Muviri waMwari Wekare: Muviri Wekudzidzisa Chirongwa

Author: Brad Borland, Simba uye Inoshanda Kudzidzisa Nyanzvi

Dzokera kune zvakakosha: kuvaka mhasuru nemhando yepamusoro yekurovedza muviri. Iyo inochinjika yekudzidzisa sisitimu yakavakirwa pane akatevedzana e5 maekisesaizi.

Tsananguro yechirongwa

Ese aya maturusi emagetsi matsva, hyped Workout zvirongwa uye mapiritsi emashiripiti anogona kutenderedza musoro wako zviri nyore, kunyanya kana ukaronga kuita kuti muviri wako uve muchimiro kana kuti uwedzere kunyatso. Ivo vanokakavadzana vanokuvimbisa iwe wakamisikidza macube enhau munguva pfupi pfupi inobvira, pasina kupa chero nharo dzakakomba.

Vamhanyi uye varwi veGreece yekare vakavaka miviri yemitambo, mhasuru, uye yakasimba kwazvo munhoroondo yakanyorwa pasina "kugadzirisa nekukurumidza". Zvechokwadi, vakanga vasina kusingaperi rwizi rwezvokudya zvinokurumidza uye Xbox miedzo, asi miviri yavo yaingoshamisa, uye vakaratidza zvishamiso chaizvo zvesimba, kutsungirira uye kutsungirira.

Chakavanzika chavo chaiva chei? Vakakwanisa sei kugadzira miviri yengano nechikafu chishoma uye kusavapo kwezvekudya kunovaka muviri, tisingarevi chokwadi chekuti pakanga pasina magyms ipapo kunyangwe mupurojekiti?

Vaivimba nekurovedza muviri. Hongu, iyi haisi iyo yakanyanya kupinduka pfungwa, asi yakadzoserwa kumashure, ichienda kumakirasi ejimu muchikoro chesekondari uye vanhu vanoda "kuumba" nguva yegungwa isati yasvika.

Kudzidzira uremu, kunyanya kana chirongwa chinoshanda chiripo, chinopa mhedzisiro yakakomba zvese maererano nekurema uye kuonda. Vanogona kuvaka tsandanyama, kupisa mafuta, uye kushandura muviri wako kuita muchina usinganetse. Musanditenda? Funga kuti kurovedza muviri kwakapusa, kuri nyore uye nekudaro hakushande? Wobva waedza chirongwa ichi uri munzira, uchiri kure nejimu, kana iwe uchingoda kusvetuka zvishoma uye edza chimwe chinhu chitsva.

Kuzvikuvadza

• Ita imwe neimwe yekudzidzira 1-2 nguva pavhiki.
  
  
• Ita imwe neimwe seti pasina kuzorora pakati pezviitwa.
  
  
• Shanda pachirongwa kweanokwana mavhiki mana, ungave uchifamba kana uri kure neako enguva dzose midziyo yekudzidzisa.
  
  
• Itai maekisesaizi musati maitwa.
  
  
• Sarudzo Yako: Pedzisa chikamu chako chekurovedza muviri uine cardio mutoro - nhanho yepakati kana sarudzo yako.
  
  
• Giant-set yakaoma - aya maekisesaizi anoitwa pasina kuzorora, imwe mushure meimwe. Mushure mekupedza iyo yose yakaoma, zorora kweminiti 1.
  
  
• Dzokorora seti imwe neimwe katatu. Kana chiyero chekudzidzira chichibvumira, unogona kudzokorora kusvika 3-4 nguva.
  
  
• Ita 10-20 reps pamutambo wega wega, edza kufambira mberi nebasa rega rega.

1 kudzidziswa

2 kudzidziswa

Zvinokurudzirwa kune mamwe maekisesaizi chaiwo

Kusundidzira gumbo

Unogona kusimudza tsoka dzako pabhenji kana chigaro, asi muviri unofanirwa kuramba wakatambanudzwa kuita tambo, uye tsandanyama dzemudumbu dzinofanira kunge dzakasimba. Mushure mekupedza seti, unogona kugadzirisa zvakare tsoka dzako pasi uye kuenderera mberi nenzira.

Wide grip horizontal pulls-ups

Pano iwe unorara pasi pemutsipa muSmith kana mumagetsi emagetsi, isa bhari pachiuno chechiuno. Iwe unogona kudhonza nekuisa tsoka dzako pasi (vanotanga) kana pabhenji (pakati). Nharaunda pakati pemaoko pabhari inopfuura zvishoma kudarika upamhi hwemafudzi. Tambanudza wakananga kuchipfuva chako chezasi, chengeta musana wako nemakumbo zvakatwasuka uye yako abs tense.

Mapush-ups "banga rinopeta"

Izvi zvinogona kunzi vanotanga push-ups. Mushanduro ye "banga rekupeta", unomira netsoka dzako pasi uye unokotama chete pamajoini ehudyu kuitira kuti maoko ako agare pasi uye matako ako asimudzwe (zvakanyanya kufanana ne "imbwa inodzika" asana). Ita mafambiro nekukotamisa maoko ako pagokora nepamapfudzi (sezvinotsikirira pamusoro, zvinopesana), asi usapfugamire mabvi ako kana kukotamisa majoini ehudyu yako zvakanyanya.

Reverse grip horizontal pulls-ups

Nzvimbo yekutanga ndiyo yakafanana neyekudhonza-ups, panguva ino chete iwe unobata bhari nereverse grip (zvanza zvakatarisana newe) paupamhi hwemafudzi zvakaparadzana. Muviri unofanirwa kudhonzwa mutambo kubva kumusoro kusvika kutsoka. Zvidhonze kubhawa. Gadzirisa kureba kwe "crossbar" kuti uchinje nhanho yekuoma.

Kugwinha pagumbo rimwe

Iva nechokwadi chekutambanudza gumbo rako remberi kure zvakakwana kumberi kuitira kuti ibvi rako risatambanuke pamusoro pezvigunwe zvako. Edza kusazvibatsira negumbo rako rekumashure (iro riri pabhenji) uchisimudza uye usamboisa ibvi rako pasi. Shandisa roller yakapfava semutungamiri, kana kumira 3-5 cm ibvi rako risati rabata pasi.

Bhokisi kusvetuka

Paunenge uchiita kusvetuka kwebhokisi, usambosvetukira pasi. Nguva dzose tora danho shure kuti udzivise kuisa kusagadzikana kusina kufanira pamabvi ako. Zvakare, kana zvichibvira, kurovedza muviri pauriri hwakapfava kana kuti rubberized kuitira kuchengetedzwa kukuru kwemajoini.

Back mapapu

Ita shuwa kuti nhanho yacho yakareba zvakakwana mumapapu ekumashure, uye ibvi repamberi haripfuuri mutsara wechigunwe. Uyezve, kana mapapu ekumashure ari matsva kwauri, ita rep yega yega zvishoma nezvishoma, dzora mafambiro, uye hunyanzvi nzira chaiyo.

Sprint panze kana patreadmill

Sprint chinhambwe uye nguva zvinogona kusiyana zvichienderana nehuwandu hwekusimba kwako uye ruzivo. Kana iwe uri mutsva pakumhanyirira, tanga nekusimba uye nekureba kwaunokwanisa kupedzisa basa racho zvakanaka, uye wobva wawedzera dambudziko zvishoma nezvishoma nekuwedzera kukurumidza uye nguva yekumhanya kwako.

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