuti basa ravo rakanyanyisa, uye izvi zvinotungamirira kumigumisiro isingagutsi.
Nezvisizvo zvisingawanzo, zvinonyanya kuomera vakadzi kuwana tsandanyama, nekuti 10 nguva shoma testosterone inotenderera mumuviri wechikadzi pane murume. Uye kugadzirisa dambudziko iri, vasikana vanowanzofanira kudzidzisa zvishoma, asi kaviri zvakaoma kupfuura vakomana.
Makumbo akasiyana
Kana zvasvika pakushanda kwemakumbo, ndinotora nzira yakasiyana kana ndichishanda nepabonde rakanaka. Mushure mezvose, vakadzi vazhinji havadzingi quads yakaita se teardrop, uye kana zvakadaro, mureza uri mumaoko avo!
Kubva pane zvakaitika kwandiri ndoziva kuti panguva iyo musikana paasingakwanise "kukwana mujasi rake raanofarira" nekuti mahudyu ake akafara masendimita mashanu, ndichatambura chirango chinotyisa. Kuti ndidzivise magumo asingagoneki, ini ndinoshandura kutarisa kune hamstring kudzidziswa nekusiyana kwe sumo uye Romanian deadlifts dzinoshanda hamstrings, uye zvakare kumanikidza vatengi kuita bhiriji rebarbell rinouraya mhasuru dzegluteal.
Hongu, ini ndinosanganisirawo squats muchirongwa chekudzidzisa, asi ini ndinokurudzira chimiro chakafara chevasikana uye ndinogara ndichiwana nzira yakakwana yekuita mafambiro. Kuti vaite izvi, ndinovadzidzisa kuti varege kuvhuna makumbo avo pamabvi, asi kuti zvinyoro zvirereke shure panguva yekuderera kwehudyu, kuitira kuti mutoro mukuru uwire pa quadriceps.
Kuti nditarise iyo quadriceps, ini ndinoshingairira kushandisa idzo sarudzo dzekurovedza muviri dzinogadzira mutoro wakasimudzwa pamhasuru dzechidya. Kunyanya, ini ndinosarudza reverse kana mapapu epadivi kune akajairwa mapapu uye nhanho papuratifomu. Zano rinoita serisingakoshi, sekurerekera muviri wako mberi zvishoma panguva yemapapu, rinogona kunetsa. Kunyangwe kubhenda kumberi zvishoma kunoshandura kutarisa kune gluteal tsandanyama uye hamstrings, nepo kumira kwakatwasuka kwakasanganiswa nenzvimbo yakatwasuka yemhuru kunoisa kushushikana kwakanyanya paquadriceps.
Nguva yekusimudza simbi
Ikoko hakuna akawanda mamiriro ezvinhu umo vakadzi havafanirwe kurovedza muviri nenzira iyo varume vanoita. Zvechokwadi, mamiriro ezvinhu akadai sepamuviri anoshandura zvachose nyaya uye anoda hurukuro yakasiyana, asi mune dzimwe nguva, vasikana vanofanira kudzidzisa nenzira imwechete sevarume, kuitira kuti vagadzire muviri wakasimba uye wakanaka nerubatsiro rwezvirongwa zvekudzidzisa. !