Mukati
Isu tinoramba tichikuzivai nemapurogiramu emagetsi Kate Frederick. Vhura chidzidzo kusimbisa mhasuru dzemakumbo nemapfudzi Makumbo & Mapfudzi ekudzidzisa akateedzana Anononoka & Anorema. Basa rinononoka rakakomberedzwa nemishonga rinobatsira iwe kuvaka yakasimba toni muviri.
Tsananguro yechirongwa Inononoka & Inorema: Makumbo & Mapfudzi
Kate Friedrich akagadzira akateedzana emasimba ekudzidziswa, Anononoka & Anorema ekusimbisa ese mhasuru mapoka emuviri. Isu takambotaura nezvechirongwa Chest & Back (chipfuva uye musana), iyo yaivewo Slow & Heavy. Mune dzino dzakateedzana makirasi ese ndeechimiro chesimba uye anomhanya zvishoma nezvishoma kusvika kumuganho wevasungwa. Uine Workout Makumbo & Mapfudzi iwe unosimbisa mhasuru dzezvidya, magaro nemapendekete. Uku ndiko kunetseka kwakakwana kune avo vanoda kuwana mutambo wakakodzera muviri.
Chirongwa chinotora 1 awa, asi chakakamurwa kuva zvikamu zviviri zvemaminitsi makumi matatu.
Muhafu yekutanga yekirasi iwe unozoshanda mhasuru dzemakumbo nemagaro. Iwe wakamirira zviitwa zvinotevera.
- Pamberi pemapapu ane dumbbells
- Squats
- Regedza mapapu ane dumbbells
- Lunges ane barbell
- Mativi emapapu ane dumbbells
- Masiketi ane dumbbell pakati pemakumbo ako
- Kusimudza pamasokisi
Muhafu yepiri iwe unofanirwa kuita maekisesaizi e mhasuru dzemapendekete:
- Kusimudza mabhero ekumusoro pamberi pake
- Kubereka dumbbell muruoko
- Iko kuchinjiswa kwemadumbbells muderere
- Dumbbell bhenji muchina wekugara
- Kusimudza mabhero kubva panzvimbo yekunyepa inoenderana nemuviri
Kuti umhanyise chirongwa ichi unozoda seti yemadumbbell uye ekurovedza muviri emabarbell Munguva yezvidzidzo nyatsoteedzera hunyanzvi hwekuita maekisesaizi uye uve nechokwadi cheku simbisa pamhasuruayo anoshandiswa mukirasi. Zvishoma nezvishoma kurovedza kunoitwa kwete kuti zviitise kudzidziswa uye kuwedzera kuwanda kwemhasuru dzakanangwa. Iyo nhanho yekuoma kwechirongwa kunoenderana nezviyero zvemadhibhero uye mabhero.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa Makumbo & Mapfudzi anozonyanya kukwidza kune avo vanoda kupomba matako nemakumbo. Basa dumbbells uye barbell ichaita yako chimiro kuvezwa uye kusimba.
2. Muchiitwa chakaratidzirwa chakakura poluchasovy yakaoma yemapfudzi, ayo iwe unongoda chete mabhero.
3. Iwe unozodzidza zvese zvakakosha kurovedza kwemaviri aya mhasuru mapoka ayo anozokubatsira iwe nekuzvidzidzira-wega mukurovedza muviri kana kumba.
4. Chirongwa chakakamurwa kuita zvikamu zviviri zvakazvimirira, maminetsi makumi matatu chimwe nechimwe: zvakasiyana nemakumbo, zvakasiyana pamapfudzi.
5. Simba rinononoka kushanda pamhasuru richakubatsira iwe kushanda kune toni yemuviri uye kurerukirwa, kwete kuonda, sezvazvinowanzoitika nekudzidzira kumba.
6. Muchirongwa hapana cardio, Makumbo & Mapfudzi - iri rinongova simba mutoro. Tichanyanya kufarira kune avo vasingade makirasi eerobic.
nezvayakaipira:
1. Ndokumbira utarise kuti mamwe maekisesaizi, semuenzaniso squats anogona kuwedzera saizi yehudyu.
2. iwe achada tsvimbo uye ndoda mamwe madhibhero ehuremu hwakasiyana.
Ida kudzidziswa kwesimba uye kuda kuvaka muviri wakanaka tsandanyama? Kate Friedrich angafara kukubatsira neizvi. Akateedzana ayo ekurovedza muviri, Anononoka & Anorema achakubatsira iwe kugonesa ese makuru mhasuru yemuviri, ichiita kuti igare, yakasimba uye toni.
Onawo: Kumusoro kwakanyanya kurovedzeka kwevasikana kumba