Mukati
Yakakwana 30 Minute Ruoko Workout
Inwa pre-yako yekurovedza muviri uye enda kumitambo yekurovedza. Isu tine akakwana ruoko kurovedza muviri kwako izvo zvinokushandura iwe kuita kusvetuka mumaminitsi makumi matatu chete!
Author: Roger Lockridge
Zvishoma zvinhu zvinofananidzwa neanouraya mapampu pombi uye nekunzwa kuti iwe uchangopedza ako akanakisa biceps uye triceps kurovedza. Chinhu chega chinogona kuita kudzidziswa kwemaoko kunyangwe zvirinani kudzora nguva yainotora kuti uzviite.
Iyo Express Workout Chirongwa iri pamberi pako! Isu taisa pamwechete ruoko rwemhondi seta iyo ichatanga kutanga mhasuru dzako mumaminitsi makumi matatu chete.
Yakakwana 30 Minute Ruoko Workout
3 nzira kusvika 10 kudzokorora
Kusimudza bhaa ye biceps kumadziro
Mukusiyana uku kweiyo biceps barbell kusimudza, iwe unodzvanya musana wako kumadziro kuti udzivirire kushanduka kwemuviri uye kushandiswa kwechinhu chisingaite. Kana iwe uine matambudziko nemaoko ako kana magokora, funga kushandisa yakatwasuka EZ bar pane. Zvikasadaro, rongedza bhari ine huremu hwakakwana kuti usvike kukundikana pakati pe 8-10 kudzoka.
Tanga nekubata kwakakura uye ita yekutanga seti reps neiyo yakachena nzira inogoneka. Ipapo, pasina kumbomira, enda kune yakamanikana kubata uye ita 8-10 yekuwedzera reps. Zorora 45 masekondi. Dzokorora kusvikira waita matatu seti.
Superset: Dips uye Dhipi Dhiimondi
Ose maekisesaizi anouraya muviri uremu kufamba kupisa kumashure kweruoko.
Kutanga nemadhips gumi, uchichengeta torso yako yakatwasuka kuti ishandise kutarisisa kune ako matiki.
Ukangopedza yekupedzisira push-up, wira pasi uye woita gumi "diamond" push-ups. Madhayamondi anosundira-kumusoro, kana madhayimani anosundira-kumusoro, ndiwo musiyano wechiitwa uyo mawoko anobata uye minwe yako inogadzira dhaimani, kana dhayamondi. Zorora kwemasekondi makumi mashanu pakati pezvikwiriso.
Superset: Tenderedza Dumbbell Curl uye Tate Press
Iyi superset inoshanda zvese biceps uye triceps. Dumbbell curls pabendekete rinotenderedza rubatsiro kupatsanura biceps - ndizvo chaizvo zvauri kuyedza kuwana. Ive neshuwa kuve nechokwadi chekuti muchikamu chekutanga, maoko ari kuseri kwendege yemutumbi, uye kumusoro kwekusimudza, mabiceps akaomarara uye akamanikidzwa sezvinobvira.
Mushure mekupedza yekupedzisira kukotamisa, svina iwo ekunyepedzera pamusoro wako uye tanga kuita iyo Tate yekudhinda. Chengetedza magokora ako nekunze mukati mekufamba, uye simudza mabhero ekumusoro akatwasuka kumusoro. Dzikisa zviyero zvishoma nezvishoma kuti tsandanyama dzirambe dzichiomarara, usarega mabhero echipfuva achibata chipfuva chako.
Imbomira zvishoma pazasi pechinyorwa chimwe nechimwe. Paunenge wapedza superset, zorora kwemasekondi makumi mashanu. Pakazara, iwe unofanirwa kugadzira matatu akadaro supersets.
Curl yemaoko ebiceps mune iyo simulator
Iyo Scott Bench Curl ndeye inonakidza bicep Workout yekupedzisa. Mune ino Workout, iwe uchaita muchina wekushandisa uchishandisa iyo yakasara / kumbomira / kudonhedza seti (RPD) maitiro pane yekupedzisira seti yekupedzisa biceps. Kana usati wamboshandisa nzira iyi kare, ndinogona kukuvimbisa, zvakakodzera kuti uedze ODS uye uchaida sezvandinoida. Zorora masekondi makumi mashanu mushure memaviri maviri ekutanga, uye wotanga kuita iyo OTP seti.
Nzira mbiri dzekutanga kupeta maoko musimulator yaunoita mutsinga. Tanga yako yekupedzisira PPD yakatarwa nekuzadzisa mhasuru kukundikana - ita masere reps kana zvakadaro. Zorora kwemasekonzi mashanu uye ita mamwe mashoma zvekare kukundikana. Zvino dzikisa huremu hwekushanda ne8% uye dzokorora zvakare - kutadza, kumbomira, kutadza. Deredza uremu zvakare uye dzokorora maitiro zvakare. Zvino buda chimwe chinhu senge 5 minsets mune imwe nzira. Biceps ako achanzwa mutoro uye iwe uchada iyi pombi.
Kupfugama Triceps Kuwedzera
Kuita yakakurumbira kupfugama kurovedza muviri kunobvisa kubiridzira uye kunobatsira kupatsanura ako triceps. Nenzira, ichi chiitiko chinodakadza chenguva ina Mr.Olmia zita rekubata Jay Cutler, saka unogona kuve nechokwadi kuti iwe unowana yekutanga-kirasi kupompa kwako triceps.
Mukupedzisira kurovedza muviri kwekushandisa, iwe unoshandisa chaizvo zvakafanana seti uye yekudzokorora pateni senge mumushini curls. Iko hakuna shanduko mukuzorora futi. Ita nzira mbiri dzakajairika, wobva watanga imwe OPD yekuisa bara mune yako Workout. Panguva ino, iwe unofanirwa kuwana kunzwa kwekuti maoko ako akagocherwa pamusoro pemhepo yakadzika.