Mukati
Mumba zvakare munogona nemazvo shanda pamhasuru dzechipfuva uye kumashure. Kana zvichitora wechokwadi nyanzvi munyika yehutano Kate Frederick, iwe unogona kuve nechokwadi kuti iwe uchawana icho chaunoda mhedzisiro. Unoda kucheka chipfuva uye elastic kumashure? Ipapo ndiyo nguva yekutanga kuita muchirongwa Chest uye Kudzoka kubva kuSlow & Heavy.
Tsananguro yechirongwa chechipfuva uye kumashure Chest uye Kudzoka
Chirongwa Chest uye Kudzoka kubva kuna Kate's Frida chine zviitwa zvinonyanya kushanda ne dumbbells dzechipfuva uye kumashure. Uku ndiko kurovedzwa kwesimba uko kurovedza kunoitwa munzira dzinoverengeka nekumira kushoma. Chinhu chikuru chechirongwa ichi inononoka uye yakamhanya kumhanya. Iwe unozoita maekisesaizi nekukwirisa kukuru uko kunokutendera kuti ushandise kushandiswaonnhamba yakakura kwazvo yemhasuru panguva yekirasi. Akateedzana ezvirongwa Slow & Heavy zvinokubatsira iwe kuwana muviri une toni ine mhasuru dzakasimba.
Yakanakisa yakaderera kumashure masekisheni ane dumbbells evakadzi kumba
Kudzidzisa Chest uye Kudzoka inotora maminetsi makumi mashanu nemashanu. Hafu yekutanga yekirasi inoitirwa kurovedza pachifuva, yechipiri kurovedza kumashure. Chirongwa ichi chinotanga nekudziya zvine mutsindo, wobva waenda wakananga kuchikamu chemagetsi. Zvese zviitwa zvinoitwa mumaseti matatu, pakati pemaseti tichava nekumbozorora.
Kudzidzira pachifuva kunosanganisira:
- Dumbbell bhenji muchina wakarara panzvimbo yakatwasuka
- Kubereka maoko nema dumbbells pane yakatwasuka pamusoro
- Dumbbell bhenji muchina wakarara pane yakatenderedzwa pamusoro
- Kubereka maoko nema dumbbells pane inoteedzera
- pushups
Kudzidzira kumashure kunosanganisira:
- Kanda zvidhori kubhandi rake muderere nemaoko maviri
- Pullover ine dumbbell
- Deadlift nemakumbo akatwasuka
- Superman
- Sungai
Kune maekisesaizi iwe uchada dumbbells uye nhanho chikuva. Izvo zvinodikanwa kuve uine mashoma maviri eanogumbura, nekuti kune akasiyana maekisesaizi uye nzira iwe unoda uremu hwakasiyana. Nhanho-yekumusoro chikuva inodiwa, asi zvakare zvinokwanisika kutsiva yemitambo uremu bhenji neyakagadziridzwa kurereka. Iyo chirongwa chechipfuva uye kumashure Chest uye Back chakakodzera kune avo vanoda kurema uremu uye havatye kushanda nezviyereso.
Izvo zvakanaka nezvakaipa zvechirongwa Kate Friedrich
zvayakanakira:
1. Mukati meawa iwe uchashanda pamapoka etsandanyama chipfuva uye musana. Iwe uchavasimbisa, uchaita firmer uye toni.
2. Maekisesaizi ese anoitwa zvishoma nezvishoma uye nekuchenjerera. Chinangwa chako ndechekunyatso shanda dzakanangana nemhasuru, izvo zvisingawanzo kuitika panguva yeGeneral kudzidziswa kwemuviri wese.
3. Unogona kudzidza zviitwa zvekutanga zvakagadzirirwa kukudziridza mhasuru dzemusana nerechipfuva. Izvi zvinobatsira pakuzvidzidzira wega mune yekurovedza muviri kana kumba.
4. Chirongwa ichi hachisi chekurovedza muviri, saka chinokodzera avo vanosarudza rakanyarara simba rinoshanda pamhasuru pasina kusvetuka uye kurovedza muviri.
5. Panguva yekurovedza muviri zvinowedzera zvinosanganisira biceps uye triceps, uye saka iwe unozoraira uye ruoko mhasuru.
6. Maekisesaizi echipfuva uye kumashure akapatsanurwa, saka unogona kuita kwehafu yeawa zvakasiyana pachikwata chega chega chemhasuru.
nezvayakaipira:
1. Iwe unozoda danho repanhanho kana imwe nzvimbo kubva kwazvinogoneka kugadzirisa kona yekushandisa kwechipfuva mhasuru.
2. Izvo zvinodawo kuva nazvo akati wandei maviri ezvimedu zviyero zvakasiyana.
3. Hapana chirongwa chekureruka. Izvo ndezvevaya vanoda kusimbisa mhasuru uye kuona kudzikira kwavo.
Kana iwe uchifarira kugadzira iyo yakasimba mhasuru muviri, wozoedza nhevedzano yezvirovedzo, Inononoka & Inorema. Kate Friedrich anokudzidzisa zvine hunyanzvi uye zvinobudirira kushanda pane zvakanangwa mhasuru dzemuviri wako.
Onawo: kudzidziswa kwesimba naKate Frederick pamhasuru dzegumbo nemapfudzi.