Mukati
Muviri wepamusoro - kudzidzisa sisitimu yekumusoro kumashure, chipfuva nemaoko. Iyi nhungamiro inosanganisa zvinhu zveaerobics uye kudzidziswa kwesimba. Muviri wepamusoro uchabatsira kuwedzera simba uye kutsungirira, pamwe nekuwana slim chimiro uye kuzvivimba.
Chiyero chakaoma: Kune vanotanga
Muviri wepamusoro - simba aerobics, iro rine chinangwa chekusimudzira tsandanyama dzemuviri wepamusoro: chifuva, biceps uye triceps, deltas, latissimus dorsi uye abs. Mutoro panguva yekudzidziswa inowira kunyanya pamaoko uye kumusoro kumashure. Nekuda kweizvi, Muviri Wekumusoro unozivikanwa kwazvo pakati pevarume.
Muviri wepamusoro unoshandiswa kusimbisa mhasuru, kudzorera kushanda kwemotokari yemakumbo epamusoro. Kumhanya kwakakwirira kwekudzidzira kunobatsira kukurumidza kupisa kwemacalorie. Uyezve Verenga: Kushanda Kwemuviri Kwezasi
Izvi zvinoreva kuti nekuvakwa kwakanaka kwemakirasi, iwe unogona panguva imwe chete kuvaka mhasuru tishu uye kubvisa mafuta emuviri. Muviri wepamusoro uchakubatsira iwe kuwana simba remuviri uye kutsungirira.
Maitiro ekutanga maekisesaizi emuviri wepamusoro
Kudzidzira muchimiro cheKumusoro kwemuviri kunotanga nekudziya-up, mushure mezvo kunouya simba guru rekutakura. Nguva yekurovedza muviri ndeye 45-50 maminitsi. Chidzidzo chinopera nekupomba tsandanyama dzemudumbu nekudzoreredza kufema.
Pakudzidziswa, mumwe mutoro unoshandiswa, izvo zvinoreva kuti mutambi ane huremu:
- dumbbells;
- tsvimbo:
- chisarai
Iwe unogona zvakare kuda nhanho chikuva uye meti yechidzidzo. Paunenge uchisarudza huremu hwe dumbbell kana bodybar, iwe unofanirwa kutanga nehuremu hudiki uye uwedzere iwo mukuenderana nekukura kwemhasuru. Kunyanya, izvi zvinoshanda kune avo vasina kudzidziswa kwemitambo. Onawo: kurovedza simba
Zvikonzero Zvikuru Zvekutanga Kushanda Kwemuviri Wepamusoro
- kunyatsoshanda -Kumhanya kwepamusoro uye kusimba kwekurovedza muviri kunoita kuti inyatsoshanda. Mukuwedzera, mutambi anogona kusarudza uremu hwezviyero pachake kuitira kuti atonge mutoro.
- Simba uye kutsungirira -Simba remuviri uye kutsungirira ndiwo mabasa makuru ekudzidziswa muMuviri Wepamusoro. Kuvandudzwa kwesimba remaoko, musana uye abs kunobatsira pakusimba kwese kwemuviri.
- No overload -Kupomba tsandanyama mujimu, vatambi vanowanzo shandisa huremu hwakawanda sezvinobvira. Somugumisiro, kune ngozi yekuputika kana kumwe kukuvadzwa, uye mutoro uri pahutano hwemwoyo unowedzerawo. Kushanda nehuremu huremu panguva inoshanda, unogona kuderedza kushushikana kwemuviri pamuviri pasina kuderedza kushanda kwekudzidziswa.
- Kurera huremu -Kushanda nekukurumidza kunobatsira kupisa macalorie. Kuita kuti uremu huve hunobudirira, makirasi anokurudzirwa kuti abatanidzwe nekudya kwakakodzera. Iyo yakanyanya kurasikirwa uremu pasina kushushikana kwemuviri kubva 1 kusvika 3 kg pamwedzi.
Kudzidzira muchimiro cheUpper body inosarudzwa nevatambi vese nyanzvi uye novice. Vane mabhenefiti akawanda, kubatanidza zvinhu zve aerobics, cardio uye kudzidziswa kwesimba. Onawo: Barbell Workout
Maekisesaizi epamusoro epamusoro
Maekisesaizi emumuviri epamusoro anosarudzwa ega nemurairidzi, zvichienderana nehukadzi, kusimba kwemuviri uye kutsungirira kwenhengo dzeboka. Kazhinji, kudzidziswa kunosanganisira zvinotevera maekisesaizi ekutanga:
- Overhead barbell dhonza -Uto bhenji rekutsikirira, kana kusunda pamusoro kubva panzvimbo yakamira.
- Kudhonza bhandi -Kutanga chinzvimbo: tsoka upamhi hwemapfudzi zvakaparadzana, muviri wakarerekera kumberi. Barbell, bodybar kana dumbbell inosimudzwa kubva pasi kusvika pamwero wepazasi musana.
- Push ups - Kune vakadzi, kusunda-kumusoro kubva pabhenji kana chikuva kunogona kuitwa, kune varume - kubva pasi.
- Kudhonza bhero kana bodybar kumapfudzi kubva panzvimbo yakamira -Kutanga chinzvimbo: kumira, maoko akaburitswa. Iyo projectile inosimudzwa yakafanana nemuviri kumapfudzi, yozodzikiswa.
Chiitwa chega chega chinotora 1-2 maminetsi kuti apedze. Kuzorora kunochengeterwa kushoma kuti uwane yakanyanya kudzidziswa kusimba. Uyezve Verenga: Core Workouts
Recommendations for Upper body workouts
Muviri wepamusoro wakakwana kune avo vari kutsvaga imwe nzira yekushanda mujimu. Iyo purogiramu inopa mhedzisiro yakafanana nekushanda nezviremu zvinorema mu "rocking chair", asi inoitika muboka fomu uye pasi pekutariswa kwemurairidzi.
Upper body workouts haina kana contraindications. Kunze kuchava vanhu vanorambidzwa kuita zvemuviri mumusimboti. Semuenzaniso, pamberi pezvirwere zvemoyo kana kufema system. Uyezve Verenga: Kushanda Kwemuviri Wakazara
Zvakakodzera kumisa kudzidziswa kwevatambi vachangobva kugamuchira kukuvara uye kukuvara kumusana, mutsipa kana nhengo dzepamusoro. Uyewo, vasikana havafaniri kubatanidzwa panguva yekuzvitakura uye panguva yekuyamwisa.