Mukati
- Simba kudzidziswa nenhamba shoma yekudzokorora
- 1. Kumusoro Muviri Muscle Kuvaka Workout
- 2. Yakanakisa Ekumusoro Muviri Workout yeTones Arms, Mapfudzi & Kumusoro Kumusoro
- 3. Yakasimba, Yakazendama, Toni Arms, Chest uye Mafudzi Workout
- 4. Simba Rokudzidzisa MaArms nemapfudzi
- 5. Kumusoro Muviri Workout yeKusimba neKudzikira maRep
- 6. Inoshanda Yakasimudza Muviri Simba - Kurera Kurema kweMuviri Wekumusoro
- 7. Kumusoro Kwemuviri Simba Rekuita Workout - Yakavimbiswa Musuru Kupisa
- 8. Kumusoro Arms Arms, Mapfudzi, Kumusoro Kumashure Workout
- 9. Kumusoro Muviri Superset Workout yeArms, Mapfudzi uye Kumusoro Kumusoro
- Simba kudzidziswa kwemuviri wepamusoro nenguva
Misimba yakasimba yemuviri wepamusoro inodikanwa kwete kwete chete kuti uvandudze hunhu hwemuviri kubva pakuona kwechinhu chekushongedza, asi nekuita kwehunhu hwezviitwa zvakawanda zvinosanganisira dumbu, magaro nezvidya. Tinokupa iwe muunganidzwa wedu mutsva: 15 simba rekudzidziswa nema dumbbells emaoko, mapfudzi, musana uye chipfuva kubva kuFitness Blender kusimbisa uye toni mhasuru.
Kubva pamhando dzakasiyana dzekurovedza muviri Fitness Blender isu takasarudza izvo chete izvo zvinosanganisira simba rekudzidzisa ne dumbbells kukudziridza mhasuru dzemuviri wepamusoro (maoko, mapfudzi, chifuva, musana). Kune mamwe mapurogiramu iwe unodawo bhenji. Iyo purogiramu inotora 20-50 maminetsi, mazhinji acho atove anosanganisira kudziya-kumusoro uye kutambanudza.
Simba kudzidziswa kwemuviri wepamusoro unenge uine chinangwa chakasiyana zvinoenderana nehuwandu hwekudzokorora uye huremu hwemabhero aunosarudza:
- 5-8 reps munzira yacho yakakodzera kune avo vanoshanda pakukura kwemhasuru;
- 12-14 kudzokorora munzira yekusarudza kune avo vanoshanda kusimudzira simba;
- 16-20 kudzokorora munzira yekusarudza kune avo vanoshanda pakutsungirira uye mhasuru toni.
Saizvozvo, kudzika kwekudzokorora, iyo bonlichi uremu hwaunoda kushandisa. Sarudza dumbbell uremu kuitira kuti kudzokorora kwekupedzisira kwenzira iyi kuitwe pakukwirisa kwemhasuru. Nekuti biceps, triceps nemapfudzi huremu hwemakomba hunofanira kutora zvishoma. Kwemapoka akakura emhasuru, semuenzaniso chipfuva uye musanainogona kutora uremu zvakare.
Tinopa 2 yekudzidzira boka kubva kuFitnessBlender yemuviri wepamusoro:
- nenhamba shoma yekudzokorora pane iyo zvibodzwa (chiitwa chega chega chinoitirwa 8-10 kudzokorora munzira)
- nenhamba huru yekudzokorora panguva (chiitwa chega chega chinoitwa kwemasekondi makumi matatu)
Kurovedzwa kweboka rekutanga kuti riite zvirinani kune avo vane huremu hwezvinorema zvinokatyamadza uye vari kuda kushanda pamhasuru. Kudzidziswa kweboka rechipiri kwakakodzera kune avo vanongoda kushanda pane mhasuru toni yako yepamusoro muviri.
FitnessBlender: matatu akagadzirira-akaomeswa ekuremerwa uremu
Simba kudzidziswa nenhamba shoma yekudzokorora
1. Kumusoro Muviri Muscle Kuvaka Workout
- Nguva yakareba: 21 min
- Zvakaoma: 3
- Makorori: 120-280 kcal
- Zvishandiso: dumbbell, bhenji
- Pasina kudziya-uye kutonhorera-pasi
Muchirongwa ichi, Daniel akakugadzirira gumi nembiri kurovedza muviri. Iwo maekisesaizi akapatsanurwa muzvikamu zvitatu, zviitwa zvina muboka rega rega. Chiitwa chega chega chinoitirwa kudzokorora gumi munzira imwechete. Pakati pemapoka kurovedza muviri kunotora kuzorora kudiki.
Kudzidzira: Chest Press, Yakakunda Pamusoro peRow, Ramba Chest Press, Chengetedza Row; Kumusoro Press, Dumbbell Pullover, Kwasara Kwasara, Kurutivi Dumbbell Pullover; Kumusoro Tricep Kuwedzeredzwa, Hammer Curl, Tricep Kickback, Bicep Curl.
2. Yakanakisa Ekumusoro Muviri Workout yeTones Arms, Mapfudzi & Kumusoro Kumusoro
- Nguva Yakare: 25 maminitsi
- Zvakaoma: 3
- Makorori: 125-225 makori
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Iri simba rekurovedza muviri wepamusoro rinosanganisira 3 kutenderera 2 kurovedza yega yega kutenderera. Kutenderera kwega kwega kunodzokororwa mumaseti maviri + madiki Kupera simba. Ita maekisesaizi mune gumi kudzokorora. Kelly anoshandisa dumbbells kubva 10kg kusvika 2kg.
Kudzidzira: Hammer Curl, Bentover Tricep Kuwedzeredzwa, Chest Fly, Reverse Fly, Kumusoro Press, Dumbbell Pulllover.
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3. Yakasimba, Yakazendama, Toni Arms, Chest uye Mafudzi Workout
- Nguva Yakare: 30 maminitsi
- Zvakaoma: 3
- Makorori: kcal 155-279
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Uku kurovedza kwepamusoro kwemaoko, mapendekete, chifuva uye musana kunosanganisira kurovedza muviri kwakakamurwa kuita matatu kutenderera. Denderedzwa rega rega rinodzokororwa mumaseti matatu, kurovedza kunoitwa mukudzokorora kusere.
Dzidzira: Vhara Bridge Press, Bentover Row, Close, Lateral / Ventral Kukwidza (alt), Pullovers, Overhand Curl, Kumusoro Overhand Tricep Extension.
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4. Simba Rokudzidzisa MaArms nemapfudzi
- Nguva Yakare: 35 maminitsi
- Zvakaoma: 3
- Makorori: kcal 140-385
- Zvishandiso: dumbbells
- Pasina kudziya-uye kutonhorera-pasi
Mune iri simba rekudzidzira maoko nemapfudzi zvakabikwa 4 kutenderera 2 kurovedza yega yega kutenderera. Denderedzwa rega rega rinodzokororwa mumaseti matatu, kurovedza kunoitwa kwekudzokorora gumi.
Kudzidzira: Pamusoro peMusoro Press, Curl, Yekusimudzira Kwasara, Pamusoro Tricep Kuwedzeredza-Arnold Press, Hammer Curl, Ventral Simudza, Dehenya Crusher.
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5. Kumusoro Muviri Workout yeKusimba neKudzikira maRep
- Nguva Yakare: 38 maminitsi
- Zvakaoma: 4
- Makorori: kcal 214-399
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Mune ino Workout yechiitiko chimwe nechimwe iwe uchaita matatu seti: gumi reps, uyezve 3 reps uyezve matanhatu reps. Nenhamba iri kudzikira ye reps iwe unozowedzera huremu hwemakonzo. Iyi nzira ichakubatsira iwe kukudziridza kutsungirira uye kushanda pakuvaka mhasuru uye simba. Iwe unowana hushoma nhamba yekudzokorora kwega kwega kurovedza muviri, huremu dumbbells, iwe unogona kutora zvakawanda.
Kudzidzira: Bicep Curl, Bentover Tricep Kuwedzeredza, Reverse Fly, Chest Press, Kumusoro Press, Pullover, Yakasimudza Kumashure, Ventral Simudza.
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6. Inoshanda Yakasimudza Muviri Simba - Kurera Kurema kweMuviri Wekumusoro
- Nguva Yakare: 38 maminitsi
- Zvakaoma: 3
- Makorori: kcal 245-588
- Zvishandiso: dumbbell, bhenji
- Ne kudziya-up uye sunga
Ichi chirongwa chinomhanya pane yakajairika pateni: 6 kurovedza muviri, 3 kutenderera 2 kurovedza yega yega kutenderera. Denderedzwa rega rega rinodzokororwa mumaseti matatu ezviitwa mukudzokorora gumi.
Dzidzira: Inosiyanisa Chest Press, Inosiyana Row, Pedyo, Inopatsanura Bhegi Press, Kuchinjisa Dumbbell Pullover, Kuchinjana Tricep Kuwedzeredza Kusiyanisa Bicep Curl.
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7. Kumusoro Kwemuviri Simba Rekuita Workout - Yakavimbiswa Musuru Kupisa
- Nguva Yakare: 40 maminitsi
- Zvakaoma: 4
- Makorori: kcal 200-640
- Zvishandiso: dumbbell, bhenji
- Ne kudziya-up uye sunga
Mune ino 40-mineti yekurovedza Danieri akaita 6 echinyakare maekisesaizi, ayo akapatsanurwa kuita matatu maround. Iko kurovedza kunoitwa gumi reps, kutenderera kwega kwega kunodzokororwa mumaseti matatu. Pakupedzisira iwe unowana Kupera simba denderedzwa ye6 kurovedza muviri.
Kudzidzira: Chest Fly, Bentover Reverse Fly, Yakazotevera Simudza, Pullover, Tricep Kuwedzera, Bicep Curl Kuneta Kutenderera: Push Up, Wide Bentover Row, Pafudzi Press, Pullover, Tricep Dip, Hammer Curl.
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8. Kumusoro Arms Arms, Mapfudzi, Kumusoro Kumashure Workout
- Nguva Yakare: 40 maminitsi
- Zvakaoma: 4
- Makorori: kcal 198-435
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Uku kudzidziswa kwesimba kwemuviri wepamusoro kwakasiyana kwazvo. Inosanganisira 18 kurovedza muviri kwakasiyana, uko kwakakamurwa kuita matatu kutenderera. Chiitwa chega chega chinoitwa mune imwechete seti yekudzokorora gumi. Pakati pekutenderera unenge uine zororo diki. Kelly anoshandisa dumbbells kubva 3kg kusvika 10kg.
Kudzidzira: Chest Fly, Yakakwira Pamusoro peFly, A Ventral Simudza, Dumbbell Pullover Palms Mu, Kupfugama Tricep Kick Kudzoka, Hammer Curl; Chest Press, Dumbbell Row Wide L&R, Bhegi Press, Dumbbell Pullover Palms Kumusoro, Kumusoro Tricep Extension, Bicep Curl; Vhara Chest Press, Dumbbell Row, Pedyo, Yakasimudza Simudza Palm Pasi, Kurutivi Pullover, Tricep Dip, Kupfuura Curl.
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9. Kumusoro Muviri Superset Workout yeArms, Mapfudzi uye Kumusoro Kumusoro
- Nguva Yakare: 50 maminitsi
- Zvakaoma: 3
- Makorori: kcal 275-536
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Mune ino Workout kwemaminetsi makumi mashanu Kelly akakugadzirira iwe gumi nemana kurovedza muviri. Exercises yakakamurwa kuita 50 kutenderera, kutenderera kunodzokororwa mumaseti maviri. Ita yega yega kurovedza muviri kweasere reps. Kudzidziswa kwakareba, saka unogona kutora mamwe mabhureki pakati pekutenderera.
Kudzidzira: Chest Fly, Reverse Fly, Bicep Curls, Bent Pamusoro peTricep Extension, Yakasimudza Kwamazuva Ekupedzisira, Bent Over Rear Reise, Ventral Simudza, Dhonza Pamusoro Pamwe Narrow Press, Row Plus Rotation uye Extension Roundabout Push Up, Yakazotevera Simudza uye Yambuka, Bent Over Shrug, Inotenderera Curl, Dehenya Crusher.
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Simba kudzidziswa kwemuviri wepamusoro nenguva
1. Kunakidzwa Kumusoro Kwemuviri Workout yeGreat Arms & Mapfudzi
- Nguva Yakare: 28 maminitsi
- Zvakaoma: 3
- Makorori: 140-280 kcal
- Zvishandiso: dumbbells
- Pasina kudziya-asi, asi zvine hitch
Muchiitwa ichi chemuviri wepamusoro chaisanganisira zviitwa gumi nesere zvakasiyana, saka unovimbiswa kuti haufinha. Chiitwa chega chega chinoitwa ka18 kamwe pasi pechirongwa masekondi makumi mashanu anoshanda, masekondi makumi maviri zororo. Kune chiitiko chakabatanidzwa chemasumbu akati wandei, uye kurovera muviri kwekuwedzera mhasuru.
Dzidzira: Dzorera Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Kumusoro Press; Tricep Kuwedzeredza + Vhara Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Yakazotevera & Ventral Inomutsa; Chikamu Pullover; Cadence Curl; Halo Kuwedzeredza; Kufamba Push Up; Back Bow Dhonza; Mauto Denderedzwa; Anopikisa Wide & Narrow Pulldown; Tricep Dips; Walkdown + Inodhonza.
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2. Inoshanda Yekumusoro Muviri Workout yeKusimba uye Kufambisa
- Nguva Yakare: 33 maminitsi
- Zvakaoma: 4
- Makorori: kcal 191-351
- Zvishandiso: dumbbells
- Ne kudziya-up uye sunga
Mune ino Workout yemuviri wepamusoro kubva kuFitness Blender iwe unowana 4 kutenderera 2 kurovedza yega yega kutenderera. Denderedzwa rega rega rinodzokororwa mumaseti maviri. Iyi inotevera purogiramu inokurudzirwa kupedzisa: 2 masekondi anoshanda, gumi nemashanu masekonzi zororo. Pakupera kwechirongwa chidiki Kupisa Round yedzidzo ina.
Kudzidzira: Bicep Curl, Tricep Kuwedzeredza, Reverse Fly, Chest Press, Kumusoro Press, Pullover, Yakasimudza Yekumashure, Ventral Simudza, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.
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3. Wepamusoro Muviri Simba Rekudzidzira KwemaArms, Mapfudzi, Chest & Kudzoka
- Nguva Yakare: 34 maminitsi
- Zvakaoma: 3
- Makorori: kcal 188-347
- Zvishandiso: dumbbell, bhenji
- Ne kudziya-up uye sunga
Mubasa iri muchawana makumi maviri nemana ekurovedza muviri anoitwa nenzira imwechete zvinoenderana nechirongwa masekondi makumi mashanu anoshanda uye masekondi gumi nemashanu achizorora. Pakazara, chirongwa ichi chaisanganisira mapoka mana ekurovedza muviri:
- Boka 1 (chifuva uye musana)
- Boka 2 (mafudzi uye latissimus dorsi)
- Boka 3 (biceps uye triceps)
- Boka 4 (iro rinotenderera cuff)
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Kana iwe uchida kushanda kune mamwe mapoka emhasuru nevarairidzi Fitness Blender, ita chokwadi chekutarisa:
- Wepamusoro gumi neshanu simba rekudzidziswa ne dumbbells yemakumbo uye magaro kubva kuFitnessBlender
- Wepamusoro gumi nemaviri cardio anoshanda kubva kuFitnessBlender, nekusimbisa padumbu
- Wepamusoro 9 simba rekudzidziswa Muviri Wese ane dumbbells akazara muviri kubva kuFitnessBlender