Mukati
Unoda kudzikira uremu muhudyu, sunga matako uye kubvisa cellulite, haina kuronga kuenda kune yekurovedza muviri kana yeboka kudzidziswa? Tinokupa iwe sarudzo yakasarudzika yemitambo inoshanda kumba, izvo zvinokubatsira iwe kupisa mafuta uye kukanganwa nezvedambudziko nzvimbo.
Zvekudzidziswa iwe unoda zvishandiso zvishoma uye nenguva shoma yemahara, iine akawanda maekisesaizi akakodzera chero chikamu chedzidzo. Yakapihwa kurovedza muviri ichakubatsira iwe kusimbisa mhasuru dzemakumbo uye magaro. Chinyorwa ichi chakapawo chirongwa chakashata chekurovedza muviri icho chinogona kuchinjaniswa nekugona kwavo.
Mitemo yekuita kwemaekisesaizi emakumbo
- Kana uchida kuonda mumakumbo, ipapo seti yekurovedza pamba inofanirwa kusanganisira: Cardio kurovedza mafuta anopisa, kurovedza muviri nema dumbbells kuratidza iwo muviri kurovedza pasina zviyereso zvehurefu hutete tsandanyama. Kana uchida kuwedzera mhasuru, zvinokwana chete kuita kusimbisa masimba nema dumbbells nezvirema zvinorema.
- Ita seti yekurovedza makumbo ka2 pavhiki kwemaminitsi makumi matatu-30. Zvekuremerwa uremu mumakumbo iva nechokwadi chekubatanidza cardio kurovedza uye kurovedza kwemhasuru toni. Kana iwe usina huremu hwakawandisa uye iwe uchingoda kuomesa zvidya nemagaro, saka cardio haina kudikanwa.
- Iwe unozogona kudzikira huremu mumakumbo kana vakasangana nekarori dhefisiti, apo muviri unogashira chikafu chidiki pane chaunogona kushandisa pasimba. Naizvozvo, pasina chikafu haugone kuita, kana iwe uchida kuwana zvaunoda mhedzisiro. Zvakare kutsvedza kuona chinyorwa nezve chikafu.
- Kana iwe uine dambudziko nemajoini uye varicose mutsinga, dzivisa kusvetuka, mapapu uye squats. Kana chero maekisesaizi achikukonzera kusagadzikana, zvakanakisa kuvasiyira kunze kwekudzidzira.
- Kana iwe usina dumbbells, unogona kudzidzira usina ivo kana kushandisa dumbbells pane mabhodhoro epurasitiki akazadzwa nemvura kana jecha. Asi kuitira kurovedza muviri, hongu, zvirinani kutenga dumbbell.
- Iwo anonyanya kushanda ekuwedzera maturusi emhasuru dzemakumbo uye magaro ibhendi yekusimbisa bhande. Kuomesa kurovedza muviri kunogona zvakare kushandisa uremu hwemakumbo kana bhanhire rakasununguka.
- Panguva yekuurayiwa kwesvutugadzike uye mapapu, chengetedza mabvi panze pamusoro pemasokisi, musana wake wainge wakananga, musana wezasi haukotamire uye kwete arched.
- Usati waita kurovedza makumbo uchaita pfupi-maminetsi mashanu ekurovedza muviri uye mushure mekudzidzira - kutambanudzira mhasuru.
- Rangarira kuti muviri unorasikirwa nehuremu hwakazara, kwete munzvimbo dzematambudziko ega. Asi iwe unogona kupa kumwe kukurudzira kune muviri mukupisa mafuta munzvimbo yaunoda, kana iwe ukaita nguva yenguva yekurovedza muviri uye wozoita akati wandei eekisheni kwenzvimbo yakanangwa.
- Kuomesa maekisesaizi emakumbo, shandisa iyo pulsating musimboti wezviitwa. Izvo zvakakosha kune mapapu, squats, uye kwakasiyana-siyana kusimuka uye kusimudza gumbo:
Onawo:
- Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba
- Wepamusoro makumi maviri akanakisa madzimai anomhanyisa shangu
Dumbbell kurovedza muviri
Kurema kwema dumbbells kunoenderana zvakanyanya pamhedzisiro yekushanda kwako. Kana iwe uchida kudzikira uremu, zvinokwanisika kudzidzisa pasina dumbbells, asi pakukura uye mhasuru toni dumbbells zvinonyanya kukosha. Tsandanyama dzemakumbo nemagaro dzinoda huremu hwakawanda. Kune kutanga, iwe unogona kutenga inodonha dumbbell 10 kg uye kusiyanisa mutoro.
- Kana iwe uchida kudzikisa huwandu hwemakumbo, pisa mafuta uye toni mhasuru mune yakapfava toni, wozobatanidza mune yavo yekurovedza cardio kurovedza uye kusimba kurovedza nehuremu huremu (3-8 kg).
- Kana iwe usingade kungodhonzera kumusoro uye kupomba kumusoro uye kuwedzera mhasuru, iwe unongoita chete masimba esimba nema dumbbells, uye nehuremu hwakawanda (10+ kg).
- Kana iwe uri iwo wakapesana, uchida kudzikira uremu uye iwe une iyi mhando yechimiro iyo chero kurovedzwa kwemhasuru kunouya mune toni uye kuwedzera muhukuru, tarisa pane cardio kurovedza uye toning kurovedza pasina zviyereso.
Ungasarudza sei DUMBBELLS: matipi uye mitengo
Cardio kurovedza muviri yekurema uremu makumbo
Cardio-maekisesaizi emakumbo anobatsira iwe kupisa mamwe macalorie, kuwedzera kutenderera kweropa munzvimbo dzine dambudziko uye kubvisa mafuta ezvidya. Tora cardio kurovedza muviri munenge maminetsi gumi nemashanu kusvika makumi maviri nemashanu maminetsi. Vanomiririrwa cardio-kurovedza makumbo kumba akarongedzwa nekuwedzera huwandu hwekutambudzika.
Zvezvipo kune chinyorwa chekutenda youtube chiteshi: mfit, zvinovaka muviri, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
1. Kick kumberi uye kumashure
2. Lateral kusvetuka
3. Yakazotevera plyometric lunge
4. Svetukira mune yakafara squat
5. Kusvetuka netambo nekusimudza makumbo
6. Magaro nekusvetuka
7. Sumo squats nekusvetuka
8. Kusvetuka 180 madhigirii
9. Kusvetuka mapapu
10. Svetuka nyeredzi
Onawo:
- Kusvetuka kubereka maoko nemakumbo: ongororo kurovedza + gumi sarudzo
- Squat kusvetuka ne: maficha uye maitiro
Exercises makumbo ane dumbbells
Gumbo kurovedza nema dumbbells kuchakubatsira iwe taura tsandanyama dzako, sunga glutes, uye kubvisa kusagging muchikamu chezasi chemuviri. Kune maekisesaizi iwe unozoda dumbbells, kurema kunhonga kuti zvienderane neako maficha. Dumbbells inogona kutsiviwa nemabhodhoro emvura.
Vatangi vanogona kushandisa dumbbells 2-3 kg, ane ruzivo rwekubata 5+ makirogiramu. Chiitwa chega chega chemakumbo, ita 15-20 kudzokorora (kwechiedza tsandanyama toni) kana 10-15 kudzokorora pagumbo rimwe nerimwe riine huremu hunorema (hwekukura kwemhasuru 10+ kg).
1. squat ane dumbbells
2. Squat nemasokisi ekukwira
3. Deadlifts
4. Lunge panzvimbo
5. Lateral mapapu
6. Makomba apfuura
7. Kurwisa kumashure mune yakaderera squat
8. Lunges kumberi
9. Sumo squat ine dumbbell
10. Bulgarian lunge ine dumbbell
10. Makumbo anosimudza ne dumbbell
Kudzidzira gumbo kwakamira
Aya maekisesaizi emakumbo kumba achakubatsira iwe kurebesa mhasuru uye kushanda panzvimbo dzedambudziko dzomuviri wezasi. Kune makirasi haudi zvekuwedzera zvekushandisa, chigaro chepamusoro kana imwe fenicha inowanikwa.
Kana iwe uchida kuomesa aya maekisesaizi emakumbo, iwe unogona kushandisa dumbbells kana uremu hwemakumbo. Ita chiitwa chega chega chegumi neshanu kusvika makumi maviri neshanu reps, unogona kudzidzira zvakare kupuruzira maitiro.
Kurwiswa: nei tichida + makumi maviri sarudzo
1. Mapapu akavhenganiswa
2. Bulgarian mapapu
3. MaLunges mudenderedzwa
4. Vakaurayiwa pagumbo rimwe
5. Kusimudza gumbo kudivi
6. Kusimudza gumbo mberi
7. Makumbo ekubvuta kumashure
8. Kusimudza pachigaro + kubvuta gumbo kudivi
9. Magaro pazvigunwe (tsoka pamwechete)
10. Mboro ine gumbo rakasimudzwa
11. Kusimuka pachigaro
12. Kumanikidza plie-squats pazvigunwe
13. Imwe kusimudza pamasokisi
14. Garland
15. Kufamba mapapu kuenda kumberi
Kudzidzira kwemakumbo pasi
Maekisesaizi emakumbo pasi haangoshanda chete pakubvisa nzvimbo dzine dambudziko, asi zvakare akachengeteka kune avo vane matambudziko nemajoini uye mitsipa yevaricose. Maekisesaizi akadaro akawedzera nyoro uye yakakodzera kunyangwe kune vanotanga.
Dzokorora gumi neshanu kusvika makumi maviri neshanu nguva kurovedza muviri kunogona kushandisa zviyereso zvemakumbo uye kurovera muviri kuwedzera mutoro.
1. Kusimudza gumbo kudivi pamabvi angu
2. Kusimudza gumbo mudivi rerutivi
3. Kusimudza gumbo wakarara nedivi
4. Kuunza hudyu yakarara nedivi
5. Simudza makumbo kuzvidya zvemukati
6. Simudza makumbo anoenderana nepasi
7. Goko
8. Kubvuta tsoka kutsoka dzakarara nemusana
9. Kusimudza gumbo padivi pamakumbo mana
10. Kusimudza makumbo mubridge
11. Kusimudza makumbo wakarara nedumbu
12. Gumbo rinosimudza mubridge
10. Max tsoka
11. Kusimudza gumbo pamakumbo mana
12. Denderedzwa inofamba kumashure
13. Chigero
Kana iwe uine hanya zvakanyanya nezve iyo nzvimbo yemabhureki kana zvidya zvemukati, wobva watarisa pazvinyorwa izvi:
- Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
- Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze
Chirongwa gumbo kurovedza kwevanotanga uye kufambira mberi
Isu tinokupa iwe akati wandei-akagadzirira-seti emitambo yekurovedza makumbo kumba ayo iwe aunogona kushandisa kudzidziswa kana kuchinjisa kugona kwavo. Kudzidziswa kunosanganisira 4 rounds: cardio kurovedza muviri, kurovedza makumbo ane dumbbells, gumbo kurovedza pasina zviyero, gumbo kurovedza pasi.
Pakati pekutenderera nekutenderera 30-60 masekondi ekuzorora. Izvo zvakasara pakati pekurovedza muviri hazvifungidzirwe (chete mu cardio kutenderera), asi iwe unogona kukumbira kumira kwemasekondi gumi nemashanu.
Exercise chirongwa chevanotanga: sarudzo 1
- Round 1 (3 mapepa): Svetukira mune yakafara squat, Svetukira mupuranga nekusimudza makumbo, Kick kumberi, kumashure, lateral Plyometric lunge (chiitwa chega chega chinoitwa kwemasekondi makumi matatu pakati pekurovedza muviri uye zororo remasekondi makumi matatu).
- Round 2 (2 kutenderera): Squats ane dumbbells, kumberi Lunges, deadlift, Side lunge (chiitwa chega chega chakaitwa kakadzokorora ka10-15)
- Round 3 (2 kutenderera): Ma squats pazvigunwe (tsoka pamwechete), Bulgarian lunge, gumbo Simudza kune parutivi, Kusundira plie-squats pazvigunwe. (chiitwa chega chega chiri kuitirwa 10-20 reps).
- Round 4 (1 gumbo): gumbo Simudza kuenda padivi pamabvi ake, uchiunza zvidya-kurara Shell, gumbo Rinosimudza mubhiriji, Kutenderera tenderera kumashure (chiitwa chega chega chakaitwa kakadzokorora ka10-15)
Exercise chirongwa chevanotanga: sarudzo 2
- Round 1 (3 mapepa): Yekumashure kusvetuka, squat ichisvetuka neJumping mune tambo nekusimudza makumbo, Plyometric lateral lunge (chiitwa chega chega chinoitwa kwemasekondi makumi matatu pakati pekurovedza muviri uye zororo remasekondi makumi matatu).
- Round 2 (kutenderera 2): Sumo squat ine dumbbell, Lunge munzvimbo, ita gumbo rinosimudza ne dumbbell kumashure Lunges (chiitwa chega chega chakaitwa kakadzokorora ka10-15)
- Round 3 (kutenderera 2): deadlifts pane rimwe gumbo, kusimuka kubva pachigaro, Kusimudza makumbo kumberi, Zvimwe kusimudza pamasokisi (chiitwa chega chega chiri kuitirwa 10-20 reps).
- Round 4 (1 gumbo): gumbo Simudza divi-rakarara Side gumbo simudza maoko nemabvi, kusimudza makumbo kubridge, swing gumbo chigero (chiitwa chega chega chakaitwa kakadzokorora ka10-15)
Exercise chirongwa chemberi: sarudzo 1
- Round 1 (3 mapepa): Kusvetuka 180 madhigirii, Lateral kusvetuka, squat kusvetuka neJumping mapapu (chiitwa chega chega chinoitwa kwemasekondi makumi mana pakati pekurovedza muviri uye zororo remasekondi makumi maviri)
- Round 2 (2 mapepa): Squat nembongoro inomutsa, kumberi Lunges, deadlift, Lunge kumashure mune yakaderera squat (chiitwa chega chega chinoitirwa 15-20 kudzokorora).
- Round 3 (kutenderera 2): Diagonal mapapu, Kubvuta makumbo kumashure, Kufamba kumberi mapapu, Zvikwata zvine gumbo rakasimudzwa (chiitwa chega chega chakaitwa 15-25 reps).
- Round 4 (1 gumbo): gumbo Simudza chidya chemukati, Makumbo ekubvuta kune rumwe rutivi akarara nemusana, achisimudza makumbo akarara padumbu gumbo Simudza pamakumbo ese mana, Kutenderera tenderera kumashure (chiitwa chega chega chakaitwa 20-25 reps).
Exercise chirongwa chemberi: sarudzo 2
- Round 1 (3 mapepa): Sumo-squat nekusvetuka Kick kumberi, kumashure, Svetukira mune yakafara squat, Jump nyeredzi (chiitwa chega chega chinoitwa kwemasekondi makumi mana pakati pekurovedza muviri uye zororo remasekondi makumi maviri).
- Round 2 (2 kutenderera): Masiketi ane zvirema zvemahara, Lunges kumashure, Sumo-squats ane dumbbell, gumbo rinosimudza ne dumbbell (chiitwa chega chega chinoitirwa 15-20 kudzokorora).
- Round 3 (kutenderera 2): Kurwiswa mudenderedzwa, Garland, Kwira pachigaro + makumbo ari kutsvedza kudivi, Kusundira plie-squats pazvigunwe (chiitwa chega chega chakaitwa 15-25 reps).
- Round 4 (1 gumbo): gumbo Simudza muparutivi, gumbo Simudza wakaenzana nepasi, gumbo rinotenderera, chigero, kusimudza makumbo wakarara padumbu. (chiitwa chega chega chakaitwa 20-25 reps).
5 mavhidhiyo ane kurovedza makumbo kumba
Kana iwe uchida kuve ne vakagadzirira vhidhiyo yekuita, isu tinokupa iwe imwe yeakakurumbira maekisesaizi etsoka dzeanonyanya kufarirwa makochi.
Onawo:
- Wepamusoro gumi neshanu simba rekudzidziswa ne dumbbells yemakumbo uye magaro kubva kuFitnessBlender
- Iyo yepamusoro 18 vhidhiyo kubva kuna Nicole Steen: yezvidya nemagaro uye nekudzikira uremu
- Mavhidhiyo epamusoro makumi maviri ezvidya nemagaro asina mapapu, squats uye kusvetuka
1. Seti yekurovedza gumbo kuonda
2. Exercise makumbo asina zvekushandisa
3. Simba rekusimbisa makumbo ane dumbbells
4. 's yakaderera kukanganisa kurovedza kweakaonda makumbo
5. Nguva yekudzidzira kwemakumbo
Uyezve ita chokwadi chekuona yedu yekusarudza vhidhiyo:
- Wepamusoro gumi epfupi kurovedza kwemakumbo matete kubva kuBlogilates
- 18's low impact maekisesaizi ezvidya uye magaro kubva kuFitnessBlender
- Iwo epamusoro gumi nemana akadzika maitiro ekurovedza zvidya nemagaro pasina kusvetuka kubva kuGymRa
Yekuonda uremu, Kuita toni uye kuwedzera mhasuru, Makumbo uye magaro