Mukati
Wese munhu anoenda kunzvimbo yekurovedza muviri anorangarira kurovedza muviri kwavo kwekutanga - akawanda asingazivikanwe masimulator, ayo ausingazive maitiro ekuita, uye ruzivo rushoma nezve maekisesaizi. Kuti udzivise kushungurudzika kwekushanya kwekutanga uye nekukurumidza kujaira simbi, unofanirwa kugadzirira. Kana iwe uchizodzidzira nemudzidzisi wega, saka kugadzirira hakudiwi, uye kana ukafunga kudzidzisa wega, iwe unoda chirongwa chekutanga chekudzidzisa, icho chinozofanirwa kuchinjwa uchifunga nezvehunhu hwako uye contraindication.
Nheyo dzekutanga dzekutanga kudzidziswa
Mazhinji ekurovedza muviri muchirongwa chekutanga anofanirwa kunge ari pane simulators, kwete zvidhoma kana bharanzi. Iyo trajectory yekufamba mune akawanda simulators inofungidzirwa iwe, izvo zvinovaita sarudzo yakakodzera kune vanhu vasati vadzidza mafambiro nenzira kwayo uye havanzwe basa retsandanyama mukurovedza muviri.
Imwe kana maviri maekisesaizi muchirongwa anogona kuitwa neako wega huremu hwemuviri uye neakakombama. Kazhinji kazhinji, squats, kusundira-kumusoro, kudhinda kunoitwa nehuremu hwemuviri wavo, uye nemabhero ekuumbiridza ivo vanoshanda mapendekete (calorizer). Vatangi vanofanirwa kushandira kunze kwemhasuru dzemuviri wese pamwe nekurovedza muviri kwega kwega kuitira kusimbisa hunyanzvi hwekuita maekisesaizi nehunyanzvi.
Hupenyu hwebasa rechirongwa chekutanga mavhiki e4-8. Ino nguva yakwana kugadzirisa maitiro ako epanyama, kugona hunyanzvi hwekufamba uye kugadzirira zviitwa zvakaoma.
Maitiro ekusarudza maekisesaizi ekudzidzira
70% yako yekurovedza muviri inofanirwa kunge iri mune ekutanga maitiro. Usati watanga chirongwa ichi, unofanirwa kuchinjira pachako. Kutanga nekushanda kunze kwemahombekombe akakura mumuviri wezasi, zvishoma nezvishoma kushanda kusvika kumhasuru dzebhandi repafudzi.
Zvidya nemagaro
Kuti udzidzise mhasuru dzehudyu nemagaro, zvinotevera zvakakodzera: chikuva chekupuruzira gumbo, varairidzi vekutambanudza / kutenderera kwemakumbo, crossover uye michina yekutapa / kuwedzera kwemakumbo.
Mutsindo wegumbo chiitwa chekutanga chinotakudza tsandanyama yese yehudyu. Kune vanotanga, mutsindo wegumbo ndiyo yakanakisa imwe nzira kune barbell squat. Biomechanically, michina yekutsikirira ine njodzi kune mabvi majoini (maitiro ekudzora) kupfuura squats, asi akachengeteka kune musana. Pedzisa kumberi chidya gumbo kudhinda uye rekuseri chidya gumbo rakakomberedzwa mumakina akakodzera.
Pamatambudziko emusana, muchina wekutsikirira ndiyo mhinduro yako, asi yemabvi anorwadza haisi yako sarudzo. Kutanga kurovedza kwako nekutora gumbo rakatwasuka pamushini wechivharira kana muchina wakasarudzika, wobva waita hyperextension uye kuwedzera gumbo. Aya maekisesaizi haaise kushushikana pamabvi akabatanidzwa uye anotendera iwe kuti ushandise zvizere mhasuru dzehudyu nemagaro.
shure
Zvekumashure kurovedza muviri, shandisa gravitron, yakatwasuka block, yakatwasuka block, uye lever ruoko simulator. Gravitron yekudhonza-kumusoro uye yakatwasuka block dhonza inogona kuitwa neese munhu - sarudza imwe yeaya maviri.
Kana pakaita musana unonetsa, zvakakodzera kutsiva kukweva kwetambo yakatwasuka ne ruoko rwekubatanidza. Rutsigiro padumbu rinokutendera kuti uchengete musana wako wakatwasuka uye unorerutsa mutoro pazasi kumashure.
bhokisi
Usamhanye kunorara pasi pemubharanzi. Simbisa masimba ekudzikamisa nema push-ups (ungangoda kutanga pamabvi) kana nemuchina weHammer. Aya maekisesaizi anozosimbisa mapecs ako, triceps, uye zvinodzikamisa kugadzirira uye kuwana zvakanakisa kubva mubarbell yekudhinda. Kuwedzera mutoro pane mhasuru dzechipfuva kunogona kupihwa muPeck-Dec muchina - ichi chiitwa chinokugadzirira iwe kukwidza mabhero epadivi pabhenji.
bipito
Vatangi vekutanga vanofanirwa kurega kubva kumadhini ekudhinda, vachizvimisikidza ivo kune dumbbell swings. Iri idiki diki mhasuru boka uye haidi yakawanda yekurovedza muviri. Nekukura kwechiitiko chekudzidzira, unogona kuwedzera zviitwa zvitsva, asi haufanire kuita izvi pakutanga kwekudzidzira.
Vanhu vane matambudziko emusana vanofanirwa kuziva kuti ese anodzvanya ekumusoro anofanirwa kuitwa achigara kuti awedzere kushanda. Yakamira dumbbell kana barbell yekudhindira inoisa ine ngozi axial mutoro kumusana. Uye vanhu vane kukuvara kwepafudzi uye avo vanoda kuchengeta mapfudzi avo vakagwinya vanofanirwa kurasa nekukanda bharanzi kubva kuseri kwemusoro uye kudhonza kwepamusoro chivharo kuseri kwemusoro kubva ku arsenal yekurovedza muviri - izvi hazvina basa uye zvinotyisa kurovedza muviri.
Asi vanotanga havafanirwe kudzidzisa maoko avo. Biceps inoshanda mumitsara yekumashure, triceps muzvipfuva muchina uye mapush-ups. Mumwedzi miviri yekutanga yekudzidzira, mutoro uyu unokwana. Ipapo iwe unokwanisa kuwedzera kuwedzeredza uye kutenderera kwemaoko pane block, curl yemaoko mu simulator kana ne dumbbells.
dzvanya
Vanhu vane matambudziko emusana havafanirwe kushandisa inoteedzera yekudhinda uye yakaturika gumbo kusimudza. Imwe nzira ingadai ichimonyoroka pasi pasina kusimudza rezasi kumashure, mapuranga.
Cardio
Chero ani zvake anogona kuita macardio michina - iwe unoisa iwo mutoro wega. Yekutanga's cardio simba rinofanira kunge riri mukati me65% yeHR / max. Vanhu vane varicose mutsinga vanofanirwa kusarudza muchina wekurovedza zvakanyanya. Bhasikoro rinodzokororwa richava sarudzo yakakodzera kwazvo yekudzidziswa cardio.
Kuenda kunzvimbo yekurovedza muviri, iwe unofanirwa kuziva zvako zvinopesana. Havasi vese varairidzi vanokodzera kuwana iyo chaiyo kurovedza muviri. Iwe ndiwe une mutoro wehutano hwako. Gara uchidziya usati wadzidzira uye tambanudza mhasuru dzako mumashure (calorizator). Tarisa uone yakakodzera maitiro ekurovedza muviri online. Rangarira, michina yese inogadziriswa. Kana zvichitaridzika kwauri kuti iyo simulator haina kukodzera iwe muhurefu, igadzirise zvakare.
Nehurombo, hazvigoneke kufukidza ese maficha ekudzidzira mune imwe chinyorwa Kana iwe uine matambudziko akajeka ehutano, tora mvumo uye kurudziro kubva kuna chiremba usati watanga kudzidziswa, wobva wabata mudzidzisi wako nemazano aya kuti akupe induction.