Simba rekudzidzira kubva kuHASfit mhasuru + yakagadzirira karenda yemakirasi kwemazuva makumi matatu!

Haudi kungo deredza uremu, uye kusimbisa mhasuru uye kushanda pane mhasuru? Tinokupa iwe simba kudzidziswa kumba HASfit kubva kune ese mhasuru mapoka ayo achakubatsira iwe kugadzirisa iyo terrain yemuviri. Uye zvakare, varairidzi vanozivikanwa YouTube chiteshi uye vanopa karenda yemazuva makumi matatu yemapurogiramu ekusimbisa mutemo ekukura kwemhasuru uye kuvaka muviri wakasimba.

30 Mazuva Masuru Kuvaka Chirongwa: kurema kudzidzisa kumba

HASfit makochi (Joshua Kozak nemukadzi wake Claudia) vakavandudza chirongwa chemazuva makumi matatu-chemahara uremu kudzidziswa kwekukura kwemhasuru kumba. 30 Day Muscle Kuvaka Chirongwa chirongwa chakanakisa cherudzi urwu, icho chinokubatsira iwe kuti uwedzere simba rako uye nekuvandudza kugadzirwa kwemuviri. Iyo yakaoma inokodzera vazhinji vanoshanda pakati nepakati kusvika padanho repamusoro rekudzidziswa kuburikidza nekugadziridzwa kwakasiyana kwekurovedza muviri uye nhanho yakasununguka yekushandisa.

Chirongwa chinosanganisira 20 dzakasiyana kurovedzwa, saka iwe unovimbiswa kuti usave unofinha uye unofinha. Kusasanganisa kudziya-uye kutonhorera-zvikamu zvinokutora iwe maminetsi makumi matatu zuva nezuva nezuva rimwe chete pasvondo. Gara pamwe rimwe zuva (kwete pakarenda) paunofunga, zvisinei, kudzoreredza kana kamwe chete pasvondo pazvinodiwa. Mamwe mazuva iwe uchapihwa kudzidziswa kusarudza kubva: Burn (cardio-mutoro) kana Vaka Flex (simba rinotakura remapoka ese emhasuru) zvinoenderana nezvinangwa zvako nezvinodiwa.

Unogona kudzokorora chirongwa chemazuva makumi matatu kakawanda sezvaunoda. Asi varairidzi vanoraira kuti uwedzere huremu hunoshandiswa pachiitwa chega chega kuti udzivise mapani uye kumira. Iyi seti yemagetsi inokwana varume nevakadzi. Nekudaro, ivo vasikana havafanirwe kunetseka kuti muviri wavo kuwedzera kukuru muhuwandu hwekudzidziswa kwakadai. Nekuda kwematanho akaderera ehormone testosterone inowoneka kuwanda kwemhasuru mashoma zvinonetsa kune vakadzi.

Minimum inodiwa michina yechirongwa ichi simba rekudzidzisa kumba - vaviri vaviri vezvimedu (rimwe rakareruka vaviri uye rimwe rinorema). Kurema kwema dumbbells kunoenderana zvachose padanho rako rekusimba uye ndiko kwakanyanya kutsunga empirically. Iwe haufanire kuve nyore, iyo yekupedzisira nzira inofanirwa kuitwa pamhepo yepamusoro, asi iwe unofanirwa kutevedzera chaiyo fomu yezvirovedzo.

As mimwe michina ungangoda: bhenji, bhora rekurovedza muviri, bhero, bhawa, kettlebell, expander, asi hazvidiwe. Nekudaro, chero nzvimbo yepamusoro yekurovedza muviri yakarara pasi kuti ive inodikanwa. Unogona kushandisa zvituru zvishoma, zvinotsiva bhenji kana fitball. Nekudaro, iri rakaoma simba kudzidziswa kwekukura kwemhasuru kunoshandisa hushoma hwe zvishandiso zvakasiyana nemamwe mapurogiramu akafanana:

• P90X naTony Horton: chirongwa chemagetsi cheimba yako
• Mukuru 90 Day Workout: chirongwa chakazara chemagetsi
• Muviri Chikara: iyo yakaoma simba kudzidziswa kwekukura kwemhasuru

Sarudzo yekuremerwa kurovedzwa kwemhasuru kukura kubva kuHASFit

Kana iwe usiri kuda kuita mune yemagetsi yakaoma, unogona kungoisa ega mavhidhiyo muhurongwa hwekusimba Pazasi isu tinopa simba kudzidziswa kumba HASfit kubva mhasuru kumusoro uye pasi muviri. Kurovedza makwati mune ino muunganidzwa hakuna kuiswa mukati. Iwo achaunganidzwa mune yakasarudzika chinyorwa, nekuti chiteshi chinopa yakawanda yakawanda yakasiyana vhidhiyo yemudumbu mhasuru.

Imwe yeaya anotevera maitiro anoratidzwa ne Kuvaka Musuru (kuvaka mhasuru) uye ese ari mukati mechirongwa chakazara 30 Mazuva Masuru Kuvaka Chirongwa Pamba. Isu takambokupa kudzidziswa kwesimba kubva kuHASfit, iyo zvakare inokurudzirwa kuti ishandiswe sehuremu hwekudzidzira. Nekudaro, iyo vhidhiyo yeakateedzana nyowani yakagadzirirwa chaizvo kuvaka mhasuru.

Vhidhiyo yega yega inoratidzira zviitwa zvinosanganiswa mukudzidzira Kana zviitwa zvabatanidzwa kuita boka rimwe chete zvichienderana netsamba (semuenzaniso A1 neA2), saka aya maekisesaizi anochinjaniswa. Iwo manhamba anoratidza huwandu hwekudzokorora. Nekuti chimwe nechimwe Workout, iwe unoda dumbbells. Mimwe midziyo inosarudzika. Kazhinji kazhinji, Claudia anoratidza musiyano nemabhero, uye Joshua anoshandisa iyo yakatenderera bar, tsvimbo, expander. Uku kudzidziswa kurema kumba kwakakodzera vese varume nevakadzi.

Simba kudzidziswa kumba kwemagaro nemakumbo

1. 30 Min Home Kuvaka Makumbo Makumbo Workout Pamba Exercises.

Kune akati wandei maekisesaizi mune uku kudzidziswa kwesimba iwe uchazoda cheya / bhenji / chikuva.

• A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
• B1: 1, Dumbbell Mberi Chikwata x12 x10 x8
• B2: Dumbbell ChiBulgaria Hip Hinge x12 x10 x8
• C1: Dumbbell Hack squats / Yakakwidziridzwa Maheel x12 x10 x8
• C2: Dumbbell Stiff Gumbo Deadlifts / Zvigunwe Zvakakwidziridzwa x12 x10 x8
• D1: Dumbbell Nhanho Kumusoro 3 × 8
• D2: DB Kurutivi Lunge / Yakasimudzwa Rutivi Lunge 3 × 8
• E1: Dumbbell squats + Mhuru Inosimudza x 4 Tabata kutenderera kwema 20 sec basa / 10 sec zororo

2. 30 Minute Kuvaka muviri Gumbo Workout yekuvaka Nyama

Kettlebell, barbell, kurovedza bhora / bhenji - sarudzo.

• A1: DB / Barbell Squat x15 x12 x10 x8
• B1: DB Bulgarian Squat x15 x12 x8
• B2: DB Sumo DL / Barbell x15 x12 x8
• C1: DB Kurutivi Lunge x12 x10 x8
• C2: DB Posterior Swing / Kettlebell x12 x10 x8
• C3: DB Split Squat / Barbell x12 x10 x8
• D1: Barbell Hip Vanokanda / 131 Tempo Hip Ups 3 × 8
• D2: DB Reverse Lunge 131 Tempo 3 × 8
• E1: Mhuru Simudza Zvigunwe Mberi x 30 sec
• E2: Mhuru Inosimudza Zvigunwe Kunze x 30 sec
• E3: Zvigunwe Mune Mhuru Simudza x 30 sec

Simba kudzidziswa kumba kwemapoka ega ega emhasuru

3. 30 Min Kudzoka uye Bicep Workout yekuvaka Nyama

Iwe unozodawo tauro. Tsvimbo - sarudzo.

• A1 Kuurayiwa / DB Kuurayiwa x15 x12 x10 x8
• B1 Yakakotama Pamusoro peRow / DB x15 x12 x10 x8
• B2 Zottman Curls x15 x12 x10 x8
• C1 Reverse Fly x12 x10 x8
• C2 Rimwe Ruoko Row + Twist x12 x10 x8
• C3 Zvichiri Gumbo DL + Shrug / RDL + Shrug x12 x10 x8
• D1 303 Tempo Nyundo Curl 3 × 8
• D2 Towel Skydivers 303 Tempo 3 × 8
• E1 Dumbbell Kubvuta x 60 sec
• E2 Alt Curl Kupisa x 60 sec

4. 30 Min Chest uye Tricep Workout yekuvaka Nyama

Izvo zvinodikanwa kuve neiyo fitball kana bhenji.

• A1: DB Chest Dzvanya x15 x12 x10 x8
• B1: Dumbbell juzi x15 x12 x8
• B2: DB Pronate Kickback x15 x12 x8
• C1: DB Fly x12 x10 x8
• C2: DB Press ne Rotation x12 x10 x8
• C3: DB Elbow Kunze Ext x12 x10 x8
• D1: Bhenji Dhipi / Sachigaro Dhipi 303 Tempo 3 × 8
• D2: Svend Press Uye 303 Tempo 3 × 8
• E1: Yakakwidziridzwa Pushup / Pasi / Mabvi x 60 sec
• E2: DB Triceps Ext x 60 sec

5. 20 Min Bhegi Workout neDumbbells

Ingoda chete dumbbell.

• A1: Cuban Press x12, x10, x8, x6
• B1: Dumbbell Kupfuura uye Kudzoka Dhinda 3 × 8
• B2: Y Simudza 3 × 12
• B3: Rear Delt Yakatwasuka Row 3 × 12
• C1: Dumbbell Mberi Simudza x12, x10, x8
• C2: Revers Reverse Fly x12, x10, x8
• D1: Rutivi Simudza 3 × 8 + 3 × 5 sec Pulse

6. 20 Min Dumbbell Chest Muscle Kuvaka Workout

Izvo zvinodikanwa kuve neiyo fitball kana bhenji.

• A1: 2: 1 kusvika kuNegative Press Fly x15 x12 x10 x8
• B1: Pachipfuva Chest Press x15 x12 x10 x8
• B2: Dumbbell Low Fly's / Bhendi x15 x12 x10 x8
• C1: Dumbbell Kubhururuka 4 × 8
• C2: Dumbbell Chest Dhinda 4 × 15
• D1: 1 - Push Up Kubva kuMabvi 3 x 30 masekondi
• E1: Hover Pushup x 60 sec

7. 20 Min Muscle Kuvaka Dumbbell Kudzoka Workout

Iyo bhaa, tsvimbo, yakasununguka bhendi - sarudzo.

• A1: DB Yakakomberedzwa Pamusoro peRow / Pullups 5 × 5
• B1: Dumbbell Sumo Stiff Gumbo Deadlift / Barbell x15 x12 x10 x8
• B2: Dumbbell Yakakwira Dhonza / Hang Yakachena Barbell x15 x12 x10 x8
• C1: Dumbbell Yakatwasuka Row / Barbell x12 x10 x8
• C2: Dumbbell Reverse Fly / Bhendi Dhonza Kuparadzanisa x10 x12 x8
• D1: T x 30 sec
• D2: Ini x 30 sec
• D3: Y x 30 sec
• E1: Plank Scapula Pushups kubva kuMabvi / paMakumbo x 60 sec

8. 20 Min Muscle Kuvaka Dumbbell Bicep Workout

Ingoda chete dumbbell.

• A1: Yakapetwa Pamusoro peSpider Curls 4 × 8
• B1: Yakakura Grip Curls x12 x10 x8
• B2: Reverse Curl + Wrist Curl x12 x10 x8
• C1: Forearm Bicep Inokanganisa x12 x10 x8
• C2: Kupfugama Hammer Curl x12 x10 x8
• D1: Zottman Curls x Kupisa

9. 17 Min Home Tricep Workout ine Dumbbells

Bhenji - sarudzo.

• A1: Diamond Push Ups kubva kuMabvi 4 × 8
• B1: Dumbbell Kuwedzera 3: 1 Tempo / kubva kuBhenji x12 x10 x8
• B2: Dumbbell Narrow Press kubva paBench x12 x10 x8
• C1: Akagara Bent Pamusoro Triceps Kickback x12 x10 x8
• C2: Dumbbell Elbow Out Ext / kubva kuBench x12 x10 x8
• D1: Tabata Triceps Popups / kubva kuMabvi 4 x 20 sec basa / 10 sec zororo

Workout yakabatanidzwa

10. 45 Min Chest uye Kudzoka Workout neDumbbells

Exercise # 6 + kudzidzisa # 7 (tsananguro ona pamusoro).

11. 40 Min Muscle Kuvaka Arm Workout (Bicep uye Tricep)

Dzidzira # 8 + kurovedza muviri # 9 (ona pamusoro).

12. 60 Min Kumusoro Muviri Workout Kumba neDumbbells

Workout # 3 + Workout # 4 (ona pamusoro).

Kuwedzera kumavhidhiyo ari pamusoro mune akaomarara simba kurovedzwa kwenzvimbo yepamba 30 Mazuva Masuru Kuvaka Chirongwa inosanganisira mamwe makirasi. Karenda ine yakanangana nemavhidhiyo inogona kuwanikwa pano pane yepamutemo webhusaiti HASfit.

Onawo: 9 yekudzidzira yakazara Muviri wakazara muviri kubva kuFitnessBlender.

Nezve toni uye mhasuru kukura, dumbbells, kurema kudzidziswa