Iyo Tom Hardy yekudzidzira chirongwa

Iyo Tom Hardy yekudzidzira chirongwa

Chinangwa chekutanga:

Rudzi:

Chikamu chekugadzirira: pakati nepakati

Nhamba yekushanda pavhiki: 4

Midziyo inodiwa: mabhero, madhiri, zvekushandisa zvekurovedza muviri, huremu hwayo

Vateereri: varume nevakadzi

Author: Brad Borland

 

Enda unopenga saBane, Batman's nemesis: sanganisira Tom Hardy's yakasarudzika yepamusoro-yakasimba kurovedza uye hunyanzvi mune yako inotevera Workout!

Tsananguro yechirongwa chekudzidzisa

Kuti atambe chinzvimbo chaBane muRima Knight Rises, Tom Hardy aifanira kuwana anenge gumi nemana makirogiramu emhasuru. Zvinoenderana nechinyorwa, Bane aive akajeka asina hunhu ane simba rinotyisa remunhu; anokwikwidza akakodzera, panyama akakwirira kune Rima Knight iye. Yakasimba, inodzvinyirira uye ine simba, inotyisa mukuonekwa kwayo. Asi hapana nzvimbo here muhupenyu hwedu yekuwedzera simba nesimba? Une chokwadi here chako chenguva dzose yekurovedza muviri hachidi kubaya mwenje mubut? Kana pamwe inguva yekudzidza zviitwa zvitsva, kushandisa matekinoroji epamberi, uye kushandisa mazano ekukudzosera munzira yekukwirisa vhoriyamu nesimba?

Tenzi zvinotevera zvinotevera-masimba ekudzidzira matekiniki ayo anoparadza chero nzvimbo yekudzidzira, uye iwe uchave saMad Bane!

Iyo Tom Hardy yekudzidzira chirongwa

Pazasi pane muenzaniso wechirongwa nekushanda paMuvhuro, Chipiri, China, uye Chishanu, neChitatu uye vhiki dzevhiki kunzwira zororo uye kupora.

Iyo purogiramu inoratidza chete anoshanda maseti, usakanganwa kuita 1-2 inodziya-kumusoro maseti e10 kudzokorora nehuremu huremu pamberi pavo.

 

Muvhuro

2 nzira kusvika 6 kudzokorora
2 nzira kusvika 6 kudzokorora
Ichi chiitwa chichava chakanakisa chinoremerwa nezviremera zvinorema pabhenji. Ingo rara pasi pasi uine ma dumbbells maviri mumaoko ako uye ita chikamu chechipiri chevatori venhau kufamba. Usarega tsandanyama dzako dzichizorora, bata pasi - uye urwe zvakare!
2 nzira kusvika Max. kudzokorora
Ita zvakajairika dhonza-kumusoro (maoko mapfudzi-hupamhi akaparadzaniswa, dzosera kumashure kubata), asi edza kukweva dumbu rako, kwete chipfuva chako, kubhawa.
2 nzira kusvika 6 kudzokorora
Iko hakuna chekuita, ini ndaifanirwa kuisa chiitiko ichi mune yakaoma, chete isu hatizoshandise iyo yakazara renji yekufamba. Panzvimbo yekutanga, bhawa iri pazasi pemabvi chete. Unogona kushandisa bhenji pamucheto webhenji rakasarudzika kana kumira mumushini weSmith.
2 nzira kusvika 6 kudzokorora
Ziva chokwadi, ichi chiitwa chinokonzera gumi-poindi mahormone dutu mumuviri wako! Iyo inoshandiswa kunyanya kudzidziswa kwepafudzi uye kusimudzira simba, asi zvakare inobatsira kuwana huwandu hwesimba mhasuru. Simudza bhaa kubva pasi uchishandisa chiuno chako, makumbo, uye kufamba kwepafudzi, uye chengetedza iyo bar kubhokisi rako. Kubva pachinzvimbo ichi, tora kamushini kadiki nemakumbo ako uye simudza bhaa pamusoro pemusoro wako uchishandisa yako deltoids, misungo, nemaoko. Ichi hachisi chakanyanya jerk mune yaro yakachena fomu sekusimudza midziyo uye kumanikidza mapendekete.
2 nzira kusvika 12 kudzokorora
4 nzira kusvika 15 kudzokorora

Chipiri

2 nzira kusvika 10 kudzokorora
Tora dumbbell inorema, uye usafunge kureba kuti ndeipi yaunotora - ingosarudza! Zvimwe kuita mhuru-yemakumbo imwe inomuka, wakabatirira kutsigiro neruoko rwako rwemahara. Mushure mekushanda negumbo rega rega, tora unotevera huremu hwepasi uye dzokorora chiitwa. Enda kune "yepazasi magumo" eiyo dumbbell rack, ipapo chete ndipo paunogona kupedzisa seti.
1 svika pa 6 kudzokorora
Iwe unogona kunge uri kushamisika kuti nei chiitiko ichi chiri pane ino runyorwa. Nechikonzero chakanaka: mumakore angu anopfuura makumi maviri ebasa rangu rekusimudza magetsi, ndinogona kuverenga minwe yechimwe ruoko huwandu hwevanhu vakatoita zvizere squats. Uye kunyangwe iwe uchizviona seimwe yeaya asina rukudzo, dzvanyirira kudada kwako, cheka huremu hwako nepakati uye utange kushanda.
2 nzira kusvika 6 kudzokorora
2 nzira kusvika Max. kudzokorora
Kana jimu yako isina bhenji chaiyo yakatwasuka yekukwidzirisa uye chiuno kusimudza, asi iwe unogona kuchinjisa angled hyperextension bhenji kune zvaunoda, saka chiitiko ichi chichava kuwedzera kwakanyanya kuchirongwa chako chekudzidzisa. Kuchengeta mabvi ako pabhenji, ruramisa muviri wako kuitira kuti ugare uchienderana nepasi. Bhenda kumashure (sekukotamisa makumbo ako mumushini), asi ramba uchinge wakamira.
2 nzira kusvika 6 kudzokorora
Kusimudza bharanzi ye biceps kunowedzera simba rako muzvikamu zviviri. Gara pabhenji, isa projectile uye uite chete chikamu chepamusoro chekufamba. Pakudzoka, usadzikise bharanzi zvachose, asi kana wasvika pakati peiyo amplitude, simudza zvakare.
2 nzira kusvika 6 kudzokorora
4 nzira kusvika 15 kudzokorora

China

2 nzira kusvika 10 kudzokorora
2 nzira kusvika Max. kudzokorora
Iwe unozorora tsoka dzako pabhenji, maoko pauriri mune chinzvimbo chekusimudzira. Iwe unokanda gumbo rimwe pane rimwe kuitira kuti iko kusimbisa kuve kune rimwe chete tsoka.
2 nzira kusvika Max. kudzokorora
Basa raArnold rekare raanofarira. Shandisa bato rakaenzana uye uzvikweve pachako kuitira kuti chirebvu chinobata ruoko rwerudyi kana rweruboshwe.
2 nzira kusvika 10 kudzokorora
2 nzira kusvika 10 kudzokorora
Iwe unoda kukudziridza tambo uye kutaridzika senge supervillain? Edza kusimudza mapancake madiki maviri panzvimbo pekake rakajairika, iro rakasununguka uye nyore kuti ubate. Semuenzaniso, kana iwe uchisimudza 20kg pancake, chitsiva nemaviri kubva gumi. Ini ndinopika maoko ako epamberi achizokumbira zvimwe!
2 nzira kusvika 10 kudzokorora
Iyo yekubatisisa ingangoita 20-30 masendimita yakafara kupfuura hupamhi hwepfudzi; Ita traction nekwakasimudzira kufamba muzvibatanidzwa zvegokora. Izvi zvinosundira kwepakati delts zvakanyanya kupfuura neiyo yakasarudzika yakatetepa yekubata yakatwasuka mutsara.
4 nzira kusvika 15 kudzokorora

Chishanu

2 nzira kusvika 12 kudzokorora
2 nzira kusvika 10 kudzokorora
Kana iwe usina kunyatsosiyana nevamwe, zvinokuomera kuti uchengetedze huremu hwakawanda pamapfudzi ako panguva yepamberi squats. Edza 1? kudzokorora nzira. Unosvetuka, wosimuka, asi hafu chete, mushure mezvo unonyura zvakadzika, uye mushure meizvozvo iwe unoita izere-amplitude kufamba kumusoro. Uku kudzokorora kumwe. Nemaitiro akadaro, kunyangwe huremu hwakareruka hunogona kuzviisa pasi senge toni!
2 nzira kusvika 10 kudzokorora
2 nzira kusvika 10 kudzokorora
2 nzira kusvika 10 kudzokorora
2 nzira kusvika 10 kudzokorora
Iwe unoita rakamanikana kubata bhenji kudzvanya nguva dzese, handiti? Zvino edza chinhu chimwe chete ichocho, asi pabhenji rinorerekera; Inzwa shanduko dzakanaka mu biomechanics uye kuburitsa pane bhandi repafudzi.
4 nzira kusvika 15 kudzokorora

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