simba kudzidzisa kwevakadzi vane dumbbells: chirongwa chakadzama + kurovedza muviri

Kana iwe uine dumbbells ehuremu hwakasiyana, saka shanda pane mhasuru iwe unogona kunyangwe kumba.

Isu tinokupa iwe inoshanda chirongwa kurapa kusimbisa kwevakadzi kudzimba + vakagadzirira sarudzo yemitambo yekutenda iyo yauchazokwanisa kushandura mhando yemuviri, kuusimbisa uye kusimudza.

Mitemo yekudzidziswa simba kumba

Nei vasikana vachida kudzidziswa simba:

  • kuita mhasuru uye kubvisa muviri uri kuneta
  • yezvikwata zvakapoterera uye kubvisa cellulite
  • yemhasuru dzakasimba uye musana une hutano
  • kumhanyisa metabolism (mhasuru nyama inopisa akawanda macalorie pazororo pane mafuta)

1. Kuita simba-kudzidzisa kumba iwe uchazoda dumbbell. Izvo zvinodikanwa kuve nazvo seti yemabhero ekunyepedzera ezviyero zvakasiyana kana anodonhedza madhiri. Semuenzaniso, kumapoka madiki emhasuru (triceps, biceps, deltas) iwe unoda akareruka huremu dumbbells emapoka makuru emhasuru (chifuva, musana, makumbo) - inorema huremu. Mukuwedzera, zvishoma nezvishoma, iwe unozodiwa bonlichi uremu dumbbells kufambira mberi mukudzidziswa.

2. Ndeupi huremu hwemakomba ekushandisa? Zvinoenderana nezvinangwa zvako. Kana iwe uchida kuunza tsandanyama mutoni uye sungisa muviri, zvinokwanisika kushandisa mwenje huremu dumbbells (2-5 makirogiramu). Kana iwe uchida kushanda zvakakomba panharaunda kana kuvaka mhasuru, huremu hwezvipenga iwe unofanirwa kutora zvimwe (5-20 makirogiramu).

3. Kana uine dumbbell diki, unogona kuita zviitwa zvinoshandiswaonnhamba yakakura yekudzokorora (15-20 reps). Muchiitiko ichi, pane basa pane yakajeka mhasuru toni, simbisa muviri uye kupisa mafuta. Kana iwe uine rinorema dumbbells uye iwe uchida kushanda pane zororo remhasuru, wobva watevera mashoma mashoma ekudzokorora (10-12 reps) iine huremu hwepamusoro hwe: kuitira kuti kudzokorora kwekupedzisira kwenzira yacho kuitwe pakuedza kukuru.

4. Chiitwa chega chega chiita 3-5 nzira, pakati pekuisa zororo 30-60 seconds. Pakati pekudzidzira zororo 2-3 maminitsi.

5. Kana iwe usina dumbbells kana usina mukana wekuzvitenga, saka unogona kushandisa michina yerabha kuita zviitwa zvemasimba. Unogona kutenga michina yakaoma uye isingadhuri, semuenzaniso:

  • Fitness elastic band yezvidya nemagaro
  • Tubular expander, yesimba kurovedza muviri
  • Elastic bhendi simba kurovedza uye kutambanudza

Kunyangwe iwe uine seti inodiwa yezvimedu, ino midziyo inogona kubatsira kune iro rekuwedzera mutoro.

6. Kana iwe uchangotanga kurovedza muviri kana uine ruzivo rwushoma, unogona kutarisa pazvinyorwa izvi:

  • Exercise yevatangi: sarudzo yekusimbisa + zvirongwa
  • Kudzidzira kumba kwevakadzi: chirongwa chezviitwa zvemuviri wese

7. Kuti uite simba rekudzidzisa, unoda 3-4 nguva pasvondo kwemaminitsi 40-60. Zvakwana kudzidzisa rimwe tsandanyama boka 1-2 pavhiki. Zano rakadzama rinoratidzwa pazasi.

8. Ita shuwa yekuita kudziya usati wadzidzira uye kutambanudza mushure mekudzidzira:

  • Warm-up usati wadzidziswa: sarudzo yesekisesaizi
  • Kutambanudza mushure mekudzidzira muviri: sarudzo yemitambo

Munguva yekutambanudza kunyanya tarisa kune iko kurovedza mhasuru. Kutambanudza kwakanaka mushure mekurovedza muviri kunobatsira kuwedzera mafambiro, kuwedzera makirasi anoshanda, kudzivirira mhasuru dzakaomarara uye kukuvara. Kudziya kwakanaka usati wadzidzira kunogadzirira muviri wako kudzidzira uye kudzivirira kukuvara.

9. Kana iwe uchida kuunza tsandanyama mutoni, asi zvakare kuti ikurumidze maitiro ehuremu-kurasikirwa, ive shuwa yekuisa mune yekudzidzira chirongwa che cardio Workout. Inogona kunge iri kumhanya, kufamba nekukurumidza, TABATA kudzidziswa, iyo elliptical, kana ellipsoidal. Izvo zvakakwana kuita cardio 60-90 maminetsi pasvondo (semuenzaniso, ka2 pavhiki kwemaminetsi makumi matatu nemakumi matatu nemashanu, kana kanokwana kavhiki kwemaminetsi gumi nemashanu kusvika gumi nemashanu). Unofanira kuona:

  • Cardio-kudzidziswa: kurovedza muviri + chirongwa

10. Gara uchiita simba rekudzidziswa mukumhanyisa shangu kuitira kudzivirira matambudziko akabatana uye varicose mutsinga. Pfeka mbatya dzakagadzikana dzakagadzirwa nezvinhu zvakasikwa. Mune kesi ye varicose mutsinga iwe unogona kushandisa compression masokisi.

  • Wepamusoro makumi maviri akanakisa madzimai anomhanyisa shangu

11. Pasina kuchinja dhayeti hazvibviri kunatsiridza muviri kunyangwe nekugara uchirovedza muviri, saka tinokurudzira kutanga kuverenga macalorie. Kana iwe uchida kudzikira uremu, iwe unofanirwa kudya kushomeka kwemakori. Kana iwe uchida kuwana tsandanyama, unofanira kudya zvakawandisa zvemakori uye mapuroteni akakwana. Kana iwe uchida kusevha uremu uye kudhonza muviri, wobva wasarudza sarudzo "rutsigiro uremu".

  • Chikafu chakakodzera: maitiro ekutanga nhanho nhanho

Ronga kushanda nesimba kwevasikana kumba

Kana iwe uchida kutaura mutumbi kana kuvaka mhasuru, zvinokurudzirwa kuita kudzidziswa kwesimba kumba 3-4 nguva pasvondo. Iwo anonyanya kushanda ndeye kupatsanura Workout maunodzidzisa akasiyana mapoka emhasuru pane inotevera nheyo:

  • Kudzoka + biceps ("Dhonza" mhasuru). Panguva yekurovedza muviri kumusana kwako kunosanganisira mabiceps emaoko, saka zvine musoro kuti uite aya mapoka emhasuru pamwechete. Vanogona kuwedzerwa kune crunches, kana nguva ichibvumidza.
  • Chifuva + triceps (kusundira mhasuru). Munguva yekurovedza pachifuva, basa racho raisanganisira triceps, saka mapoka maviri etsandanyama anowanzo dzidzira pamwechete. Zvakare pazuva iri, iwe unogona zvakare kushanda iyo deltoid mhasuru (mapendekete), nekuti ivo zvakare vanowana mutoro panguva yekurovedza muviri pane triceps.
  • Feet (izvi zvinosanganisira mhasuru dzinobwinya). Kazhinji kune makumbo zuva rakasiyana, asi iwe unogona zvakare kudzidzisa deltoids (mapendekete) kana kudzvanya. Kana uchida kuwedzera kusimbiswa pazvidya kana matako, unogona kudzidzisa makumbo ka2 pavhiki.
  • pamafudzi (tsandanyama tsandanyama). Pamapfudzi zvinokwanisika kupa rimwe zuva (kusanganisira dumbu kurovedza). Asi vazhinji vevasikana vanowedzera maekisesaizi epafudzi kumhasuru dzegumbo kana mhasuru dzechipfuva uye matiki.
  • dzvanya (tsandanyama system). Kusarudza zuva rimwe chete pamhasuru dzemudumbu hazviite. Unogona kuvadzidzisa pakupera kwechikamu chega chega maminetsi mashanu kusvika gumi, kana kuwedzera seti yakazara yekurovedza muviri mune rakabatikana zuva rekudzidzisa.

Kubva pane ichi chirevo uye huwandu hwemazuva ekudzidzira pavhiki, unogona kusarudza kubva pane dzinoverengeka sarudzo dzemakirasi. Pazasi pane chirongwa chekurema uremu hwevasikana uye kurovedza nema dumbbells.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Simba kudzidzisa katatu pavhiki

Pfungwa 1:

  • Zuva 1: Kudzoka uye biceps + Dhinda
  • Zuva 2: Makumbo + Mapfudzi + Dhinda
  • Zuva 3: Chest uye triceps + Dhinda

Mune ino kesi, iko kurovedza muviri kunopera nechikamu chidiki kudzvanya kwemaminetsi mashanu kusvika gumi.

Pfungwa 2:

  • Zuva 1: Kudzoka uye biceps + Dhinda
  • Zuva 2: Makumbo
  • Zuva 3: Chest uye triceps + Mapfudzi

Nekuti tsoka dzinowanzo kuve nzvimbo ine dambudziko nevasikana, zvinokwanisika kupa rimwe zuva rakazvimiririra chete zvidya nemagaro uye kurovedza muviri wepamusoro kuti ugovane kwemazuva maviri.

Kurera huremu kanomwe pasvondo

Pfungwa 1:

  • Zuva 1: Kudzoka uye biceps
  • Zuva 2: Makumbo
  • Zuva 3: Chest uye triceps
  • Zuva 4: Mapfudzi + Press

Pfungwa 2:

  • Zuva 1: Kudzoka uye biceps
  • Zuva 2: Makumbo + Mapfudzi
  • Zuva 3: Chest uye triceps
  • Zuva 4: Makumbo + Dhinda

Chechipiri sarudzo inokodzera kune avo vanoda basa rakawandisa pakuumbwa kwezvidya zvakasununguka nemagaro.

Kurera huremu kanomwe pasvondo

Pfungwa 1:

  • Zuva 1: Kudzoka uye biceps
  • Zuva 2: Makumbo + Dhinda
  • Zuva 3: Chest uye triceps
  • Zuva 4: Mapfudzi + Press
  • Zuva 5: Makumbo

Pfungwa 2:

  • Zuva 1: Makumbo + Dhinda
  • Zuva 2: Kudzoka uye biceps
  • Zuva 3: Makumbo + Dhinda
  • Zuva 4: Chest uye triceps + Mapfudzi
  • Zuva 5: Makumbo + Dhinda

Chechipiri sarudzo inokodzera kune avo vanoda basa rakawandisa pakuumbwa kwezvidya zvakasununguka nemagaro.

Simba rekusimbisa vasikana kumba

Ipa kusarudzwa kwesimba rekusimbisa kwevasikana kumba pamapoka ese emhasuru. Chinyorwa ichi chinotaura kuwanda kwekudzokorora asi iwe unogona kuchiwedzera kana iwe uchiita nehurema huremu dumbbells. Zorora pakati pemasekondi 30-60 masekondi pakati pezviitwa, 2-3 maminetsi. Kana paine chero simba rekurovedza muviri ukaona zvichinetsa kuita nema dumbbells (semuenzaniso, etsoka), ndiwe wekutanga kudzidzisa pasina dumbbells.

Iwo manhamba anoreva 5 x 10-12 5 seti ye 10-12 reps.

Kudzidzira pachifuva uye triceps

1. Sunda-UPS (3 x 8-10)

Kana Push-UPS kubva pamabvi:

2. Kubereka maoko nema dumbbells (4 x 10-12)

Kana iwe usina chikuva kana bhenji, unogona kubatanidza zvituru zviviri kana zvigaro. Kana fenicha yakakodzera isiri, unogona kuita pasi.

3. Dumbbell bhenji yekudhinda kubva muchipfuva (4 x 10-12)

4. Pushups ye triceps (3 x 10-12)

5. Bench wokudhinda kuti triceps (5 x 10-12)

6. Tungamira maoko pama triceps (4 x 10-12)

Exercises kuti musana uye biceps

1. Dumbbell kuuraya (5 x 10-12)

2. Deadlift (5 x 10-12)

3. Dhonza dumbbell neruoko rumwe (4 x 10-12 ruoko rumwe)

4. Kukotama maoko nema biceps (5 x 10-12)

Chero chero kukotama kwemaoko pane biceps nekuchinja kwemaoko (5 x 10-12)

5. Kukotama kwemaoko pane biceps ine sando kubata (5 x 10-12)

Kana iwe uine bhawa, saka tanga kudzidzira kumashure uye biceps neinodhonza-UPS. Kunyangwe iwe usingakwanise kubata uye usati wamboita izvi, ita shuwa yekutarisa chinyorwa chedu nedanho nedanho kuraira pane yekudhonza-UPS:

Nzira yekudzidzira kubata + maitiro

Kudzidzira kwemapfudzi (deltoid mhasuru)

Kana iwe uchidzidzisa mapendekete nechipfuva uye triceps kana usingade zvakanyanya kusimba kudzidzisa iri mhasuru boka, siya chete iro rekudzidzira nhamba 1,3,4 kana kudzikisa huwandu hwenzira.

1. Dumbbell bhenji yekutsikirira pamapfudzi (4 x 10-12)

2. Anosimudza maoko pamberi pake (4 x 10-12)

3. Kuberekana takabatana (4 x 10-12)

4. Simudza zvimedu mubhokisi rako (4 x 10-12)

5. Kusimudza maoko mutserendende (4 x 10-12)

Kudzidzira kwemakumbo uye magaro

Isu tinokupa iwe maviri masarudzo esimba kurovedza kwemakumbo: iri nyore vhezheni uye yakaoma kunzwisisa. Unogona chete kusarudza imwe sarudzo zvichienderana nezinga rako rekudzidzira, uye unogona kusanganisa maekisesaizi uri wega, kana iwe unogona kuchinjanisa ese ari maviri pakati pemazuva akasiyana.

Sarudzo 1 yevatangi:

1. squat ane dumbbells (5 x 10-12)

2. Lunge panzvimbo (4 x 10-12 pagumbo rimwe nerimwe)

3. Lunges kumashure (4 x 10-12 pagumbo rimwe nerimwe)

4. Swing gumbo rine dumbbell (4 x 10-12 pagumbo rimwe nerimwe)

5. Rutivi rwemapapu (4 x 10-12 pagumbo rimwe nerimwe)

Sarudzo 2 yeiyo yepamusoro:

1. squat ane dumbbells (5 x 10-12)

2. Pamberi pemapapu (4 x 10-12 pagumbo rimwe nerimwe)

3. Muto wesquat (5 x 10-12)

4. Mapapu eBulgaria (4 x 10-12 pagumbo rimwe nerimwe)

5. Bhiriji pane rimwe gumbo (5 x 10-12)

6. Mapapu akavhenganiswa (4 x 10-12 pagumbo rimwe nerimwe)

Exercises pane muchina

Zvichienderana nenguva yawakapihwa iwe pane maekisesaizi iwe unogona kuita chete kwese kutenderera kana kushandura huwandu hwekudzokorora.

Round 1:

1. Kura (3 x 12-15)

2. Rongedza pamagokora (3 x 40-60 masekondi)

3. Bhasikoro (3 x 12-15 mativi ese)

4. Kushambira (3 x 12-15 mativi ese)

5. Makanda maviri (3 x 12-15)

6. Bata mapendekete mune tambo (3 x 10-12 mativi ese)

Round 2:

1. Gumbo rinosimuka (3 x 12-15)

2. Mhungu (3 x 8-10 padivi)

3. Chikepe (3 x 10-12)

4. Superman (3 x 15-17)

5. Russian monyorora (3 x 12-15 mativi ese)

6. Padivi rerutivi (2 x 10-12 mativi ese)

7. Chigero (3 x 12-15 mativi ese)

Ndatenda neiyo gifs youtube chiteshi: Rarama Musikana Akakodzera, HASfit, nourishmovelove, Linda Wooldridge, Lais DeLeon, amynicolaox, Noel Arevalo, FitnessType, Selena Lim, Puzzle-Fit, LLC.

Simba kudzidziswa pamba: mavhidhiyo

Kune avo vanofarira kudzidzisa vhidhiyo yakapera, tinokukurudzira kuti utarise chirongwa kubva kuHASfit.

1. Kudzidziswa kwesimba kwemaminitsi makumi matanhatu (emapoka emhasuru)

60 Minute Yese Muviri Simba Rekuita Workout nehuremu - Kurema Kwesimba Kudzidziswa Kwevakadzi Varume Kumba

2. Kudzidziswa kwesimba kwemaminitsi makumi mana (kubatanidza kurovedza muviri)

3. Kudzidziswa kwesimba kwemaminitsi makumi mana (kubatanidza kurovedza muviri)

Onawo:

Nezve toni uye mhasuru kukura, dumbbells, kurema kudzidziswa

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