Wepamusoro gumi emagetsi emavhidhiyo anoshanda emhasuru yechifuva yevasikana

Unoda kuomesa mhasuru dzechipfuva kumba? Isu tinokupa iwe huru sarudzo yesimba vhidhiyo yekushambadzira yechipfuva mhasuru kune vasikana iwe yaunogona kuita kumba

Izvo zvakakosha kuti unzwisise kuti shanduko huru muchimiro kana kuwedzera maZamu (1-2 saizi, semuenzaniso) hazvigoneke, kunyangwe kana uchidzidziswa mune yekurovedza ine zviyereso zvakakura. Asi ndaida kusimudza nekupa iyo pectoral mhasuru tonus zvinogoneka kunyangwe kumba.

Maitiro ekupomba zamu kumba: kurovedza muviri

Matipi ekudzidzisa echipfuva:

• Huremu hupi hwemadhongi anotora: 2kg yevatangi uye 3-4 kg yekuenderera nehuremu hunowedzera zvishoma nezvishoma.
• Kangani kaunodzidzisa: 2 nguva pasvondo kwemaminetsi gumi nemashanu kana 10 nguva pasvondo kwemaminetsi makumi matatu nemakumi mana nemashanu.
• Chii chaunodzidzisa: chipfuva mhasuru dzinogona kudzidziswa kungave mune rakasiyana zuva kana triceps (iyo yakasarudzika vhezheni) kana yekumashure mhasuru (iyi mhasuru-vanopikisa).
• Aya anotevera mashandiro anowanzo kutora 10-15 maminetsi. Unogona kudzokorora mumatanho maviri kana matatu, kana kusanganisa mavhidhiyo akati wandei pamwechete kwekirasi yakareba.
• Kana iwe usina dumbbells pamba, unogona kushandisa bhodhoro remvura.
• Gara uchiita kudziya usati wadzidzira uye kutambanudza mushure mekudzidzira.
• Mune kumwe kurovedzwa iwe unozoda rutsigiro: bhenji, danho repuratifomu kana bhora rekurovedza muviri kuti ikubatsire iwe kuita zviitwa zvemasimba neakanakisa amplitude. Asi kana hesheni isiri, saka unogona kuita kurovedza muviri pasi.

Ungasarudza sei DUMBBELLS: matipi uye mitengo

Kuti udzidzise mhasuru dzechipfuva iwe unozoda dumbbells. Tinokukurudzira kuti utenge dumbbells dzinodonha dzinozokubatsira kugadzirisa mutoro kumapoka akasiyana emhasuru. Vasikana vanogona kutenga inodonha dumbbell 10 kgpakudzidzira kumba uremu uhwu uchasuwa kwenguva yakareba.

TOP vhidhiyo yekudzidzira chipfuva chevasikana

1. Kudzidziswa kwesimba kwechipfuva Ting kubva kuChloe (maminitsi gumi)

Uku ndiko kurovedza kwakakura kwechifuva kumba izvo zvinokubatsira kupomha tsandanyama yemapfumo. Chloe akakugadzirira iwe gumi maekisesaizi echipfuva tsandanyama, ayo anourawa maererano nechirongwa masekondi makumi mashanu anoshanda, masekondi gumi zorora. Chikamu chakakura chechiitwa chine dumbbells, pakupera kwevhidhiyo iwe unowana diki diki nemapuranga uye Push-UPS.

Dambudziko kwemavhiki masere kubva kuChloe ting

2. Kudzidziswa kwesimba kwechifuva nemakomba kubva kuHASfit (maminetsi gumi nemashanu)

Chinenge chirevo chesimba rekudzidziswa chechipfuva mhasuru dzakapa makochi HASfit. Vakatendeukira kuchidzidzo 6 simba rinoshanda kwazvo rinoitwa kwemasekonzi makumi mashanu uye vodzokorora kaviri. Hapana chakanyanya kusimba - yakasimba kwazvo uye yepamusoro chirongwa.

Simba rekudzidzira kubva kuHASfit yekukura kwemhasuru

3. Rovedza muviri wezamu Anelie Skripnik (maminitsi gumi nemashanu)

Imwe yemhando yepamusoro vhidhiyo yekudzidzisa yechipfuva inopa Anelia Skripnik. Mune ino purogiramu iwe unowana yakawanda hombe yekusundira-UPS (sekuziva kwako, ndeimwe yeanoshanda zvakanyanya maekisesaizi epectoral mhasuru), saka zvingave zvakaoma kune anotanga. Maekisesaizi ane dumbbells anoitwa pachikuva, asi anogona kuitwa pasi.

20 TABATA kudzidziswa kubva kuna Anelie Skripnik

4. Simba rekusimbisa chipfuva kubva kuFitness Blender (25 maminetsi)

Uku kurovedza kubva kuFitnessBlender kune matatu maround. Kutenderera kwega kwega kunosanganisira kurovedza muviri kwepectoral mhasuru ine dumbbells uye kuonda. Panzvimbo pezvimumvuri Kaylee anoshandisa mabhodhoro emvura, unogona kutevedzera.

Wepamusoro 12 simba vhidhiyo yemawoko, musana uye chipfuva kubva kuFitness Blender

5. Kuisa muviri pachifuva pasina michina kubva kuBlogilates (maminitsi gumi)

Asi iko Workout kubva kuna Casey Ho kwakasiyana zvachose kubva kune rimwe basa muunganidzwa wedu. Iyi yakaoma inosanganisira kurovedza isina michina, asi haisi kungo pusha-UPS nemapuranga, asi akareruka ruzivo ruoko uye kupuruzira kufamba kwekuparadzanisa mhasuru dzechipfuva dzinoshanda. Kune maekisesaizi mashanu mukunonoka kufamba.

Iwo epamusoro 10 mavhidhiyo mapfupi emuviri wese kubva kuBlogilates

6. Kurovedza muviri pachifuva nemadhibheri uye fitball kubva kuna Ekaterina Kononova (maminetsi gumi nemashanu)

Uye kumwe kudzidziswa mumutauro weRussia, ikozvino kubva kuna Ekaterina Kononova. Kune uku kurovedza pane pectoral mhasuru iwe unozoda fitball uye dumbbells, pasina ivo, iro basa richarasikirwa mukushanda.

Mavhidhiyo gumi ekudzora uremu pasina kusvetuka kubva kuna Ekaterina Kononova

7.Kushandira kwakasiyana kwechifuva kubva kuna Emi Wong (maminitsi gumi)

Yakapusa uye yakajeka chimiro chekudzidzisa inopa murairidzi kubva kuHong Kong Amy Wong Iwe uchawana gumi akasiyana ekurovedza muviri, saka iwe zvechokwadi hauzopotsa. Maekisesaizi anoitwa maererano nechirongwa masekondi makumi mashanu anoshanda, masekondi gumi nemashanu zorora. Imwe yedzidziso dzakasiyana kwazvo muunganidzwa wedu wanhasi + uye yakakodzera vatangi.

FITNESS bracelets: sarudzo yeakanakisa

8. Workout yechipfuva uye triceps kubva kuSydney Cummings (40 maminetsi)

Asi iko Workout kwakakodzera kune avo vanoda rimwe zuva kudzidzisa mhasuru dzechipfuva uye triceps. Triceps - mhasuru yerutivi rwekumashure kweruoko iyo inoda kuSAG nekukurumidza isina kukwana mitoro. Sidney Cummings anoshandisa zviyero zvitatu zvakasiyana (2 kg, 3.5 kg uye 4.5 kg), asi unogona kushandisa izvo zvaunazvo kuverenga. Kudzidziswa hakusi kwevanotanga.

Exercises kuti triceps vasikana

9.Kusimbisa simba kwechipfuva uye triceps kubva kuChloe Ting (30 maminetsi)

Mune ino Workout kubva kuChloe ting, unogona zvakare kuve nemubatanidzwa wekushushikana pamusoro pechipfuva mhasuru uye triceps. Hafu yekutanga inosanganisira Push-UPS uye maekisesaizi ane dumbbells echipfuva tsandanyama, yechipiri hafu - iyo yekumashure kusundira-UPS uye kurovedza ne dumbbells ye triceps. Saka kana iwe uchida kupomba chete iro zamu, iwe uchaita chete ekutanga maminetsi gumi nemashanu evhidhiyo iyi.

Wepamusoro makumi maviri evakadzi shangu dzekumhanya dzekudzidzira

10. Workout yechipfuva uye triceps kubva kuHASfit (40 maminetsi)

Uye kumwe kudzidziswa kunosanganisa kurovedza kwechifuva (yekutanga hafu yevhidhiyo) uye kurovedza kwema triceps (yechipiri hafu yevhidhiyo). Maekisesaizi anoitwa aine supersets ezviviri kurovedza munzira dzinoverengeka. Kana iwe ukatora huremu huremu dumbbells, saka chirongwa chakadai zvinokwanisika kupompa zvine mwero mhasuru.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

11. Workout yechipfuva uye kumashure kubva kuFitness Blender (8 maminetsi)

Imwe sarudzo ndeye kudzidzisa chipfuva neshure (mhasuru-vanopikisa). Varairidzi Fitness Blender vanopa ipfupi kwazvo vhidhiyo iyo inosanganisira 8 kurovedza kwe gumi reps. Mukutaura, iwe unogona kudzokorora chirongwa mumatunhu akati wandei, uchiwedzera iyo nguva kusvika gumi nematanhatu kana makumi maviri nemana maminitsi

Maekisesaizi kumusana kwako kwevasikana

Onawo:

• Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
• Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni

Arms uye chifuva Nemadumbbell, kurema kudzidziswa