Epamusoro makumi maviri maekisesaizi kumba kwevakadzi: mapikicha + chirongwa chechidzidzo

Mukati

Mitemo yekuita kwemaekisesaizi kwemaoko
20 kurovedza muviri kwemaoko kumba
5 vhidhiyo yekudzidzisa kwemaoko evakadzi

Wese musikana anorota ane runako, akaonda maoko asina kutsvedza kana kutsvedza. Uye kuti uwane izvi hazvidiwe kuenda kunzvimbo yekurovedza muviri, pamusoro pemaoko mashoma kuti ushande uye kumba.

Isu tinokupa iwe pamusoro peakanyanya kurovedza muviri kwemaoko kumba kwevakadzi vane dumbbells uye vasina zvimwe zvekushandisa, izvo zvinokubatsira iwe kuti uderedze huremu hwemuviri wepamusoro uye kusimbisa mhasuru.

Mitemo yekuita kwemaekisesaizi kwemaoko

Zvese zvaunoda kuti ubate pamba ndezve dumbbells. Uye kuita mamwe maekisesaizi haatombodi mabhero.

Usati waenderera kune maekisesaizi, ita shuwa kuti uverenge iyo mitemo yekuita kwemaekisesaizi kwemaoko, ayo akaiswa pazasi

1. Kana uchida kushanda pahuremu uye kupisa mafuta muruoko pasina kuwedzera vhoriyamu yemhasuru, ita yega yega yekurovedza 15-25 reps ine huremu huremu dumbbells. Kana uchida kuwedzera mhasuru dzemaoko uye uvape vhoriyamu, wobva waita maekisesaizi 8-10 reps, 3-4 nzira nehuremu hunogoneka (iyo yazvino iteration munzira yacho inofanira kunge iri pakuedza kukuru)

2. Kana iwe uri wekutanga, kurovedza muviri kwemaoko kumba shandisa iyo dumbbell uremu 2-3 kg. Kana iwe uri mudzidzi ane ruzivo wobva washandisa iyo dumbbell uremu hwe 4-6 kg zvishoma nezvishoma uremu. Panzvimbo pemabhero ekunyepedzera, unogona kushandisa mabhodhoro epurasitiki akazadzwa nemvura kana jecha. Sezvinei, tenga dumbbells inowoneka ine huremu hunogadziriswa.

Ungasarudza sei DUMBBELLS: matipi uye mitengo

3. Neimwe nzira, dumbbells inogona kushandiswa tubular expander kana elastic band. Iyi sarudzo yakasarudzika yemidziyo yekugwinya pamba, saka unogona kuitora kuti ufambe nayo.

Maekisesaizi emaoko anosanganisira basa pamapoka emhasuru anotevera: biceps (kushanduka), triceps (extensor mhasuru), Delta (mapfudzi). Zvakare panguva zhinji dzekurovedza kwaisanganisira mhasuru dzechipfuva, mhasuru yemusana uye mhasuru yemudumbu.

5. Maekisesaizi emaoko ane zvirema zvishoma mumba haa "pomba" mhasuru uye kwete kuwedzera maoko muvhoriyamu, haufanirwe kunetseka. Mnogoobraznye kurovedza nehuremu huremu hwakagadzirirwa kusimbisa uye kuomesa.

6. Ita maekisesaizi zvishoma nezvishoma, kuyedza kuisa pfungwa pamhasuru dzakanangwa. Maekisesaizi emaoko anofanirwa kuitwa kwete nekumhanya, asi nehunhu.

7. Kukwevera maoko kunze kwekudzidziswa kwaunoda kutevera kudya. Edza kusashandisa zvisina kunaka chikafu chinokurumidza, zvinotapira uye zvigadzirwa zveupfu, zvakakangwa uye zvakanatswa.

Kudya kwakakodzera: kupi kwekutangira

8. Unogona kudzidzisa maoko pane apedza vhidhiyo-kudzidziswa. Iye zvino paYouTube unogona kuwana akawanda anoshanda anoshanda emuviri wese.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

9. Kana iwe uchida kuomesa maekisesaizi emaoko, shandisa maitiro ekupuruzira. Izvi zvinopa mutoro wakanaka kwazvo kumhasuru kunyangwe zviine huremu dumbbells. Iwe unogona, semuenzaniso, kuita gumi neshanu zvekare uye gumi nemashanu kudzokorora kwekudzokorora kudzokorora.

Ronga kurovedza muviri kwemaoko kumba:

Ruoko rumwe nerumwe rwekurovedza muviri runodzokorora gumi neshanu kusvika makumi maviri neshanu, nzira mbiri (kana iko kurovera kuri kumira, bata kwemasekondi 15-20).
Usati wadzidziswa usakanganwa kuita kudziya: iyo chirongwa chekudziya usati wadzidziswa.
Mushure mekurovedza muviri usaite kutambanudza kwetsandanyama dzekutambanudza mushure mekudzidzira.
Dzokorora kurovedza 1 nguva pavhiki kwemaminetsi makumi matatu kusvika makumi mana kana kaviri pasvondo kwemaminetsi gumi nemashanu.

Kuronga kwakadai kwemaekisesaizi emaoko kunobatsira iwe kuti uremerwe uremu uye kuomesa muviri wako wepamusoro, uchipa tambo diki yemhasuru. Nekukura kwemhasuru uye zororo zvinofanirwa kushanda nezviyereso zvakakura. Asi kumba, zvinokwanisika kana iwe ukatenga zvimwe dumbbell uremu.

20 kurovedza muviri kwemaoko kumba

Pazasi pane akanyanya kufarirwa uye anoshanda ekurovedza kwemaoko ako kumba kana mune yekurovedza muviri. Maekisesaizi akakodzera vese vakadzi nevarume. Iwe uchakwanisa kushanda ese makuru mhasuru mapoka emaoko: biceps, triceps, Delta.

Wepamusoro makumi mashanu maekisesaizi emakumbo

1. Dumbbell bhenji yekutsikirira pamapfudzi

2. Anosimudza maoko pamberi pake pamapfudzi

3. Kubereka maoko kumativi emapendekete

4. Kusimudza dumbbells kuenda pachipfuva kusvika pamafudzi

5. Kukombama kwemaoko biceps nemapfudzi

6. Kusimudza maoko mutserendende kwemaoko nekumashure

7. Kubereka maoko kumativi emapendekete uye chipfuva

8. Inotendeuka dumbbell yeiyo triceps nemapfudzi

9. Kukombama kwemaoko pamabhiceps

10. Kukombama kwemaoko kubiceps kudivi

11. Kukotama kwemaoko pa biceps (sando kubata)

12. Bench wokudhinda kuti triceps

13. Kutwasanudza maoko pama triceps

14. Dzorera pushups ye triceps

15. Static tambo

Static puranga pamaoko

17. - Bata bhanhire

18. Kufamba mubhawa

19.Kudhonza zvidhoma mubhawa

20. Pushups

Ndatenda neiyo gifs youtube chiteshi Rarama Zvakakodzera Musikana.

Nzira yekudzidzira kuita Push-UPS

5 vhidhiyo yekudzidzisa kwemaoko evakadzi

Kana iwe uchida kurovedza pane yakagadzirirwa-yakagadzirirwa seti yekurovedza kwemaoko, tarisa pane yedu sarudzo yevhidhiyo zvirongwa zvemaoko. Ivo vanogona kuitirwa mumba, kubva pakuverenga chete vanoda madhiri ekumusoro.