Mukati
Nehunyengeri humwechete hwakareruka, routine barbell Workout ichave yakachengeteka kune yako yezasi musana uye yakaoma kune yako musana tsandanyama. Unofanira kuziva izvi!
Author: Evan Sentopani
Kazhinji, ndinoona kuti vanhu vanoona kudzidziswa sechinhu chakagadzirirwa kune rimwe boka remhasuru. Neiyi nzira, boka rega rega remhasuru rine tsandanyama dzakabviswa, uye imwe neimwe yadzo inofanirwa kugadzirwa yega.
Ndakambofunga kudaro ini. Kwemakore, maonero angu pamusoro pekudzidziswa ave akarongeka uye akaoma. Iye zvino ndava kunzwisisa kuti pose patinosimudza masimbi, tinoshandisa muviri wose, uye hapana kana tsandanyama imwe chete. Uye pane chero kurovedza muviri kwakanyanya, iwe unonzwa ichi chiitiko nemuviri wako wese.
Iwe unoziva kuti kunzwa uku kwakadii: uri kufemereka, wakaneta, unonzwa kuda kugara pasi, uye unonzwa kusagadzikana muviri wako wese. Mabhero uye uremu hwemahara zvinokonzeresa chirwere ichi nekukurumidza kupfuura michina yekurovedza muviri. Iyi nyika ndechimwe chezvishandiso zvakanakisa zvaunazvo kana iwe uchida kuisa muviri wako muchimiro. Iyi ndiyo nzira yandinoshandisa mumabasa angu ekumashure.
Zvichida imwe yemikana yakanakisa yeku "kuita nemazvo" uye kugamuchira migove mikuru inopiwa nekudzidziswa kumashure. Nemaitiro akakodzera, kudzidziswa kumashure kunova kwakanyanya-simba. Pano iwe unogona kushanda nesimba kusvika kune rechinomwe ziya, kana kumisa nhanho imwe kubva pakuziva kugona kwako. Sarudzo ndeyako.
Zvese zvaunoda uye hapana chimwe
Kwandiri, iyi ibasa rekutanga asi rinoshanda zvakanyanya. Inosanganisira mutsara wakakotama webarbell, T-bar row, wekumusoro lat row, uye dumbbell row. Zvichienderana nehurongwa hwekudzidzisa pane mamwe mazuva evhiki, ini ndinogona zvakare kusanganisira kufa kunofa mumashure angu ekudzidzira.
Musi watakapfura vhidhiyo iyi, ndakafunga kuderedza mutoro. Uyezve, iyo barbell / dumbbell / T-row musanganiswa yatove kuremerwa zvekuti handina kunzwa senge ndoda kuwedzera chero chinhu (uye ndakaita deadlift mazuva maviri apfuura mugumbo Workout).
Kutendeuka kumashure: Evan Sentopani's Workout
Warm-up sets
3 nzira kusvika 15 kudzokorora
Nzira mbiri dzokutanga dzinodziya-ups
4 nzira kusvika 20, 20, 8, 8 kudzokorora
Superset:
4 nzira kusvika 20, 10, 10, 10 kudzokorora
4 nzira kusvika 20, 10, 10, 10 kudzokorora
Kana wangosvika pakukundikana neruoko rumwe, chinja kune rumwe, wozodzokera kuruoko rwekutanga, wodzokera kune rwechipiri. Nenzira iyi iwe uchaita 10-12 reps kekutanga uye 5-7 reps kechipiri. Izvi zvingaonekwa seimwe nzira.
3 nzira kusvika 12 kudzokorora
Mazano ehunyanzvi kubva kuna Evan Sentopani
Makumbo anopetana mune simulator. Sarudzo ingaite seyakajairika, asi vimba neni. Ini nguva pfupi yadarika ndakaona kuti mashoma maseti emakumbo emakumbo asati aitwa maekisesaizi anobatsira chaizvo kuvhura hamstrings. Ini ndinovanzwa vari vaviri mukufa kwebhero rinorema mumateru, uye panguva yekufa, uye izvi zvinodzivirira kuzasi kwangu. Pfungwa iyi yakauya mumusoro mangu ndichiita zvekuuraya, izvo ndinombobatanidza kuita superset ine makumbo akamonereka. Ndakaona kuti musuperset iyi, kuzasi kwangu hakundinetse kana ndichiita zvekufa.
Nekuda kwekuchengetedza uye kubereka, aya maekisesaizi maviri anoda kuendesa kushushikana kumashure kwehudyu, kwete kuzasi kumashure. Kana uine matambudziko kumashure, edza iyi Workout.
Bent-over barbell row. Kwete . Iwe unogona - uye kunyange unoda - kubatanidza makumbo ako zvishoma. Sei? Kana iwe ukaedza kuchengetedza musana wako 100% zvakadaro, mutoro uri pazasi kumusana wako uchawedzera nehuremu hwega hwega. Nokushandisa makumbo ako se“shock absorbers” mukudzokorora kusina kunaka, unobvumira hudyu dzako, kwete kumusana kwako, kutora chikamu cheshumba chemutoro.
Bent-pamusoro pebarbell mutsara
Nekudaro, iwe unofanirwa kuchengeta musana wako wakafanana nepasi sezvinobvira. Ne "parallel" ndinoreva kurereka kunosvika 45 degrees kana kupfuura. Kana iwe uchitenderedza musana wako zvakanyanya, kuitira kuti mitsetse yakakotama iite seyakagadziridzwa, iwe ucharasikirwa nekuremekedzwa kwevezera rako, uye panguva imwechete inotarisirwa kudzidziswa maitiro. Usaite mhosho iyi.
Kubudirira kwechiitwa kunonyanya kutariswa neKureba huremu hwaunogona kubata uchishandisa yakachena nzira. Kurema kwebarbell ndiko kuwedzera musana wako. Chero bedzi musana wako wepazasi uchikwanisa kumirisana nemutoro, kutanga yako yekumashure Workout neyakakotama-pamusoro pebarbell row ichakubvumidza iwe kupa chiitiko ichi simba rako rose uye simba. Iwe uchadhonza huremu hwepamusoro hwehuwandu hwehuwandu hwereps.
A positive side mhedzisiro yeheavy barbell deadlifts ndiko kusimbisa yezasi musana, glutes uye hamstrings. Uye kana boka retsandanyama rinopfuura rimwe richibatsira kubva mukurovedza muviri, ichi chiratidzo chakanaka!
T-tsvimbo (T-rod tsvimbo). Ini pachangu, ndinofunga mutsara wakakotama uri nani pane T-mutsara, uye ini handifi ndakatengesa yekutanga yechipiri. Asi panguva imwecheteyo, ndine chokwadi chekuti zvine musoro kusanganisa ese ari maviri ekufa mukurovedza muviri kumwe chete.
Sei izvi zvichiita sepfungwa yakanaka kwandiri? Zvitongere wega: unotanga nebarbell row uye unonetesa akawanda emusana wako. Wobva waenda kuT-bar uye wobva wawedzera bara kuti uwane mhedzisiro yakasiyana kubva pakufamba. Mukuwedzera, rudzi urwu rwekukwevera runobvisa mamwe emutoro kubva pasi pasi.
Izvo zvinofanirwa kucherechedzwa kuti kunyangwe iyo T-bar yakakiyiwa uye ichiita sechitsigiro, iwe unofanirwa kuramba uchishandisa tsoka yako cushioning muchikamu chisina kunaka chekudzokorora.
Upper block inodhonza neV-mubato. Kufamba uku kunogona kuitwa nenzira dzakasiyana-siyana. Iwe unogona kazhinji kuona vanhu vachisundira mabvi avo kure pasi pemabolsters sezvinobvira uye vanozendamira kumashure zvakanyanya pakudzikisa uremu. Iyi sarudzo inoita kuti kufamba kutaridzike sekusundidzira kwakatwasuka muhummer; iyo inotora trapezius uye rhomboid tsandanyama kusvika pamwero mukuru, uye kune zvishoma zvishoma ma lats.
Tichifunga kuti mhasuru dzangu dziri pakati pemusana (trapezoid uye dhaimani-yakaita sedhaimani) yatove nayo mune iyi yekudzidzira, chinangwa chikuru cheichi chiitiko ndechekugadzira ma lats. Uye uku ndiko kufamba kwakanakisa kwandinoziva kwekunyanya kuzviparadzanisa nevamwe!
Upper block inodhonza neV-mubato
Kuti uwane zvakanyanya kubva mukurovedza muviri, isa mabvi ako zvakananga pasi pemabolsters kuitira kuti iwe ugone kuvachengetedza, asi kwete zvakare. Chengeta tambo pamberi pako, kwete pamusoro wako. Zvino, kana uchikwevera tambo kumusoro kwechipfuva chako, chengeta magokora ako pamberi pako uye usaite kuti aparadzane. Chipfuva chinogara chiri panzvimbo yakakwirira, muviri hauna kufamba.
Maoko ako chete ndiwo anofanira kufamba. Yeuka kutambanudza kumusoro uye kusvina pasi; edza nepaunogona napo kuti tsandanyama dzako dzirambe dzakasimba kubva pakutanga kusvika pakupedzisira. Iwe hausi kuyedza kuseta rekodhi yako yehuremu kana kudzokorora pano, saka tarisa pakuita kuti imwe neimwe rep yakaoma sezvinobvira.
Dumbbell Rows. Kwemakore akawanda ndakaedza zvakasiyana-siyana zvekufamba uku: nemakumbo maviri pasi uye ruoko pasherufu ye dumbbells, negumbo rimwe pabhenji rakakomberedzwa, nekusimbisa bhenji rakarerekera. Pakupedzisira, ndakasvika kumhedziso yokuti dumbbell row yakanakisa kwandiri yaive negumbo rimwe pabhenji rakachinjika.
Iyi sarudzo inopa nzvimbo yepakati pakati pe "zvakaoma sezvinobvira" uye "zviri nyore sezvinobvira". Mukuenzanisa, nekusimbiswa kwebhenji yakarereka, zvakanyanya kusagadzikana kushanda uye hapana mukana wekutora chero huremu hunokosha. Kune rumwe rutivi, kana iwe ukatora dumbbell kubva pasherufu, unogona kudhonza purojekiti inorema zvisingaite; inonyanyisa kuzvikoshesa, asi inoita zvishoma kune tsandanyama dzemusana. Ini ndinoshandisa 45kg dumbbells uye ndinoita zvishoma nezvishoma zvinodzorwa zvisina kunaka kuti ndiwane zvakanyanya kubva mukufamba.
Iniwo ndinoshandisa mamwe marudzi e supersets. Kutanga, iwe unoita imwe-ruoko nzira yekukundikana, uye ipapo iwe unoshandura maoko uye kuita zvakafanana chaizvo pasina kuzorora. Mushure meizvozvo, zvakare pasina kumbomira, tora goko muruoko rwekutanga uye zvakare shanda kukundikana. Kana mukumhanya kwekutanga iwe uchiita 10-12 reps neruoko rumwe, ipapo pachipiri chechipiri iwe unogona kutadza kugona 5-7. Zvikamu zviviri zvinoverengwa seti imwe chete. Iwe unofanirwa kuita zvitatu zveizvi.
Seti uye reps ingori ruzivo.
Iye zvino kuti zvinhu zvose zvakaiswa pamasherufu, unogona kuyeuka chinhu chikuru - kudzidzira kwako "uzivi" kunonyanya kukosha kupfuura chero chirongwa chekudzidzisa. Seti, reps, maekisesaizi uye kurongeka kwavo kunogona kuchinjwa chero nguva. Asi isu hatifanirwe kukanganwa kuti chinangwa chako ndechekuita maekisesaizi, uye iwe unofanirwa kunge wakagadzirira kufumura muviri wako kune yakanyanya kunetsa. Izvi zvinoita basa rekupedzisira.
Kana iwe ukasvika pakudzidziswa nenzira iyi, kudzidziswa kunomira kwega. Vimba neni, iwe uchaziva nguva yekumira. Muviri uchakuudza nezvazvo, uye haufanirwe kuvimba nechero tambo yekupedzisa.
Rangarira, zvirongwa zvekurovedza muviri chete hazvisi kutaura nezve chero chinhu. Maonero ekudzidziswa, kuda kukunda miganhu uye kuputsa zvipingaidzo, zvichisiya nzvimbo yekunyaradza kumashure - ndizvo zvinonyanya kukosha. Dzidzisa zvakasimba, zviite nguva dzose, uye unakidzwe nemigumisiro!