Musana nderimwe remasumbu mapoka anoita kuti utaridzike zvakanyanya kukura. Kune akawanda maekisesaizi ekuti ushandise mhasuru dzekumashure uye mamwe akanakira munhu wese kupfuura vamwe. Kune vanhu vanosarudza kushanda dumbbell kumashure uye vamwe vane bhawa kana pulleys. Yese miitiro yekurovedza muviri inofanirwa kuve yakasarudzika pazvinangwa zvemunhu.
Naizvozvo, isu tiri kuzotsaurira ichi chinyorwa kukuudza iwe kuti ndeapi maekisesaizi ekuti uite zvekare nemadumbbell kuitira kuti iwe ugone kusarudza iwo anonyatsokodzera iwe.
Kudya kuti uwane mhasuru
Chekutanga pane zvese, isu tinofanirwa kutsanangura chikonzero chikuru nei vanhu vazhinji vachishanda musana wavo nesimba asi vasingaone mhedzisiro. Iko kukanganisa kukuru kuri mukudya. Kuti mhasuru ikure inoda simba rakawanda. Izvi zvakasara zvinowanikwa pamwe nekoriori yakawanda yekudya. Muviri wedu unoshandisa imwe chiyero chesimba nekuda kwemukati metabolic maitiro uye kwedu kwekunze chiitiko chemuviri. Kana macalorie atinodya akapfuura iyi caloric expenditure, tichava mune inozivikanwa seyakawandisa simba.
Kuti tiwane mhasuru inorema tinofanirwa kudya pakati pe1.6 ne2 magiramu eprotein pa kilogiramu yehuremu uye tive mucaloric surplus kwenguva yakareba sezvinobvira. Uye zvakare, chirevo chekuenderera mberi nekuwandisa chinofanirwa kuiswa mumhando dzakasiyana dzekudzidzisa. Kana mabhesiki ese aya akafukidzwa, inguva yekutaura nezve ayo akanyanya kuratidzwa kurovedza muviri kuti ushandise musana nemakonzo.
Yakanakisa kumashure yekurovedza ine dumbbells
Kushanda kumashure uko kuti upatsanure maekisesaizi muzvikamu zviviri. Kune rimwe ruoko, kune akatwasuka matarakita uye kune rimwe divi kune akamira ekudhonza. Mhando yega yega yekukweva kurovedza muviri inokonzeresa zvakasiyana mumaboka ese emhasuru ari kumashure. Kushanda musana wako nema dumbbells kunogona kuve kwakanaka kubvira tinogona kusimbisa ruoko rwedu rwusina kusimba. Isu tinogara tine ruoko rumwe rwakasimba kupfuura rwumwe. Kana tikaita maonilateral maekisesaizi tinogona kuripa iwo mhasuru mapoka ari kusarira kumashure.
Inofanirwa kutariswa kuti kudzidzira kumashure kunoda kuve nembiru dzakasimba uye biceps kuti ikwanise kudhonza nehuremu hwakaringana kuti ibudise chinokurudzira chakakwanira hypertrophy. Vanhu vazhinji havagone kudhonza mapaundi ekuwedzera kurovedza muviri sezvo kumberi uye mabiceps ari mhasuru inogumira
Iwe unofanirwa kusanganisa akasiyana dumbbell kumashure ekurovedza muviri kuita chiitiko icho zvakare chine chaiwo maitiro eebiceps nepamberi. Iwe unogona zvakare kushandisa matambo kunatsiridza kubata uye kudhonza nemamwe kilos. Pakati peakakodzera dumbbell kumashure maitiro evatangi vepakati nepakati isu tine zvinotevera:
Dumbbell Row
Iyo ndiyo yakasarudzika par kugona. Kuti tiite dumbbell iri kure, isu tinofanirwa kuzviisa isu nerumwe ruoko takazorora pane rutsigiro, senge pabhenji, uye nerumwe ruoko toteedzera yakatwasuka. Tinogona kuita traction ne degree rekuda kweangangoita angangoita makumi matanhatu emadhigirii ekuvandudza kutora kweiyo teres huru. Iyo teres yakakura ndeimwe yemasuru mapoka ari erutsigiro ayo zvakare akagadzira pano zvinoonekwa. Ndicho chinoita kuti uone zvakanyanya kumashure kweV-yakaita.
Cadence ndiyo nguva iyo kudzokorora kwega kwega kunofanira kuitwa. Zvidzidzo zvakasiyana zvakaratidza kuti chero bedzi kudzokorora kusingapfuuri masekondi masere, mhasuru yemahara inowanikwa ichave yakafanana. Zvisinei, chikamu chimwe nechimwe chekufamba chinofanira kutariswa. Mumashure maekisesaizi ane dumbbells zvinokurudzirwa kuita iro rinodzorwa eccentric chikamu. Iyi eccentric chikamu chinobatsira kusimudzira iyo biceps uye ruoko rwemberi zvakanyanya kuitira kuti ive inokurudzira iyo teres yakakura.
Dumbbell kumashure: Seal mutsara
Chiitwa ichi chinoitwa nekurara nemeso pasi pabhenji kana nekuburitsa musoro kunze. Tinogona kukomberedza bhenji anenge madigiri makumi mana nemashanu kuti tiwedzere huwandu hwenzendo. Nenzira iyi, tinogona kuzvitsigira nemakumbo edu zvakasimba kuti tidzikamise isu uye nemaoko maviri isu tichiita yekudhonza yekufamba kweayo maviri mabhero panguva imwe chete. Icho chakanakira kutora mauto edu kusvika pakakwirira tisinga bvise chipfuva pabhenji.
Iwo akakosha mapoinzi muchiitwa ichi anotevera:
- Chengetedza tsoka dzako dzichisunda pasi nguva dzese.
- Active musimboti.
- Isu tinotora mweya uye tinofuridzira kunze chipfuva chedu apo isu tichiunza izvo zvimisikidzo kwatiri.
- Usabvisa mutumbi kubva pabhenji.
- Ita inononoka uye inodzorwa eccentric chikamu.
Zvakajairika kuti rudzi urwu rwekurovedza muviri rune chinodikanwa chakakura pamaoko epamberi nekubata. Naizvozvo, zvinokurudzirwa kutora zororo rinenge Maminetsi maviri kuitira kuti kubata kwacho kusati kuri muganho pakati penhevedzano nenhevedzano. Hatifanire kukanganwa kuti kusimba kwechiitwa kunofanirwa kukonzeresa kuti huwandu hwekudzokorora huve padyo nekutadza kwemhasuru.
Tenderedza dumbbell mutsara
Inonyanya kufanana neiyo yapfuura, asi nemisiyano yekutenderera kwemakumbo. Tinofanirwa kuita zvinoenderana nemakumbo kuti tizvimise pamadhigirii makumi mapfumbamwe tichiremekedza yakatwasuka. Rudzi rwekusimudzira musana wako ruchazounza rwakasiyana neyechinyakare dumbbell mutsara. Uye zvakare, ichi chiitwa chinogona kuitwa pamwe nekubatisisa kweese maviri mabhero panguva imwe chete uye pasina chero rudzi rwekutsigira. Mune yechinyakare dumbbell kukwasva isu tinotsamira pabhenji.
Nekusazembera kubhangi, isu tinofanirwa kuziva kuti iyo yekumashure kumashure ichaenda kunowedzera kukurudzira. Ichi ndicho chimwe chezvikonzero nei uchigona kufambisa mapaundi mashoma muchiitwa ichi.
Dumbbell Munondo: Push-ups
Ichi chiitwa chinodzikamisa uye mutoro mushoma unogona kufambiswa. Nzvimbo yacho yakafanana neyekusundira-kumusoro, asi isu tichaisa mabhero ekuzorora pasi pasi mukusarerekera pachena. Saka Zvimwe, isu tichaita traction nerumwe ruoko tichisiya imwe ichitsigirwa. Zvese izvi zviitwa zviri nyore kwazvo kuti zviitwe kumba nezvinhu zvishoma.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve akanakisa maekisesaizi ekudzokerazve neakakombama.