Nhanho-kumusoro chikuva: chii, sei kusarudza + makumi maviri ekurovedza muviri (mapikicha)

Nhanho-kumusoro chikuva - yemitambo projectile, iri bhenji diki rine chinogadziriswa kukwirira nhanho. Iyi chikuva chakagadzirwa kwete chete yekudzidzira nhanho maekisesaizi, asiwo kuita simba uye cardio kurovedza muviri. Kazhinji kazhinji, uyu mutambo wemitambo unogadzirwa nepurasitiki yakasarudzika uye ine corrugated pamusoro, iyo inodzivirira kutsvedza panguva yezviitiko.

Nhanho-kumusoro chikuva chaicho chaicho kwese kugwinya michina. Iwe unogona kubata naye maekisesaizi, ita simba uye plyometric kurovedza, kuomesa uye kurerutsa iko kurovedza. Kazhinji, kushandiswa kwemidziyo iyi kunokubatsira iwe kugadzira seti inoshanda yekudzidzira uremu nekusimbisa mhasuru dzemuviri wese, kunyanya makumbo uye magaro.

Onawo:

  • Fitness bhendi: chii + sarudzo yemitambo
  • Massage roller: chii + sarudzo yemitambo

Nhanho-kumusoro chikuva: chii chinodiwa?

1. Kazhinji nhanho-chikuva kushandiswa kwemusha yekudzidzira nhanho maekisesaizi. Nhanho maekisesaizi ndiyo imwe yemhando dzakanyanya kudzika dzakadzvanywa ne cardio kurovedza kupisa makori uye mafuta. Verenga zvakawanda nezvazvo: Nhanho maekisesaizi: kubatsirwa, kukuvara, kurovedza muviri uye mavhidhiyo.

2. Nhanho-kumusoro yauchazoda panguva yekusimbisa masimba, mashandiro ayo anoda bhenji. Semuenzaniso, kana iwe ukaita dumbbell bhenji yekutsikirira yechipfuva tsandanyama pasi, haugone kudzikisa elbows pasi zvakaringana saka iko kurovedza kunenge kusakwana kukwana amplifiti uye kugona:

Kana, semuenzaniso, kuita iyo Bulgarian lunge inodawo nhanho-kumusoro chikuva:

3. Kumwe kurovedza ndiko nyore kuita, uchitarisa padanho-chikuva, pane kutarisa kune vakadzi. Semuenzaniso, Push-UPS nemapuranga. Naizvozvo, danho-rekusimudzira rinobatsira kune avo vari kungodzidza kuita Push-UPS kubva pasi kana kuda kuzvirerudzira pachayo, chero kurovedza muviri nekuzorora pamaoko ake.

4. Iyo chikuva inogona kushandiswa kuita kusvetuka kurovedza mauri iwe unofanirwa kusvetuka pane chero chikomo. Kazhinji kusvetuka shandisa tafura yakakosha, asi iwe unogona kusvetuka uye kutsika papuratifomu (sekureba kwayanga yakagadzikana!):

5. Nhanho-yekumusoro chikuva ingangoita yakakwana projectile yekudzidzisa muviri wezasi. Uye nedanho iwe uchashanda pakuderedza mavhoriyamu ehudyu, uchiumba wakaumbika, makumbo ane toni.

6.Nhanho-kumusoro chikuva chinobatsira kuita akasiyana akachinjika kune echinyakare zviitwa. Izvi zvichakubatsira iwe chikuru kusiyanisa kushanda kwako:

Sezvauri kuona, kutsvaga iko kushanda kweiyo nhanho-chikuva mune yekumba gym munhu wese anogona kuita. Iyi midziyo inoshanda ichauya chaizvo kana ichiita sesimba uye cardio. Asi kana zvimwe zvese zvaunoda nhanho maekisesaizi, unogona kutenga chikuva chekudzidzira pamba chaipo chakakodzera.

Iko kushandiswa kwematanho-mapuratifomu:

  • Paunenge uine chikuva iwe chaunogona kuita kumba, nhanho maekisesaizi mhando inoshanda kwazvo yemhando yakaderera yekurovedza kurovedza uremu.
  • Nedanho-chikuva, zviri nyore kuita masimba esimba nema dumbbells - inotsiva bhenji remitambo.
  • Nhanho-kumusoro ichakubatsira iwe kuomesa chero cardio kurovedza muviri, wedzera imwe yakanyanyisa kusvetuka kurovedza muviri (seti yechiitwa pazasi).
  • Maekisesaizi ane danho repuratifomu achapa imwe mutoro kumhasuru yemagaro nemakumbo, izvo zvinonyanya kukosha kuvasikana.
  • Nhanho-kumusoro icharerutsa akawanda emaekisesaizi nekusimbisa pamaoko kusundira-UPS uye puranga kumira pachikomo chidiki nyore.

Ungasarudza sei nhanho-chikuva?

Sezvo fashoni yekusimba uye mararamiro ane hutano, gore rega rega iri kuwedzera simba, kusarudzwa kwemidziyo yemitambo muzvitoro kwakakura chaizvo. Nzira yekusarudza nhanho-chikuva chekudzidziswa kumba uye chii chekutarisa kana uchitenga? Kune akatiwandei maitiro, ayo akakosha kuyeuka kana uchitenga inotsika. Ngatitarisei kwavari zvakadzama.

1.Urefu uye upamhi hwedanho chikuva

Kune makirasi akasununguka zvinokurudzirwa kuti utarise pamatanho anotevera echikuva chikuva:

  • urefu: 80 cm (saka unogona kuisa tsoka pahupamhi hwemapfudzi)
  • upamhi: 35-41 cm (kureba kwetsoka dzako + masendimita mashoma)

Muchikamu chemutengo wakaderera chine chikuva chetsika chine kureba kushoma pane. Semuenzaniso, iyo modhi StarFit SP102kukura kwayo kuri 72 x 36,5:

Kana kureba kwechiso chekuita kuchinge kusinganzwisisike, hauzonzwa rusununguko rwekufamba uye kunyange kuita njodzi yekudonha. Naizvozvo, kuwana mapuratifomu ane mashoma urefu zviri nani kwete.

Hupamhi hunosarudzwa zvichibva pahukuru hwetsoka yako. Semuenzaniso, kureba kwetsoka muhukuru 38 i25 cm. Uyezve wedzera mashoma masendimita ane iwo pane sneakers uye zvishoma zvekuchengetedza zvinotarisa kumberi nekumashure kwekirasi yakanaka. Saizvozvowo, hushoma hwehupamhi hwemasendimita makumi matatu nemashanu pasitepi inofanirwa kuve

2. Kukwirira uye huwandu hwematanho

Kureba kwedanho chikuva 10-25 cm, ine akati wandei nhanho. Chikamu chega chega chinowedzera 5 ona Kazhinji pane maviri-nhanho uye matatu-nhanho nhanho chikuva. Zvinoenderana nekudzidza, nhanho yega yega inopa yakawedzera 12% yemutoro. Muenzaniso weaviri-chikamu uye matatu-nhanho nhanho chikuva (mamodheru uye StarFit StarFit SP102 SP201):

Vatangi vekudzidzira vanokwana kukwirira gumi masendimita - padanho padanho rekusimuka. Yepamberi inogona kushanda padanho re10-20 cm.

3. Iko kusimba uye mhando kuderera

Kazhinji hunhu hwetsika, iwe unodudza huremu hwepamusoro hunogona kumira pamusoro (100-130 kg). Zvakare, zvakafanira kuti utarise kwete chete huremu hwayo asiwo huremu hwemabhero uye mabhero, kana iwe uchironga kuita navo. Tarisa kusimba kweshell: iyo yepamusoro haifanire kubhururuka uye SAG kana uchisvetuka. Yakakwira mhando inogara yakasimba nhanho chikuva inorema angangoita 8 kg.

Sezvo mutemo, mapuratifomu anodhura epurasitiki ari nani ekudzikisira hunhu, nekuda kweizvozvo akabvisa iyo yekumira yekumira pamusoro. Iyo inokanganisa hutano hwemajoini ako uye musana, saka kuregeredza iyi paramende hakuna basa.

4. Surface

Nekuchengetedza kwemakirasi ako, teerera, pane here rakapfekedzwa rabha pamusoro pechitsiko. Kune bhajeti vagadziri vezvigadzirwa vanogona kunge vakaganhurirwa kune yakasvuuka pamusoro, asi zvirinani kupa sarudzo kumapuratifomu ane rubha wekupfeka. Tsigiro yeanotsika inofanirwawo kunge yakagadzikana uye kwete kutsvedza.

5. Dhizaini yezvitsigiro

Kune maviri marudzi ematanho-mapuratifomu ari inotakurika uye mushandisi inogadzirisika. Kazhinji anotakurika mapuratifomu ane kureba kwemasendimita makumi maviri, uye chikuva pamakumbo chinokwira kusvika makumi maviri neshanu, semuenzaniso, enzanisa modhi Nyeredzi SP-201 uye Reebok RSP-16150:

Muchiitiko chekutanga, unogona kutenga imwe rutsigiro kana iwe uchida kuwedzera kukwirira kweprojekita. Nekudaro, zvakachengeteka kushandisa ndeye mushandisi inogadzirisika rutsigiro, seapo kusvetuka zvikamu zvinobviswa zvinogona kungotyorwa. Ndo mushandisi inogadziriswa chikuva:

Hatikurudzire kugadzira inotsika pamba. Kutanga, vagadziri vezvinhu zvemitambo iwo akagadzirwa epurasitiki yakakosha, iyo inoderedza iyo yekuvhunduka mutoro panguva yekusangana kwetsoka nepuratifomu pamusoro. Inobatsira kuchengetedza hutano hwakanaka uye musana. Chechipiri, nhanho-yekumusoro chikuva inofanirwa kugadzikana uye iine rubberized pamusoro, uye zvakare zvakaoma kuita kumba.

Uyezve edza kusatenga danho-chikuva, chechipiri-ruoko. Iko kune njodzi yekuti pamusoro pemvura pane kutsemuka uye zvimisikidzo zvausingazocherekedze pamusoro pekupfeka kwerabha.

Nhanho Reebok

Nhanho Reebok inodhura, asi iwo mhando yavo iri nani. Kana iwe uine kugona kwemari, zviri nani kutenga nhanho Reebok chikuva. Kutanga, nemapuratifomu Reebok akasununguka uye akachengeteka kuita. Chechipiri, hupenyu hwakareba zvakakwana.

20 kurovedza muviri padanho-chikuva

Kukupa iwe makumi maviri akagadzirira-akaitwa maekisesaizi padanho-chikuva icho chinokubatsira iwe kurasikirwa uremu, simbisa mhasuru dzinokweva muviri uye kubvisa nzvimbo dzedambudziko.

1. Kumhanya padanho-chikuva

2. Squat kudivi

3. squat + diagonal lunge

4. Ma squats ane bhenji yekudhinda dumbbells kumusoro

5. Dzorera mapapu nema dumbbells

6. Lunge ne sexagenarian pachikuva

7. Dhonza madhibheri mubhawa

8. Kusimudza gumbo mupuranga

9. Push-UPS papuratifomu

10. Svetuka pachikuva

11. Plyometric mapapu pachikuva

12. Rakafara kusvetukira mune tambo

13. Jogging yakatwasuka

14. Svetuka nepanhanho-chikuva

15. Magaro nekusvetuka

16. Lunge achisvetuka ne

17. Svetuka svetuka

18. Svetuka nekutendeuka

19. Mamwe mabhureki ane kuberekana kwetsoka

20. Dzimwe burpee nekusvetuka pachikuva

Ndatenda neiyo gifs youtube chiteshi Shortcircuits naMarsha.

Chidzidzo chirongwa pamwe nhanho-neplatform yevatangi

Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, kozoti masekondi makumi matatu kuputsa. Denderedzwa rega rega rinodzokororwa mumakumbo maviri. Pakati pekutenderera zorora 30 maminetsi.

Kutenderera kwekutanga:

  • Kumhanya padanho-chikuva
  • Reverse lunge ne dumbbells (isina dumbbells)
  • Squats nekusvetuka

Yechipiri kutenderera:

  • Kumhanya kwakatwasuka
  • Squat kudivi
  • Svetuka svetuka

Hurongwa hwechidzidzo nedanho-chikuva chemberi

Chiitwa chega chega chinoitwa kwemasekondi makumi mana, ipapo masekondi makumi maviri zorora. Denderedzwa rega rega rinodzokororwa mumakumbo maviri. Pakati pekutenderera zorora 40 miniti.

Kutenderera kwekutanga:

  • Masiketi ane bhenji yekudhinda ye dumbbells kumusoro
  • Svetuka kuburikidza nhanho-chikuva
  • Push-UPS papuratifomu
  • Burpee nekubereka kwetsoka

Yechipiri kutenderera:

  • Dhonza izvo zvimedu mubhawa
  • Svetuka pachikuva
  • Lunge ane sexagenarian pachikuva
  • Yakazara kusvetuka mune tambo

Maekisesaizi padanho-chikuva: matanho

1. Gara uchirovedza muviri padanho repanhanho shangu. Sarudza shangu dzine isina-kutsemuka pamusoro uye nekugadzika kwakanaka kwetsoka.

2. Usapfeke panguva yekirasi nedanho repuratifomu rakasununguka bhurugwa kudzivirira kudonha.

3. Usati waita maekisesaizi, ita shuwa kuti nhanho-yekukwirisa haitsvedza pasi panguva yechiitwa.

4. Zvakare, ita shuwa kuti nhanho-yekumusoro chikuva yakasimbiswa uye yakachengetedzwa. Dzivisa zaprygivayem pachikuva, kana iwe usina chokwadi nekusimba kwayo.

5. Panguva yekurovedza muviri chengetedza misana yako yakatwasuka, tsoka dzakatsetseka papuratifomu yakamisikidzwa zvizere, ibvi regumbo rinotsigira harifanirwe kupfuura mutsetse wesokisi.

6. Kana uine matambudziko nemajoini emakumbo kana varicose makumbo, saka bvisa kubva pane yako yekudzidzira kusvetuka. Iwe unogona kuita zviitwa zviri pamusoro, uchiita kusvetuka panzvimbo peyakajairika nhanho pazvinogoneka.

7. Nhanho yega yega chikuva pane zvinorambidzwa pahuremu hunobatanidzwa. Teerera kune iyo, kana iwe uchidzidzira nehuremu hwakawedzera (barbell, dumbbells).

8. Kana iwe uri kutanga, zvinokurudzirwa kumisikidza kukwirira kweprojekti padanho repasi (10 cm). Nekudaro, kana iwe ukaronga kuita pushups, mapuranga uye zvimwe zviitwa zvekusimbisa maoko padanho-chikuva, ipapo iyo yakakwira chikuva, zvichave nyore kuzoita iko kurovedza.

Wepamusoro mavhidhiyo mashanu ekurema uremu nedanho repuratifomu

Isu tinokupa iwe 5 yakakura vhidhiyo ine nhanho-chikuva icho chinokubatsira iwe kudzikisa huremu, sungisa muviri uye utungamire kune mhasuru toni. Mimwe yemavhidhiyo mukuwedzera padanho redanho iwe zvakare uchazoda dumbbells. Panzvimbo pezvimumvura unogona kushandisa mabhodhoro emvura kana jecha.

1. Cardio Workout ine nhanho chikuva (12 maminetsi)

Mafuta Kupisa Cardio Nhanho Kurovedza kweGuru uye Zvidya - Nhanho Aerobics Workout Vhidhiyo

2. Super-yakasimba yekurovedza ine nhanho chikuva (60 maminetsi)

3. Cardio + simba kurovedza nedanho-chikuva (40 maminetsi)

4. Kudzidziswa kwepakati nedanho-chikuva (maminetsi makumi matatu)

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwikwidza.

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