Mukati
Kudzidzisa muviri wako, zviri nyore kwazvo kukanganwa nezve kumashure nekuti chikamu chemuviri hatingachione mugirazi. Asi pumped kumashure mhasuru yakakosha kwete chete kubva kune yekushongedza maonero ekuona. Pasina mhasuru dzakasimba kumashure hatizokwanise kuita zviitwa zvekutanga zvine huremu uye kufambira mberi mukudzidziswa. Ehe, uye mazhinji ezviitwa zvekudzikisa uremu zvinoda isu tinopomba tsandanyama.
Tinokupa iwe sarudzo yeakanyanya kurovedza muviri kumashure kwevasikana kumba izvo zvinobatsira kukurumidza uye zvinobudirira kuzadzisa zvakatemwa zvinangwa: kuvaka mhasuru, kuunza muviri kutoni uye kuonda, kusimbisa musana.
Kudzoka kumashure kwevakadzi
Kugara uchidzidzira tsandanyama dzeshure kuchakubatsira iwe kunatsiridza muviri wako uye kunoita kuti usimbe mumuviri. Hapana kurovedza muviri kumashure kwekudzidzira kwako kunenge kusakwana. Kuti usimbise mhasuru dzekumashure dzinogona ne dumbbells, barbell, fitball, expander, uye zvinokwanisika pasina yekuwedzera Iron zvachose.
Chinyorwa ichi chinokurukura simba rinoshanda kwazvo rekushure ne dumbbells yemhasuru, maekisesaizi kuita mhasuru dzisina michina, pamwe nekurovedza muviri nezvimwe zvekushandisa zvemitambo. Aya maekisesaizi ari nyore kuita kumba uye mune yekurovedza muviri.
1.Kupi kwekutanga uye maitiro ekupedzisa kurovedza muviri:
- Nguva dzose tanga kudzidziswa kwako kumashure ne kudziya-kumusoro Workout: Sarudzo yekudziya-kumusoro zviitwa.
- Pedzisa kudzidzira nokutambanudza tsandanyama: Sarudzo yekurovedza muviri yekutambanudza.
Usambofa wakaregeredza kudziya uye kutambanudza kana iwe uchida kuitisa inoshanda chirongwa chekudzidzisa. Kuti uwedzere kudziya usati waita maekisesaizi, iwe unogona kuita imwe yekurovedza muviri pasina zvimunzwa (kana nehuremu hushoma kwazvo).
2. Kudzokorora kangani uye nzira dzekuita:
- Zvekukura kwemhasuru: 10-12 reps kune 4-5 seti ine huremu hukuru
- Zve nyore toni mygcc uye kupisa mafuta: 15-20 povereni 3-4 nzira ine avhareji uremu
3. Ndeapi huremu dumbbells yekutora kumashure:
- Zvekukura kwemhasuru: kurema kwakanyanya uko iko kwekupedzisira kudzokororwa munzira iyi kwakaitwa kubva kumauto ekupedzisira (evasikana kazhinji 10-15 kg)
- Yezve nyore toni mhasuru uye kupisa mafuta: kurema kwakaringana kuti iwe unzwe mutoro, asi zvinogona kuita 15-20 reps (yevasikana kazhinji 5-10 kg)
- Kune vanotanga: dumbbell 2-3 kg nekuwedzera zvishoma nezvishoma muhuremu
4. kangani kuita maekisesaizi kumusana:
- Kana iwe uri kudzidzisa 3-4 nguva pasvondo zvakakwana kuti udzidzise kumashure kamwechete pasvondo
- Kana iwe urikudzidzisa ka5-6 kanokwana pavhiki, unogona kudzidzisa musana wako kaviri pavhiki
5. Ndeupi mubatanidzwa wekurovedza muviri kumusana:
- Shanduro yechinyakare: ine maekisesaizi ebiceps (mune ino kesi, iwe unofanirwa kutanga yako yekurovedza muviri nemaekisesaizi kumashure, wozoenda kune maekisesaizi pane biceps)
- Imwe sarudzo: ine kurovedza kwepectoral mhasuru (chipfuva uye musana mhasuru-vanopikisana, nekudaro, vamwe vatambi vanovadzidzisa pamwechete)
6. Zvishoma nezvishoma tsandanyama dzako dzinozojaira kutakura, saka zvinodikanwa nekufamba kwenguva kuti uwedzere huremu hwemabhero. Zvekudzidzira pamba zviri nyore kutenga dumbbell inodonhaizvo zvinokutendera kuti ugadzirise huremu.
7. Simba rekusimbisa kumusana rinopa mutoro wakasimba kumusana. Teerera kune hunyanzvi hwekudzidzira kuti udzivise kukuvara uye kukuvara.
8. Panguva yekuitwa kwesimba kurovedza kumashure ne dumbbells zvakare aishingairira kubatanidza biceps uye deltas, saka kana iwe uchimhanyisa "kuzvimba" tsandanyama dzemaoko kubva pakuedza, ipapo kuita zvakasarudzika kurovedza pane biceps nemapfudzi kunogona kuderedzwa.
Simba kudzidziswa kwevakadzi: kurovedza muviri + chirongwa
Simba rekudzidzira kumashure ne dumbbells
Aya maekisesaizi mashanu akakwana ekudzidziswa simba kumba uye mune yekurovedza muviri. Kuti uzviite iwe uchazoda dumbbell.
Kana iwe usina nguva yakawanda yekusimbisa kudzidzira kumashure, unogona kuita 3-4 kurovedza kwakanyorwa. Iyo chaiyo nhamba yemaseti uye reps inogadziridza zvakazvimiririra zvichienderana nekuwanikwa kwenguva uye simba remuviri.
1. Vakafa vanosimudza
Panzvimbo yekutanga, musana wakatwasuka, mapendekete ari pasi, dzvanya nguva. Dumbbells dzinobata zvidya. Zvishoma zvakapfugama mabvi, fambisa chiuno kumashure kusvika kumashure chakaenzana nepasi. Dumbbells ari kufamba akafanana kumakumbo. Chengetedza musana wako wakatwasuka uye usarambidze zvakanyanya kudzika kumashure. Kuita maekisesaizi kunogona kurwadza, saka zvakare zviri nani kushandisa mwenje huremu dumbbells. Munguva yekuurayiwa kwevakafa mukuwedzera pakudzosera kumashure shandawo zvakanaka mhasuru dzezvidya, izvo zvakakosha zvikuru kuvasikana.
2. Kanda zvidhoma muderere
Gara zvishoma pasi uye tenderedza torso yako kumberi, tsoka papfudzi-upamhi hwakaparadzaniswa. Tora dumbbell muruoko wakananga kubata. Nzvimbo yepakutanga. Simudza mabhero maviri ekumusoro kumusoro sezvinobvira pachipfuva chako, uchiparadzira magokora ako kumativi uye usingachinje chinzvimbo che squat. Deredza zvidhori pasi mumasekondi mashoma. Iyo torso inoramba yakamira panguva yese yechiitwa.
3. Dhonza dumbbell neruoko rumwe
Mune imwe nzvimbo yekuzorora, squat zvishoma uye tenderedza torso yako kumberi. Isa ruoko rwako rweruboshwe pachidya chegumbo reruboshwe, uye gumbo rerudyi rodzedzere kumashure. Ruoko rwerudyi rinotora dumbbell neyakaregedza kubata. Nzvimbo yepakutanga. Dhonza gokora kumashure, uchidhonza dumbbell kubhokisi rako. Iyo imba inoramba yakamira. Mushure mekumbomira zvishoma, dzokera kunzvimbo yekutanga. Chinja maoko kana maitiro apera. Izvo zvakakwana kuita matatu seti paruoko rumwe nerumwe.
4. Kuberekesa ruoko munzvimbo yakatenuka
Munzvimbo yekuzorora, tsoka dzakapamhamha pamafudzi, mabvi akakotama, muviri wakatsvedzerera kumberi. Bata dumbbells nekusarerekera, bata zvishoma magokora ako. Arms kunze kumativi kusvika pabendekete (ruoko rwekumusoro) hazvizove zvakafanana nepasi. bata kwemasekonzi mashoma udzore maoko pamwechete. Ramba wakakombama zvishoma mumagokora mukati kufamba. Muchiitiko ichi, yakanyatso shanda kunze kweDelta.
5. Kubvuta maoko kudzosera mutembere
Munzvimbo yekuzorora, tsoka dzakapamhamha pamafudzi, mabvi akakotama, muviri wakatsvedzerera kumberi. Bata dumbbell yakananga kubata. Isa maoko ako kwese kumashure, uchichengeta maoko ako akatwasuka. Tense mhasuru dzekumashure, asi chengetedza muviri wakamira Mune chiitiko ichi zvakare shanda huru triceps.
Kune ma gifs ndatenda youtube chiteshi HASfit.
Maekisesaizi emusana asina michina
Aya anotevera ekurovedza muviri anokurudzirwa kuti aitirwe ekusimbisa mhasuru uye kugadzirisa musana, kugadzirisa mamiriro uye kudzivirira marwadzo ekudzokera shure uye kurwadziwa kwepashure. Zvakare aya maekisesaizi iwe unogona kuisa mukati mechidzidzo chako chirongwa, kana iwe uchida kurovedza nehuremu hwemuviri wake, kusanganisira basa remapoka akati wandei etsandanyama (inoshanda pakupisa mafuta).
Wepamusoro makumi maviri emitambo yekudzidzira kugadzirisa mamiriro
1. Kutenderera kweruoko mune tambo
Tora chinzvimbo cheplank pamaoko, makumbo akati siyanei. Muviri unogadzira tambo yakatwasuka, iyo yekumashure kumashure haina kukotama, kudzvanya fit. Simudza ruoko rumwe kubva pasi uye ita denderedzwa kufamba neruoko rwakatwasuka. Dzokera kunzvimbo yekutanga. Wobva waita zvakafanana ruoko rwechipiri. Ita 10-12 kudzokorora paruoko rumwe norumwe 2-3 seti.
2. Kumuka kwemaoko mune tambo pazamboko
Donhedza pasi mupuranga pane epamberi, makumbo akapatsanurwa. Zvekare tarisa chimiro chemuviri, chinofanirwa kugadzira imwe yakatwasuka mutsara kubva pazvitsitsinho kusvika kumusoro. Simudza ruoko rumwe kubva pasi urukweze kumberi. Bata kwemasekondi mashoma uye wakadzika ruoko pasi. Wobva wawedzera zvakafanana ruoko rwumwe kumberi. Ita 10-12 kudzokorora paruoko rumwe norumwe 2-3 seti.
3. Kushambira
Enda pasi padumbu rako, maoko akatambanudzwa kumberi, mapundu pasi. Chiso uye chikamu chechipfuva chake kubva pasi. Panguva imwe chete simudza ruoko rwako rwerudyi uye gumbo reruboshwe rakakwira kumusoro sezvinobvira, uchisimudza chidya chako pasi. Tense mhasuru dzekumashure uye chiuno. Bata kwemasekondi mashoma uye dzokera kunzvimbo yekutanga. Wobva wachinja mativi. Dzokorora 12-15 reps padivi 2-3 seti.
4. Hyperextension nemaoko akarambana
Ichi chiitwa chakanakira chimiro chako uye simbisa musana. Nhema padumbu rako, musoro pasi paMat. Maoko akaparadzanisa mativi emichindwe pasi. Simudza muviri wepamusoro kumusoro kumusoro sezvinobvira, uchigura musoro uye chipfuva kubva pasi. Ita kukwira kumusoro, uye kwete Shay. Bata kwemasekondi mashoma munzvimbo yepamusoro uye udzikise musoro wako uye chipfuva pasi. Ita 15-20 kudzokorora, 2-3 seti.
5. Superman
Ichi chimwe chiitiko chakakosha kwazvo pahunhu hwako uye musana. Nhema padumbu rako, musoro pasi paMat. Arms yakatambanudzwa kuenda kumberi, mapama pasi. Simudza panguva imwe chete kubva pasi pemusoro, chipfuva, zvidya uye uasimudze iwo kumusoro kumusoro sezvinobvira. Bata kwemasekondi mashoma wobva wadzokera kunzvimbo yekutanga. Usakwevera mutsipa kumusoro, inochengetedza yakasikwa chinzvimbo. Ita 10-12 kudzokorora, 2-3 seti.
Kana iwe uchiri kunetseka kuita yakasarudzika Superman, wobva waita yakareruka vhezheni yechiitwa ichi (unogona kekutanga nguva kunyangwe kubvisa tsoka dzako pasi):
6. "Imbwa inovhima"
Asi izvi, kunyange zviri nyore, asi zvinoshanda zvakanyanya kurovedza muviri kusimbisa musana uye musana. Buruka pasi pamakumbo mana, dzoka wakatwasuka uye zvishoma arched muzasi kumashure. Panguva imwe chete simudza ruoko rwako rwerudyi uye gumbo reruboshwe rakasimudza kumusoro sezvinobvira uye bata kwemasekondi mashoma. Chinja mativi. Ita 15-20 kudzokorora, 2-3 seti. Iwe unogona kuomesa chiitwa ichi, kana ukasimudza ruoko rwakatarisana uye gumbo mudenga wobatirira masekondi makumi mashanu- nemakumi matanhatu.
Zvezvikuru zvekutenda kune youtube chiteshi Musikana Live anorarama uye FitnessType.
Onawo:
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
- Wepamusoro makumi maviri ekurovedza muviri kwemaoko kumba
- TABATA kudzidziswa: gumi zvirongwa zvekurovedza muviri zvekudzikira
Kudzidzira kumusana nemimwe michina
Hazvisi nyore nguva dzose kutenga zvinorema zvidhori zveimba. Kutanga, ivo vanofanirwa kutsvaga nzvimbo mufurati. Chechipiri, hombe dumbbell uremu hwakanyanya mutengo unodhura. Mune ino kesi, iwe unogona kutenga yakawanda compact zvigadzirwa. Mabhanhire akasiyana uye maelastics hapana chakaipa pane kusimbisa mhasuru kana ichienzaniswa nehuremu hwemahara.
Chii chaunogona kushandisa kudzosera kumashure zvakare dumbbells:
- expander (yakanaka yekudzidzisa mapoka emhasuru emuviri wepamusoro)
- yakasununguka tepi (yekudzidzira ese ese mhasuru mapoka, uye kutambanudza)
- rabha zvishwe (zvishandiso zvikuru zvekusimbisa simba, kunyanya kana iwe uine fenicha yakasununguka kana bhawa yekusungira
- kusimba mabhendi (anokodzera makumbo uye magaro, asi anogona zvakare kushandiswa kumusoro kwemuviri)
- fitball (kunyanya yakanaka pakusimbisa musana uye mhasuru system)
Pane iyi link kuti uverenge tsananguro yakadzama yezvinhu zviri pamusoro. Izvo zvakakosha kuti uzive kuti zvese izvi zvinhu zvinodhura kwazvo uye zvachose hazvitore nzvimbo mufurati (kunze kwebhokisi rekusimbisa kana rawedzerwa mweya). Nekudaro, iwe unogona kutenga seti yemabhendi ekudzivirira uye emabhandi erabha emushonga wakasiyana, uzviise pasherufu.
Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya
Exercises kuti musana ane kwakavharwa nenyama bhendi
1. Tambanudza tepi kumashure
2. “Butterfly”
3. Diagonal kutambanudza tepi
4. Horizontal dhonza
5. Dhonza tepi
Exercises kumusana pamwe chest expander
1. Dhonza expander kumusana
2. Chinangwa chekudzinga neruoko rumwe
3. Dhonza muchinjikwa munzvimbo yakatenuka
4. Horizontal kukanda
5. Kutambanudza expander
Exercises pamwe rabha zvishwe
1. Vertical sunda
2. Horizontal kukanda
3. Kudhonza maoko kuchifuva
4. Tambanudza zvishwe zverabha
5. Sragi
Exercises pamwe kugwinya mabhendi
1. Dhonza zvisungo zverabha kumashure
2. Dhonza zvisungo pachipfuva chako
Exercises pamwe fitball
1. "Imbwa inovhima"
2. Hyperextension
3. Hyperextension nemaoko kuseri kwemusoro
Aya ndiwo anoshanda epashure ekurovedza muviri nema dumbbells evakadzi iwe aunogona kuita kumba sekuzvimiririra uye mune yekurovedza muviri. Ndokumbira utarise kuti akasiyana maekisesaizi iwe ungangoda akasiyana huremu dumbbells kana akasiyana masosi ezvidziviriro mabhendi. Usatya kutya kuyedza nekuchinja huwandu hweseti uye reps.
Onawo:
- Wepamusoro makumi mashanu ekurovedza muviri etsandanyama dzemudumbu: kuonda uye simbisa muchina
- Wepamusoro 25 kurovedza matako nemakumbo zvisina squats, mapapu uye kusvetuka
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
To toni uye mhasuru, Nehuremu, Kudzoka uye chiuno